A complete list of Keto foods and foods you can’t have on a Keto diet menu.
The Keto diet is a high-fat, low-carb, and moderate protein diet designed to induce ketosis.
It’s a state where your body switches itself from burning carbs to fat for fuel.
To get to this fat burning state, you have to eat according to your what’s called Keto macro ratio.
It basically recommends how much of each type of macro (carb, fat, and protein) to eat to reach ketosis.
This translates to:
- 65-70% calories from fat.
- 15-30% calories from protein.
- 5-10% calories from carbohydrates.
While these figures are different from person to person, here is the base of eating Keto.
Generally speaking, you want to go heavy on healthy oil and fat and avoid starchy carbs to reach ketosis.
In other words, combinations of the fat, low-glycemic veggies, and some protein are what you want to aim for.
Before we get right to the list of what food to eat and what not to eat on a Keto diet, let’s take a look at foods essential to 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 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