Low Carb & Keto Food List (Printable PDF)

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I’m so excited to be sharing this low carb & keto food list with you today! I’ve been working on this for months. I wanted to make sure that I don’t miss anything and have the most accurate information. The nutrition information and carb counts for this list of keto foods came straight from the USDA Food Composition Database.

If you’re just getting started, make sure to also check my full guide about how to start a low carb or keto diet and calculate your macros using the low carb keto macro calculator. (Also, read up on keto flu symptoms and remedies so that you can avoid that hurdle.)

And if you want everything done for you, check out the weekly low carb keto meal plan app – it’s free to try it!

Over at our low carb & keto support group, people starting out with low carb or keto often ask about what foods they can eat. The truth is, a low carb or keto diet doesn’t have to be restrictive. There are plenty of options for what you can have, and you don’t have to feel deprived.

You can find my best low carb recipes in the recipe index here, but I thought it would also be helpful to create a complete low carb and keto food list for you.

After all, not everything you eat has to be a recipe. There are lots of easy low carb meals that don’t really even need a recipe at all. And, having a keto food list with everything in one place is so convenient.

So, here it is! The ultimate keto low carb food list. It’s divided into categories for convenience, and you can see the serving size and net carb count for each food. The servings are listed by both weight and unit, so you can decide what is easier for you to use.

If you want a low carb food list printable, I have you covered! I know this is something a lot of people have been asking for. Or if you want a shorter list of what to buy the first time you’re at the store shopping for keto, check out this keto grocery list as well.

So, I created a keto food list PDF version, too. That one even has little icons to help you identify which foods to double check for added sugar, and icons for foods under 1 gram net carbs, under 5 grams net carbs, or under 10 grams net carbs.

I offer my low carb food list printable for free to my email subscribers – and I promise no spam or strings attached. If you want the keto food list PDF, just fill out the form below and I’ll email it to you right away:

Otherwise, you can come back to this page anytime to see the keto food list online. The nice thing about this website version is that it’s searchable and sortable. And of course, it’s mobile device friendly, too. Yay!

You can use this low carb food list whether you are keto or low carb. It applies to both. If you are following stricter keto, you can skip some of the items having higher carb counts. Enjoy!

Reader Favorite Recipes

The recipe card is below! Readers that made this also viewed these recipes:

Low Carb Leafy Greens

Leafy greens are the primary vegetables in a low carb diet. They are filling, packed with fiber and nutrients, and very low in both carbs and calories.

Low Carb Vegetables

Most vegetables are great for a low carb diet, with a few exceptions. This list includes a range from moderate to very low carb vegetables.

Learn more about keto vegetables here, including the best ones to eat, recipes, and which ones to avoid.

Serving size volumes vary depending on produce size and chopping style, if any. For exact measurement, go by weight.

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Low Carb Fruits

You can enjoy fruit in moderation on a low carb or keto diet. The following low carb fruits list includes the best ones to choose. Avoid high-sugar tropical fruits.

Serving size volumes vary depending on produce size and chopping style, if any. For exact measurement, go by weight.

Low Carb Fats

Healthy fats are crucial in a low carb & keto foods list! They keep you full and satisfied. If you are keto, they also help you stay in ketosis.

All pure fats/oils are 0 carb, but it’s recommended to avoid soy, corn, canola, “vegetable”, and cottonseed oils. These are usually GMO and highly processed.

When choosing fats for cooking, consider the smoke point to avoid exposure to carcinogens. Avocado oil and refined coconut oil have some of the highest smoke points. Any extra virgin oil, like extra virgin olive oil, will have a lower smoke point.

Low Carb Meat & Poultry

Meat and poultry is the main source of protein on a low carb or keto diet. Especially for keto, choose fattier cuts of meat when you can. Grass fed, pasture raised meat and poultry is the healthiest choice, if possible.

Low Carb Seafood

Fish and seafood are great sources of protein. Fish also provides an excellent source of healthy omega-3 fats. Watch for carbs in shellfish, which can be a little higher in carbs than other protein types.

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Low Carb Dairy & Eggs

For those that can tolerate dairy, it makes a great addition to a low carb keto food list. Choose full-fat dairy over fat-free or low-fat, which is higher in carbs.

Coconut cream is not dairy, but makes a great substitute and is included here. It’s thick and creamy, and often works instead of heavy cream, yogurt or even sour cream in recipes.

Eggs are also not dairy, but are listed in this section for convenience. They are found in the dairy section of the grocery store, but you can still enjoy them if you are dairy-free.

Low Carb Nuts & Seeds

Enjoy nuts and seeds in moderation on a keto or low carb diet. They can be easy to overendulge on, so portion control is important. Still, they make great snacks or additions to keto recipes.

Low Carb Beverages

Whenever possible, drink water! It is by far the best beverage. You can change it up by adding lemons or cucumber slices.

That being said, there are other options that should be included in any complete low carb food list. Almond and coconut milk make great low carb alternatives to dairy milk that is high in carbs. Coffee and tea are perfectly fine, too.

Drinking alcohol can stall weight loss, but is okay to enjoy in moderation. Skip the fruity, sugar-laden drinks and beer; stick to either hard alcohol and dry wines.

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Low Carb Sweeteners

Here at Wholesome Yum, we recommend only natural low carb sweeteners. Artificial sweeteners are more likely to spike insulin and have less known long-term effects. For a more detailed look at low carb or keto sweeteners, see my low carb sweetener guide & conversion chart.

All the sweeteners in this list have 0 net carbs, because they either do not get absorbed or do not metabolize well. Serving sizes can vary by brand, depending on blend/concentration.

Low Carb Flours & Baking

Who says you can’t enjoy baked goods on a low carb or keto diet? You can! Of course, they are still best in moderation, but it’s definitely doable and can help you stay on track.

Below is a list of common low carb flours and baking staples, such as thickeners and extracts. Always check labels to make sure no sugar or artificial additives are included.

Learning to bake with low carb flours takes time, because they behave differently from traditional wheat flour. Get started by following tried and true recipes. I have lots of low carb dessert recipes for you to try!

Low Carb Herbs

All fresh herbs can be used as part of a keto or low carb diet. They are one of the best ways to add flavor to any dish!

Carbs listed below are based on *fresh* herbs, chopped. If using dried herbs, the conversion is 3:1. That is, 1 tbsp fresh = 1 tsp dried.

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Low Carb Spices & Seasonings

Including spices and seasonings in your food makes it a lot more interesting. Most spices and seasonings are keto and low carb friendly, but watch for added ingredients. Some spices or mixes add cornstarch or sugar, so you will want to avoid those. Most seasoning mixes can be made at home without the weird ingredients.

Low Carb Condiments

There are plenty of condiments that you can enjoy as part of your keto food list. Just watch for added sugar where you might not expect it, and skip high-sugar ones like pre-made ketchup or sweet dressings.

For any store bought items below, the numbers are based on those without added sugar. If possible, it’s better to make your own using low carb ingredients, and sugar-free or no sweetener.

Looking For The Printable Keto Food List?

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Keto Diet Food Grocery List

The rumors are true: You can eat bacon on the keto diet.

That seems to be a sticking point for prospective dieters—and for good reason. The ketogenic diet is heralded as one of the strictest eating plans around, but the fact that greasy, fatty strips of meat get a stamp of approval makes it feel sorta-kinda doable.

Keto For Carb Lovers: 100+ Amazing Low-Carb, High-Fat Recipes

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The whole point of going keto is to reach ketosis, a cult-y sounding name for the metabolic process that happens when your body uses fat instead of carbs for energy. To get there, you’ve gotta do the obvious: eat a whole lot of fat and little to no carbs. It’s restrictive, but if you hack the the system just right, you can still create surprisingly delicious food—like taquitos and cookie dough bites. (These are our favorite keto recipes, by the way.)

This list is your ultimate guide to everything you can and can’t eat when you go keto—plus the foods you’re allowed to spring for every once in a while. Keep it with you everywhere you go: to the grocery store, to restaurants, to book club.

Note this: When it comes to keto-approved foods, you don’t have to spend an arm and a leg. Yes, it’s suggested your meats are either grass-fed or cage-free and your seafood wild-caught. For produce, organic is recommended. That said, you will not mess up your chances of achieving ketosis by purchasing farmed or non-organic foods. Do what best fits your budget and goals.

And fyi, Regina Georges of the world: Go for the butter. It’s not a carb.

Allie Folino

PROTEIN

Jeremy Woodhouse/Carl Kravats/Claudia Totir/LauriPattersonGetty Images

*Look for wild-caught and grass-fed protein sources.

Always:

• Bacon
• Fatty fish (salmon, sardines, mackerel)
• Low-carb shellfish (shrimp, crab, lobster)
• Poultry (dark meat)
• Beef
• Lamb
• Pork
• Bison
• Organ meat (liver, tongue, tripe)
• Full-fat dairy (butter, cream, yogurt)
• Cheese

Sometimes:

• Poultry (white meat)
• Uncured meats (salami, pepperoni, prosciutto, and cold cuts)
• Whey protein powder
• Low-fat milk
• Almond milk
• Tofu
• Pasture-raised eggs
• Greek yogurt
• Edamame

Never:

• Breaded meat
• Chickpeas
• Peas (except for sugar snap and snow peas)

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VEGETABLES

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vkuslandia/DronG/istetianaGetty Images

*Look for low-carb, organic vegetables.

Always:

• Leafy greens (spinach, kale, arugula, romaine, Swiss chard, mustard greens, collard greens)
• Bell peppers
• Bok choy
• Asparagus
• Cauliflower
• Broccoli rabe
• Celery
• Mushrooms
• Sprouts (alfalfa, bean)
• Cucumbers
• Radishes
• Summer squash (zucchini, yellow)
• Avocado

Sometimes:

• Carrots
• Onions
• Eggplant
• Broccoli
• Ginger
• Brussels sprouts
• Spaghetti Squash
• Artichokes
• Jicama
• Fennel

Never:

• Sweet potatoes
• Potatoes
• Leek
• Corn
• Beets
• Winter squash (butternut, pumpkin)

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FRUITS

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Helaine Weide/Ann Cutting/Natasha BreenGetty Images

*Look for low-carb, organic fruit.

Sometimes:

• Blueberries
• Strawberries
• Raspberries
• Blackberries
• Kiwi
• Rhubarb
• Coconut meat
• Lemon juice
• Lime juice
• Honeydew
• Tomatoes
• Olives (black, green)

Never:

• Dried fruit
• Plums
• Cranberries
• Apples
• Pears
• Grapes
• Bananas
• Oranges
• Pineapple
• Apricots
• Mango
• Cherries
• Papaya

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GRAINS AND LEGUMES

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Philippe Desnerck/James and James/key05Getty Images

Sometimes:

Never:

• Lentils
• Black beans
• Kidney beans
• Lima beans
• Navy beans
• Pinto beans
• Quinoa
• Farro
• Wheat
• Oats
• Popcorn
• Rye
• Rice (white, brown, wild)
• Pasta

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FATS

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manoa/Kristin Duvall/ Supaporn ManbunsomGetty Images

Always:

• Avocado oil
• Brain octane oil
• Coconut oil
• Fish oil
• MCT oil
• Olive oil
• Cocoa butter
• Avocado
• Walnuts
• Chia seeds
• Flax seeds
• Pecans
• Pine nuts
• Macadamia nuts
• Hazelnuts
• Full-fat dairy (butter, cream, yogurt)

Sometimes:

• Nut butters (almond, pecan, hazelnut)
• Pistachios
• Brazil nuts
• Sunflower seeds
• Pumpkin seeds
• Sesame seeds

Never:

• Sunflower oil
• Canola oil
• Margarine
• Cashews

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HERBS, SPICES, AND CONDIMENTS

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Regine Mahaux/Rick Gayle/annick vanderschelden photographyGetty Images

Always:

• Salt
• Pepper
• Cumin
• Basil
• Cayenne
• Dill
• Cilantro
• Parsley
• Rosemary
• Thyme
• Paprika
• Full-fat mayonnaise
• Ranch
• Musatard

Sometimes:

• Garlic powder
• Onion powder
• Ginger
• Oregano
• Turmeric
• Mustard
• Ketchup

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BEVERAGES

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Eda Ho/Jose A. Bernat Bacete/krisanapong detraphiphatGetty Images

Always:

• Bone broth
• Herbal tea
• Full-fat milk
• Water
• Seltzer

Sometimes:

• Almond milk
• Low-fat milk
• Alcohol (unflavored liquor, low-carb beer and wine)

Never:

• Soda (unless it’s made with Stevia!)
• Fruit juice

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OTHER

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Delish/Westend61/DelishGetty Images

Sometimes:

• Dark chocolate (80% or higher)
• Fat bombs
• Low-carb sweeteners (Swerve, Stevia)

Never:

• Sugar (granulated, brown, coconut)
• Honey

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Sarah Weinberg
Deputy Editor
Sarah Weinberg is the deputy editor at Delish and has covered food, travel, home, and lifestyle for a number of publications, including Food Network Magazine and Country Living.

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Keto Diet Food List (+ Free PDF): What to Eat and Avoid

The ketogenic diet might seem restrictive but there are hundreds of food variations you can eat once you’re low-carb. All your favorite flavors — from Indian food to Mexican, savory to sweet — are on the approved keto food list.

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The first few weeks on keto might be a little rough, but once you’re fat-adapted, those cravings will subside and you’ll have plenty of go-to keto meals on your roster.

How to Use This Keto Food List

Use this list so you can easily refer back to it when you’re first starting keto. Remember: try to eat real food and avoid processed food.

How to Shop for Healthy Keto Foods

1. Buy food that was once alive. Foods like fresh pastured meat, wild-caught seafood, organic, low-carb vegetables, and nuts.
2. Stick to the outside ring of the grocery store. The perimeter of the store usually has the fresh, unpackaged foods like meat and vegetables. Avoid those middle shelves to avoid more processed, packaged foods.
3. Look for ingredients you recognize. If you do opt for packaged foods, read the labels. And if you don’t recognize more than 2-3 ingredients, put it back on the shelf.

Check both the nutrition label and ingredients to make sure there aren’t any sneaky carbs, sugars, or fake ingredients that may mess up your hard work and compromise your health.

Fats

When it comes to the keto food list, healthy fats form the cornerstone of the diet. To keep your body in a state of ketosis — breaking down fat instead of carbs for fuel — you have to eat enough fat.

But the quality of your dietary fat matters. There are four categories of fat allowed on the keto diet:

• Saturated fats
• Monounsaturated fats (MUFAs)
• Polyunsaturated fats (PUFAs), which includes omega-3s

Keep in mind that you want a good balance of omega-3s and omega-6s to support overall health, including proper nerve and brain function, and reduce the risk for heart disease, Alzheimer’s disease, and Type 2 diabetes.

Too much omega-6 fatty acids can be inflammatory, so avoid sources of high omega-6s, such as grains and vegetable oils like corn oil or sunflower oil. Focus mostly on omega-3s from fish like trout, salmon, and sardines or take a high-quality fish oil supplement like krill oil. Also, be mindful of nuts and seeds because they do contain some carbs, especially pistachios and almonds.

Fats and Oils

The quality of your dietary fat on keto makes a huge difference in the results you’ll see. It’s essential to learn which sources of fat are really considered healthy and safe to eat on keto. We covered this in great detail in this guide.

Saturated fat has been shown to improve HDL and LDL cholesterol levels — both the good and bad cholesterol markers — and it can also fortify bone density and support your immune system and hormones.

Saturated fats include:

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When you whip up a few keto recipes, you’ll probably be cooking with one of the items listed above. These fats are solid at room temperature while monounsaturated and polyunsaturated fatty acids remain a liquid at room temperature. Monounsaturated fats have been shown to improve insulin resistance and cholesterol, as well as reduce abdominal fat and your risk for heart disease[*].

The best sources of monounsaturated fats include:

Polyunsaturated fats are also found in similar sources like:

• Nuts and seeds such as walnuts, flaxseeds, chia seeds, sunflower, and pumpkin seeds
• Flax oil, sesame oil, fish oil, and krill oil
• Fatty fish like trout, mackerel, salmon, and tuna

Check out the chart for a visual of the healthy fats and oils on the keto food list:

Food	Serving Size	Calories	Protein	Fat	Total Carb	Fiber	Net Carb
Butter or ghee	1 tablespoon (14.2g)	102	0.12g	11.5g	0g	0g	0g
Lard/Dripping	1 tablespoon (12.8g)	115	0g	12.8g	0g	0g	0g
Mayonnaise	1 tablespoon (13.8g)	94	0.13g	10.33g	0.08g	0g	0.08g
Coconut Oil	1 tablespoon (13.6g)	121	0g	13.47g	0g	0g	0g
Coconut butter	1 tablespoon (16g)	105	1g	10.5g	4g	2.5g	1.5g
Flaxseed oil	1 tablespoon (13.6g)	120	0.01g	13.6g	0g	0g	0g
Olive oil	1 tablespoon (13.5g)	119	0g	13.5g	0g	0g	0g
Sesame seed oil	1 tablespoon (13.6g)	120	0g	13.6g	0g	0g	0g
MCT oil	1 tablespoon/15 mL	130	0g	14g	0g	0g	0g
MCT powder	1 scoop (10g)	70	0.5g	7g	1g	1g	0g
Walnut oil	1 tablespoon (13.6g)	120	0g	13.6	0g	0g	0g

Fats and Oils to Avoid

Just because you’re following a ketogenic diet doesn’t mean you should indulge in every fat you come across. All fats are not created equal.

Steer clear of these unhealthy fats:

#1: Hydrogenated and partially hydrogenated oils. These fats are found in packaged foods. They increase inflammation and your risk of developing heart disease, cancer, and high cholesterol.

If you’re relying on packaged foods to get you through keto, check the label and ditch any foods with these.

#2: Highly processed vegetable oils. Corn oil, peanut oil, canola oil, soybean oil, sunflower, and grapeseed oil are all fats that sound healthier than they actually are. These veggie oils are detrimental to your health and could be to blame for your keto plateau, because they:

1. Are usually made with genetically modified seeds that are potential allergens.
2. Are cooked well above their smoke point, which makes the oils go rancid. This puts you at risk of developing certain cancers, obesity, and depression.
3. Leave fatty deposits in your body which can lead to heart attacks and premature death.
4. Contain higher amounts of omega-6 fatty acids and contribute to chronic inflammation in your body.

These oils should be removed entirely from your diet, not just eaten in moderation. To learn more about why that is, listen to this podcast episode or check out this guide.

Nuts and Seeds

Another easy and satisfying way to sneak more healthy fats into your diet is to reach for raw nuts and seeds. As mentioned in this guide, these nutritional powerhouses are loaded with essential nutrients like magnesium, selenium, and manganese. Nuts and seeds can improve your brain health, fortify your immune system, and aid with digestion and blood glucose management.

They’re also high in healthy fats, have a moderate amount of protein, and are generally low in carbohydrates, depending on the type you choose. Nuts are also portable, making them one of the best keto-friendly snacks. However, before you run out and stock up enough nuts to last you through winter, you should know that some nuts are better for you than others.

In the context of a keto diet, this means they have more fat and fewer carbs.

