Keto Diet Rules: Fat-Protein-Carb Eating Guide
Fat Protein Carb Eating Guide | High Protein Eating Plan | Ketogenic Diet Vegetables List | Ketogenic Diet Carbs
Going keto is not a JOKE. You may think it is just about eating fats and protein and a little bit of carb, but it’s not that simple. Not all proteins and fats are healthy are going to work for you. Same goes for the vegetables and fruits! Were you aware of that? Don’t get anxious. This keto diet rules guide is going to simplify everything for you.
Basic Keto Diet Rules for Fats & Proteins
Best Fats
You need to add a lot of saturated fats in your diet. It is good for your immune system, bones and testosterone levels.
Source: Coconut oil, duck fat, lard, ghee, butter.
- Monounsaturated fats provide vitamin E and improve your heart health, immune system and vision.
Source: Olive oil, avocado, macadamia, almond oil.
- Polyunsaturated omega-3 reduces blood pressure, prevents stroke and other heart diseases.
Source: Sardine, salmon and other seafood.
- The liver can easily absorb and use MCT or medium-chain triglycerides fatty acids for energy. Boosts satiety, metabolism and weight loss.
Source: Cheese, butter, coconut oil.
Banned Fats
- Refined oil and fat need to be processed at high temperature, which creates cell-damaging free radicals.
Source: Soybean, corn, canola, sunflower and grape seed oils.
- Trans fats boost stroke risk and weight gain.
Source: Margarine.
Best Proteins
- Protein containing Vitamin A and E, a great deal of antioxidants, beta carotene.
Source: Meat and offal of grass-feeding animals, wild-caught fish, seafood, organic eggs.
Banned Proteins
- Protein low in nutrients, processed hot dog, sausages containing nitrates that are linked to cancer.
Source: Farmed and processed animal products, fish and seafood.
Vegetables
Not all vegetables that look good and healthy will help you achieve ketosis. Go for the leafy greens and dark-shaded vegetables that grow above ground.
| Best Vegetables | Banned Vegetables |
| Spinach, kale, Swiss chard, lettuce, cucumber, zucchini, celery, cauliflower, cabbage, asparagus, squash, broccoli, peppers, eggplant, tomatoes, onion, garlic, radishes. Seaweed like nori and kombu, etc. | Yucca, potatoes, beans. Yams, legumes, peas, corn and other similar starchy high-carb vegetables growing below ground, etc. |
Dairy Products
It is going to be really confusing. However, you should stick with the full-fat ones, but moderation. They are more nutritious and filling. Nevertheless, avoid milk and shredded cheese. Milk contains lactose that converts into glucose and shredded cheese contains a high-carbs potato starch.
| Best Dairy | Banned Dairy |
| Full-fat dairy products like yogurt, cream, sour cream, cheese like cottage cheese, goat cheese, and others. | Milk and shredded cheese.
(if you can’t avoid it, consume sparingly) |
Nuts and Seeds
Nuts and seeds are rich in healthy fats but also loaded with calories. Enjoy them carefully so that you don’t exceed your daily carbs limit.
| Best Nuts and Seeds | Banned Nuts and Seeds |
| Walnuts, almonds, flax seeds, sunflower seeds, pecans. | Chestnuts, pistachios, cashews. |
Fruits
Basically, any fruit is a big NO for keto diet. They are sweet and rich in carbs. However, there are a few exceptions. Avocados got a good amount of fat, fiber and are low in carbs. Berries got a negligible carbs content and a cup of tomatoes equals to merely 6 grams of net carbs.
Drinks and Beverages
You can have any low-carb drink, but avoid any that contains citric acid and aspartame. Water, seltzer, black coffee, herbal tea, unsweetened nut milk, wine, and light beer are okay to drink. Caffeine or tea is also okay as long as you don’t add sugar or milk to it. Avoid fruit juices, flavored liquor, sweet wine, soft drinks.
Sweets
Sugar is out of the question. However, there are several ways you can satisfy your sweet-tooth.
| Best Sweets | Banned Sweets | |
| Sweeteners | Stevia, erythritol, xylitol, monk fruit powder, inulin. | Sugar, fructose-containing corn syrup, agave nectar, honey. |
| Chocolates | 70% cocoa dark chocolate, cocoa powder. | Sugar containing chocolates or candy. |
Getting into ketosis is complicated and a single wrong bite can undo all your efforts. However, if you strictly adhere to these keto diet rules, then you can easily reach to the optimal level of ketosis. Go, Keto!
Fat Protein Carb Eating Guide | High Protein Eating Plan | Ketogenic Diet Vegetables List | Ketogenic Diet Carbs
