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Foods to Eat on the Keto Diet

Confused about what to eat on the keto diet? This comprehensive list breaks down essential food groups and specific low-carb options to help you succeed.

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Foods to Eat on the Keto Diet

The keto diet has been a darling amongst health enthusiasts and dieters for many years now. And if you’re new to the trend, the ketogenic diet involves eating low-carb, high-protein foods while emphasizing healthy fats, oils, vegetables, and plant-based foods.

The keto diet works by getting your body into a state of ketosis: a process by which your body switches from burning carbohydrates for fuel to burning actual fat.

And while the keto diet has worked for people all over the world, there is still some mystique surrounding what kinds of foods you should and shouldn’t eat while on it.

Make no mistake about it, the foods you eat while on the ketogenic diet are pivotal to your weight loss success. So in the following post, we will be talking all about the keto diet foods you should be eating and the foods you should be staying away from.

What is a Keto Diet?

A keto diet, short for ketogenic diet, is a low-carb, high-fat eating plan designed to shift your body into a state called ketosis. In ketosis, your body burns fat for energy instead of carbohydrates. This diet typically includes foods like meat, fish, eggs, dairy, nuts, seeds, and healthy fats, while limiting carbs from sources like bread, pasta, and sugar. to learn what a Keto Diet is?

Check out this YouTube video by Scripps Health, Scripps is a non-profit health system committed to providing high-quality patient care and has been ranked No. 1 in San Diego by U.S.

Best Protein Sources on a Keto Diet

Protein is a huge part of the ketogenic lifestyle and dieting in general. That’s because protein can help increase your metabolism, and high-protein diets have been proven effective for weight loss. Some of the best proteins for the keto diet include:

  • Seafood - Fatty fish are great for weight loss because they are rich in omega-3 fatty acids, which can help reduce body mass index according to studies. So try incorporating more seafood like tuna, salmon, and shrimp into your keto diet.
  • Meat and Poultry - Meat and poultry like beef, chicken, and turkey are essential for the keto diet because they are low-carb and rich in protein.
  • Eggs - Eggs also contain a good amount of protein and are common enough to add to any meal.

Keto Vegetables: Low-Carb Veggies to Include

Of course, vegetables are some of the best keto-friendly foods because they are low-to-no carb, and provide many essential nutrients and vitamins that will aid you in your weight loss journey. Some of the best vegetables include:

  • Leafy Greens - Leafy greens like kale, spinach, and lettuce are nutrient-dense and provide a good amount of dietary fiber to aid with metabolism and digestion.
  • Cruciferous Vegetables - Cruciferous vegetables like cauliflower and broccoli are great for the keto diet because they are filling and can be used in many recipes.
  • Zucchini and Bell Peppers - Zucchinis and bell peppers are versatile keto vegetables and can help initiate thermogenesis in the body, which will boost its fat-burning ability.

Dairy and Dairy Alternatives on the Keto Diet

Dairy products tend to be high in fat, protein, and vitamin D - all essential in the ketogenic diet. So your keto food list should include things like:

  • Cheese - Cheddar, ricotta, cream cheese, parmesan, and mozzarella are low-carb and high-fat dairy products good for the keto diet.
  • Greek Yogurt and Cottage Cheese - These foods will bring a few carbs to the table, but they make up for it because they are viable non-animal-based proteins.
  • Unsweetened Almond and Coconut Milk - These are great options if you want to incorporate dairy into your keto meal plan but are lactose intolerant.

Nuts and Seeds for a Keto Diet

Nuts and seeds are great keto foods because they are high in plant-based protein, low in carbs, and provide a good amount of dietary fiber. Some of the best nuts for the keto diet include almonds, macadamias, and pecans.

A well-formulated ketogenic diet emphasizes nutrient-dense, low-carbohydrate foods like non-starchy vegetables, quality protein sources, and healthy fats to support ketosis and overall health," states Kristin Kirkpatrick, MS, RDN

If you are looking to add keto-friendly seeds to the mix, try pumpkin seeds, chia, and flaxseeds for a boost in protein and dietary fiber.

Keto-Friendly Fruits: Low-Carb Choices

Keto food is all about keeping your daily intake of carbs as low as possible. Some examples of low-carb fruits include:

  • Berries - Berries like strawberries, raspberries, and blackberries are rich in antioxidants and can help fill you up without having to eat a ton of carbs.
  • Avocados - Avocados are rich in healthy fats like unsaturated and monounsaturated fats. They also contain only about 2 grams of carbohydrates per half.
  • Coconut - Coconut is another low-carb, high-fat option for people on the ketogenic diet. It can be used directly in dishes and recipes or as a replacement for cooking oils.