These are the top keto nuts and seeds to include on your keto food list:

Food	Serving Size	Calories	Protein	Fat	Total Carb	Fiber	Net Carb
Almonds	23 nuts (28g)	164	6g	14g	6g	3.5g	2.5
Almond butter (w/o salt)	1 tablespoon (16g)	98	3.5g	9g	3g	1.5	1.5
Almond meal/flour	1/4 cup (25g)	150	6g	11g	6g	3g	3g
Brazil nuts	5 nuts (25g)	165	3.5g	17g	3g	2g	1g
Cashews	1/4 cup (28g)	150	4g	12g	10g	1g	9g
Cashew butter (w/o salt)	1 tablespoon (16g)	94	3g	8g	4.5g	0.5g	4g
Coconut (shredded unsweetened)	1/4 cup (20g)	71	1g	7g	3g	2g	1g
Macadamias	6 kernels (14g)	102	1g	11g	2g	.2g	0.8g
Macadamia butter	1 tablespoon (14g)	97	2g	10g	2g	1g	1g
Hazelnuts	12 nuts (17g)	106	2.5g	10g	3g	1.5g	1.5g
Pecans	10 halves (14g)	98	1.3g	10g	2g	1.5g	0.5g
Pili nuts	1/4 cup (30g)	210	3g	24g	1g	1g	0g
Pine nuts	2 tablespoons (20g)	148	2.7g	14g	2g	1.3g	0.7g
Pistachios	25 nuts (17.5g)	98	3.5g	8g	5g	2g	3g
Pumpkin seeds (hulled)	1/4 cup (30g)	180	9g	14g	4g	3g	1g
Sesame seeds	2 tablespoons (18g)	103	3.2g	9g	4g	2g	2g
Sunflower seeds (hulled)	1/4 cup (30g)	160	6g	15g	6g	3g	3g
Sunflower seed butter	1 tablespoon (16g)	99	2.8g	9g	4g	1g	3g
Tahini (sesame paste)	1 tablespoon (15g)	89	2.6g	8g	3g	1g	2g
Walnuts	7 halves (14g)	93	2g	9g	2g	1g	1g

Nuts and Seeds to Avoid

Wondering why peanuts and peanut butter didn’t make the approved keto food list? Many people don’t realize peanut butter is not actually made with nuts. Peanuts are technically a legume, which is in the same family as peas, soybeans, and lentils.

While the macro breakdown and monounsaturated fat amount of a serving of peanuts may be similar to other nuts, that’s where their healthy comparison stops.

Most peanut butters are:

1. Packed with unnecessary sugars
2. Loaded with hydrogenated oils (harmful fats)
3. Low in fat and filled with junk as a replacement
4. Hard to digest
5. Covered in pesticides
6. High in oxalates (which prevent proper nutrient absorption and can lead to kidney stones)
7. High in inflammatory omega-6 fatty acids

Rather than getting a dose of fat from this unhealthy nut imposter, try one of these nut butters instead.

For more information on acceptable fats, check out Good Fats vs Bad Fats on the Ketogenic Diet

Keto Diet Foods: Dairy

Most dairy products get the green light on the keto food list, as they typically contain high doses of fat and protein with very few carbs. Just opt for the full-fat version and organic and raw, if possible.

If you don’t have any issues digesting dairy, try these keto-friendly options:

1. Unflavored Greek yogurt, fermented yogurt, and kefir
2. Heavy cream and heavy whipping cream
3. Hard cheeses like blue cheese, gouda, cheddar, and parmesan
4. Semi-hard cheese such as colby, provolone, and Swiss cheese
5. Softer cheeses like mozzarella, brie, muenster, and Monterey Jack
6. Cream cheese, sour cream, mascarpone, creme fraiche, and cottage cheese, which are also fine on a high-fat diet

But for some people, dairy causes stomach bloating and abdominal pain, a condition referred to as lactose intolerance. Lactose intolerance comes from the sugar found in milk. If you are sensitive to dairy products, try following these tips:

• Find hard and long-aged dairy
• Use ghee, a butter alternative without the irritating milk solids
• Get checked for a casein sensitivity to rule out the other common irritant found in dairy
• If you really can’t tolerate dairy, try a non-dairy alternative like unsweetened almond milk or coconut milk

Food	Serving Size	Calories	Protein	Fat	Total Carb	Fiber	Net Carb
Blue cheese	1 oz. (28g)	100	6g	8g	0.7g	0g	0.7g
Brie	1 oz. (28g)	95	6g	8g	0.1g	0g	0.1g
Cheddar or colby	1 oz. (28g)	115	6.5g	9.5g	1g	0g	1g
Cream cheese	2 tablespoons (29g)	100	2g	10g	1.6g	0g	0.6g
Feta	1 oz. (28g)	75	4g	6g	1g	0g	1g
Goat cheese (soft)	1 oz. (28g)	75	5g	6g	0g	0g	0g
Gouda	1 oz. (28g)	100	7g	8g	0.6g	0g	0.6g
Mozzarella (whole milk)	1 oz. (28g)	85	6.3g	6.3g	0.6g	0g	0.6g
Parmesan	1 oz. (28g)	111	10g	7.3g	1g	0g	1g
Swiss	1 oz. (28g)	111	7.6g	9g	0.4g	0g	0.4g
Cottage cheese (2% fat)	1/2 cup (113g)	92	12g	2.5g	5g	0g	5g
Cottage cheese (creamed)	1/2 cup (105g)	103	11.7g	4.5g	3.5g	0g	3.5g
Ricotta (whole milk)	1/2 cup (124g	216	14g	16g	4g	0g	4g
Sour cream	1 tablespoon (12g)	24	0.3g	2.3g	0.6g	0g	0.6g
Yogurt (plain unsweetened/whole milk)	4 oz. (113g)	69	4g	3.7g	5.3	0g	5.3
Heavy whipping cream or double cream (fluid)	1 tablespoon (15g)	51	0.4g	5.4g	0.4g	0g	0.4g
Heavy whipping cream or double cream (whipped)	1/2 cup (60g)	204	1.7g	22g	1.6g	0g	1.6g

Dairy to Avoid

A few dairy products should be avoided due to their high sugar and carb content. For example, a glass of whole milk (which doesn’t have any fat removed) contains 12.8g of carbs per glass. Other dairy you should avoid include:

1. Low-fat, reduced fat, and fat free milk
2. Half and half
3. Evaporated and condensed milk

To learn more about acceptable dairy options, check out this in-depth guide: The Secret to Keto Dairy (And How Keto Can Help Lactose Intolerance)

Keto Diet Foods: Proteins

Protein is a vital component of any diet. Protein fuels your body with essential amino acids, helps regulate organs, and builds muscle and connective tissue.

Ideally, you should consume 0.8 grams of protein per pound of lean body mass (at least). This will prevent muscle loss and help you build essential neurotransmitters and hormones. Some people consume up to 20% of total calories from protein and stay in ketosis.

As with fats, make sure these calories come from healthy sources:

• Choose the highest-quality meat and eggs you can afford
• Pick grass-fed, organic, and pasture-raised options whenever possible
• Look for wild-caught seafood sources
• When it comes to cut, select a fattier cut whenever possible

Here are the best proteins to eat on keto:

• Beef, preferably fattier cuts like steak, veal, roast, and ground beef
• Poultry, including chicken, quail, duck, turkey and wild game — try to focus on the darker, fattier meats
• Pork, including pork loin, tenderloin, chops, ham, bacon, and ground
• Fish, including mackerel, tuna, salmon, sardines, trout, halibut, cod, catfish, and mahi-mahi
• Shellfish, including oysters, clams, crab, mussels, and lobster
• Organ meats, including heart, liver, tongue, kidney, and offal
• Eggs, including deviled, fried, scrambled, and boiled — use the whole egg
• Lamb meat
• Goat meat

To learn more about the benefits of eating grass-fed meat, check out this guide.

Proteins to Avoid

To really excel at keto, it’s not just about adding more fat to your diet; it’s also about removing the junk. Many meats contain additives, artificial ingredients, and unnecessary sugars so you’ll need to eliminate those to improve your health. They include processed and cured meats like pepperoni, salami, hot dogs, and certain jerky.

For more information about protein on keto, check out Is Too Much Protein Bad for Ketosis?

Keto Diet Foods: Carbohydrates

When following keto, you want to get the majority of your carbohydrates from vegetables such as leafy greens (which contain almost no carbs), asparagus, and broccoli, and most other vegetables that grow above ground. Avoid starchy vegetables like potatoes, corn, and parsnips.

The rest of your carbohydrate intake should come from the carbs in nuts and seeds, the small amount in dairy and on occasion, from fruits like berries.

Raw Vegetables

Most vegetables, including leafy greens and cruciferous vegetables, are encouraged on keto. The best options include eating vegetables that grow above the ground, such as:

• Spinach
• Bell peppers
• Lettuce
• Collard greens
• Arugula
• Zucchini
• Cauliflower
• Green and white cabbage
• Cucumbers
• Brussels sprouts
• Eggplant
• Radishes
• Okra
• Celery
• Asparagus

Food	Serving Size	Calories	Protein	Fat	Total Carb	Fiber	Net Carb
Alfalfa sprouts	1/2 cup (43g)	15	1.5g	0g	2g	1g	1g
Artichoke hearts, marinated	4 pieces (64g)	60	0g	6g	4g	2g	2g
Artichoke hearts, canned	1 heart (16g)	15	0g	1.5g	1g	0.5g	0.5g
Arugula	1 cup (20g)	5	0.5g	0g	0.5g	0g	0.5g
Beans, green, snap, string, wax	1/2 cup (50g)	16	1g	0g	3.5g	1.5g	2g
Bok choy (pak choi)	1 cup (70g)	9	1g	0g	1.5g	1g	0.5g
Boston/bibb lettuce	1 cup (55g)	7	1g	0g	1g	1g	0g
Broccoli florets	1/2 cup (36g)	10	1g	0g	2g	1g	1g
Cabbage, green, red, savoy	1/2 cup (60g	8	0.4	0g	2g	.9g	1.1g
Cauliflower florets	1/2 cup (54g)	13	1g	0g	3g	1g	2g
Celery	1 stalk (40g)	6	0g	0g	1g	0.5g	0.5g
Chicory greens	1/2	3	0g	0g	1g	0.5g	0.5g
Chinese cabbage (pak-choi)	1/2 cup, shredded (35g)	5	0.5g	0g	1g	0.5g	0.5g
Chives	1 tablespoon (3g)	1	0.1g	0g	0.1g	0.1g	0g
Cucumber (with peel)	1/2 cup, sliced (52g)	8	0.3g	0g	2g	0.3g	1.7g
Daikon radish	1/2 cup (58g)	9	0.4g	0g	2g	1g	1g
Endive	1/2 cup (25g)	4	0.3g	0g	1g	1g	0g
Escarole	1/2 cup (75g)	14	1g	0g	2.3g	2g	0.3g
Fennel, bulb	1/2 cup (44g)	13	0.5g	0g	3g	1g	2g
Greens, mixed	1 cup (36g)	5	0.5g	0g	1g	0.5g	0.5g
Iceberg lettuce	1 cup (72g)	10	0.7g	0g	2g	1g	1g
Jicama	1/2 cup (60g)	23	0.5g	0g	5g	3g	2g
Loose-leaf lettuce	1 cup (57g)	8	0.5g	0g	3g	1g	2g
Mung bean sprouts	1/2 cup (52g)	16	1.5g	0g	3g	1g	2g
Mushrooms, button, fresh	1/2 cup (35g)	8	1g	0g	1g	0.3g	0.7g
Olives, black	5 (19g)	30	0g	3g	1g	0g	1g
Olives, green	5 (14g)	20	0g	2g	0.5g	0.4g	0.1g
Onion	2 tablespoons, chopped (20g)	8	0.2g	0g	2g	0.5g	1.5g
Parsley	1 tablespoon (4g)	1	0.1g	0g	0.2g	0.1g	0.1g
Peppers, green bell	1/2 cup (75g)	15	1g	0g	3.5g	1.5g	2g
Peppers, red bell	1/2 cup (75g)	23	1g	0g	4.5g	1.5g	3g
Radicchio	1/2 cup (20g)	5	0.3g	0g	1g	0.2g	0.8g
Radishes	6 (12g)	2	0g	0g	0.4g	0.2g	0.2g
Romaine lettuce	1 cup (47g)	8	0.5g	0g	1.5g	1g	0.5g
Scallion/green onion	1/4 cup (25g)	8	0.5g	0g	2g	1g	1g
Spinach	1 cup (30g)	7	1g	0g	1g	0.7g	0.3g
Tomato	1 small (90g)	16	1g	0g	3.5g	1g	2.5g
Tomato	1 medium (123g)	22	1g	0.25g	5g	1.5g	3.5g
Tomato, cherry	5 (85g)	15	1g	0.2g	3.3g	1g	2.3g
Watercress	1/2 cup (17g)	2	0.4g	0g	0.2g	0.1g	0.1g

Cooked Vegetables

Cooking your vegetables helps break down the plant matter so their nutrients are easier for your body to absorb and use. You’ll be able to readily use them without forcing your digestion to do all the heavy lifting[*]. This makes certain vegetables easier to digest than in their raw form.

Cooking also gives you the chance to add fat and flavor. A little oil, plus some pink Himalayan salt and pepper, can radically transform a tasteless raw vegetable into something more crave-worthy. In the end, it’s smart to enjoy vegetables both ways.

During the summer, you may want a nice cold salad with spinach, while in the winter sauteed spinach with garlic may sound better.

Check out the Best Vegetables to Eat on a Keto Diet for more information when it comes to eating your veggies.

Food	Serving Size	Calories	Protein	Fat	Total Carb	Fiber	Net Carb
Artichoke	1/2 medium (60g)	32	1.7g	0g	7g	3.5g	3.5g
Asparagus	6 spears (90g)	20	2g	0g	4g	2g	2g
Bamboo shoots, canned, sliced	1/2 cup (66g)	12	1g	0g	2g	1g	1g
Beans, green, wax, string, snap	1/2 cup (63g)	22	1g	0g	5g	2g	3g
Beet greens	1/2 cup (72g	19	2g	0g	4g	2g	2g
Bok choy (pak choi)	1/2 cup (85g)	10	1.3g	0g	1.5g	1g	0.5g
Broccoflower	1/2 cup (34g)	10	1g	0g	2g	1g	1g
Broccoli	1/2 cup (78g)	27	2g	0g	5.5g	2.5g	3g
Broccoli rabe	1/2 cup (85g)	28	3.3g	0.5g	2.7g	2.4g	0.3g
Brussels sprouts	1/4 cup (40g)	14	1g	0g	3g	1g	2g
Cabbage, green	1/2 cup (75g)	17	1g	0g	4g	1.5g	2.5g
Cabbage, red	1/2 cup (75g)	22	1g	0g	5g	2g	3g
Cabbage, savoy	1/2 cup (73g)	17	1.3g	0g	4g	2g	2g
Cardoon	1/2 cup (80g)	18	0.5g	0g	4g	1.5g	2.5g
Cauliflower	1/2 cup (62g)	14	1g	0.3g	2.5g	1.5g	1g
Celery	1/2 cup (75g)	14	0.5g	0g	3g	1.2g	1.8g
Chard, swiss	1/2 cup (88g)	18	2g	0g	3.5g	2g	1.5g
Chayote	1/2 cup (80g)	19	0.5g	0.4g	4g	2g	2g
Collard greens	1/2 cup (95g)	31	2.5g	1g	5.5g	4g	1.5g
Dandelion greens	1/2 cup (53g)	17	1g	0.3g	3.5g	1.5g	2g
Eggplant	1/2 cup (50g)	17	1g	0g	4g	1g	3g
Escarole	1/2 cup (75g)	14	1g	0g	2.3g	2.1g	0.1g
Fennel, bulb	1/2 cup (44g)	13	0.5g	0g	3g	1.5g	1.5g
Hearts of palm	1 heart (33g)	9	1g	0.2g	1.5g	1g	0.5g
Kale	1/2 cup (65g)	18	1g	0g	4g	1.5g	2.5g
Kohlrabi	1/4 cup (41g)	12	1g	0g	3g	0.5g	2.5g
Leeks	1/2 cup (52g)	16	0.5g	0g	4g	0.5g	3.5g
Mushrooms, button	1/4 cup (39g)	11	1g	0g	2g	1g	1g
Mushrooms, shiitake	1/4 cup (36g)	20	0.5g	0g	5g	1g	4g
Mustard greens	1/2 cup (70g)	18	2g	0.3g	3g	1.5g	1.5g
Nopales (cactus pads)	1/2 cup (75g)	11	1g	0g	2.5g	1.5g	1g
Okra	1/2 cup (80g)	18	1.5g	0g	3.5g	2g	1.5g
Onion, yellow; sauteed	1/4 cup (22g)	29	0g	2.5g	2g	0.5g	1.5g
Peppers, green bell; chopped	1/4 cup (29g)	37	0g	3.5g	1g	0.5g	0.5g
Peppers, red bell; chopped	1/4 cup (27g)	35	0.3g	3.5g	2g	0.5g	1.5g
Pumpkin	1/4 cup (61g)	12	0.5g	0g	3g	1g	2g
Sauerkraut	1/2 cup; drained (71g)	13	0.7g	0g	3g	2g	1g
Shallots	2 tablespoons (20g)	14	0.5g	0g	3.5g	0.5g	3g
Spaghetti squash	1/2 cup (78g)	21	0.5g	0g	5g	1g	4g
Spinach	1/2 cup (90g)	21	3g	0g	3g	2g	1g
Summer squash	1/2 cup (90g)	21	1g	0.4g	3.5g	1g	2.5g
Tomato	1/4 cup (60g)	11	0.5g	0g	2.5g	0.5g	2g
Turnips (white), mashed	1/2 cup (115g)	25	1g	0g	6g	2.5g	3.5g
Zucchini	1/2 cup (90g)	14	1g	0.3g	2.5g	1g	1.5g

Fruit

Many new keto dieters are surprised to learn that fruits and fruit juices contain as many grams of carbs and sugar as some desserts. Bananas and apples, two of the most popular fruits in the United States, contain 24g and 20g of net carbs, respectively. That’s your entire carb count for the day in just one fruit!

