Ketogenic Diet Food List, Including Best vs. Worst Keto Foods

Unlike many fast-weight-loss diets with limited long-term success, the ketogenic diet or Keto Diet has been around since the 1920s. It is based on the solid understanding of physiology and nutrition science.

The Keto Diet works for a lot of people because it targets the main causes of weight gain, including hormonal imbalances, especially insulin resistance coupled with high blood sugar levels, and the cycle of restricting and consuming empty calories owe to hunger that many dieters struggle with. However, that is not a problem with what is on the keto diet food list.

Instead of spending time counting calories, cutting down portion sizes and resorting to extreme exercise and willpower, the ketogenic diet takes a different approach to weight loss. It works because it changes the ‘fuel sources’ needed for the body to stay energised. Particularly, from burning sugar to dietary fat, courtesy of keto recipes and the ketogenic diet food list items, including high fat, low-carb foods.

Making this change will place your body in a state of ‘ketosis’. This means, your body will become a fat burner instead of a sugar burner. The steps are  easy:

  1. Cut down the carbohydrates.
  2. Increase your healthy fats intake.
  3. Once the glucose is gone off your body, it has no choice but to burn fat and produce ketones instead.
  4. When the blood levels of ketones reach a certain point, your body enters ketosis.
  5. This state results in steady, quick weight loss until your body reaches a healthy and stable weight.

What can you eat on a Ketogenic Diet?

What is a keto food? What is a keto meal? What does it look like? Here are some examples of high-fat low-carb foods you are expected to eat once you adopt the ketogenic diet:

  • Your meals should be high on healthy fats. THey should make up for 80% of your total calories. These food include olive oil, coconut oil, grass-fed butter, palm oil, nuts and seed. Fats are essential because they provide energy and prevent hunger, weakness and fatigue.
  • These meals also need all types of non-starchy vegetables. What vegetables can you eat? All types of leafy greens, broccoli, asparagus, cucumber, zucchini and cruciferous veggies.
  • You can consume foods high in protein in moderate amounts including grass-fed meat, pasture-raised poultry, cage*free eggs, wild-caught fish, organ meats, bone broth and full fat, ideally raw, dairy products.

The types of food you are meant to avoid in this type of diet are the same you have always avoided. These include fruits, processed foods or drinks high in sugar. Foods made with any grains, white/wheat flour, conventional dairy products, desserts and other high-carb foods, especially those which are known for their ‘empty calories’.

The Ketogenic Diet Food List

If you are new to this diet, you are probably wondering what high-fat or low-carb food you can eat on such a low-carb diet. Generally, remember that the amount of calories on the keto diet comes from foods that are high in natural fats along with moderate amounts of foods with protein. The foods that are restricted are those who provide lots of carbs, even kinds that are thought of as ‘healthy’, like whole grains.

The biggest shifts in your daily routine will be how you shop for food and how you cook it.  Ketogenic recipes need to be followed rather than just low-carb meals. You will require healthy fats to get into ketosis and have enough energy without the carbs. You will be more energetic and healthier when cooking your keto-friendly meals rather than buying them off the shelf.

Overview of the Keto Diet plan:

  • The specific ratio of recommended macronutrients in your diet will differ depending on your goals and your state of health. Age, gender, level of activity and current body composition can also determine your carb and fat intake.
  • Through the years, ketogenic diets have consisted of limiting the carb intake to 20-30 net grams a day. ‘Net grams’ is the number of carbohydrates remaining once dietary fibre has been considered. Owe to the fact that fibre is indigestible once eaten, most people do not count grams of fibre towards their daily carb allowance. Consequently, total carbs-grams of fibre = net carbs.
  • On a rigorous keto diet, fats provide 70%-80% of the daily calories. Protein account for 15%-20% and carbohydrates 5%. Nonetheless, a more moderate approach is also a good option for many people that can allow for an easier transition into low-carb eating.
  • What makes the keto diet different from other low-carb diets is that is not ‘protein-loaded’. Protein is not a big part of the diet as fat is. This is because, in small amounts, the body can change protein to glucose, which means if you eat a lot of it, particularly while in the beginning stages of the keto diet it will slow down your body ’s transition into ketosis.
  • The protein intake should be between 1 -1.5 gr per kg of your ideal body weight. To convert pounds to kilograms, you must divide your ideal weight by 2.2. For instance, a woman that weighs 150 pounds (68 Kg) should get about 68-102 grams of protein daily.
  • Water is key. Drinking water keeps you from feeling tired. It aids in digestion and hunger suppression. It is also good for detoxification. Aims to drink 10-12 eight-ounce glasses a day.

Best Keto Foods-Eat These High-Fat Low-Carb Foods Whenever:

Healthy Fats

The majority of healthy fats contain zero net carbs, particularly, the ones listed below. These also have other health advantages. Fats should be included in high amounts with every meal during the day.

