Keto Food Guide: Ketogenic Diet

Keto Food Guide | Ketogenic Diet Fruit List | Diet Doctor Ketogenic Diet | Beginner Keto Diet Plan

What can you eat on a ketogenic diet is a big challenging question especially for the beginners. Now, your worry time is over. Here, is the keto food guide help you decide your keto-friendly meals so that you don’t have to quit because you are not sure what to eat.

What Can You Eat On A Ketogenic Diet?

According to the ketosis definition, you should be eating more of healthy fats, a bit of protein and very little of carbs. So, based on that, you are going to eat foods that are low-carb and rich in healthy fats and nutrients. That also means you need to avoid any food with added preservatives and colorings. The ketogenic diet is much more than just losing weight, it’s about being healthy. If you need a personalized guidance to identify what can you eat on ketogenic diet for medical purposes, then you must consult your doctor.

Here, is a list of food items you can and should eat on a keto diet.

A. Healthy fats

♣ Saturated fats sources like clarified butter, chicken or duck fat, ghee, coconut oil.

♣ Polyunsaturated fat from seafood and fatty fish that are not farmed.

♣ Monounsaturated fats from avocado and olive oil.

B. Grass-fed and uncultivated animal and dairy products.

♣ Wild-caught fatty fish and seafood, organic pastured meat (lamb, beef, pork) offal of grass-fed animals, poultry and others. AVOID FARMED PORKS.

♣ Full-fat yogurt, cheese, cottage cheese, cream, sour cream. DON’T GO FOR LOW-FAT PRODUCTS THAT CONTAIN SUGAR/STARCH.

C. Low-carb vegetables

♣ Cruciferous veggies like kale, radish, broccoli, cabbage, cauliflower fennels.

♣ Nightshade veggies like eggplant, tomato, pepper.

♣ Leafy green vegetables like lettuce, chard, chive, spinach, bok choy.

♣ Seaweeds like nori, okra, kombu.

♣ Others like asparagus, cucumber, zucchini, bamboo shoots, celery stalks.

D. Fruits

♣ Avocados, all berries, coconut, olives.

E. Nuts and seeds

♣ Macadamia, brazil nuts, almonds, walnuts, pumpkin seeds, sesame seeds, hemp seeds etc.

F. Drinks, beverages, and condiments

♣ Water, black coffee or with coconut milk or cream, herbal or black tea.

♣ Mayonnaise, pickles, pesto.

♣ Soy sauce, arrowroot powder, sugar-free tomato sauce etc.

♣ Dried herbs and spices.

♣ Sweeteners like stevia, erythritol, sucralose. Be careful when using any keto diet sugar substitute. Not all sweetener is good for keto.

What are the foods you cannot eat?

Knowing what can you eat on a ketogenic diet has somewhat pointed out the food items that are your off-limit. However, to make it more clear the below mentioned once are banned from your diet.

A. Grains

♣ Wheat, oats, corn, rice, buckwheat, etc.

♣ Grain products like pasta, noodles, cookies, bread, etc

B. Processed foods

♣ Hot dog, shredded cheese, etc.

C. Factory-processed or farmed animals

♣ Factory-farmed pork, ham, hot dogs.

♣ Farmed fish. Avoid the fish that have a high mercury content.

D. Sugars and sweeteners

♣ Sugar, maple syrup, chocolate sauce, honey, etc.

♣ Sweeteners with high GI like aspartame, saccharin, Splenda, etc.

E. Refined oil and fats

♣ Sunflower oil, corn oil, canola oil, margarine, etc.

F. Low-fat, Zero-Carb products.

♣ Products like diet soda, chewing gum may be loaded with carbs or gluten. Better avoid them.

G. Milk

♣ No milk, please. 

H. Got carbs and very difficult to digest.

♣ Tropical fruits like banana, papaya, mango,

♣ High-carb fruit like grapes, pineapple.

♣ No fruit juice.

♣ No dried fruits.

I. Drinks

♣ Sweet, high-carb drinks and alcohol.

♣ Soda and soft drinks.

J. Soy Products

♣ Gelatin, whey protein products, almond milk products.

K. Vegetables

♣ Root vegetables that are grown underground like potatoes, sweet potatoes.

♣ Starchy vegetables.

You can have vegetables or fruits with slight carb content, but make sure you have only a moderate quantity and that too occasionally. Nothing is better if you can avoid them. This is a general food guide list to help you find out what can you eat on a ketogenic diet. But, only a certified expert should guide you with what and how much you would be eating on a keto diet. One thing more, always make sure your daily total carb intake is within your optimal limit.

Keto Food Guide | Ketogenic Diet Fruit List | Diet Doctor Ketogenic Diet | Beginner Keto Diet Plan