What To Eat and Avoid on Keto
So how do you know what to eat on the Keto diet? We came up with a quick and easy guide which categorizes food into Keto and Non-Keto compliant to refer to if you decide to dip into the Keto Lifestyle and try it out for yourself.
Get it? Got it? Great.
Now let's drill into specifics for each category.
Keto: the main goal is to avoid carb-based foods like grains, sugars, legumes, rice, candy, soda or juice, most fruits and potatoes. The Keto Diet can help you lose weight without experiencing the hunger pangs of Low Fat diets and may accelerate these effects. Some find it simplest to base their diets mostly on whole, single-ingredient foods but effective meal-planning can really please your palate and increase the variety of meals you eat (Happy Keto, Happy Life!).
What To Eat
Meat & Fatty Fish: Red meat, steak, ham, sausage, bacon, chicken and turkey. Salmon, trout, tuna and mackerel
Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella)
Avocados: Whole avocados or guacamole
Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds
Low-carb veggies: Green veggies, asparagus, kale, broccoli, preference should be given to above ground growing vegetables which have lower carb counts than below ground root veg
Butter and cream: Look for Grass-Fed, antibiotic and hormone-free when possible
Healthy oils: Extra virgin olive oil, coconut oil and avocado oil
Herbs & Spices: Focus on unprocessed basics like salt, pepper and various healthy herbs and spices
Eggs: Pastured, Free Range & omega-3 whole eggs
What To Avoid
Any food that is high in carbs should be limited.
Here is a list of foods that need to be reduced or eliminated on a ketogenic diet.
Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, donuts
Grains or starches: Wheat-based products, rice, pasta, cereal
Fruits: All fruit has fructose (a variant of sugar), consume only small portions of lower-sugar fruits such as most berries
Beans or legumes: Peas, kidney beans, lentils, chickpeas are all high in carbs
Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips are high in carbs
Low-fat "diet" products: These are highly processed and often high in carbs
Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
Sweet Condiments: These often contain sugar and unhealthy fat
Alcohol: Most alcoholic beverages have high carb content since most are made from fruits or grains