The most important aspect of a ketogenic diet is “keto foods”.
Yes, having a list of keto foods makes it easy to plan for keto recipes.
A ketogenic diet typically limits carbs intake to 20-50 grams per day. While this can be extremely challenging, many foods can fit this low carb way of eating.
While this may seem challenging, many nutritious foods can easily fit into this way of eating.
Here’s a list of low-carb foods you can eat on a ketogenic diet.
Keto Foods to Eat
These are the foods to include in your Keto diet in liberal quantities.
Avocados have more potassium than bananas, and they are loaded with dietary fiber. They also contain oleic acid, which is a monounsaturated fat that reduces inflammation.
Oleic acid is the same type of heart-healthy fat found in olive.
They aid weight loss, reduce the risk of heart disease, and promote satiety.
Avocado is also one of the rare fruits that have very little carbs. It’s the perfect food for a high-fat, low-carb diet like a ketogenic diet.
Cheese and Dairy (full fat)
On a Keto diet, cheese and dairy are frequent items unless you are vegans or non-dairy. When picking dairy whether it’s cheese, milk, or yogurt, always get the full-fat versions. Skip all products labeled reduced fat, non-fat, or skim.
Also, avoid flavored yogurts. Most of them are loaded with sugar, jam, and fruits. Choose plain at all times.
Cruciferous veggies like broccoli, cauliflower, and cabbages are said to be anti-cancerous. They are rich in fiber, low in carbs, and satisfying.
The best part is, they can be eaten raw, steamed, fried, and baked. Cruciferous veggies are fairly easy to cook and make great side dishes.
Cauliflower, in particular, makes a bowl of great rice and mashed potato substitute.
Ghee is a version of clarified butter made of fats from butter. Since milk solids from the butter are removed in the process of making ghee, there is less lactose found in ghee.
Ghee is also nutritious. It’s full of oil-soluble vitamins such as A and E and rich in K2. Together, it benefits your immune system.
Ghee can be easily used in your cooking and a great substitute for vegetable oil.
Leafy greens like kale, spinach, arugula, and lettuces are almost zero-calorie vegetables. They are also rich in fiber, vitamins, and minerals making them a perfect choice for a keto diet.
Add them abundantly to your keto meals to up their nutritional values.
Don’t be afraid to pick fatty cuts of meats whether they are beef, pork, or chicken. Chicken with skin and rib-eye steaks are all keto-friendly and help you up your fat consumption.
Foods to Avoid
Some foods are off-limits on the keto diet. Here are foods not to eat on a keto.
While there are a few exceptions, most fruits are high in sugar to be keto.
Stay away from fruits in general, but especially those with a high GI score.
Foods that grow under the grounds tend to be high in starch. Those include parsnips, potatoes, and carrots.
Avoid roots vegetables in general while being on a ketogenic diet.
Processed foods tend to contain high sugar, hydrogenated oils, and high starch. Steer away from processed meals, TV dinners, frozen items, and foods that come in a box.
Eat whole foods instead.
Keto Food List
Free Printable Keto Food List
Food is the key aspect of the ketogenic diet. Because of the very strick carbs restriction, it’s important to have a list of approved keto foods on hand.
It’s critical to only eat keto-approved foods to reach and stay in ketosis.
To get the most out of your ketogenic diet, plan your keto meals around these approved foods.