Fruit should be eaten in small amounts. When you do eat fruits, choose lower-sugar options like these and keep your portions in check:

• Berries like strawberries, raspberries, blueberries, cranberries, and blackberries
• Certain melons
• Cherries
• Avocados

Food	Serving Size	Calories	Protein	Fat	Total Carb	Fiber	Net Carb
Avocado, Hass (Florida)	1/2 fruit (152g)	182	3.5g	15g	12g	8.5g	3.5g
Blackberries, fresh	1/4 cup (36g)	15	0.5g	0.2g	3.5g	2g	4g
Blackberries, frozen	1/4 cup (38g)	24	0.5g	0.2g	6g	2g	4g
Blueberries, frozen	1/4 cup (39g)	20	0.2g	0.3g	5g	1g	4g
Cherries, sour, fresh, w/o pit	1/4 cup (39g)	19	0.4g	0.1g	5g	1g	4g
Cherries, sweet, fresh, w/o pit	1/4 cup (39g)	24	0.4g	0.1g	6g	1g	5g
Cranberries, raw, chopped	1/4 cup (28g)	13	0.1g	0g	3g	1g	2g
Currants, fresh, red and white	1/4 cup (28g)	16	0.4g	0.1g	4g	1g	3g
Gooseberries, raw	1/4 cup (38g)	16	0.3g	0.2g	4g	1.5g	2.5g
Loganberries, frozen	1/4 cup (37g)	20	0.6g	0.1g	5g	2g	3g
Melon, cantaloupe, balls	1/4 cup (44g)	15	0.4g	0.1g	3.5g	0.5g	3g
Melon, honeydew, balls	1/4 cup (44g)	16	0.2g	0.1g	4g	0.5g	3.5g
Melon, balls, frozen	1/4 cup (43g)	14	0.4g	0.1g	3.5g	0.5g	3g
Raspberries, fresh	1/4 cup (31g)	16	0.4g	0.2g	4g	0.5g	3.5g
Raspberries, frozen	1/4 cup (35g)	18	0.4g	0.2g	4g	2g	2g
Strawberries, fresh, sliced	1/4 cup (42g)	13	0.3g	0.2g	3g	1g	2g
Strawberries, frozen	1/4 cup (37g)	13	0.2g	0g	3.5g	1g	2.5g
Strawberry, fresh	1 large (18g)	6	0.1g	0.1g	1.5g	0.5g	1g

Carbohydrates to Avoid

On top of avoiding starchy vegetables and fruits triple packed with sugar, you should also eliminate carbs such as:

• Grains: All wheat (bread, pasta, cereal, etc.), oats, rice, quinoa, barley
• Starchy vegetables including potatoes, sweet potatoes, parsnips, carrots, and turnips
• High-sugar fruits including bananas, mangoes, watermelon, apples and grapes
• Processed foods
• Beans and legumes
• Sweets, candies, and most prepackaged or commercially baked desserts

Whole grain options, like whole wheat bread or pasta for example, don’t raise your blood sugar as much as regular pasta — the difference is around one point — yet they still keep your glucose levels just as elevated.

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Beans can have a similar effect despite being a vegetable instead of a flour-based mixture like pasta or bread. Depending on the variety, a single serving of beans can range from 25g of net carbs all the way up to 46g!

For more information about carbs on keto, check out Carbs on Keto: How to Time Your Carbs To Stay in Ketosis.

Keto Drinks 

While juice and soda may be off the menu on the keto food list, there are other beverages you can sip on besides plain water. These include:

• Water flavored with cucumbers, lemon, or lime
• Collagen or bone broth to give your gut and immune system a boost
• Plain, plant-based milk like almond and hemp milk
• Coffee and tea

Food	Serving Size	Calories	Protein	Fat	Total Carb	Fiber	Net Carb
Broth/bouillon (not low sodium; no added sugar)	1 cup (235g)	27	6.25	0g	0.79	0g	0.79
Club soda	1 can (474g)	0	0g	0g	0g	0g	0g
Caffeinated or decaffeinated coffee	1 cup (237g)	2	0.54g	0.05g	0g	0g	0g
Caffeinated or decaffeinated tea	1 cup (245g)	2	0.54g	0g	0g	0g	0g
Lemon juice (2.5g) and lime juice (2.9g)	1 lemon or lime (48g)	11	0.17g	0.12g	3.31g	0.1g	3;21g
Unsweetened almond milk	1 cup (262g)	39	1.55g	2.88g	1.52g	0g	0g
Unsweetened hemp milk	1 cup (236g)	50	2g	4g	1g	0g	1g

Alcohol Keto Drinks

You don’t have to cut out alcohol from your keto diet, but it does come with a few caveats.

You should know:

1. Alcohol contains empty calories and may cause you to overeat as your inhibitions are lowered, which can lead to weight gain.
2. Alcohol also turns off your body’s ability to burn fat.
3. You may also get drunk faster in keto, and experience a worse hangover, since your body is not running on carbs anymore.

To help you navigate the menu better, check out the chart below to see which alcoholic drinks are the lowest in carbs and calories.

Food	Serving Size	Calories	Protein	Fat	Total Carb	Fiber	Net Carb
Beer (light)	12 oz. (336g)	96	0g	0g	3g	0g	3g
Bourbon	1 oz. (28g)	70	0g	0g	0.03g	0g	0.03g
Champagne	3.5oz. (100g)	87	0.07g	0g	2.9g	0g	2.8g
Gin	1 oz. (28g)	73	0g	0g	0g	0g	0g
Rum	1 oz. (28g)	64	0g	0g	0g	0g	0g
Scotch	1 oz. (28g)	70	0g	0g	0g	0g	0g
Sherry (dry)	2 oz. (57g)	69	0g	0g	0g	0g	0g
Vodka	1 oz. (28g)	64	0g	0g	0g	0g	0g
Wine (red)	5 oz. (140g)	125	0.1g	0g	3.84g	0g	3.84g
Wine (white)	5 oz. (140g)	121	0.1g	0g	3.82g	0g	3.82g

Alcohol to Avoid

Try to avoid these sugary adult drinks on keto:

• Cocktails and mixed drinks like mojitos, mimosas, cosmopolitans, rum and Cokes, Moscow mules, screwdrivers, gin and tonics, and Long Island iced tea.
• Frozen drinks like pina coladas, margaritas, and daiquiris.
• Beers and even non-alcoholic beers may have as much as 17-18g of carbs per drink.
• Sweet wines like riesling, moscato, sherry, and port can each have as many as 20g of carbs per glass.

For more information about alcohol on keto, check out Low-Carb Alcohol Guide: What You Need to Know About Drinking on Keto

Keto Condiments, Spices, and Dressings

Sauces contain sugar and can be a bad idea on a keto diet. That’s why they’re not typically on the approved keto food list. You’re better off making your own sauces to control the calories, ingredients, sugars, and carbs.

Condiments and Sauces

There are also plenty of pre-made options that are safe to use if you don’t have time to whip up something homemade to drizzle on your meals. Just make sure to check the nutrition facts and ingredients for sugars, carbs, and unhealthy oils or preservatives:

If you don’t feel like scanning labels, you can try your hand at one of these homemade keto sauces:

1. Smoky BBQ Sauce
2. Perfect Keto Pizza Sauce
3. Cheesy Garlic Alfredo Sauce

Food	Serving Size	Calories	Protein	Fat	Total Carb	Fiber	Net Carb
Ancho chili pepper	1 pepper (17g)	48	2g	1.4g	9g	4g	5g
Anchovy paste	1 tablespoon (15g)	25	3g	1.5g	0g	0g	0g
Capers	1 tablespoon (8.6g)	2	0.2g	0.07g	0.42g	0.3g	0.1g
Chipotle en adobo	2 peppers (30g)	20	0g	1g	3g	1g	2g
Clam juice	1 cup (237mL)	78	15.8g	0g	0g	0g	0g
Coconut aminos	1 teaspoon (5mL)	5	0g	0g	1g	0g	1g
Coconut milk (canned and unsweetened)	1/2 cup (113g)	212	2.3g	24g	3g	0g	3g
Cocoa powder, unsweetened	1 tablespoon (5.4g)	12	1g	0;74g	3g	0g	3g
Enchilada sauce	1/4 cup (60g)	24	1g	0g	5g	1g	4g
Fish sauce	1 teaspoon (5mL)	3	0.66g	0g	0g	0g	0g
Horseradish sauce	1 teaspoon (5.6g)	28	0.6g	2.85g	0.56g	0.1g	0.4g
Jalapeno chili pepper	1/2 cup; sliced (75g)	30	1.4g	0.33g	6.6g	1.1g	5.5g
Miso paste	1 tablespoon(18g)	30	2g	1g	4g	1g	3g
Mustard (Dijon)	1 teaspoon (5g)	10	0g	0g	1g	0g	1g
Mustard (yellow)	1 teaspoon (5g)	3	0g	0g	0g	0g	0g
Pasilla chili pepper	1 pepper (7g)	24	0.86g	1.11g	3.58g	1.9g	1.68g
Pesto sauce	1 tablespoon (15g)	58	0.7g	5.8g	1.2g	0.2g	1g
Pickapeppa sauce	1 teaspoon (5mL)	5	0g	0g	1g	0g	1g
Pickle (dill or kosher)	1/2 pickle (32.5g)	4	0.11g	0.07g	0.73g	0.4g	0.3g
Pimento or roasted red pepper	1 oz. (28g)	6	0.3g	0.08g	1;41g	0.5g	0.9g
Salsa, green (no added sugar)	1 tablespoon (10g)	0	0g	0g	0.6g	0g	0.6
Salsa, red (no added sugar)	1 tablespoon (14g)	3	0g	0g	1g	0g	1g
Serrano chili pepper	1/2 cup (52.5g)	17	0.9	0.23g	3.5g	1.9g	1.6g
Soy sauce	1 tablespoon (18g)	11	1.9g	0g	1g	0.1g	0.9g
Sriracha	1 teaspoon (6.5g)	6	1.13g	0.06g	1.25g	0.1g	1.15g
Tabasco or other hot sauce	1 teaspoon (4.7g)	1	0.06g	0.04g	0.04g	0g	0.04g
Taco sauce	1 tablespoon (16g)	8	0g	0g	2g	0g	2g
Tahini (sesame paste)	2 tablespoons (30g)	178	5.2g	16g	6.5g	1.5g	5g
Vinegar, balsamic	1 tablespoon (16g)	14	0.08g	0g	2.7g	0g	2.7g
Vinegar, cider	1 tablespoon (15g)	3	0g	0g	0.14g	0g	0.14g
Vinegar, red wine	1 tablespoon (15g)	3	0.01g	0g	0.04g	0g	0.04g
Vinegar, sherry	1 tablespoon (15g)	5	0g	0g	2g	0g	2g
Vinegar, white wine	1 tablespoon (15g)	4	0.01g	0g	0.12g	0g	0.12g
Wasabi paste	1 teaspoon (5g)	10	0g	0g	2g	0g	2g
Worcestershire sauce	1 tablespoon (17g)	13	0g	0g	3.3g	0g	3.3g

Dressings

Salad dressings and sauces can also have extra sugar you wouldn’t expect. If you’re out at a restaurant, avoid balsamics, vinaigrettes, honey mustard, and French or Thousand Island dressings since they tend to have more sugar in them. Here’s a quick cheat sheet on which dressings are best whether you’re home or out to eat:

Food	Serving Size	Calories	Protein	Fat	Total Carb	Fiber	Net Carb
Blue cheese dressing	2 tablespoons (30g)	140	1g	14g	1g	0g	1g
Caesar salad dressing	2 tablespoons (30g)	140	1g	16g	1g	0g	0.5g
Italian dressing	2 tablespoons (30g)	71	0.12g	6.2g	3.6g	0g	3.6g
Lemon juice	2 tablespoons (30g)	7	0.11g	0.07g	2.1g	0.1g	2g
Lime juice	2 tablespoons (30g)	8	0.13g	0.02g	2.6g	0.1g	2.4g
Oil and vinegar	2 tablespoons (32g)	144	0g	16g	0.8g	0g	0.8g
Ranch dressing	2 tablespoons (30g)	129	0.4g	13.4g	1.7g	0g	1.7g

Herbs and Spices

Since many traditional seasonings and sauces aren’t keto-friendly, herbs and spices will become your new best friends in the kitchen.

Just make sure they don’t contain any sugars or high-carb fillers — some mixed spice blends do — and are purely the herb or spice itself before you take the spice jar home with you.

Some of the best herbs and spices to use include:

Condiments, Spices, and Dressings to Avoid

As mentioned earlier, these sauces are usually packed with sugar and should be avoided at the grocery store and anytime you eat out.

Be sure to ask your server to take them away altogether so you’re not tempted and lured in by the sweet taste:

• Ketchup
• BBQ sauce
• Honey mustard
• Any packaged item containing sugar

Keto Sweeteners

When it comes to sugar, moderation and reducing your portions are not enough to keep you safe.

Over time, sugar consumption can increase your chances of developing health issues like:

• Cardiovascular disease
• Fatty liver disease
• Type 2 diabetes
• Leaky gut syndrome

This means both refined and baking sugars — even organic ones — are off-limits. For those times when you do use sweeteners in a recipe, keep these best practices in mind:

1. Only use low-glycemic index sweeteners as they won’t affect your blood sugar levels or contribute to your carb intake.
2. Try to stay away from sweeteners that use the sugar alcohol maltitol or filler ingredients like dextrose or maltodextrin. This even applies to low- or no-calorie and low- or no-sugar sweeteners.

Two sugar alternatives that tick those boxes and are also low-carb include:

1. Stevia
2. Monk fruit

Here are some safe, low-glycemic sweetener options (nutrition facts may differ based on the brand you choose):

Food	Serving Size	Calories	Protein	Fat	Total Carb	Fiber	Net Carb
Stevia (liquid)	4 drops (0.13mL)	0	0g	0g	0g	0g	0g
Erythritol	1 teaspoon (4g)	0	0g	0g	4g	0g	1g
Monk fruit (Luo Han Guo)	1 teaspoon (0.5g)	0	0g	0g	1g	0g	1g
Xylitol	1 teaspoon (4g)	10	0g	0g	4g	0g	1g

Sweeteners to Avoid

Keep in mind, artificial sweeteners like Splenda, sucralose, and aspartame are also considered low calorie and low glycemic, but that doesn’t make them a good option.

Some people experience blood sugar spikes and cravings when consuming these fake sweeteners. Plus they may have negative effects on your gut microbiome and can possibly cause inflammation and even weight gain over time.

If you see these ingredients on the label, the food is probably not keto-approved and shouldn’t be on your keto food list:

• Any form of cane sugar
• Honey (use one of these four honey substitutes if you miss the taste or need the consistency in a recipe)
• Maple syrup
• High-fructose corn syrup
• Date syrup
• Agave syrup

For more information on acceptable keto sweeteners, check out The Top Four Sweeteners for a Low-Carb Keto Diet.

5 Beneficial Keto Supplements

Although the main focus of your ketogenic diet should be consuming whole foods that are as close to nature as possible, there are some other healthy options that will support your keto diet.

Here’s a guide to some of the common supplements and other products that may help you along your keto journey.

#1: Exogenous Ketones

The purpose of exogenous ketone supplements is to provide the body with extra ketones for energy. Ketone supplements can be a huge help when just starting out on keto or entering a fasted state.

Exogenous ketones help with energy levels and battle brain fog when you’re getting into ketosis. They can also provide you with an extra boost of energy pre- and post-workout — even if you’re already in ketosis.

Learn more about exogenous ketones here or try Perfect Keto Base.

#2: MCT Powders and Oils

MCT is short for medium-chain triglyceride. MCTs are a type of fat that are readily used for energy by your body and do not have to be shuttled around your digestive system before use. They are precursors to ketones and help your body burn fat instead of burning carbs.

Benefits of MCTs

• Weight Loss: MCTs are easily digested and have a thermogenic (energy-creating) effect, also known as boosting your metabolism.
• Energy: MCTs are a fast-acting source of energy. They break down into ketones which can then be used as fuel for your body.
• Digestion: MCTs support your gut microbiome by combating harmful bacteria, fungi, and viruses.
• Overall Health: MCTs contain antioxidant properties which reduce internal inflammation and improve overall performance of your heart, brain, and nervous system.

Learn more about MCTs and oil here or try the Perfect Keto MCT Oil Powder. 

While MCTs and MCT oil play a role in fat loss, this next supplement may improve the condition of your hair, skin, nails, joints, and more.

#3: Collagen Protein Supplements

Collagen is a type of protein — one of over 10,000 in your body. Collagen is the most abundant protein in your body, accounting for 25-35% of all protein. It can be considered the glue that holds your body together.

Collagen protein from grass-fed beef is made in the same way that bone broth is made — low and slow heating to preserve the nutrition. Getting enough collagen from your diet keeps many of your organs healthy, including your skin, nails, hair, heart, eyes, joints, and muscles.

Learn more about collagen here or try Perfect Keto Collagen. 

#4: Micronutrient Supplements

One of the toughest parts of sticking to the keto food list is that it cuts out lots of starchy fruits and vegetables that contain a variety of nutrients.

Perfect Keto Micro Greens can help you beat this issue by giving you the same types of nutrients you’d find in those foods without having to load up on starchy carbs and fruits to do so.

Here’s what you’ll find inside:

• Greens and Veggie Blend: 4.5 grams of raw and organic greens and vegetables from 12 different sources.
• Berry and Fruit Blend: 4.5 grams of raw and organic berries and fruits from 10 different sources.
• MCT Powder: 3.5 grams. We use fat from coconut oil so you absorb the vitamins, minerals, and nutrients in plants.
• Liver Support and Digestive Enzymes: These help you absorb all the nutrients in the product.

Learn more about micronutrients here or try Perfect Keto Micro Greens Powder. 

#5: Ketogenic Pre-workout Supplements

As discussed in this guide, it’s not just the carbs, calories, and sugar content you have to consider when choosing workout supplements, especially pre-workouts.

Many pre-workout powders contain cheap fillers, chemical binders, and artificial ingredients which have been linked to:

• Weakening of your immune system
• Impaired neuromuscular transmission
• Increased asthma attacks, allergic reactions, and migraines
• IBS and leaky gut syndrome symptoms
• Ovarian, lung, and endometrial cancers

Even if the pre-workout you’re considering is promoted as low-carb and sugar-free, you can’t trust it until you do your own research to see what’s really behind the claims.

Fortunately, you don’t have to go far with this low-carb pre-workout free of junk fillers and chemical ingredients.

Here’s a peek inside the Perfect Keto Perform Pre-Workout:

• 7.7g BHB ketones: Boosts ketones through its work with acetyl groups to create ATP, the energy currency of cells.
• 5g MCTs: Provides healthy fats and a source of ketones for an energy and cognitive boost.
• 2g Creatine: Increases your body’s ability to produce energy fast through cellular hydration.
• 2g BCAA (2:1:1): Branched chain amino acids composed of leucine, isoleucine and valine. Together, they promote muscle protein synthesis and cellular glucose uptake for muscle growth and better endurance.
• 1.5g Beta-Alanine: Promotes muscle endurance and more power output during training.
• 500mg L-citrulline: Helps reduce muscle soreness and promotes better endurance for your workouts.
• 50mg Caffeine: Derived from green tea, it promotes alertness without the blood pressure and heart rate elevation caused by caffeine.

Learn more about exercising on keto or try Keto Perform Pre-Workout.

Vegan Options

Many people question whether or not it’s possible to follow a ketogenic diet while being a vegan. Although difficult (and not recommended), it’s not impossible to become a keto vegan.

Vegan Keto Tips

If you plan to follow a vegan or vegetarian style of keto, be sure to keep these tips in mind:

1. The biggest issue many face when trying this style of keto is unknowingly eating too many carbs from vegetables and not enough dietary fat.
2. Avoid pastas, breads, chips, tortillas, rice, starch, white and sweet potatoes, fruit juices, sodas, and cereal.
3. Stick with spinach, kale, collard greens, asparagus, cucumber, Brussels sprouts, broccoli, cauliflower, bell peppers, and the other vegetables mentioned earlier in this guide.
4. Enjoy berries as your primary fruits, occasionally.
5. Good sources of protein include eggs, dairy, tempeh, natto, miso, nuts, and seeds (which are also great fat sources too).
6. Whether you’re vegan or vegetarian, these fats are ideal: olive oil, avocado oil, coconut oil, MCTs, macadamia oil, olives, avocado, cocoa butter, and organic dairy options.
7. Avoid pre-packaged vegan options as many are filled with fillers and soy, which, just like tofu, may not be right for some.