  • Healthy fats include saturated fats, monounsaturated fats and certain kinds of polyunsaturated fats (PUFAs), especially omega-3 fatty acids. The emphasis should be on saturated fats compared to PUFAs.
  • Cold-Pressed coconut oil, palm fruit, olive oil, flaxseed, macadamia and avocado oil – net carbs/tablespoon.
  • Lard, chicken and duck fat – net carbs/tablespoon.

Proteins

Animal protein has hardly any carbs. They can be consumed in moderate amounts to control hunger. Choose fattier cuts of meat rather than leaner. For instance, chicken thighs and legs.

  • Grass-fed beef and other types of fatty cuts of meat. These include lamb, goat, venison, and veal. Grass-fed is preferable because it is high in omega-3 fats
  • Organ meats include liver- around 3 gr net carbs/5 oz
  • Turkey, chicken, quail, pheasant, hen, goose and duck- 0 gr net carbs/5 oz
  • Cage-free eggs and egg yolks.
  • Fish including tuna, trout, bass, flounder, salmon, sardines and anchovies.

Non-Starchy Vegetables

  • All leafy greens. Dandelion or beet greens, collards, mustard, endive, escarole, fennel, turnip, arugula, kale, spinach, radicchio, romaine and sorrel.
  • Cruciferous veggies: broccoli, cabbage, cauliflower and brussels sprouts.
  • Celery, chives leeks, cucumber and zucchini.
  • Fresh herbs.
  • Asparagus, mushrooms, bamboo shoots, bean sprouts, water chestnuts, radishes, green beans, tomatoes.

Fat-Based Fruit

  • Avocado

Snacks

  • Beef or turkey jerky.
  • Hard-boiled eggs.
  • Extra veggies (raw or cooked) with homemade dressing.
  • 1/2 avocado with sliced lox (salmon).
  • Minced meat wrapped in lettuce.
  • Bone Broth

Condiments

  • Spices and herbs — 0 grams net carbs
  • Hot sauce (no sweetener) — 0 grams net carbs
  • Apple cider vinegar — 0–1 grams net carbs
  • Unsweetened mustards — 0–1 grams net carbs

Keto Foods to Limit- Eat Only Occasionally:

Full-Fat Dairy

 

There should be a limited amount of dairy products in the diet owe to the natural sugars they contain. Higher fat, hard cheeses have the least carbs while low-fat milk and soft cheeses have a considerably higher amount.

  • Full-fat cow’s and goat’s milk, organic and raw – 11-12 net grams/ 1 cup serving.
  • Full-fat cheeses – 0.5-1.5 net grams/ 1 oz or about ¼ cup.

Medium Starchy Vegetables

  • Sweet peas, artichokes, okra, carrots, parsnips and beets — about 7–14 net grams per 1/2 cup cooked.
  • Yams and potatoes (white, red, sweet, etc.)
  • Sweet potatoes contain the least carbs, about ten net grams per 1/2 potato.
  • Yams and white potatoes can have much more, about 13–25 net grams per 1/2 potato/yam cooked.

Legumes and Beans

  • Chickpeas, kidney, lima, black, brown, lentils, hummus, etc. — about 12–13 net grams per 1/2 cup serving cooked
  • Soy products, including tofu, edamame, tempeh. These foods can vary in carbohydrates considerably, therefore,  read the labels carefully. Soybeans are fewer in carbs than most other beans, with only about 1–3 net carbs per 1/2 cup serving cooked.

Nuts and Seeds

  • Almonds, walnuts, cashews, sunflower seeds, pistachios, chestnuts, pumpkin seeds— 1.5–4 grams net carbs/1 oz.
  • Cashews are the highest in carbs – 7 net grams/oz
  • Nut butter and seed butter — 4 net carbs/2 tablespoons
  • Chia seeds and flaxseeds — around 1–2 grams net carbs/2 tablespoons

Fruits

  • Blueberries, strawberries, blackberries and raspberries – 3-9 gr net carbs/ ½ cup.

Snacks

  • Protein smoothie with almond milk or water.
  • 7-10 olives.
  • 1 tablespoon of peanut butter or a handful of nuts.
  • Veggies with melted cheese.

Condiments

The majority of the condiments below range from 0.5-2 net grams per 1-2 tablespoon serving. Read the labels and make sure that there is no added sugar. This increases net carbs.

Stevia and erythritol are good sweeteners because they do not raise your blood sugar. A little goes a long way.

  • No sugar added salsa and ketchup.
  • Sour cream.
  • Hot sauces, mustard and Worcestershire sauce.
  • Lemon/Lime Sauce.
  • Soy Sauce.
  • Make your own salad dressing (include vinegar, oil and spices).
  • Pickles.
  • Natural sweeteners, zero calorie and no sugars.
  • Erythritol

Drinks

Consume unsweetened drinks in moderation. One to two small serving a day is enough. These type of drinks contain between 1-7 net grams/serving.

