Keto Diet Foods List – One of the diet plans that has risen in popularity recently because of the weight loss benefits is the ketogenic or keto diet which involves consuming high amounts of fat and extremely low amounts of carbs. The whole diet is based on the premise that when you achieve the metabolic state called ketosis your body will burn fat to produce energy instead of carbohydrates.
Typically our bodies get the energy to function properly by Glucose which is a type of sugar that is taken by eating food rich on carbohydrates. The thing is if we stop consuming food that is high on carbohydrates and the glucose levels in our bodies drop, we will start using fat to produce the energy necessary.
Keto Diet Foods List
After a few days on a low-carb, keto diet our body will run out of glucose reserves and will start to create compounds called ketones from the reserves of fat and the fat we eat from our diet. Researchers have found out that ketones have a lot of benefits including increased mental clarity, lower risk of Chronic diseases and fat loss.
If this peaked your interest then before going on a Keto diet foods list it’s very important that you know how to recognize a proper keto diet plan and know how much to eat of each type of food.
The first thing is to limit your daily carbs consumption to about 20-30 grams of net carbs which means after dietary fiber is taken into account the remaining amount of carbs is the so called net carbs. So what you’ll need to do to properly calculate the amount of carbs is to subtract the grams of carbs from the total carb grams and you’ll get the net carbs in grams.
Basically a standard Keto diet foods list is constructed of about 15-20 percent of protein, 5 percent of carbs and around 70-80 percent of fats.
What Should a Keto Diet Plan Look Like?
keto diet foods list – A few examples of low-carb, high-fat foods that should be on your keto diet food list:
- The plan you should strive for is one that has a lot of healthy fats and its best if it’s about 80% of your total daily calories. These healthy fats can be found in coconut oil, grass-fed butter, palm oil, olive oil and a few nuts and seeds. Consuming healthy fats is an important feature of every recipe you cook because it provides the necessary energy for the day, prevents fatigue, weakness and hunger.
- Another thing you need in your keto meal is a non-starchy vegetable and some of the most popular ones are broccoli, cucumber, zucchini, all leafy green veggies and asparagus.
- High protein foods should be taken in moderate amounts but it’s imperative that they are either very low-carb or no-carb at all. Some of these include grass-fed meat, cage-free eggs, bone broth, wild-caught fish, pasture-raised poultry and some full-fat dairy products.
- Fruits are not very keto friendly so you’ll have to cut down the fruits you eat regularly.
The hard part for adjusting to a good keto diet foods list is that the types of food you have to avoid are the ones that you’ve previously been consuming in large amounts to satisfy your daily calories intake. Some of those are fruits, processed foods and drinks that are high in sugar, conventional dairy products, desserts, products made of white/wheat flour and a lot of other foods that are high in carbs and are a source of empty or useless calories.
Best Items for Your Keto Grocery List:
Healthy Fats for Your Keto Grocery List
Basically what you need to strive for is the healthy fats that contain zero net carbs which are most of them anyway.
- Some healthy keto fats include saturated fat, polyunsaturated fats, monounsaturated fats, omega-3 fatty acids. The best way is to incorporate all in your daily diet plan with an accent on saturated fats as opposed to polyunsaturated fats.
- Flaxseed, macadamia oil, avocado oil, olive oil, cold-pressed coconut, MCT oil.
- Ghee and butter
- Duck fat, lard or chicken fat
Keto Diet Proteins
keto diet foods list – Proteins that come from animals such as fish contain very small amounts of carbs and they can be consumed when you want to control your hunger but in moderate amounts. Try to choose cuts of meat that are fattier like chicken thighs or legs instead of lean ones like chicken breasts.
- Fatty cuts of meat like grass-fed beef, lamb, veal, goat, venison etc.
The grass-fed meat is better because it has a higher quality of omega-3 fats
- Turkey, quail, chicken, pheasant, goose, hen, duck and other poultry
- Fish such as tuna, anchovies, bass, mackerel, salmon, trout, sardines, flounder, etc.
- Cage-free eggs and egg yolks
- Meat from organs such as liver.
- Cruciferous veggies such as Brussels sprouts, cauliflower, cabbage and broccoli
- Fermented food such as kimchi, dairy or coconut kefir, sauerkraut
- Zucchini, leeks, chives, cucumber and celery
- Some veggies that are allowed even though they are a bit higher in carbs such as asparagus, bamboo shoots, bell pepper, sugar snap peas, bean sprouts, water chestnuts, mushrooms, jicama, radishes, green beans, tomatoes, wax beans.
- All leafy greens such as collards, turnip, mustard, arugula, chicory, escarole, endive, fennel, romaine, sorrel, radicchio, spinach, chard, kale, dandelion or beet greens etc.