While tofu is an option, there are limitations to consider since it contains xenoestrogens and phytoestrogens which can actually trigger your body to stop making its own estrogen. For some, this means processed tofu is not something you want to consume a lot of.

To learn more about this controversial food and to see if it’s OK for you, check out this guide when you’re finished here. You can also find a complete list of vegan and vegetarian foods that are safe on a ketogenic diet below:

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Vegan Keto Options

Food	Serving Size	Calories	Protein	Fat	Total Carb	Fiber	Net Carb
Almond milk, unsweetened	1 cup (240 mL)	29	1g	3g	2g	1g	1g
Hemp milk, unsweetened	1 cup (236 mL)	50	2g	4g	1g	0g	1g
Natto	1/4 cup (44g)	92	8.5g	5g	5.5g	2.5g	3g
Shirataki noodles	4 oz. (113g)	20	1g	0.5g	2g	2g	0g
Soy milk, plain, unsweetened	1 cup (240 mL)	79	7g	4g	4g	1g	3g
Tempeh	1/2 cup (83g)	159	17g	9g	6g	0g	6g
Tofu, firm	4 oz. (113g)	70	8g	3g	3g	0g	3g
Tofu silken, soft	4 oz. (113g)	62	5.5g	3g	3.3g	0g	3.3g
Tofu bacon	2 strips (20g)	40	4g	2g	0.53g	0.3g	0.23g
Tofu Canadian bacon	3 slices (57g)	70	14g	0.5g	2.g	0.5g	1.5g
Tofu bulk sausage	2 oz. (57g)	60	7g	0g	7g	3g	4g
Tofu link sausage	2 links (64g)	130	9g	4g	15g	3g	12g
Vegan cheese (no casein)	1 slice (19g)	35	1g	2g	5g	0g	5g
Vegan cheese (no casein)	1 oz. (28g)	70	1g	7g	2g	1g	1g
Veggie burger	1 burger (70g)	124	11g	4.4g	10g	3.5g	6.5g
Veggie crumbles	3/4 cup (55g)	80	8g	1;5g	9g	1g	8g

Ketogenic Diet 101: A Complete Scientific Guide to Keto

If you search online for the term “keto diet,” you’ll find a lot of health claims associated with the ketogenic diet. But before you give this approach a try, it’s important to know what the science suggests about how it may affect your health. Namely, you’ll want to know about potential keto diet dangers.

Risk: You May Suffer Fatigue and Other Symptoms as a Result of the Keto Flu

One of the most common side effects of starting the ketogenic diet is “keto flu.” This term describes the often unpleasant, fatigue-inducing symptoms that occur as the body adjusts from a high-carbohydrate to a low-carbohydrate diet. During keto flu, the body’s stored glucose begins depleting, and the body starts adapting to producing and utilizing ketones as energy.

Symptoms of the keto flu include headache, fatigue, dizziness, sleep problems, heart palpitations, cramps, and diarrhea. These side effects usually diminish and resolve in about two weeks.

But to lessen the effects of any discomfort, simply consider slowly transitioning onto a ketogenic diet rather than rushing to change your eating habits. By gradually lowering your carbohydrate intake and gradually increasing your intake of dietary fat, you can transition with less negative impact and potentially prevent the keto flu altogether.

Risk: You May Experience Constipation if You Don’t Eat Enough Fruits and Veggies

The removal of many grains and fruits with such a large emphasis on fats can bring about its own set of gastrointestinal side effects. Keto constipation and diarrhea aren’t uncommon. “If not done properly — with most of your carbohydrates coming from fiber-rich vegetables — you may not be getting enough fiber, which can lead to constipation,” says Chris Mohr, RD, PhD, a sports dietitian based in Louisville, Kentucky, and the co-owner of MohrResults.com.

Risk: You Could Develop Dangerous Nutrient Deficiencies

Eliminating food groups can be problematic. “Ketogenic diets are often low in calcium, vitamin D, magnesium, and folic acid, which over time can lead to nutrient deficiencies if the diet is not planned carefully,” adds Marie Spano, RD, a sports performance nutritionist in Atlanta.

RELATED: What Is an Elimination or Exclusion Diet?

Risk: You May Harm Your Heart With the Diet’s Emphasis on Animal Fat and Protein

Reliance on a diet rich in animal fats and proteins may also have a negative impact on heart health, research shows.

“This diet is not for anyone who is at risk of developing cardiovascular disease or who has already been diagnosed with it,” Spano cautions.This means that if you have risk factors for heart disease — such as elevated cholesterol, high blood pressure (hypertension), or a strong family history of the disease — you should use caution when following this diet. The diet’s heavy reliance on fat, especially saturated fat, can raise cholesterol levels, further increasing your chances of developing heart disease in the future.

A 2019 position statement from the National Lipid Association Nutrition and Lifestyle Task Force noted that research has found low-carb and very low carb plans (which keto fits into) have mixed effects on blood cholesterol levels, with some studies finding that these diets raise cholesterol.

RELATED: Is the Paleo Diet Good for Heart Health?

Risk: You May Experience Dangerous Low Blood Sugar if You Have Diabetes

For any individual with diabetes, discussing dietary changes — especially those as dramatic as the ones the ketogenic diet requires — with your healthcare team is essential. Because carbohydrates are broken down into glucose in the blood, cutting carbohydrates from your diet could cause levels to crash rapidly depending on your current medication regimen. Such a change may require significant adjustments to medication and insulin to prevent dangerous side effects such as low blood sugar, called hypoglycemia.

Risk: You May Experience Weight Cycling and Negative Effects on Your Metabolism

Outside of physical health changes, one of the biggest concerns of the ketogenic diet may be in long-term adherence. “It’s a very difficult diet to stick to and maintain. Compliance is a challenge because it is so restrictive,” explains Dr. Mohr.

Following a strict diet for weight loss and then quickly reverting to old habits when the dietary changes are too restrictive can lead to what is known as weight cycling, or yo-yo dieting. Gaining and losing the same weight over and over is associated with poorer cardiovascular health, especially among premenopausal women, according to a study in Preventive Medicine Reports published in December 2019.

Benefit: You May See Improvements in Your Athletic Performance 

For athletes, research on the keto diet highlights potential improvements in athletic performance, especially when it comes to endurance activities. An article in the British Journal of Sports Medicine found that ketogenic-type diets allowed endurance athletes to rely mostly on stored fat for energy rather than having to refuel with simple carbohydrates during endurance training and competition, and saw improved recovery times.

That said, a review published in October 2020 in Sports concluded that while the keto diet may help athletes reduce their weight and body fat, there is no conclusive evidence that the method of eating improves or harms health and performance.

RELATED: 17 Scientifically Proven Ways to Speed Recovery

Benefit: You Could Lose Weight Fast — but Not Necessarily More Than You’d Lose on Other Diets

If you’re looking to lose weight, one benefit the ketogenic diet may offer is appetite suppression. A review of this form of eating suggests it may help decrease appetite, but how this actually happens needs to be studied further.

Very low calorie ketogenic diets may help people who are overweight or have obesity reduce their BMI, decrease the circumference of their waist, and lower levels of A1C, total cholesterol, triglycerides, and blood pressure, notes a review and meta-analysis published in March 2020 in Reviews in Endocrine and Metabolic Disorders.

But when it comes to weight loss — one of the biggest keto selling points for many individuals — the benefits of the ketogenic diet may not be much different from any other diet plan. “There is no magical weight loss benefit that can be achieved from this diet,” says Spano. “The ketogenic diet may help weight loss in the same way other diets help — by restricting food choices so you eat fewer calories.”

Mohr agrees. “Cutting so many carbohydrates is a big reduction in calories,” he says, adding that this effect will lead to a loss of water weight up front, “which is why people like the immediate response of weight loss that comes from this type of diet.” That said, the calorie reduction isn’t always the case, as it can be easy to consume more calories overall if you’re eating more calorie-dense foods (namely fat). One small study published in February 2021 in Nature Medicine found that people ate almost 700 fewer calories per day on a plant-based low-fat diet compared with a low-carb one consisting of mostly animal fats.

Benefit: You May See Better Blood Glucose Control if You Have Type 2 Diabetes

For individuals with diabetes, adapting a very low carbohydrate diet, such as the ketogenic diet, may offer some benefits when it comes to glucose management. For instance, a previous review found that dietary restriction of carbohydrates may reduce or eliminate the need for medication in individuals with type 2 diabetes.

Learn More About the Possible Benefits and Risks of the Keto Diet

Almost No Carb Food List for the Low Carb or Keto Diet

Almost Zero Carb Food List or Low Carb Food List

Have you ever wanted to have something delicious on the Keto diet, but don’t want to worry about carbs? There are hundreds of foods that don’t have carbs. Sometimes it comes down to what you’re in the mood for. Check out this zero carb food list.

Almost No Carb Vegetables

• Cucumbers
• Radishes
• Lettuce
• Spinach
• Bok Choy
• Celery
• Parsley
• Broccoli
• Cauliflower
• Cabbage
• Squash
• Zucchini

Almost No Carb Dairy

• Heavy Cream
• Whipping Cream
• Shredded Cheese
• Eggs (low carb count)
• Butter

Almost No Carb Oils

Almost No Carb Seasonings

• Salt
• Pepper
• Cinnamon
• Yellow Mustard
• Hot Sauce
• Premade Packets (*check nutritional value)

Keto Starter Guide

 

The Keto Starter Guide is an amazing resource as you get started on your keto/low carb journey. This guide has everything you need to get started in 9 simple video lessons and also includes workbooks with step by step instructions for beginners.

• What’s a macro and why do I count them?
• How do I find the best recipes?
• What is ketosis and how do I get my body there?
• What fruits are allowed on a ketogenic diet?
• Will I get “Keto Flu” and what do I do about it?

Get the Keto Starter Guide today!

Almost No Carb Drink Options

Almost No Carb Protein

• Beef
• Pork
• Lamb
• Tuna
• Swordfish
• Salmon
• Veal
• Fowl
• Trout
• Venison
• Bison
• Shrimp
• Mussels
• Clams
• Crab
• Catfish

Almost No Carb Alcohol

• Tequila
• Scotch
• Vodka
• Whiskey
• Rum

*Make sure you choose the unflavored versions

You can print this list here:  Almost Zero Carb Food List

 

If you are new to the Keto Diet, I suggest reading this:  Beginners Low Carb Tips for Success

Beginners Low Carb Tips for Success

 

Be sure to pin this Almost No Carb Food List for later!

More Low Carb/Keto Diet Tips

What to Eat and What to Avoid

Because keto is a macro based diet, technically no foods are excluded – it just depends on how much you eat – specifically carbs! However, some options can certainly make or break your success on a ketogenic diet meal plan. 

Even more so, getting the full benefits and achieving your health goals on keto goes beyond cutting carbs. Good nutrition and calorie control also matter. Thus, the best keto diet foods support your health and your ketogenic diet needs all at once. 

So whether you are starting a ketogenic diet or just looking for trusted keto friendly food options to add to your shopping list, here is your complete guide to the best and worst foods to eat on a keto diet and how to portion them for optimum results. 

Your Complete Keto Diet Food List Guides

The Best Keto Foods to Eat List

Top Foods and Drinks to Avoid List

Building Your Ultimate Keto Meal Plan

Printable Keto Food List (PDF)

While you’re here, download this free comprehensive keto food list pdf to get started. It’s the ultimate guide to hundreds of keto approved food options, complete with total net carbs for every food.   

What Can You Eat on a Keto Diet? 

Keto is a macro based low carb diet, meaning no food items are excluded as long as you hit your daily keto macronutrient goals. Of course certain food items can make this harder or easier. Additionally, the quality of these food choices can impact your overall health and ability to lose weight on this meal plan (1). 

The Keto Food Pyramid

Similar to phase one of the Atkins diet, the ketogenic diet is a high fat and very low carb eating plan – with total carbs commonly restricted to less than 20 grams of carbs a day (2). 

Unlike traditional American diets where the bulk of calories typically come from carb based foods like grains, potatoes, beans, and legumes, a keto food pyramid flips this on its head so the majority of your calories come from high fat food choices with little to no carb containing foods at the top. 

The goal of a ketogenic diet is to restrict carbs to such a low level that your body is forced to use more fats as a source of fuel, through a metabolic state called ketosis. 

However, cutting carbs and increasing fat intake is only part of the equation. Switching up your food choices alone won’t result in weight loss – eating a calorie controlled diet is still crucial to your success (3).

How to Portion Keto Foods for Success 

Learning exactly how much protein, carbs, and fat you need on a ketogenic diet is the first step to building your perfect menu. Knowing your exact macro needs will not only help you achieve ketosis, but can also help you control your energy intake to support your fitness goals. 

Use an online keto macro calculator to quickly estimate your nutrition needs. Once you know your macro goals, all you need to do is choose the best keto friendly foods to eat every day that fit these macros. 

Once you understand exactly how much protein, fat, and carbs you should eat, the next step is learning what serving size of each food is appropriate for you. This can take a bit of practice, but tracking your daily food consumption is a great way to learn. 

Tracking your daily food intake on keto is key to hitting your daily nutrition goals and getting the most out of your meals. 

The Importance of High Fiber Foods When Cutting Carbs

As you learn to count carbs and balance your ketogenic diet macros, understanding the role of net carbs can make your life so much easier. 

There are many types of carbohydrates in food and not all of them impact your blood sugar the same way. Fiber, in particular, is a type of carb that is not easily digested or absorbed and tends to have little, to no effect on blood glucose. Thus, many will subtract fiber content from their total carbs consumed to get what’s called a “net carb count”. 

Fiber extracts are also commonly used to create no carb breads and other keto diet substitutes you can find in the market. 

This allows you to more easily stay below your carb threshold and can provide various health benefits. not only is fiber associated with better heart health and digestion, but it also tends to be packaged in many naturally nutritious foods. 

How to Shop for Keto Approved Foods

The easiest way to tell if something fits into your ketogenic diet is by checking the nutrition label. For packaged foods, check the nutrition facts for the serving size, calories, macros, and keep an eye out for key nutrients – is this product a good source of any essential vitamins and minerals? Is it high in sodium?

Remember to look for net carb counts not just total carbs!

Check the ingredient label too! This will tell you exactly what’s in the food and where your calories are coming from. 

You can also opt for more nutrient dense, whole foods that help you control your sugar intake, support good health and get you results faster on a keto diet. Nutrient dense foods are foods low in calories that are also a good source or excellent source of essential nutrients like protein, fiber, vitamins, and minerals. 

While many fresh food options don’t have a nutrition label, you can use a nutrition tracking app that has a searchable database to make sure you are getting healthy options that are low in carbs and a good source of nutrition. 

The Trifecta app allows you to search over 6 million fresh and packaged foods to get accurate nutritional information in seconds! 

The Best Keto Foods to Eat

The best ketogenic diet foods to eat are low in carbs and high in nutrition – helping you stick to your keto carb goals and supporting good health overall. 

Here is your keto approved food list for some of the top low carb whole foods to add to your grocery list. 

Healthy Keto Fats List

Fat comes from both animal and plant based sources, and can be found in a whole food or as an extraction, such as oil and butter. 

Animal fat is a source of saturated fat that is less desirable due to its association with increased blood cholesterol. 

Thus the best keto fats are unsaturated fats that provide benefits to heart health, brain health, and improved mood. Plant based foods, along with some high fat fish, seafood, and whole eggs tend to be the best source of healthy fats to eat.  

However, plants are also commonly a source of carbohydrates, so it can be a challenge to find choices high in healthy fat while also low in carb count. This is where net carb counts come into play.

Many quality fats, like nuts, seeds, and avocado, may seem high carb at first glance but once you subtract fiber, their total net carbs is well within reason. 

Here’s your list for the best plant based sources of fat for keto: 

• Nuts 
• Seeds
• Nut butters
• Tahini
• Avocado
• Olives
• Cacao and unsweetened dark chocolate
• Coconut oil
• Olive oil
• Plant-based oils

Low Sugar Fruits List

While fruit is typically referred to as a high carb food, it is entirely possible to enjoy some types of fruit without going over your daily carb limit. Especially when you are counting net carbs. The trick is to use portion control and include small amounts of low sugar options. 

Fruit is a great source of vitamin C, potassium, and fiber!

Fruit can vary on the scale of less sweet to more sweet, depending on its sugar content. Typically the lowest sugar fruits tend to be melons, berries, and some tropical fruits. 

Here’s your list of low carb fruits to try: 

• Unsweetened Açaí Puree
• Starfruit
• Shredded Coconut
• Lemon
• Lime
• Blackberries
• Plums
• Raspberries
• Strawberries
• Melon

Low Carb Vegetables List

Vegetables are some of the most nutritious foods on the planet, and should make up a large portion of your keto meals. 

Because of their low calorie count, vegetables also tend to be an easy way to eat a larger portion of food without going over your calorie or carb limits! Additionally, their high fiber and nutrient content provide numerous health and nutrition benefits. 

However, like many plant based options, certain veggies can contain high amounts of carbohydrates. The key is to choose more non-starchy vegetables that are low in calories and high in water content and nutrition. Luckily, this is almost all vegetables.

Here is your list of the most popular low carb veggies for keto: 

• Leafy greens
• Radishes
• Cauliflower
• Broccoli
• Tomato
• Eggplant
• Zucchini
• Cucumber
• Peppers
• Green beans
• Celery
• Bok choy
• Jicama
• Mushrooms
• Artichokes
• Cabbage
• Beets
• Onions
• Carrots
• All fresh herbs

Keto Proteins List

Although some argue that eating too much protein on keto can inhibit ketosis, there is no evidence to support this claim. In fact, evidence suggest that high protein diets likely support weight loss by decreasing hunger and protecting lean muscle mass. 

Fatty fish and seafood tend to be some of the top protein options for a ketogenic lifestyle because they provide a source of healthy omega-3 fat and quality protein. 

Plant proteins can often be high in carbohydrates, so animal proteins tend to be a better option for keto dieters. However, high fat animal products can also provide a lot of saturated fat which is thought to negatively impact heart disease risk (4). 

Opting for more naturally lean meats like grass fed red meat, free-range poultry, and low fat dairy products can still help you get your protein fill with less saturated fat intake.  

The best keto proteins include: 

• Cage-free eggs
• Fatty fish like salmon, mackerel and herring
• White fish
• Grass-fed bison, beef, goat, and lamb
• Lean pork
• Free-range chicken
• Turkey
• Quail, ostrich, and other poultry 
• Shellfish
• Low fat cottage cheese, cheese, and unsweetened yogurt

Other Keto Approved Ingredients 

Cooking most of your meals at home is one of the easiest ways to control your ingredients and portion sizes, ensuring you are sticking to your ketogenic diet goals. But you’ll want to understand which sauces, seasonings, and added ingredients fit your keto lifestyle. 

There is a growing abundance of keto approved sauces, sweeteners, mixes, and low carb substitutes available to make preparing your own carb conscious meals easier than ever. 

Here are some of the most popular keto ingredients to look for that can help curb cravings and won’t mess with your overall nutrition. 

Keto Sweeteners List

Intense sugar cravings can be a common side effect for new keto eaters, so finding sugar substitutes that satisfy your sweet tooth without impacting blood sugar levels can help. 