  • Homemade fresh vegetables and fruit juices. It is better to limit the sugar. Use little fruit to reduce sugar and aim for 8oz daily.
  • Almond milk or unsweetened almond milk. You can make your own.
  • Bouillon or light broth. This helps with electrolyte maintenance.
  • Water with lemon or lime juice.

Foods to Avoid-Never Eat:

Any type of Sugar

One teaspoon of sugar has about 4 net grams of carbs, while every tablespoon has about 12 net grams.

  • White, brown, cane, raw and confectioner’s sugar.
  • Syrups like maple, carob, corn, caramel and fruit.
  • Honey and agave.
  • Foods with ingredients such as fructose, glucose, maltose, dextrose and lactose.

Any and All Grains

One slice of bread, or a small serving of grains, can contain from 10–30 net grams of carbs! Cereals and cooked grains normally have 15–35 grams / 1/4 cup uncooked, depending on the kind.

  • Wheat, oats, all rice (white, brown, jasmine), quinoa, couscous, pilaf, etc.
  • Corn and all products containing corn, including popcorn, tortillas, grits, polenta and cornmeal
  • Products made with flour, including bread, bagels, rolls, muffins, pasta, etc.

Nearly all Processed Foods

  • Crackers, chips, pretzels.
  • Candy
  • Desserts like cookies, cakes, pies, ice cream
  • Pancakes, waffles and other baked breakfast items.
  • Oatmeal and cereals
  • Snack carbs, granola bars, most protein bars or meal replacements, etc.
  • Canned soups, boxed foods, any prepackaged meal
  • Foods containing artificial ingredients like artificial sweeteners (sucralose, aspartame, etc.), dyes and flavours.

Sweetened and Caloric Beverages

  • Soda
  • Alcohol (beer, wine, liquor, etc.)
  • Sweetened teas or coffee drinks
  • Milk and dairy replacements (cow’s milk, soy, almond, coconut, lactaid, cream, half and half, etc.)
  • Fruit juices.

Modified Keto Diet and Ketogenic Diet Food List

 

Even though the standard keto diet is more rigorous regarding carb intake, a ‘moderate keto diet’ is an option that may be able to provide considerable weight loss results. Including slightly more carbs can be useful for maintenance, allow more flexibility, provide a higher fibre intake and overall may feel more sustainable long-term psychologically and socially.

  • ·To transition and remain in ketosis aim for 30-50 net grams of carbs to start with. This is a more flexible approach and can be less overwhelming at the beginning of the diet.
  • ·Once you get used to this way of eating, you can choose to lower the carbs to maybe 20 gr daily. This is the standard amount that most keto dieters aim for best results. Keep in mind everybody is different.
  • Because consuming even up to 30–50 grams of net carbs daily are still dramatically less than what most people in a “standard Western diet” are used to; many will still experience weight loss eating slightly more carbs.
  • ·You can try to reduce carbs to just 15% or 25% of your total calorie intake while increasing fat and protein to 40% or 60% and 20% to 30% respectively to test your response.

Precautions Regarding the Ketogenic Diet Food List

 

There could be some negative reactions and side effects when transitioning into this diet. Although not everybody, some people may experience the following symptoms. These usually subside after a couple of weeks:

  • Headaches
  • Fatigue/lack of energy
  • Muscle weakness or pains
  • Poor sleep
  • Constipation, nausea or upset stomach
  • Brain fog
  • Moodiness

To overcome these symptoms, there are a few tips to be considered:

  • To combat nausea, fatigue and constipation, adopt alkaline diet principles.
  • Add bone broth to your diet. This can help restore electrolytes that are lost during ketosis. When you follow a keto diet, even if you drink lots of water you will flush essential electrolytes including magnesium, sodium and potassium. By adding bone broth to your diet, you will replenish these naturally. Moreover, you will get other nutrients and amino acids.
  • Other foods that can help increase electrolyte intake are avocados, nuts, mushrooms, salmon and other fish, spinach, artichokes and leafy greens.
  • Reduce your exercise load.
  • Make sure you are drinking plenty of water and also consuming enough salt.
  • Consume more fat if you feel hungry.
  • Avoid synthetic ingredients in processed foods.
  • Limit low-carb foods that are unhealthy and difficult to digest. These include cold cuts, processed meats, cured meats, bacon and processed cheeses.

Final Thoughts on the Ketogenic Diet Food List, Plan and Tips

  • The ketogenic diet is a very low-carb, high-fat diet. Typical ketogenic diets consist of limiting carbohydrate intake to just 20–30 net grams /day as well as sticking to the ketogenic diet food list.
  • Fats should be consumed in high amounts when following this type of diet. Fats should provide 70–80 per cent of all calories. Proteins provide about 10–20 per cent, and carbohydrates only 5–10 per cent.
  • A “moderate keto diet” is an option that can encourage substantial weight loss and other improvements in symptoms. A moderate keto diet includes more foods with carbs and, therefore, more fibre too. Carbs are usually increased to about  30–50 net grams/day, which means foods like more high-fibre veggies, some fruit or some starchy veggies can also be included.

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