Weight Loss

 

What can you eat on Keto Diet?

A healthy keto diet is built on whole, nutrient-dense foods, such as meat, fish, eggs, and non-starchy vegetables, along with natural fats like butter or olive oil. Use the food lists below to choose foods that keep you at less than 20 grams of net carbs per day (total carbs minus fiber).

Meat, poultry and substitutes

Meats are perfect for keto. You can have beef, pork, lamb, wild game, and poultry of all kinds. Choose items with no added sugars, starches, or breading to keep your carbs low.

Meats and meat substitutes

• • beef
  • poultry (chicken)
  • lamb
  • pork
  • poultry
  • tofu, extra firm

I recommend eating deli meats and sausages in moderation

Fish and seafood

Most fish and shellfish are keto-friendly. Fatty fishes such as salmon, sardines, mackerel, and herring are excellent choices, as are mild white fishes such as cod, halibut, and trout. Choose fish and seafood without added sugars or breading to keep your carbs low.

Keto-friendly fish and seafood

• • fish of all types
  • lobster
  • shrimp
  • squid
  • tuna
  • anchovies
  • crab

Eggs

Eggs are delicious, vegetarian-friendly. Try them boiled for a on-the-go options, fried in coconut oil/olive oil/butter, or scrambled with veggies.

Keto-friendly vegetables

Enjoy unlimited non-starchy vegetables used in salads such as cucumber, celery, and radishes. Other favorites include cauliflower, cabbage, avocado, broccoli, and zucchini. Fresh or frozen, most vegetables that grow above-ground are keto-friendly.

Best keto vegetables

• • cauliflower
  • avocado
  • broccoli
  • cabbage
  • zucchini
  • spinach
  • asparagus
  • kale
  • green beans
  • brussels sprouts

Fruit and berries

Most tart fruits, such as berries, lemons, and limes are fine if you keep the serving size small. The same is true for melons because of their high water content. But almost all other fruit contains too much sugar.

Best keto fruits and berries

• • blackberries
  • coconut
  • lemons
  • limes
  • raspberries
  • strawberries

*Note: You want to keep your sugar intake to a minimum so I recommend berries and fruits in a very small amount. You don't want to kick your body out of ketosis with too much sugar from fruit.

Nuts and seeds

Many nuts and seeds are low in carbs. Just watch out for two things. First, don’t eat too many! Start with just a few or up to ¼ cup (about 25 grams) for a snack. And the kind of nut you choose matters. Some nuts, such as cashews, are much higher in carbs than others, such as pecans or macadamia nuts. You can also enjoy pumpkin, sunflower, and other seeds on keto.

Best keto nuts and seeds

• • almonds
  • Brazil nuts
  • hazelnuts
  • macadamia nuts
  • peanuts
  • pecans
  • pine nuts
  • walnuts

Cheese and full-fat dairy

Cheese, butter, and heavy cream can all be part of a keto diet. Unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella. Greek yogurt in particular, makes for a protein-rich breakfast with few carbs. Avoid flavored low-fat yogurt that is often full of added sugar. Note: Check your milk labels for added sugar. You want to drink milk in moderation so you don't ingest too much sugar.

Fats and sauces

Don’t fear fat. It can help you feel fuller longer. Think of healthy fats such as olive oil, coconut oil, ghee, and avocados. Most of your fat should come with protein-rich foods like meat, poultry, fish, and eggs.

Drinks

Enjoy water, sparkling water, any drinks with no added sugar, tea, and coffee.

Alcohol

If you are going to have a drink while on the keto diet, I recommend vodka and soda, tequila and sparkling water, or clean-crafted wine. Scout & Cellar's clean-crafted wine has no added sugar and their website tells you exactly how many grams of residual sugar is in each bottle. This way you know exactly what you are drinking.

What food should I avoid on a keto diet?

Any food that's high in carbs should be avoided. Carbohydrates turn into sugar when metabolized so choose foods low in sugar.

Here’s 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, etc.
• grains or starches: wheat-based products, rice, pasta, cereal, etc.
• fruit: all fruit, except small portions of berries like strawberries
• beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
• root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
• low fat or diet products: low fat mayonnaise, salad dressings, and condiments
• some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
• unhealthy fats: processed vegetable oils, mayonnaise, etc.
• alcohol: beer, liquor, mixed drinks
• sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

Most importantly, live your life to the fullest with a balance between nutrition and fun. Learn how a glass of clean-crafted wine can fit into your nutrition plan!