Keto friendly sweeteners like sugar alcohols and artificial sweeteners are great options for this. Specific sugar-free sweeteners to look for include: 

• Erythritol 
• Monk Fruit
• Stevia
• Splenda
• Other artificial sweeteners

Keto Condiments and Sauce List

When it comes to sauces and condiments, you’ll want to make sure you account for any added calories or fat.

While many high fat sauces, like ranch dressing and mayonnaise, are keto approved, they can also pack a lot of calories in a small serving, making losing weight a bit more challenging if you aren’t paying attention to what you’re eating. 

On the other hand, adding some healthy fat to a lean meal can support your ketogenic diet by helping to keep you satisfied and potentially assist with getting into and staying in ketosis. 

It’s a balancing act and depends on what works best for your health goals. Use sauces and condiments for added flavor, just be sure to double check the nutrition label and track what you’re consuming. 

• Mayonnaise
• Mustard
• Ketchup (no sugar added)
• Coconut aminos
• Soy sauce
• Guacamole
• Tapenade
• Hot Sauce
• Sriracha
• Alfredo sauce
• Pesto
• Sugar free salad dressings
• Tzatziki
• Ranch dressing
• Blue cheese dressing
• Hollandaise
• Other high fat low carb sauces

You can also easily make your own high fat, home made keto sauces using simple ingredients like oils, nuts, herbs, and vinegars. 

What About Keto Beverages?

Most commercial beverages are loaded with added sugar or made from juice blends that are naturally higher in carbs. When looking at drinks that fit into a keto plan, it’s always best to check the nutrition facts label. 

But that doesn’t mean you have to just settle for plain old water all the time. There are many sugar free and artificially sweetened beverage options available to help keep you hydrated and on track. 

Here are some go-to options to reach for: 

Keto Drinks List

• Water
• Sparkling water/club soda
• Tea (unsweetened)
• Coffee (unsweetened)
• Unsweetened plant based milks
• Flavored water with no added sugar
• Wheat grass or other green vegetable juices made without fruit
• Sugar free sports drinks
• Diet soda
• Diet energy drinks

Top Food and Drinks to Avoid on Keto

Since a keto meal plan is all about hitting your macros, just about any food is allowed on this eating plan. However, certain high sugar foods can make sticking to your nutrition goals a real challenge.  

Additionally, cutting back on heavily processed foods, saturated fats, trans fats, and empty calories can support your overall health, wellbeing and how successful you are. 

Here are the top foods to steer clear of to support your macro and health goals.

High Carb Food List

Many carb sources will easily put you over your daily limit in a single serving or less. You’ll want to cut back or avoid the following foods/types of foods altogether. 

• All grains, pastas, and breads
• Beans, lentils, and other legumes
• Corn
• Potatoes
• Most fresh and dried fruits
• Juice and soda
• Milk
• Desserts
• Pastries
• Pizza
• Breaded meats and other breaded fried foods
• Maple syrup, honey, agave, and table sugar

Processed Keto Food Items List

Eating a 100% whole food diet takes some serious dedication and isn’t necessarily feasible or realistic for most people – at some point you are going to consume packaged or prepared foods. 

There are a lot of high fat and high calorie foods marketed as keto approved, but not all of these options are good for your overall health. Many keto packaged foods can contain significantly more calories than their higher carb counterpart and very little nutritional value, which can put you at a disadvantage. 

In other words, just because that ice cream is keto, doesn’t mean it’s going to help you lose weight. Especially if its twice the calories of traditional ice cream! 

While you don’t have to avoid these processed keto food altogether, they should not make up the bulk of your food intake. And you should always pay attention to the ingredients and nutrition they bring to the table. 

Common processed keto food options include:  

• Ultra processed packaged foods
• Keto desserts
• Keto fast food 
• Processed meat
• Processed cheese

What About Alcohol? 

Yes, you can enjoy alcohol in moderation while following a ketogenic diet. However, the amount you consume and the types of drinks you choose can make a difference when it comes to your health and weight loss goals.

It is not typically recommended to consume high amounts of alcohol when looking to cut calories and lose weight, so alcohol would fall under the “food and drinks to avoid” list, even though some of it is technically ketogenic diet approved. 

Keto Alcohol List

Here are some of the most popular low carb alcoholic options that wont mess with your carb counts: 

• Vodka
• Gin
• Rum
• Tequila
• Brandy
• Scotch
• Bourbon
• Light beers
• Champagne
• Some dry wine
• Alcoholic seltzers

What Happens if I Eat High Carb or Non-Keto Foods?

Because losing weight on a ketogenic diet still requires calorie control, straying from your keto diet food list on the occasion is not going to destroy your progress, as long as you keep you your overall nutrition goals in mind.

Where your keto macros (specifically how many grams of carbs you eat each day) really start to matter is your ability to get into and stay in ketosis. The amount of carbs you eat directly impacts your ability to use ketones as a source of fuel. When you go over you carbs, you can cause your body to use these carbs as your source of energy – putting a pause on your fat burning mode. 

Of course, once you resume your low carb keto diet plan, you can get back into ketosis pretty easily. And remember, while ketosis is thought to have some possible health benefits, it is not essential for better health or weight loss. 

Because of this, it is possible to follow a modified or less restrictive keto diet and still see incredible results. Many will use these food lists as a guide or jumping off place and still see success with keto. 

Bottom Line

If you eat a high carb meal or go over your carbs from time to time, don’t sweat it. But if you find it hard to stick to a keto approved food list consistently, you might want to re-consider whether or not low carb dieting is right for you. 

Tips for a Healthy Keto Meal Plan

Sticking to a trusted keto diet food list is only one factor to consider. Keto is actually a fairly challenging dietary approach to master. But with a little bit of nutrition knowledge and the right tools, you can achieve a nutritious, balanced keto diet that helps you feel good and get results. 

One of the hardest parts of keto is keeping calories controlled while following a high fat diet. Fat provides twice as many calories per gram as protein or carbs, so your portion sizes may actually be smaller on a keto eating plan. 

In addition, it can be hard to get enough of certain nutrients commonly found in higher carb options – like vitamin D from milk and B vitamins from grains (5).

Here are a few tips you can use to make starting keto even easier:

• Choose more nutrient dense foods and balance higher fat options with large portions of non-starchy vegetables. This is a great way to ensure you get more nutrition and stay on track without going hungry. 
• Learn how to plan and prep your own food for the week. Meal prepping can be a huge time saver and helps ensure you are always hitting your keto macros – since you control the menu and the portions. 
• Track your calories and your nutrition intake. If you are noticing a lack of certain nutrients, consider working with a dietitian for recommendations or take a multivitamin supplement each day.
• Hit the easy button and order keto meal delivery. Trifecta’s keto meal plan does all the hard work for you, with nutritious, macro balanced keto meals delivered right to your house. 

Keto Recipes to Make

To help you stick to your keto meal plan and get the nutrition your body needs, here are some easy low carb keto recipes to make:

Keto Diet Breakfast Recipes

Finding healthy low carb breakfast choices can feel a bit tricky. You have to think beyond your typical eggs and bacon and make sure you are incorporating more nutrition in the morning. 

This low carb, high protein shake is loaded with flavor and healthy fats, making it a great staple to add.

Or try this low sugar yogurt parfait. 

More low carb breakfast recipes to make this week. 

Keto Diet Lunch and Dinner Recipes

When it comes to lunch and dinner, aim for plenty of quality protein foods and non-starchy veggies to keep you feeling satisfied, and then add healthy fats to support ketosis and provide massive flavor. 

Curb cravings and hit your macro goals with this delicious low carb chicken parm recipe.

Make your standard lettuce wraps more exciting and high protein with these chicken guacatillo wraps. 

Indulge without the carbs when you make this decadent cauliflower mac and cheese recipe. 

Get plenty of good fat and quality protein with these tasty salmon cakes, served with a zesty chimichurri sauce. 

Keto Diet Snacks

You can keep your snacks simple with staple choices like plain almonds, string cheese, or jerky, or take things up a notch with these protein packed matcha fat bombs.

Get Low Carb Meal Plans Delivered to Your Door

Want to make sure you stick to your low carb diet goals? Get ready to eat low carb meal plans like keto or paleo delivered right to your door. Enjoy keto meals with less than 10 grams of total net carbs per dish, or high protein paleo meals made with healthy whole foods. 

The Keto Diet Food List (plus the Best & Worst Foods To Eat)

This guide will walk you through the keto diet food list – including the best and worst foods to eat while on the keto diet.

The keto diet is all about enjoying high fat, moderate protein, and low carb foods which promotes weight loss and other benefits to health.

However, it’s no secret that changing your dietary lifestyle takes time and planning. Knowing the best foods to eat on the keto diet will ensure you are prepared, allowing for a smoother transition and faster results.

Therefore if you are wondering how to get started, let’s look at the best foods to eat on the keto diet.

The Complete Keto Diet Food List

In summary on the keto diet you should be tailoring your meal plans around the following foods:

• Healthy fats
• Protein
• Non-starchy veggies
• Some fruits
• Most full-fat dairy

Healthy Fats

There is a stigma attached to fats which makes most people avoid them, but you don’t need to be afraid on the keto diet. Healthy fats are your top priority and form the highest percentage of your daily intake.

Why?

One simple reason, the keto diet works better with a greater fat content which means you are more likely to stay in or hit ketosis. And don’t forget, fat is also satiating which means you will feel fuller for longer. Let’s take a look at the best foods to help you obtain your daily fat quotas:

Natural Fats and Oils

By adding these natural fats and oils into your cooking, you will boost your fats and ensure ketosis kicks in and stays constant.

• Butter
• Ghee
• Nut and seed oils (sesame, flaxseed, almond, peanut etc)
• Olive oil
• Avocado oil
• Animal fats (goose, duck, lard, etc)
• Cocoa butter
• Coconut oil
• MCT oil

Nuts and Seeds

Nuts and seeds are great for a healthy keto friendly snack; however, the carb values do vary so keep portion control in mind. Here are the best nuts and seeds for the keto diet:

• Pecans
• Brazils
• Macadamia
• Walnuts
• Sunflower seeds

Fatty Fish

Fatty fish are a good source of healthy omega fatty acids without the added worry of carbs. Add these to your keto grocery list:

Fruit

You might be surprised to see fruit fall into the fat category, yet avocados are full of healthy fats and low in carbs. This makes it one of the best foods to eat on the keto diet.

Protein

Foods from animal sources are great for the keto diet because protein is mostly zero carbs. Here’s a run through of the best foods to eat on the keto diet:

• Meat – Beef, lamb, veal, venison, lamb, pork
• Poultry – chicken, turkey, duck, goose
• Offal – liver, kidney, heart, kidney, tripe, tongue
• Fish – salmon, trout, anchovies, tuna, mackerel
• Seafood – lobster, crab, clams, squid, shrimp
• Eggs – free range are best

Instead of opting for your lean cuts of meat, go for more fatty options to enhance your fat intake. And another good tip – it’s best to choose grass-fed varieties whenever possible because they have a higher level of healthy fats than grain-fed animals. ¹

Also, don’t get carried away with protein on the keto diet, it should be eaten in moderation.

Non-Starchy Veggies

Vegetables can vary in carb count. However, the easiest way to define between the best and the worst is to stick with vegetables that grow above ground.

Another good indicator is most of the best keto veggies aren’t as colourful; in fact, the majority are green in nature. Therefore think green and above ground.

Here are some of the best veggies to look out for:

• Watercress (0.8 grams carbs) ²
• Celery (1.8 grams) ³
• Spinach (1.4 grams) ⁴
• Asparagus (1.9 grams) ⁵
• Lettuce (1.5 grams) ⁶

Others which are still considered low carb are:

• Cucumber
• Broccoli
• Cauliflower
• Cabbage
• Green pepper
• Eggplant
• Kale
• Brussels sprouts
• Green beans

Note: all the data is based upon net carbs per 100 gram servings.

Full-Fat Dairy

With dairy, it’s full fat all the way. Here are some of the best dairy foods that complement the keto diet:

• Full fat yogurt (natural/greek)
• Cottage cheese
• Cream
• Sour cream
• Hard cheeses

Herbs and Spices

When preparing keto meals, herbs and spices will form the backbone of your flavors. Be cautious of blended mixes; instead, opt for their natural state.

• Salt
• Pepper
• Parsley
• Coriander
• Dill
• Basil
• Oregano
• Mint
• Cayenne
• Cinnamon
• Nutmeg
• Cloves

Drinks

To reduce risk from side effects on the keto diet, it’s essential to keep hydrated. Stick to beverages like:

• Water
• Unsweetened Black tea and coffee
• Herbal tea
• Broth (vegetable or bone)

Foods to Limit on the Keto Diet

The principle “everything is alright in moderation” applies to some foods on the keto diet. You can eat them, but not every day.

Milk

Full fat milk is allowed but in very small quantities. The carb count is quite high because it contains lactose – which is a naturally occurring sugar.

Fruit

Some fruits can be eaten on the keto diet, although only on an occasional basis. If you do fancy some fruit these are the ones you can treat yourself to every once in a while:

• Strawberries
• Raspberries
• Cherries
• Blueberries
• Cranberries

The Worst Foods to Eat on the Keto Diet

Just so that you have a complete picture of the keto diet, here’s a bit of information about the worst foods so you know what to avoid.

Sugar

Any kind of sugar is a “no-no” on the keto diet which means both added and hidden sugars like:

• Refined sugar
• Brown sugar
• Fructose
• Glucose
• Sucralose
• Agave nectar
• Honey
• Maple syrup

Grains

Grains are laden with carbohydrates. As you know now, when you’re on keto, this isn’t what you want. This means any food that derives from any grain (i.e. wheat, barley, corn etc) is not on the keto role call of best foods. To give you an idea, here are some of the foods not allowed:

• Pasta
• Bread (wholemeal, brown, white etc)
• Rice (wild, brown, pilaf etc)
• Quinoa
• Cereal
• Oats
• Couscous
• Baking flour

Legumes, Beans, Lentils

Legumes, beans, and any kind of lentil are all starch-filled nutrients. Granted they are very nutritious, but the high carb count won’t help you reach ketosis. Don’t eat these legumes on the keto diet:

• Chickpeas/garbanzo beans
• Lentils (red, yellow etc)
• Kidney beans
• Fava beans
• Pinto beans
• Split peas

Starchy Vegetables

We’ve already explored the keto friendly veggies, now we look at the enemies of keto. Any vegetable that is grown under the soil has too many carbs to warrant a place on the best foods. Here is a list of the worst starchy vegetables:

• Potato
• Yams
• Sweet potato
• Parsnip
• Swede
• Carrots
• Celeriac

Most Fruits

It’s no secret fruit contains many vitamins and minerals essential to health. However, for the keto diet, all the natural sugars prove too high. Kiss goodbye to any kind of fresh, tinned, or dried fruit other than the ones already mentioned.

Processed Foods

Processed foods are not only high in carbs, but also full of bad fats, high in added sugars and to put it bluntly they just aren’t healthy. It’s best to think twice about buying any of the following pre-made foods.

• Candy
• Chips
• Fast food
• Ice cream
• Cakes/muffins
• Processed meats
• Crackers/pretzels

Unhealthy Fats and Oils

The keto diet only has room for quality healthy fats, therefore any of the following should be dodged:

Top Five Best Foods to Eat on the Keto Diet

Do you want to know which foods need to be top of your shopping list? Here’s a roundup of the top five best foods to eat on the keto diet and my reasons why:

Coconut oil

Coconut oil is 100 percent pure healthy fats and zero carbs which makes it a healthy tool for keto diet. ⁷

What’s particularly significant about coconut oil is that it has its own arsenal to help combat weight loss.

Coconut oil contains medium-chain triglycerides (MCT’s). These fatty cells are effective for increasing energy and also generating faster satiety.  ^{8 9}

Avocados

One of the only fruits which gets the green light on the keto diet is avocado. This fruit has the ideal keto diet profile, with extra nutritional benefits.

It provides an impressive 14.7 grams of good fats with net carbs of only 1.8 grams and 2 grams of protein per 100 gram serving. This nutrient dense fruit is also packed full of essential vitamins, minerals and the omega’s your body needs. ¹⁰

Salmon

The nutritional stats of salmon are of superfood standard. A 100 gram serving has 6.3 grams of friendly fats, 19.8 grams of protein and it’s totally carb free too. ¹¹

Salmon is loaded with the vitamin-B complex and a great source of selenium. Not only that, research suggests salmon can help lower insulin levels and also improve resistance.  ¹²

Eggs

Eggs are packed full of keto friendly macronutrients. Each 100 gram serving contains 10 grams of fat, 12.6 grams protein and only 1.1 gram of carbs. They are also a great source of calcium and many other essential vitamins and minerals.  ¹³

Eggs can double as either a handy low carb snack or the basis of a nutritious meal. This is why they make a great all-rounder for the keto diet.

Spinach

Spinach has a “super-green” status and it’s also a best choice for the keto diet.

It’s very low carb containing only 1.4 grams of carbs per 100 grams and 2.9 grams of protein. Spinach is also primed with many vital minerals like iron, calcium and potassium, making it a smart choice for your plate. ¹⁴

Final Word

So there you have it, the best foods to eat on the keto diet. I hope you find this a useful tool for your weight loss journey.

Sources

1. https://www.ncbi.nlm.nih.gov/pubmed/16500874
2. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2718/2
3. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2396/2
4. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2
5. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2311/2
6. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2477/2
7. http://nutritiondata.self.com/facts/fats-and-oils/508/2
8. http://nutritiondata.self.com/facts/fats-and-oils/508/2
9. https://www.ncbi.nlm.nih.gov/pubmed/11880549
10. http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2
11. http://nutritiondata.self.com/facts/finfish-and-shellfish- products/4102/2
12. https://www.ncbi.nlm.nih.gov/pubmed/18491071
13. http://nutritiondata.self.com/facts/dairy-and-egg-products/117/2
14. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2

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90,000 What is the keto diet: facts and examples

How the ketogenic diet works

The keto diet is a special type of nutrition in which the cells of the body receive energy not from the sugar supplied with food, but from ketone bodies, which are formed from the fat accumulated in the body. With a keto diet, the amount of carbohydrates must be reduced to a minimum – up to 20-50 g per day. The amount of proteins consumed should be at least 75 g, and fats – 165 g. The total energy value of products per day is standard 2000 kcal.

Usually, in the absence of a diet, the body is “lazy”: cells receive energy from sugar, which is a source of fast carbohydrates. With a ketogenic diet, in the absence of sugar circulating in the blood, the body begins to use “hidden reserves”: to break down stored fat into molecules called ketone bodies. This process is called ketosis.

The transition from using glucose to breaking down stored fat usually occurs within two to four days. It should be borne in mind that ketosis is different for all people, so it may take a little longer and even less carbohydrates to start the process.Ketosis continues until the person returns to eating high amounts of carbohydrates.

What foods can you eat with the keto diet?

A fundamental feature of the ketogenic diet is the high content of proteins and fats in the diet. For a balanced diet, it is recommended to consume the following foods:

• meat,
• eggs,
• quality meat products,
• cheeses,
• fish,
• nuts,
• vegetable oils,
• seeds,
• vegetables.

