Foods to Eat on the Keto Diet

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?

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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

The keto diet allows flexibility as long as you stay within your daily carbohydrate limit. However, some foods sit in a gray area, falling between high-carb and low-carb options.

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.
• Cocoa Powder: Always check the labels, as the carb content varies depending on the type and portion size. Cocoa is often hailed as a "superfood" due to its high antioxidant content.
• Dark chocolate: It is rich in flavanols, which can help lower blood pressure, support healthy arteries, and potentially reduce the risk of heart disease.

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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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.

Carb counts for starchy vegetables:

• Corn (1 cup): 32g net carbs (36g total carbs)
• Potato (medium): 33g net carbs (37g total carbs)
• Sweet Potato (medium): 20g net carbs (24g total carbs)
• Beets (1 cup, cooked): 14g net carbs (17g total carbs)
• 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.
• Carb Content of High-Sugar Fruits:
• Banana (1 medium): 24g net carbs (27g total carbs)
• Raisins (1 ounce/28g): 21g net carbs (22g total carbs)
• Dates (2 large): 32g net carbs (36g total carbs)
• Mango (1 cup): 22g net carbs (25g total carbs)
• Pear (1 medium): 21g net carbs (27g total carbs)

Carb counts for high-sugar fruits:

• Grains and Legumes - It is generally recommended to limit your daily carbohydrate intake to 20–40 grams. 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.
• Chips and Crackers: Keep chips, crackers, and other processed, grain-based snack foods, which are high in carbohydrates and low in fiber, to a minimum.

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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Pros & Cons of the Keto Diet