- Turkey or beef jerky
- Raw or cooked veggies if possible with homemade dressing
- Hard-boiled eggs
- Bone broth preferably homemade
- Shirataki noodles with a lot of water
- Half an avocado with sliced lox
- Minced meat wrapped in lettuce
- Herbs and spices
- Apple cider vinegar
- Poppy seeds
- Hot sauce without sweetener
- Unsweetened mustards
- Unsweetened black coffee and tea but in moderate amounts
- Bone broth
Keto Foods To Eat Only Occasionally To Keep You In Ketosis
These types of products should be consumed from time to time because they contain natural sugars. Hard cheeses that are higher on fat have less carbs and low-fat milk as well as soft cheeses contain more.
- Organic and raw full-fat cow’s and goat milk
- Full-fat cottage cheese
- Full-fat cheeses
- Yams and sweet potatoes
- Artichokes, okra, beets, parsnips and sweet peas
Legumes and Beans
- Soy products such as tofu, tempeh, edamame
- Kidney, chickpeas, lima, black, brown, lentils, hummus etc.
Nuts and Seeds
- Cashews, almonds, walnuts, pistachios, sunflower seeds, pumpkin seeds, chestnuts
- Seed butters and nut butters
- Flaxseeds and chia seeds
- Blueberries, blackberries, strawberries, raspberries
- Asian pears
- Protein smoothie with almond milk or water
- Veggies with melted cheese
- 10 olives
- 1 tablespoon nut butter or handful of nuts
It’s preferable to use condiments that are between 0.5-2 net carbs per 1-2 tablespoons. Before you buy any product check their ingredients label to see if there are any added sugars. Basically erythritol and stevia are the most commonly used ones because they don’t raise your blood sugar levels but still be careful not to use a lot of either of them.
- Sour cream
- Lemon and lime juice
- Soy sauce
- Salad dressing preferably homemade
- Ketchup or salsa without added sugars
- Mustard, Worcestershire sauce, hot sauces
It’s best to consume unsweetened drinks in moderate fashion, preferably 1-2 small drinks on daily basis.
- Bouillon or light broth for electrolyte maintenance
- Unsweetened almond or coconut milk
- Water with lime and lemon juice
- Fresh fruit and vegetable juices preferably homemade
Keto Foods To Keep Away From While On a keto diet foods list
Any type of sugar
- Honey and agave
- White, cane, raw, brown and confectioner’s sugar
- Anything made with compounds such as glucose, maltose, dextrose, lactose and fructose
- Syrups such as carob, maple, caramel, corn and fruit
Grains are very high on carbs and that’s the main reason why you should avoid eating any bread or small servings of grains
- Products containing corn such as tortillas, grits, polenta, corn flour, popcorn and corn meal.
- Everything that contains flour such as bread, rolls, muffins, pasta, bagels etc.
- Oats, all rice, wheat, couscous, pilaf, quinoa etc.
Almost All Non-Berry Fruits
Almost all fruits have a lot of carbs and they might stop you from achieving your goal if you consume them. To maintain your keto diet foods list stay clear of sweet fruits such as papayas, bananas, oranges, apples and mangoes.
Almost All Processed Foods
- All types of candy
- Desserts such as cakes, pies, ice cream, cookies
- Waffles, pancakes and other types of baked goods
- Cereals and oatmeal
- Crackers, pretzels, chips, etc.
- Foods with artificial ingredients/sweeteners
- Granola bars, snack carbs, meal replacements, protein bars etc.
- Canned soups, prepackaged meals, boxed foods
Caloric and Sweetened Drinks
- Sweetened tea or coffee drinks
- Fruit juices
- Alcohol such as beer, wine, liquor etc.
- Milk and dairy replacements such as cow’s milk, soy, almond, coconut, lactaid cream, half and half etc.
The Ketogenic Way of Life
keto diet foods list – So if at the start of this article you were skeptical about what you’ll be able to eat if you decide to take on this type of keto diet because you didn’t think there are a lot of foods that would allow you to stay away from net carbs, you can see now that surprisingly there are a lot of foods that are keto friendly.
Whenever you feel like you’re out of ideas for keto meals you can visit my page and see a number of keto diet recipes and a variety of keto diet snacks.
You’ll notice that simple meals start by taking into account the healthy fat first and then confirm that you have a lot of low-starch veggies with some moderate amounts of protein. Fish such as wild-caught salmon is an amazing choice for a keto meal just like a fatty cut of lamb surrounded by green veggies.
The perfect keto diet foods list breakfast would often consist of eggs as a central ingredient because it is very filling and has healthy fat. If you want a quick keto breakfast the go-to is often a keto smoothie mixed with protein powder. To prepare the smoothie use the list above with the approved fruit.
And remember that any time you feel like you’re out of keto meal ideas you can check out the recipe section on this site and enrich your cooking palate.
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