Since the main “loss” in a ketogenic diet is sources of fast carbohydrates, for the average inhabitant of a metropolis, composing a balanced diet is a difficult task. According to Rosstat data for 2018, the daily diet of the average Russian consists of 70 g of protein, 108 g of fat and 335 g of carbohydrates. That is, the list of foods consumed on a ketogenic diet must radically change.

Special attention should be paid to the consumption of fresh vegetables.According to Rosstat, in percentage terms, the share of vegetables and melons in the diet of a Russian is only 2.7%. And this is taking into account dried foods.

It should also be remembered that the ketogenic diet was originally developed and popularized by American nutritionists as a therapeutic one. Therefore, before switching to a keto diet, you should consult with your doctor. People with disorders of the digestive system and kidneys should be the most careful.

A simple menu for a week with a keto diet

So that you have an idea of ​​what foods to eat and what dishes to cook, we suggest that you familiarize yourself with the menu compiled by American nutritionists.

Monday:

• Breakfast: Vegetable gluten-free muffins with tomatoes;
• lunch: chicken salad with olive oil, feta cheese, olives, side dish;
• Dinner: salmon with asparagus cooked in butter.

Tuesday:

• breakfast: egg, tomatoes, basil and omelet with spinach;
• lunch: almond milk, peanut butter, spinach, stevia milkshake (keto smoothie) with strawberry chunks;
• Dinner: Cheese Salsa Tacos.

Wednesday:

• Breakfast: Pudding with nut milk and chia seeds, sprinkled with coconut and blackberries;
• lunch: shrimp and avocado salad;
• Dinner: pork chops with parmesan, broccoli and salad.

Thursday:

• breakfast: omelet with avocado, salsa, pepper, onion and spices;
• lunch: a handful of nuts and celery sticks with guacamole and salsa;
• Dinner: Chicken stuffed with pesto sauce and cream cheese, grilled zucchini garnish.

Friday:

• Breakfast: Sugar-free yoghurt, whole milk yoghurt with peanut butter, cocoa and berries;
• Lunch: Tacos with salad and ground beef with chopped bell peppers;
• Dinner: Loaded cauliflower and mixed vegetables.

Saturday:

• breakfast: syrniki with blueberries and grilled mushroom garnish;
• lunch: salad “noodles” from zucchini and beets;
• Dinner: white fish cooked in coconut oil with cabbage and toasted pine nuts.

Sunday:

• breakfast: scrambled eggs with mushrooms;
• lunch: chicken with sesame seeds and broccoli;
• Dinner: Spaghetti Squash Bolognese.

Try to balance your meat and vegetable intake as these are important sources of various nutrients for a healthy body.

Foods that should not be eaten on a keto diet

As we said, the body quickly gets used to consuming energy from glucose if it is returned to the diet.Thus, it is necessary to completely exclude or restrict to a minimum such products:

• sweets: carbonated drinks, fruit juices, pastries, sweets, etc .;

90,018 grains and starches: wheat-based products, rice, pasta, cereals, etc .;

• fruits: all fruits other than small portions of berries such as strawberries;
• beans or legumes: peas, beans, lentils, chickpeas, etc .;
• Roots and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.;
• Low-fat or dietetic foods: low-fat mayonnaise, salad dressings and condiments;
• Certain condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc .;
• unhealthy fats: hydrogenated vegetable oils, mayonnaise, etc .;
• alcohol, incl. wine;
• Sugar-free diet foods: sweets, syrups, puddings, sweeteners, desserts, etc.

Benefits of the ketogenic diet

There is ample evidence that the ketogenic diet has a positive effect on the health of the body.The most obvious result of a low-carb diet is weight loss. Moreover, the results of foreign studies show that people who adhere to a low-carb diet lose weight more effectively than those who follow a low-fat diet.

Other benefits of the keto diet:

• Acne Reduction – The appearance of acne on the skin of the face is caused by the development of certain bacteria in the body. And it affects the number of bacteria, incl. fluctuations in blood sugar.Following a keto diet can help reduce acne.
• Cardiovascular Health – Eating lots of healthy fats is important when you are on a keto diet. As a result, the body decreases the amount of “bad” cholesterol (low density lipoproteins) and increases the amount of high density lipoproteins (“good” cholesterol), which in turn reduces the risk of cardiovascular disease.
• Reducing blood sugar and insulin levels – For this reason, a low-carb diet can improve the health of people with diabetes.

Research on how the keto diet affects the body is ongoing. There are suggestions that a low-carb diet improves brain function and has a positive effect on hormones.

Any drastic dietary change should be approached with careful consideration of the possibilities and consequences. In Russia, where people consume high amounts of carbohydrates and low amounts of fat, it is especially difficult to form a low-carb menu. It should be remembered, however, that numerous studies conducted overseas show the positive results of the keto diet.

What can you eat on the keto diet? I List of products

If you are following the latest diet trends, you may be interested in the keto diet. Understanding all the details of this diet can be challenging at first. What can you eat and what is prohibited? Don’t worry, we are ready to explain everything to you. When following a ketogenic diet, you need to choose healthy foods from each group that contain the fewest carbohydrates and ideally contain healthy fats.Here are some foods to eat that will keep you in ketosis.

Seafood

Seafood and shellfish are healthy foods that are high in protein and low in carbohydrates. They are recommended for almost all diets, including ketogenic ones. Tuna and salmon contain heart-healthy omega-3 fatty acids. Inexpensive and shelf-stable foods include canned sardines and anchovies in oil. Large amounts of fatty acids are found in shellfish and mussels.Consuming seafood at least twice a week is a good recommendation for any diet.

Seafood (100g)	Fats	Proteins	Carbohydrates
Salmon	8 g	22 g	0 g
Sardines	18 g	22 g	0 g
Canned tuna	31 g	5 g	0 g
Canned Anchovies	16 g	35 g	0 g
Molluscs	20 g	2 g	4 g

Low carbohydrate vegetables

Vegetables are high in fiber and generally low in carbohydrates, making them the healthiest food group in the ketogenic diet.For vegetables with the lowest carbohydrate content, choose cruciferous vegetables (broccoli, cabbage, cauliflower and Brussels sprouts) and vegetables that are high in water (celery, tomatoes, bell peppers). Onions and garlic are great low-carb vegetables that can give your meals a fresh flavor.

Vegetables (100 g)	Fats	Proteins	Carbohydrates
Broccoli	0 g	3 g	7 g
Cabbage	0 g	1 g	6 g
Cauliflower	1 g	3 g	4 g
Brussels sprouts	1 g	3 g	4 g
Bell pepper	0 g	1 g	9 g

Dairy products with a high fat content

Due to the content of lactose (milk sugar), natural milk is rich in carbohydrates.To get calcium from your diet on a keto diet, pay attention to the following foods:

• Cheese . Hard varieties like cheddar tend to be lower in carbohydrates than goat cheese or feta.
• Whipped cream . This is a good option if you want to add some dairy to your coffee.
• Butter. Try to consume small amounts of this product as the oil is high in saturated fat.
• Olive or coconut oil. These oils are an excellent alternative to butter.
• Unflavored fatty cream cheese, yoghurt or cottage cheese. Yoghurt, cream cheese and cottage cheese should be eaten in small quantities, rather as additional ingredients, as they are the most carbohydrate in this food group.

Dairy products (100g)	Fats	Proteins	Carbohydrates
Cheddar cheese	33 g	25 g	1 g
Butter	81 g	1 g	1 g
Olive oil	100 g	0 g	0 g
Coconut oil	100 g	0 g	0 g
Curd	4 g	11 g	3 g

Sources of animal protein

All types of meat and poultry, as well as pork products are low in carbohydrates, but their fat content varies.And while a lot of toasted bacon is delicious, it is still not the healthiest product. Try to choose the right product from this group. Look for organic, free-range beef and minimally processed pork (to limit sodium intake). Red meat from chicken or turkey is more fatty – choose it to balance your macronutrient intake. Eggs are a great protein breakfast or a good snack during the day.

Animal protein (100 g)	Fats	Proteins	Carbohydrates
Chicken	2 g	24 g	0 g
Lean beef, minced meat	10 g	20 g	1 g
Pork loin	5 g	29 g	0 g
Turkey	1 g	16 g	3 g
Eggs	12 g	11 g	1 g

Vegan Protein Sources

Animal protein can often be high in saturated fat, so the protein you get on a daily basis does not have to be animal protein.You can choose from a list of foods that provide you with plant-based protein. In fact, vegetarians and vegans can go on a keto diet as long as they have to carefully monitor their macros. Remember that common plant-based sources of protein, such as legumes and grains, also contain carbohydrates, so you may need to avoid them. Nuts, seeds, and soy foods can be a good solution.

Vegan Protein (100g)	Fats	Proteins	Carbohydrates
Tofu	7 g	13 g	1 g
Walnuts	65 g	15 g	14 g
Peanut butter	53 g	24 g	10 g
Chia seeds	29 g	22 g	3 g
Brazil nut	66 g	14 g	4 g

Snack

Nuts and seeds are high in healthy fats and low in carbohydrates.When choosing these products, take care not to add artificial flavors or high amounts of salt. Avocados and guacamole are great ketogenic, low-carb snacks. Olives and hummus are also simple snack options. Keep in mind that you can always combine low-carb foods from different groups, such as meat and cheese. Just avoid crackers.

Snack (100g)	Fats	Proteins	Carbohydrates
Hummus	25 g	7 g	11 g
Avocado	15 g	2 g	9 g
Olives	22 g	1 g	1 g
Soft cheese	22 g	6 g	4 g
Ham	3 g	22 g	2 g

Conclusion

Each food group has healthy, low-carb options.Just try to choose foods that contain healthier fats (vegetable, not animal). Choose foods that contain enough protein to provide your body with the right macronutrient ratios and stay in ketosis.

Translation: Farida Seyidova

Articles on our website are presented for educational and informational purposes only. We do not recommend using the materials of the articles as medical advice.If you decide to take supplements or make major changes to your diet, consult with a specialist first.

90,000 The Ketogenic Diet – The Truth About Losing Weight With Low Carbs

You will lose 2 kilograms per week without physical activity. Sounds tempting? This is guaranteed by the companies that sell ketogenic diet products . But is this rapid weight loss good for your health? Take a look at 90,052 risks, facts, and myths associated with the ketogenic diet!

What is the ketogenic diet?

The ketogenic diet is a diet low in carbohydrates and fat.Whereas with a rational diet we consume 45-55% carbohydrates, 15-20% proteins and up to 30% fat , the keto diet allows 90,052 only 5% carbohydrates. However, fat makes up 75% of 90,053 of total energy consumption. [1] [2]

The essence of this diet is that it “forces” the body to burn fat , because the body contains a low amount of carbohydrates . They are usually converted into glucose , which is then transported into the body and is especially important for stimulating brain function . [1] [2] [13]

What is ketosis?

If the body stops breaking down carbohydrates for energy and instead uses fats as a source of , a metabolic state called ketosis occurs. The process by which the body slowly enters this state is called ketogenesis. [32] Ketosis consists of the formation of ketones , organic compounds that in small amounts serve as a substitute for sugars .However, if ketones are rapidly produced in the body and accumulate in the blood and urine , this can lead to ketoacidosis. [6] [7] This refers to a process in which changes in liver function and other important organs where energy is regularly produced from carbohydrates, cause them to malfunction. [2] [6] [7] [13]

There are several ways to enter a state of ketosis. These include, for example:

• Fasting – 400 BC l.Greek physician Hipocrates discovered the properties of ketosis . A patient suffering from seizures very similar to epilepsy was ordered to be treated with hunger. The fasting period had the effect of reducing seizures. This is the first proven effect of ketosis on metabolic problems. Therefore, if you stop taking any nutrients, your body will go into a state of ketosis after a few tens of hours.
• Ketogenic Diet – Following a low carbohydrate diet depletes all stores of carbohydrates , which are usually converted into energy, and the body is forced to look for an alternative source of energy – fats, which are converted into ketones.In the process, when the body begins to use fats as a source of energy, ketosis occurs. Therefore, to bring your body into a state of ketosis, you do not need to follow a strict fast, it is enough to reduce your carbohydrate intake.
• Nutritional Supplements to Replenish Ketones – There are nutritional supplements on the market to help you replenish ketones in your body. However, these are mostly supplements that accelerate the formation of ketones if you are on a ketogenic diet.However, since these are relatively new products, there is no relevant research to confirm the effects of keto supplementation on ketosis . [32] However, it is possible that in the future such nutritional supplements will have the same properties as the ketogenic diet.

You can link to products:

Properties of the ketogenic diet

The ketogenic diet has grown in popularity in recent years . The main reason is significant weight loss .As we already mentioned, your body runs out of the required amount of carbohydrates, and it stops converting glucose into energy, and therefore uses 90,052 an alternative source of energy – fats. [2] [3] [13]

However, these properties of the ketogenic diet were found as a side effect of . The ketogenic diet has been used in the medical environment for over 100 years. Its properties were noticed in 1911 when it was first used for the treatment of epilepsy. [4] Later, patients who followed the keto diet lost weight during treatment. This led to the popularity of ketogenic diets as 90,052 quick weight loss methods.

Gradually, celebrities and professional athletes such as Gwyneth Paltrow, Kim Kardashian and LeBron James discovered its properties using the keto diet as their diet plan for losing weight, maintaining weight and improving athletic performance. However, they also only include the ketogenic eating style in their diet during 90,052 short periods of time. [5]

Types of ketogenic diet

There are several types of ketogenic foods. They differ greatly in the ratio of their intake of important macronutrients. These include:

• The Standard Ketogenic Diet (STD) is a diet low in carbohydrates (5-10%), moderate in protein (20%), and high in fat (70-75%).
• The Cyclic Ketogenic Diet (CKD) is a diet that alternates between days where you eat low carb foods and high carb foods.Example: 5 days of a low-carb diet and 2 days of a high-carb diet.
• Target Ketogenic Diet (CKD) – During your workout or training day, you eat a high-carb diet and a low-carb diet on non-training days.
• High Protein Ketogenic Diet – Similar to the standard ketogenic diet, but higher in protein (35% protein, 60% fat, 5-10% carbohydrates). [28]

It is recommended to eat the Cyclic Ketogenic Diet , which alternates between high and low carbohydrate intake.This is the safest way to eat, low in carbohydrates. [28]

The diet of the keto diet

Since the keto diet only allows you to consume 5% carbohydrates and not up to 75% fat , following the keto diet can be problematic. You should exclude foods high in carbs such as:

• legumes (beans, peas, lentils)
• peanuts
• fruits
• dairy products
• rice
• flavored drinks
• sweet food
• alcohol
• baked goods and bread

Foods Allowed on the Keto Diet include foods high in fat and protein such as:

• meat – chicken, turkey, beef
• fish
• low carbohydrate vegetables – tomatoes, eggplant, asparagus, broccoli, cauliflower, leafy vegetables, avocados
• eggs
• cheese
• whole milk and cottage cheese
• seeds pumpkin and sesame
• nuts and natural 100% nut butter [29]

An excellent way to achieve satiety on a ketogenic diet is to take whey protein.It not only has excellent weight loss properties , but also provides a feeling of fullness. Recommended to take Pure Unflavored Whey Protein . This protein contains approximately 2 g of carbohydrates per 30 g scoop.

Benefits of the ketogenic diet

The ketogenic diet has a long history of and therefore there are many studies that have investigated its effects. Basically, these are studies on the effect of diet on weight loss , treatment of epilepsy and other diseases.These benefits will also be discussed in the following lines.

1. Keto diet and weight loss

The main reason for the popularity of the ketogenic diet is its effect on weight loss . The impact of the keto diet on weight loss is significant and 90,052 occurs in a short time frame. [8] When your body stops converting carbohydrates into energy and instead starts to break down fats, your weight will drop rapidly. You can lose up to 2 kilograms per week. [8]

In the 8-week study , a group of young people took part in a program that included a ketogenic diet. They were divided into 2 groups: one group was on a keto diet and the other on a regular balanced diet. The study showed 90,052 better weight loss in the keto group compared to the regular diet group. [30]

In the first weeks of the ketogenic diet, water is mainly excreted from the body . This means that as soon as you stop following the ketogenic diet and start taking carbohydrates again, you can again expect weight gain and feel the yo-yo effect. [8] [9] [10] [13]

However, in the short term, ketogenic diet can be effective way to lose weight quickly . However, if you stick to this diet for a long time , it can be very harmful to your body. [6] Among other things, you can get the keto flu, which we’ll talk about below. [13]

2. The keto diet and epilepsy symptom relief

The original ketogenic diet was used to treat epilepsy .Several studies have shown that the keto diet is very effective for relieving and controlling seizures caused by epilepsy, but it does not cure disease . In some cases, the properties of adherence to this diet for epileptic seizures are the same as when taking antiepileptic drugs . [11] [13]

In one study involving 103 children, studied the effects of the keto diet on epileptic seizures.For 3 months, one group of children followed the strict ketogenic diet and the other did not. The average percentage of epileptic seizures in the diet group was much lower than in the second group. There were almost 90,052 75% fewer seizures 90,053. Research is not complete without the side effects of the that the keto diet brings to a large extent, namely 90,052 constipation, lack of energy and hunger. [12] The ketogenic diet as a treatment for metabolic disorders should only be followed when under the supervision of an experienced physician . [32]

3. The ketogenic diet and type 2 diabetes

Type 2 diabetes is a condition that affects the control of blood sugar levels. It is characterized by metabolic changes, high blood sugar, impaired insulin function and obesity. [14]

Insulin is used to transport glucose in the body. However, in people with diabetes , insulin does not function properly , which impairs the body’s ability to use carbohydrates efficiently and raises blood sugar .A lower intake of carbohydrates in the diet can help eliminate blood sugar levels , reducing insulin requirements. One study found that the ketogenic diet improved insulin sensitivity in diabetic patients by up to 75%. [15]

Obesity is also a side effect that affects people with diabetes. The ketogenic diet can also help in this case, allowing people with diabetes to lose those extra pounds. [14] [16]

Disadvantages of the ketogenic diet

When your body starts using fats as an energy source it goes into ketosis and undergoes some metabolic changes. However, many of them present 90,052 unpleasant risks. The ketogenic diet is safe for healthy people , but various side effects can occur when the body adapts to a low carbohydrate intake. Take a look at some of the most common threats that the ketogenic diet can cause.