Beverages That Fit a Keto Diet

We didn’t forget about drinks. Sugary drinks can undo all the progress you have made in incorporating healthy keto foods into your diet. So here are some better options:

  • Water - Flat water and sparkling water hydrate your body without introducing any carbs to your diet.
  • Unsweetened Coffee & Tea - Tea and coffee can provide you with a boost of energy due to their caffeine content. They are also low-carb, so they fit nicely with the keto diet.
  • Keto Electrolyte Drinks - Keto Electrolyte Drinks can be very helpful for people on the keto diet because they can negate the effects of the keto flu, which can include headache, nausea, brain fog, fatigue, irritability, constipation, trouble sleeping, and more.

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*All individuals are unique. Your results can and will vary.

Foods to Avoid on a Keto Diet

The key to keto success is as much associated with the foods you should eat as the foods you should avoid.

To give you an idea of foods you should avoid while on the keto diet, please take a look at the following list:

  • High-Carb Vegetables - Certain vegetables can be high in carbs, which makes them bad for the keto diet. Such vegetables include potatoes, corn, and carrots.
  • Sugary Fruits - Fruits high in natural sugar can also be detrimental to your insulin resistance, metabolism, and negate the positive effects of the keto diet. Such fruits include bananas, grapes, and mangoes.
  • Grains and Legumes - These kinds of foods are naturally high in carbohydrates and don’t align with the precepts of the keto diet.
  • Processed and Sugary Foods - Processed and Sugary Foods are not good for any diet plan, the keto diet notwithstanding. So try to avoid sugary sodas, juices, energy drinks, and cocktails.
Foods to Avoid in a Keto Diet Foods to Avoid in a Keto Diet

How to Plan Your Keto Diet the Right Way

You may be asking yourself, ‘what to eat on the keto diet’, so we have prepared a simple food list that you can create a keto shopping list from:

  • Avocado
  • Eggs
  • Milk
  • Cauliflower
  • Meat and poultry
  • Berries
  • Cheese
  • Asparagus
  • Cucumber

What about in-between meals? Many of us simply can’t resist snacking, and luckily, some of the best keto foods are also great for snacking.

Try munching on nuts, seeds, cheese, olives, berries, sliced cucumber, and broccoli with your favorite keto dressing next time you get the urge to snack.

If you want to implement the ketogenic diet successfully, there are also some pitfalls that you should avoid.

Often, people make avoidable mistakes when adopting the ketogenic diet, so here are some things to be mindful of:

  • Movin' Too Fast - The keto diet can be difficult because it is carb-restrictive. Many people fall off the keto wagon, so to speak, when they try to cut carbs too quickly. Start slow and set realistic goals for slowly cutting down your carbs when you are first starting with the keto diet.
  • Not Asking A Doctor - The Keto diet may be unsustainable for people with certain health conditions or dietary needs. So be sure to speak with your healthcare practitioner about whether the keto diet is right for you or not.
  • Not Drinking Enough Water - Cutting out carbs can alter how fluids are used in the body and throw your electrolyte levels out of balance. That’s why you need to drink plenty of water on the keto diet and make sure you stay properly hydrated.
  • Not Accounting For Keto Flu - The keto flu makes a lot of people stop with the keto diet. But if you load up on foods that are rich in potassium, magnesium, and sodium, you can potentially negate the effects of keto flu.

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*All individuals are unique. Your results can and will vary.

Conclusion

Being aware of the foods that work best for the keto diet before you start this diet is extremely important.

It’ll give you a clearer idea of what kinds of meals you can make, help with food prep, and allow you to select your favorite ones, which will make the keto diet more sustainable.

And make no mistake about it, consistency and sustainability are crucial when it comes to losing weight on the keto diet. So be sure to refine your own keto diet food list with the items we have described in today’s post.

For even better results, you should consider pairing your efforts with the best supplements for weight loss to support your journey.

FAQs

Chicken, turkey, beef, nuts, seeds, berries, and leafy green vegetables are all examples of some of the best keto foods.

It may be possible, but it is not advisable. It is considered unhealthy to lose more than 1-2 pounds in a single week.

So what can you eat on a keto diet? Try dishes like Thai BBQ pork salad, low-carb sesame chicken, keto chicken pot pie, loaded cauliflower, cauliflower rice, and Colombian zucchini rellenos.

Foods like nuts, hard-boiled eggs, and chicken that pack a lot of protein will help fill you up without excessive carbs.

About Flawless Bloom Staff

The Flawless Bloom Staff category features a diverse team of writers, each bringing specialized knowledge in areas such as nutrition, fitness, wellness, and more. Articles in this category benefit from insights provided by multiple experts. All content is peer-reviewed and regularly updated to ensure compliance with our editorial standards.

References

  1. A high-protein diet for reducing body fat: mechanisms and possible caveats: https://pmc.ncbi.nlm.nih.gov/articles/PMC4258944/
  2. The effect of omega-3 fatty acid supplementation on weight loss and cognitive function in overweight or obese individuals on a weight-loss diet: https://pubmed.ncbi.nlm.nih.gov/35815739/
  3. Are avocados high in fat?: https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/avocado
  4. What is keto flu?: https://www.health.harvard.edu/blog/what-is-keto-flu-2018101815052