1. Reduction of muscle mass and the yo-yo effect

Carbohydrates are very important for building muscle , as they are partially converted into glycogen, which accumulates in the muscles and helps them grow and repair . When your body enters ketosis, the body starts to lose stored carbs from your muscles, thereby decreasing muscle mass. [17]

The 8-week study examined the effect of the ketogenic diet on muscle building in young men in their 30s.The men were divided into two groups: the ketogenic diet group and the regular diet group. The study found that the group on the keto diet lost more than pounds, but failed to gain as much muscle as the group that got enough carbs. [9]

If you stop following the ketogenic diet, it may take your body some time, , to build muscle again . During the ketogenic diet, the body consumed 90,052 large amounts of fats, and it is the fats that the body must get rid of before using carbohydrates for muscle growth.[17] These changes can also lead to 90,052 differences in metabolic rate. [18]

2. Keto flu

After a few days or weeks, your body on can recover from ketosis and get used to low carb intake. The main symptom of a long-term state of ketosis is the ketogenic flu , which is markedly similar to the regular flu. It is accompanied by 90,052 fever, nausea, vomiting, headaches, and fatigue. [19] Symptoms are the result of temporary imbalances in energy, insulin and minerals in the body .[1]

3. Bad breath

A common side effect of ketosis is bad breath , which occurs when ketones leave the body through breath and urine. If you are on a ketogenic diet, you may notice that your breath smells like something sweet . It is caused by ketones such as acetone , benzophenone, and acetophenone. [20]

Side effects persist as long as while your body is in ketosis and therefore cannot be eliminated naturally.You can soften them by using sugar-free gum, which is not prohibited on a ketogenic diet. It is also recommended to follow the drinking regimen and from time to time rinse your mouth with clean water. [21]

4. Lack of vitamins, minerals and feeling tired

Fruits and certain vegetables should not be consumed on ketogenic diet . They contain a range of vitamins and minerals , a low intake of which can have several side effects .With a keto diet, your body starts releasing carbohydrates, water, and glycogen, and you also lose electrolytes like sodium, potassium and magnesium. [22]

Sudden decrease in carbohydrate intake , which also contains many vitamins and minerals, can lead to decrease in energy level . Some people on a keto diet claimed to feel tired and confused . [22] To avoid these deficiencies, it is prudent to supplement mineral and vitamin stores with nutritional supplements.

5. Pregnancy risks and irregular menstrual cycle

Low carbohydrate intake may have side effects for pregnant and lactating women . If you are pregnant and on the Low Carb Diet , this can affect your baby’s weight, development, and also prevent you from getting more of the nutrients your baby needs to be healthy. [23]

Also, if you don’t eat enough carbs, you may have irregular menstrual problems. A 6-month study on the effects of a low-carb diet in a 6-month study of enrolled healthy women and found that nearly 90,052 half of them 90,053 suffered from an irregular menstrual cycle 90,052 after the study. [24]

6. Constipation

As we mentioned, on a strict low-carb diet of , the consumption of fruits and vegetables is very limited to . However, fruits and vegetables are excellent sources of not only vitamins and minerals, but also fiber, which promotes intestinal motility, regular weakness, and essential for healthy intestinal flora .If the body is low in fiber, it suffers from constipation. [25] [26] [27] Studies have confirmed that children who ate the keto diet experienced 90,052 side effects associated with constipation. [31] In most cases, this is because the colon is absorbing too much water from food. The slower food travels through the digestive tract, the more water it absorbs in the colon. As a result, stools become dry and hard, resulting in painful emptying . [25] [27]

Who needs a keto diet?

In the short term, the ketogenic diet is an effective way to lose a few pounds. Basically, like any other diet, the keto diet works on the principle of a calorie deficit, which is achieved by limiting food and carbohydrate intake. Therefore, it should be assumed that in the first weeks of the diet, water will be released from the body, therefore, as soon as you finish the keto diet, the kilograms will return again.[26] In addition, if the body experiences a carbohydrate shock, it can cause many health problems, especially in the long term. [1]

Who is the ketogenic diet for? If you are looking for a quick weight loss with a short-term effect , ketogenic nutrition is what you need. If you have metabolic disorders such as type 2 diabetes or epilepsy, ketogenic diet treatment may be effective for you, but you should stick to the diet closely under the supervision of an experienced doctor. [32] [13]

Who is not suitable for the keto diet? If you are serious about losing weight in the long term, ketogenic diet is not the right choice for you . It is also contraindicated for pregnant and lactating mothers or women with irregular menstrual cycles . The keto diet is also not recommended for active athletes, as it can lead to 90,052 muscle loss. [32]

It is worth considering carefully whether to start a low-carb diet.We hope you’ve learned all the information you need to know about the ketogenic diet and its effects on the body. If you liked this article, be sure to support us by reposting.

Sources:

[1] Wajeed Masood; Kalyan R. Uppaluri. – Ketogenic Diet – https://www.ncbi.nlm.nih.gov/books/NBK499830/

[2] Phinney SD, Bistrian BR, Evans WJ, Gervino E, Blackburn GL. – The human metabolic response to chronic ketosis without caloric restriction: preservation of submaximal exercise capability with reduced carbohydrate oxidation.- https://www.ncbi.nlm.nih.gov/pubmed/6865776

[3] Fukao T, Lopaschuk GD, Mitchell GA. – Pathways and control of ketone body metabolism: on the fringe of lipid biochemistry. – https://www.ncbi.nlm.nih.gov/pubmed/14769483

[4] Gianfranco Cappello, Antonella Franceschelli, Annalisa Cappello and Paolo De Luca – Ketogenic enteral nutrition as a treatment for obesity: short term and long term results from 19,000 patients – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3557201/

[5] Moira Lawler – 12 Celebrities Who Can’t Get Enough of the Ketogenic Diet – https: // www.everydayhealth.com/ketogenic-diet/diet/celebrities-cant-get-enough-ketogenic-diet/

[6] Patrycja Puchalska and Peter A. Crawford – Multi-dimensional roles of ketone bodies in fuel metabolism, signaling, and therapeutics – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5313038/

[7] Cooper Medical School of Rowan University, Camden, NJ, USA. – Diabetic ketoacidosis: evaluation and treatment. – https://www.ncbi.nlm.nih.gov/pubmed/23547550

[8] M U Yang and T B Van Itallie – Composition of weight lost during short-term weight reduction.Metabolic responses of obese subjects to starvation and low-calorie ketogenic and nonketogenic diets. – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC333231/

[9] Salvador Vargas, Ramón Romance, Jorge L. Petro, Diego A. Bonilla, Ismael Galancho, Sergio Espinar, Richard B Kreider and Javier Benítez-Porres – Efficacy of ketogenic diet on body composition during resistance training in trained men: a randomized controlled trial – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6038311/

[ 10] Keto’s popularity has led to an explosion of “experts” – https: // examine.com / store / keto-guide /

[11] Hemingway C, Freeman JM, Pillas DJ, Pyzik PL. – The ketogenic diet: a 3- to 6-year follow-up of 150 children enrolled prospectively. – https://www.ncbi.nlm.nih.gov/pubmed/11581442

[12] Neal EG, Chaffe H, Schwartz RH, Lawson MS, Edwards N, Fitzsimmons G, Whitney A, Cross JH – The ketogenic diet for the treatment of childhood epilepsy: a randomized controlled trial. – https://www.ncbi.nlm.nih.gov/pubmed/18456557

[13] Rudy Mawer, MSc, CISSN – A Ketogenic Diet to Lose Weight and Fight Disease – https: // www.healthline.com/nutrition/ketogenic-diet-and-weight-loss#section1

[14] Andrea Mario Bolla, Amelia Caretto, Andrea Laurenzi, Marina Scavini, and Lorenzo Piemonti – Low-Carb and Ketogenic Diets in Type 1 and Type 2 Diabetes – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6566854/

[15] Cell Biochemistry, Hannah Research Institute – Insulin stimulation of hepatic triacylglycerol secretion in the insulin-replete state: implications for the etiology of peripheral insulin resistance.- https://www.ncbi.nlm.nih.gov/pubmed/12079835

[16] Abdullah S Al-Goblan, Mohammed A Al-Alfi and Muhammad Z Khan -Mechanism linking diabetes mellitus and obesity – https: // www.ncbi.nlm.nih.gov/pmc/articles/PMC4259868/

[17] Salvador Vargas, Ramón Romance, Jorge L. Petro, Diego A. Bonilla, Ismael Galancho, Sergio Espinar, Richard B. Kreider and Javier Benítez -Porrez – Efficacy of ketogenic diet on body composition during resistance training in trained men: a randomized controlled trial – https: // www.ncbi.nlm.nih.gov/pmc/articles/PMC6038311/

[18] Krzysztof Durkalec-Michalski, Paulina M. Nowaczyk and Katarzyna Siedzik – Effect of a four-week ketogenic diet on exercise metabolism in CrossFit-trained athletes – https : //www.ncbi.nlm.nih.gov/pmc/articles/PMC6451242/

[19] Cliff J. d C. Harvey, Grant M. Schofield, and Micalla Williden – The use of nutritional supplements to induce ketosis and reduce symptoms associated with keto-induction: a narrative review – https: // www.ncbi.nlm.nih.gov/pmc/articles/PMC5858534/

[20] Andreas T. Güntner, Julia F. Kompalla, Henning Landis, S. Jonathan Theodore, Bettina Geidl, Noriane A. Sievi, Malcolm Kohler, Sotiris E Pratsinis, and Philipp A. Gerber – Guiding Ketogenic Diet with Breath Acetone Sensors – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6264102/

[21] Natalie Olsen, RD, LD, ACSM EP-C – Everything You Need to Know About Keto Breath – https://www.healthline.com/health/keto-breath

[22] Elaine C.Wirrell – Ketogenic Ratio, Calories and Fluids: Do They Matter? – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2656445/

[23] Robert Preidt – Low-Carb Diets Boost Risk of Serious Birth Defects – https://www.webmd.com/ baby / news / 20180130 / low-carb-diets-boost-risk-of-serious-birth-defects

[24] Mady MA, Kossoff EH, McGregor AL, Wheless JW, Pyzik PL, Freeman JM – The ketogenic diet: adolescents can do it, too. – https://www.ncbi.nlm.nih.gov/pubmed/127

[25] A Paoli, A Rubini, JS Volek and KA Grimaldi -Beyond weight loss: a review of the therapeutic uses of very-low- carbohydrate (ketogenic) diets – https: // www.ncbi.nlm.nih.gov/pmc/articles/PMC3826507/

[26] Joshi Shilpa and Viswanathan Mohan – Ketogenic diets: Boon or bane? – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6251269/

[27] Mojgan Forootan, MD, a Nazila Bagheri, MD, b and Mohammad Darvishi, MDc – Chronic constipation – https: / /www.ncbi.nlm.nih.gov/pmc/articles/PMC5976340/

[28] Editor – Types of ketogenic diet – https://www.diabetes.co.uk/keto/types-of-ketogenic-diet .html

[29] Your Ultimate Keto Diet Grocery List – https: // www.health.com/nutrition/keto-diet-grocery-list

[30] Salvador Vargas, Ramón Romance, Jorge L. Petro, Diego A. Bonilla, Ismael Galancho, Sergio Espinar, Richard B. Kreider and Javier Benítez-Porres – Efficacy of ketogenic diet on body composition during resistance training in trained men: a randomized controlled trial – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6038311/

[31] Wibisono C, Rowe N, Beavis E, Kepreotes H, Mackie FE, Lawson JA, Cardamone M – Ten-year single-center experience of the ketogenic diet: factors influencing efficacy, tolerability, and compliance.- https://www.ncbi.nlm.nih.gov/pubmed/25649120

[32] Krista Scott-Dixon, Ph.D. and Helen Kollias, Ph.D. – The Ketogenic Diet: Does it live up to the hype? – https://www.precisionnutrition.com/ketogenic-diet

90,000 healthy carbohydrates for weight loss in food

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What are healthy carbohydrates for weight loss in food?

The ketogenic diet – as defined by the National Library of Medicine, is a diet in which fats are not the main source of energy.This diet helps lower blood sugar levels and leads to weight loss by altering metabolism.

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The benefits of complex carbohydrates for weight loss. List of the healthiest carbohydrates.How to consume carbohydrates while exercising. What are carbohydrates and why the body needs them. In 1827, British physicist William Prout first suggested that a person needs three groups of macronutrients for life. … Thirdly, food should include: protein (this is about half a gram per 1 kg of ideal body weight) and carbohydrates (also approximately at the rate of the same amount per 1 kg of ideal body weight). Carbohydrates should be complex: black cereals, vegetables for fiber and coarse bread, that is, whole grain.Foods containing healthy carbohydrates are: Cereals – oats, buckwheat, brown or brown rice are welcome guests in your menu. Remember: industrially processed flakes lose a good half of the nutrients our body needs for stable work and health. … This list allows us to state with confidence: healthy slow carbohydrates for weight loss in food are not fiction. It is important to correctly formulate a diet and keep a daily calculation of the calorie intake of consumed foods – then the figure will again delight you with harmony and beauty, digestion will improve and metabolism will improve.How to accustom yourself to proper nutrition? This is the most useful of them. Eating foods that contain complex carbohydrates can help maintain energy levels and keep you feeling full for a long time. Simple carbohydrates. This type of carbohydrate is also called digestible or fast. … Knowing which foods contain both those and other carbohydrates, you can create an individual diet for yourself, which will contribute to the gradual body shaping and at the same time will not allow the body to starve.To do this, you need to focus on the list of foods that will help you lose weight. What foods contain carbohydrates. Almost all food contains this macronutrient to varying degrees. dry prepared food (industrial production adds pure carbohydrates – sugar / glucose, as well as starch to already processed foods). How to lose weight with carbohydrates, proteins, fats. Knowledge is power, and separate nutrition is power, are confident crowds of men and women who have achieved ideal performance on the scales thanks to the system of separate nutrition…. A carbohydrate meal is one that contains at least 20% carbohydrates. Protein also includes such a product, which contains more than 10% protein. One meal should contain only 3-4 products, either protein or carbohydrate. Gathered for lunch with a diet vegetable salad? List of foods with healthy carbohydrates, their rate and role. Complex carbohydrates – starch and fiber – are made up of several sugar molecules linked in a single chain. The complex, breaking down into simple ones, is transformed into energy.Fiber is not able to be completely broken down in the digestive tract, and this property brings great benefits to our health! Like all other foods, foods loaded with slow carbohydrates vary in calories. However, even the most nutritious of them cannot add extra pounds to you. List of foods with healthy carbohydrates (and a glycemic index below 40): brown and colored long rice. unprocessed rice. … dry prepared food (industrial production adds pure carbohydrates – sugar / glucose, as well as starch to already processed foods).How to lose weight with carbohydrates, proteins, fats. Knowledge is power, and separate nutrition is power, are confident crowds of men and women who have achieved ideal performance on the scales thanks to the system of separate nutrition. The main advantage of separate nutrition is the absence of strict prohibitions, and, consequently, disruptions. The creator of the system is Dr. Herbert Shelton, famous in the twentieth century. Typical truths of losing weight. How many carbohydrates do you need per day. Carbohydrates are an important source of energy for our body, since it is glucose that feeds the brain.For this reason, a significant deficit of carbohydrates in the diet cannot be created even if you want to lose a few extra pounds. But do not forget about the rate of carbohydrate consumption. … What foods to look for healthy carbohydrates. Nutritionists recommend that you include the following types of carbohydrates in your diet every day: – cereals. Especially useful of them are unpolished rice, buckwheat. There are foods that have the perfect combination of complex carbohydrates, fiber, vitamins, and flavor.They leave a feeling of fullness for a long time and help not to overeat. Let’s add it to the diet? … Carbohydrate-free diets can bring quick results, but proper weight loss is impossible without carbs. Calorie deficiency is the main thing in weight loss, and a competent balance of proteins, fats and carbohydrates makes the process of losing weight healthy and of high quality. There are foods that have the perfect combination of complex carbohydrates, fiber, vitamins, and flavor. They leave a feeling of fullness for a long time and help not to overeat.Let’s add it to the diet? List and table of foods with fast and slow carbohydrates. Are rice, banana, bread, potatoes fast carbohydrates or not? Our article will help you understand this and choose the right diet for maintaining weight or losing weight. … Today we are going to talk about one of the basic tenets of healthy eating: the power of slow carbohydrates. What is it and what is it eaten with? In recent decades, the topic of proper nutrition has become more and more popular. People who follow their figure are wondering what carbohydrates are good for weight loss? MedAboutMe will tell you what foods can help you lose weight…. What carbohydrates help you lose weight? The author is a psychologist. Demyanchuk Irina. … Fats and carbohydrates in food: about the quantity and quality How to eat after exercise: features of the protein-carbohydrate window 7 best sources of carbohydrates for mass. Today at Medaboutme. Subscribe to the newsletter.

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Keto diet “KETOPLAN” – a modern system of ketogenic nutrition – the fastest, easiest and most delicious way to lose extra pounds and completely change your wardrobe! “KETOPLAN” is a subscription to an individual meal plan, with recipes designed for every taste and budget.No starvation, losing weight with pleasure!

useful carbohydrates for weight loss in food

The ketogenic diet – as defined by the National Library of Medicine, is a diet in which fat, rather than carbohydrates, is the main source of energy. This diet helps lower blood sugar levels and leads to weight loss by altering metabolism.

Do you want to lose weight, give the body an excellent complex load, strengthen muscles and cardiovascular system, develop endurance? Interval running can help you achieve these goals quickly.We offer two training plans – for beginners and advanced runners. Running is one of the best exercises for losing weight and strengthening the body. You don’t have to buy a gym membership; running outdoors will do a lot more good. On the one hand, the training is simple, everyone can do it. … If you’re a beginner, be sure to have a plan and stick to it. If you run regularly, you can lose weight, but you will have to work hard, but without coercion. Which time is better: morning or evening…. Evening exercises are even more effective in losing weight than morning exercises. Disadvantage – you will have too much energy, you may have trouble sleeping. What are the benefits of jogging for weight loss? The body expends a lot of energy while running. This normalizes metabolism, burns calories, improves intestinal motility and dulls the feeling of hunger. … In the first month, your distance should be no more than 1-2 kilometers so that the body gets used to physical activity. If the adaptation process was successful, then you can gradually move to 3-4 kilometers…. Someone practices morning jogging for weight loss, while others prefer to go in for sports in the evening. It must be remembered that training at different times of the day has different effects on the body. Effectiveness of interval jogging for weight loss. In terms of the number of calories burned, interval jogging is one of the most energy-intensive activities, surpassing stationary power loads. So, in 20 minutes in the first case, you will spend 180 kcal, and in the second – only 100 kcal. Adhering to a special intermittent running program, you can easily reduce weight by 1 kg in a week.The secret of the effectiveness of this type of exercise is as follows: the alternation of the intensity of the load activates metabolic processes in the body, leading to weight loss without losing muscle mass; increased metabolism stimulates liver cleansing by breaking down glycogen stored there. Running is not the easiest, but quite effective way to lose weight, based on an artificial increase in the body’s energy consumption as a result of significant physical exertion. Its benefits depend on the regularity of your workouts.What exactly should be the training program, the trainer will tell you, but you need to understand that you will be able to achieve the desired weight loss only if you go for a run at least 4-5 times a week. On average, with such an intensity of exercise (even without diets), you can lose 4-6 extra pounds. If you want to draw up a training program yourself, you need to find out how much you need to run in order to achieve results and not harm your health. How much jogging a day to lose weight? For beginners, it is recommended to start races from 10-15 minutes.For those who do morning exercises every day and are constantly on the move, the first training session can last 15-20 minutes. They are carried out at first 2-3 p. a week, and then do it daily. The load is gradually increased up to 5 minutes and brought up to 1 hour. This time frame is the optimal cardio load for those who have decided to lose weight. Longer runs lead to fatigue, increased heart work and over-pumping of the leg muscles. This does not apply to marathon runners, because their goal is to overcome long distances, not to lose weight.Weight loss interval jogging is the most effective and fastest way to lose weight. As a rule, the body seeks to conserve energy, so it is in no hurry to get rid of subcutaneous fatty tissue. It is a natural law that increases our chances of survival in difficult conditions. … Interval jogging for weight loss on a treadmill – what it is and why you need it. It is very pleasant to run along the embankment in good weather in the resort town. … We offer conditional division. A more detailed plan is best done with a specialist.Home Interval Running Weight Loss Workout Program for Beginners. Safe running rules. Running for health and weight loss. Training schedule. … Running is a fairly intense and difficult sport. Especially for people with extra pounds: the load on the spine and joints increases, unpleasant, even painful sensations arise. In addition, severe shortness of breath appears, and blood pressure can seriously increase. Therefore, beginners who start training from scratch need to be extremely careful, attentive to their own body and well-being.Running is the most accessible kind of sport, because jogging does not require expensive equipment, special sports equipment and conditions. The main thing is your desire to become healthier and slimmer. Weight loss is known to be directly related to calorie expenditure. … The intensity of the run. In order not to harm the body while jogging with the aim of losing weight, it is important to monitor the work of the heart and correctly measure the pulse. There is a specific pattern for training to burn fat while running. The indicator directly depends on the age of the trainee.Thus, a healthy young and middle-aged athlete has a resting heart rate of 60–80 beats per minute.

Ketogenic diet for epilepsy in children and adults. Recipes and menus.

The essence of the diet is that during the digestion of food, fats are converted into specific metabolic products – ketone bodies, which, entering the brain, provide an anticonvulsant effect. That is why the diet is called ketogenic – it leads to the production of ketones in the body, which are, in fact, a remedy for epilepsy.This diet is not to lose weight, but to fight disease.

Therapeutic diet implies the consumption of 3 to 4 grams of fat for each gram of protein and carbohydrates. Although protein and carbohydrates should be consumed in moderation, it is important to provide the body with sufficient protein.3 To find the optimal nutrient ratio for your particular case, you should consult with your doctor and a professional nutritionist.In the course of treatment, the initially selected diet can be adjusted by the doctor in accordance with the patient’s condition.

Food for epilepsy should include various types of fatty foods, such as, for example, butter, bacon, heavy cream, vegetable oils, mayonnaise. In countries where the high-fat diet has found widespread use in nutrition, the food industry produces a variety of special products to provide a varied menu.1

Since the consumption of sugar in the ketogenic diet menu is as limited as possible, patients with epilepsy should be careful when taking sugar-containing drugs (for example, cough syrups), vitamins, when using toothpastes containing sugar, and other non-food and food products that may contain sugar.3 You should carefully read the descriptions of the composition when purchasing hygiene products.

A diet is prescribed, as a rule, for forms of epilepsy that are resistant to the effects of anticonvulsant drugs.Like any other, this diet has its own contraindications. These include:

• Functional disorders in the work of the heart, liver, kidneys;
• Presence of ongoing encephalopathies;
• Mitochondrial diseases;
• Endocrine diseases (e.g. diabetes mellitus)

In addition, the need for surgery may be a relative contraindication.4

90,000 The Keto Diet: The Ultimate Keto Beginner’s Guide

The Keto Diet: The Complete Keto Beginner’s Guide

The ketogenic diet can be beneficial for people who are overweight, diabetic, or looking to improve their metabolic health.

The ketogenic diet (or keto for short) is a low-carb, high-fat diet that offers many health benefits.

In fact, over 20 studies show that this type of diet can help you lose weight and improve your health (1).

Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease (2, 3, 4, 5).

Here’s a complete beginner’s guide to the keto diet.

What is the ketogenic diet?

The ketogenic diet is a very low carb, high fat diet that has much in common with the Atkins and low carb diets.

It includes a drastic reduction in carbohydrate intake and replacement with fat. This reduction in carbohydrates puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also converts fat to ketones in the liver, which can supply the brain with energy (6Trusted, 7Trusted).

A ketogenic diet can cause dramatic drops in blood sugar and insulin levels. This, along with the increased ketone content, has many health benefits (6, 8, 9, 10, 11).

Summary: The keto diet is a low carb, high fat diet. It lowers blood sugar and insulin levels and shifts the body’s metabolism from carbohydrates to fats and ketones.

Different types of ketogenic diets

There are several options for the ketogenic diet, including:

• The Standard Ketogenic Diet (SKD): This is a very low carb, moderate protein, and high fat diet. It typically contains 75% fat, 20% protein, and only 5% carbohydrates (1Trusted).
• Cyclic Ketogenic Diet (CKD): This diet includes re-eating periods with a high carbohydrate diet, such as 5 ketogenic days, followed by 2 high carbohydrate days.
• Targeted Ketogenic Diet (TKD): This diet allows you to add carbohydrates during exercise.
• High Protein Ketogenic Diet: This is similar to the standard ketogenic diet but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbohydrates.

However, only the standard ketogenic diet and the high protein ketogenic diet have been thoroughly studied. Cyclic or targeted ketogenic diets are more advanced methods and are mainly used by bodybuilders and athletes.

The information in this article mainly pertains to the standard ketogenic diet (SKD), although many of the same principles apply to other versions as well.

Summary: There are several options for the keto diet. The standard version (SKD) is the most studied and most recommended.

Ketogenic diets can help you lose weight

The ketogenic diet is an effective way to lose weight and reduce disease risk factors (8, 9, 10, 11, 12, 13).

In fact, research shows that the ketogenic diet is far superior to the often recommended low-fat diet (2, 14, 15, 16).

What’s more, the diet is so rich that you can lose weight without counting calories and without tracking food intake (16).

One study found that people on a ketogenic diet lost 2.2 times more weight than people on a low-calorie, low-fat diet.Triglyceride and HDL cholesterol levels also improved (17).

Another study found that people on a ketogenic diet lose 3 times more weight than people on a diet recommended by Diabetes UK (18).

There are several reasons why a ketogenic diet is superior to a low-fat diet, including increased protein intake, which offers numerous benefits (14, 19, 20).

Elevated ketones, lower blood sugar, and improved insulin sensitivity may also play a key role (age 21, 22, 23, 24, 25, 26).

Bottom Line: The ketogenic diet can help you lose weight much more than a low fat diet. This often happens without feeling hungry.

Ketogenic diets for diabetes and prediabetes

Diabetes is characterized by metabolic changes, high blood sugar levels and impaired insulin function (27).

The ketogenic diet can help you shed excess fat, which is closely associated with type 2 diabetes, prediabetes, and metabolic syndrome (28, 29, 30).

One study found that a ketogenic diet improved insulin sensitivity by as much as 75% (29).

Another study in people with type 2 diabetes found that 7 out of 21 participants were able to give up all diabetes medications (28).

In another study, the ketogenic group lost 24.4 lbs (11.1 kg) compared to 15.2 lbs (6.9 kg) in the higher carb group. This is an important benefit when you consider the link between weight and type 2 diabetes (2, 31 years).

In addition, 95.2% of the ketogenic group were also able to stop or decrease the amount of diabetes medication, compared to 62% in the higher carbohydrate group (2).

Summary: The ketogenic diet can increase insulin sensitivity and induce fat loss, with significant health benefits for people with type 2 diabetes or prediabetes.

Other Health Benefits of Keto

The ketogenic diet actually originated as a tool for treating neurological diseases such as epilepsy.

Studies have shown that diet is beneficial for a wide variety of health conditions:

• Heart disease: A ketogenic diet can improve risk factors such as body fat, HDL cholesterol, blood pressure, and blood sugar (32, 33).
• Cancer: Diet is currently used to treat several types of cancer and slow tumor growth (4, 34, 35 yr, 36).
• Alzheimer’s Disease: The keto diet may reduce the symptoms of Alzheimer’s disease and slow its progression (5, 37, 38).
• Epilepsy: Studies have shown that a ketogenic diet can cause significant reductions in seizures in children with epilepsy (3).
• Parkinson’s Disease: One study found diet to improve symptoms of Parkinson’s disease (39).
• Polycystic Ovary Syndrome: A ketogenic diet may help lower insulin levels, which may play a key role in polycystic ovary syndrome (40).
• Brain Injury: One animal study found diet could reduce concussion and promote recovery from brain injury (age 41).

Keep in mind, however, that research in many of these areas is far from conclusive.

Summary: The ketogenic diet can provide many health benefits, especially in metabolic, neurological, or insulin-related diseases.

Foods to Avoid

Limit any food high in carbohydrates.

Here is a list of foods to cut or eliminate on a ketogenic diet:

• Sugary foods: sodas, fruit juice, smoothies, cakes, ice cream, candy, etc.D.
• Cereals or starches: wheat based products, rice, pasta, cereals, etc.
• Fruit: all fruits except small portions of berries such as strawberries.
• Beans or legumes: peas, beans, lentils, chickpeas, etc.
• Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet foods: these are highly processed and often contain a lot of carbohydrates.
• Certain condiments or sauces: These often contain sugar and unhealthy fats.
• Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
• Alcohol: Many alcoholic beverages, due to their carbohydrate content, can put you out of ketosis.
• Sugar-free diet foods: These are often high in sugar alcohols, which in some cases can affect ketone levels. These products also tend to be highly processed.

Summary: Avoid carbohydrate-based foods such as grains, sugar, legumes, rice, potatoes, candy, juices, and even most fruits.

Food to Eat

You should base most of your meals on the following foods:

• Meat: red meat, steak, ham, sausage, bacon, chicken and turkey.
• Fatty fish such as salmon, trout, tuna and mackerel.
• Eggs: Look for grazing eggs or whole omega-3 eggs.
• Butter and Cream: Try to feed with grass whenever possible.
• Cheese: unprocessed cheese (cheddar, goat, cream, blue or mozzarella).
• Nuts and seeds: almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: primarily extra virgin olive oil, coconut oil and avocado oil.
• Avocados: Whole avocados or freshly prepared guacamole.
• Low carbohydrate vegetables: most green vegetables, tomatoes, onions, peppers, etc.
• Seasonings: You can use salt, pepper and a variety of healthy herbs and spices.

Read also about “16 foods for the keto diet”

Summary: Base most of your diet on foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados, and lots of low-carb vegetables.

Sample 1 Week Keto Meal Plan

To help you get started, here is a sample 1 week ketogenic diet plan:

Monday

• Breakfast: Bacon, Eggs and Tomatoes.
• Lunch: Chicken salad with olive oil and feta cheese.
• Dinner: Salmon with asparagus cooked in butter.

Tuesday

• Breakfast: scrambled eggs, tomatoes, basil and goat cheese.
• Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.
• Dinner: Meatballs, Cheddar cheese and vegetables.

Wednesday

• Breakfast: ketogenic milkshake (try one or the other).
• Lunch: Shrimp salad with olive oil and avocado.
• Dinner: Pork chops with parmesan, broccoli and salad.

Thursday

• Breakfast: scrambled eggs with avocado, salsa, peppers, onions and spices.
• Lunch: A handful of nuts and celery sticks with guacamole and salsa.
• Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.

Friday

• Breakfast: Sugar-free yoghurt with peanut butter, cocoa powder and stevia.
• Lunch: Roast beef in coconut oil with vegetables.
• Dinner: Burger without bun with bacon, egg and cheese.

Saturday

• Breakfast: ham and cheese omelet with vegetables.
• Lunch: slices of ham and cheese with nuts.
• Dinner: White fish, egg and spinach cooked in coconut oil.

Sunday

• Breakfast: scrambled eggs with bacon and mushrooms.
• Lunch: Burger with salsa, cheese and guacamole.
• Dinner: steak and eggs with a side dish.

Always try to alternate between vegetables and meats for a long time, as each type provides different nutrients and health benefits.

Summary: On a ketogenic diet, you can eat a variety of delicious and nutritious meals.

Healthy Keto Snacks

If you’re hungry between meals, here are some healthy keto-approved snacks:

• Fatty Meat or Fish
• Cheese
• Handful of Nuts or Seeds
• Cheese with Olives
• 1-2 hard boiled eggs
• 90% dark chocolate
• Low carb milkshake with almond milk, cocoa powder and nut butter
• Full fat yogurt mixed with nut butter and cocoa powder
• Strawberries and cream
• Celery with salsa and guacamole
• Smaller portions of leftover meals

Summary: Great snacks for the keto diet include chunks of meat, cheese, olives, boiled eggs, nuts, and dark chocolate.

Tips for Eating a Keto Diet

Making most restaurant meals keto-friendly when they are eaten out is not very difficult.

Most restaurants offer meat or fish dishes. Order this and replace any high carb meal with extra vegetables.

Egg dishes such as scrambled eggs or eggs and bacon are also great.

Another favorite is the hamburgers without buns. You can also substitute vegetables for fries.Add more avocado, cheese, bacon, or eggs.

In Mexican restaurants you can taste any meat with the addition of cheese, guacamole, salsa and sour cream.

For dessert ask for mixed cheeseboard or berries with cream.

Summary: When eating out, choose a dish based on meat, fish or eggs. Order extra vegetables instead of carbs or starches and eat cheese for dessert.

Side Effects and How to Minimize Them

While the ketogenic diet is safe for healthy people, there are some side effects that can occur as your body adapts.

This is often called the keto flu and usually goes away within a few days.

The keto flu includes poor energy and mental function, increased hunger, sleep problems, nausea, digestive discomfort, and decreased physical activity.

To minimize this, you can try a regular low-carb diet for the first few weeks. It can teach your body to burn more fat before you cut out carbs completely.

The ketogenic diet can also alter the water and mineral balance of your body, so adding salt to your meals or taking mineral supplements can help.

For minerals, try 3000-4000 mg sodium, 1000 mg potassium, and 300 mg magnesium daily to minimize side effects.

At least in the beginning, it is important to eat until you are full and not to restrict too many calories. Typically, a ketogenic diet results in weight loss without intentionally limiting calories.

Summary Many side effects from starting a ketogenic diet can be limited. Easing your diet and taking mineral supplements may help.

Supplements for the ketogenic diet

While no supplements are required, some may be helpful.

• MCT Oil: When added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels. Take a look at several options on Amazon.
• Minerals: The addition of salt and other minerals can be important in the beginning due to shifts in water and mineral balance.
• Caffeine: Caffeine is good for energy, weight loss and performance.
• Exogenous Ketones: This supplement may help increase ketone levels in the body.
• Creatine: Creatine has many health and performance benefits. It can help if you combine a ketogenic diet with exercise.
• Whey: Use half scoop of whey protein in shakes or yogurt to increase your daily protein intake.There are many delicious foods to be found on Amazon.

Bottom Line: Several supplements may be helpful in a ketogenic diet. These include exogenous ketones, MCT oil, and minerals.

Frequently Asked Questions

Here are answers to some of the most common questions about the ketogenic diet.

1. Can I ever eat carbohydrates again?

Yes. However, initially, it is important to significantly reduce your carbohydrate intake. After the first 2-3 months, you can consume carbohydrates in special cases – immediately return to the diet.

2. Will I lose muscle?

With any diet there is a risk of losing muscle mass. However, high protein intake and high ketone levels can help minimize muscle loss, especially if you are lifting weights.

3. Can I build muscle on a ketogenic diet?

Yes, but it may not work as well as on a moderate carbohydrate diet. To learn more about low-carb or keto diets and physical activity, read this article.

4. Do I need a refeed or carb load?

No. However, a few high-calorie days can be beneficial from time to time.

5. How much protein can I eat?

Protein should be kept in moderation, as very high intake can lead to a sharp jump in insulin levels and a decrease in ketones. The upper limit is probably around 35% of the total calories consumed.

6. What if I am constantly tired, weak or tired?

You may not be in a state of complete ketosis or are using fats and ketones effectively.To counter this, reduce your carbohydrate intake and review the points above. Supplements such as MCT oil or ketones can also help.

7. My urine has a fruity odor. Why is this?

Don’t be alarmed. This is simply due to the elimination of byproducts generated during ketosis.

8. My breath smells. What can I do?

This is a common side effect. Try drinking naturally flavored water or chewing sugar-free gum.

9. I’ve heard that ketosis is extremely dangerous. This is true?

People often confuse ketosis with ketoacidosis. The former is natural, while the latter only occurs with uncontrolled diabetes.

Ketoacidosis is dangerous, but ketosis on a ketogenic diet is perfectly normal and healthy.

10. I have digestive problems and diarrhea. What can I do?

This common side effect usually goes away after 3-4 weeks. If the problem persists, try eating more high-fiber vegetables.Magnesium supplements can also help relieve constipation.

The ketogenic diet is good, but not for everyone

The ketogenic diet may be beneficial for people who are overweight, diabetic, or looking to improve their metabolic health.

It may be less suitable for professional athletes or those looking to increase muscle mass or weight gain.

And, as with any diet, it will only work if you are consistent and stick to it over the long term.

Frequently Asked Questions:

Why is the keto diet bad?

The keto diet may cause low blood pressure, kidney stones, constipation, nutritional deficiencies, and an increased risk of heart disease. Strict diets like keto can also cause social isolation or eating disorders. Keto is not safe for people with any kind of pancreatic, liver, thyroid, or gallbladder disease.

Keto Bananas?

While fruits provide health benefits, there are problems with some fruits on the keto diet.For example, grapes and bananas are high in carbohydrates. 1 cup of grapes contains approximately 26 grams and a medium banana contains 24 grams of carbohydrates. In general, these fruits should be avoided.

What is the healthiest diet in the world?

Perhaps the healthiest diet in the world, the Mediterranean diet is replete with fruits, vegetables, whole grains, legumes and olive oil. It consists of fish and poultry meat, not protein, not red meat. Red wine is consumed regularly, but in moderation.

How long should you stick to the keto diet?

Registered dietitians warn that nutrient deficiencies can occur if you consume them for too long. Stick to a keto diet for a maximum of three to six months, Mancinelli says, noting that some people choose to cycle on and off throughout the year.

Who Shouldn’t Do Keto?

Given these risks, people with kidney damage, people at risk of heart disease, pregnant or breastfeeding women, people with type 1 diabetes, pre-existing liver or pancreatic disease, and anyone who has had gallbladder removal should not try to adhere to keto diet.

90,000 KETODIETE: what does it mean, who is it for, what to control and side effects, list of products .: smind_diabet2 – LiveJournal

Fats: 90,013 ✔️ Animal fats (lard, duck, goose fat)
✔️ Butter (regular and ghee)
✔️Omega 3
✔️Coconut oil
✔️ Olive oil
✔️ Linseed oil
✔️ Avocado oil
✔️ Macadamia oil
⠀
Proteins: 🍗
✔️ Meat (all types, choose grass-fed food)
✔️
✔ Fish (tuna, cod, sea bass, mackerel, salmon, sardines)
⠀
Non-starchy vegetables: 🌱
✔️ Leafy vegetables (lettuce, arugula, endive, chicory, spinach, kale)
✔️ Cruciferous (cabbage – broccoli, cauliflower )
✔️Cucumber
✔️Celery
✔️Zucchini
✔️Green onions
✔️ Aromatic herbs
✔️Avocado
⠀
Ready meals: 🍲
✔️ Bone broth
✔️ Jerky
✔️Steep
✔️️1313 Eggs
herbs
✔️ chie sauces (not sweet)
✔️ Apple cider vinegar
✔️ Unsweetened mustard
⠀
Drinking: ☕️
✔️ Water
✔️ Coffee and tea without sugar in moderation
✔️ Coconut milk
⠀
Foods that can be periodically included in the diet (calculated by carbohydrates ):
⠀
🍶 Fatty dairy (hard cheeses – fewer carbohydrates, soft – more) contain 11-12 g.