Not sure what to eat on a ketogenic diet? Here’s a quick food list for you to reference.
The Keto Diet is a great way to lose weight fast while gaining a ton of energy and feeling your best. So, you’ve decided to give it a shot. Awesome! Now what? Going on a diet is stressful enough; you constantly worry about “what to eat,” “how to eat,” and “where to buy it”? Am I in your head? Maybe. Like you, I, too have asked those same questions. Confused, perplexed and downright overwhelmed by the thought of it all. I went looking for information. Furthermore, came out on the other side with success. Fortunately for you, I went through that process and you do not have too. No more scratching your head unsure of what to eat on a keto diet? No more constantly wondering if you are dieting right in the first place. This ketogenic diet food list includes everything you can eat for ketogenic diet success.
Related Reading:
- The Ketogenic Diet: A Beginner’s Guide to Keto
- 16 of The Best Foods to Eat on a Ketogenic Diet
- Take Fat Burning To The Next Level (With These Delicious Keto Recipes)
What Exactly is the Ketogenic Diet
The simple explanation- it is a low carb, high-fat diet. Reducing your carb intake and increasing the number of healthy fats that you eat results in your body going into ketosis. I know, it sounds awfully complex, but it really isn’t. Here’s what it means: ketosis happens when you have a decreased amount of glucose in your body (which is a result of your low carb intake). Instead of using the glucose as fuel, your body needs to find another source of fuel. This is where fat comes in. Your body starts to attack the fat and use that as fuel instead. When it does this, it also produces something called ketones (which are made from the breakdown of fats in the liver). When these ketones are produced in your bloodstream and start circulating through your body, your body accepts these as fuel and turns your body into a lean, mean, fat destroying machine.
During this process, you still need to eat some carbs, but how do you know how many carbs your body needs? I’ve done a bit of research, and when you are beginning the keto diet, it is recommended that you consume 30-50 grams of carbs each day. Once your body gets used to this decrease in carb intake, you can cut back to 20-25 grams of carbs per day. We suggest you eat under 20-25 grams of net carbohydrates per day if you’re trying keto for weight loss.
Suggested Macronutrient Ratios
Before we jump into the list. I wanted to share the exact amounts of fat, carbs, and protein (also known as ‘macros’) you need to eat in order to get into ketosis will vary from person-to-person. But to help you get into the general ballpark, here are some recommendations.
Just remember that the bulk of your calories need to come from healthy, high-fat foods, and very few of your calories should come from carbs.
What To Make
Shopping Lists And Meal Plans
If planning your own meals sounds too time-consuming, we can help you avoid it.
For maximum simplicity checkout Keto In Five for their weekly keto meal plans.
4 Important Things To Remember On A Keto Diet
A keto diet is pretty simple, and most people see results fairly quickly.
But there are a few things to remember that can help make sure you get the most out of your keto diet. (These tips will also help you avoid ‘keto flu’ – the lack of energy that some people experience in the first 3-5 days of a keto diet.)
- Drink Plenty of Water.
- Get Plenty of Sodium.
- Eat Enough.
- Eat Enough Fat.
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With all of that in mind, here is the complete ketogenic diet food list…
Keto Grocery List
Ketogenic Diet Food List: Fats
In moderation, nuts and seeds can be used to create some fantastic textures. Try to use fattier nuts like macadamias and almonds. Try to get your fat from natural sources like meat and nuts. Supplement with saturated and monounsaturated fats like coconut oil, butter, and olive oil.
- Butter or ghee
- Avocados
- Macadamia nuts
- Coconut butter
- Cocoa butter
- Egg yolks (go with pasture-raised for the extra few bucks) #TreatYoself
- Coconut oil, olive oil, MCT oil, or avocado oil
- Nuts and seeds or nut butter (choose fattier nuts like macadamia nuts or almonds)
- Fatty fish
Ketogenic Diet Food List: Proteins
Try to stick with organic, pasture-raised and grass-fed meat where possible. Most meats don’t have added sugar in them, so they can be consumed in moderate quantity. Remember that too much protein on a ketogenic diet in relation to fat can cause the body to break down protein for fuel instead, decreasing or stopping ketosis.
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- Beef
- Poultry
- Pork
- Fish
- Shellfish
- Organ meats
- Eggs
- Lamb
- Goat
Beware of meats that contained processed ingredients, sauces, or cured meats with added sugars. These can easily increase your carb and sugar intake.
Ketogenic Food List: Carbohydrates
We suggest you eat under 20-25 grams of net carbohydrates per day if you’re trying keto for weight loss.
VEGETABLES
Fresh or frozen doesn’t matter. Stick with above ground vegetables, leaning toward leafy/green items. Think low-carb and non-starchy. Choose leafy greens first, including:
- Kale
- Spinach
- Swiss chard
- Bok choy
- Lettuce
- Radicchio
- Brussels sprouts
- Broccoli
Other options include:
- Onions
- Bell peppers
- Asparagus
- Kohlrabi
- Celery
- Cucumber
- Zucchini
- Cauliflower
FRUITS
Fruits must be limited and eaten in VERY small amounts, as they have a high sugar content.
- Strawberries
- Blueberries
- Raspberries
- Cherries
- Cranberries
- Mulberries
For fruits and vegetables, fresh or frozen is fine, and organic is best but not required. Take a deep dive in the Source Matter Series: A Guide to Buying Healthy Produce
Ketogenic Food List: Supplements
Okay so we hit all three macronutrients, but there’s so much we haven’t talked about! Here’s the guide to everything else you might consume on your ketogenic diet, it didn’t quite fit the macro mold.
Exogenous Ketones
Exogenous ketones help you get back into ketosis at any time, instead of having to wait for at least a couple days. They can be taken in between meals to provide a quick punch of ketones or before a workout for additional energy.
MCT Oils and Powders
MCT is short for medium chain triglyceride. MCTs are a type of fat that can be readily used for energy by your body and do not have to be shuttled around your digestive system before use. They are precursors to ketones and help your body burn fat instead of burning carbs.
Perfect Keto MCT Oil Powder adds an unflavored creaminess that is incredible in coffee, tea, and any smoothie you can think of.
Collagen Protein Supplements
Collagen is a type of protein – 1 of over 10,000 in your body. Collagen is the most abundant protein in your body, accounting for 25-35% of all protein. It can be considered the glue that holds your body together.
Micronutrient Supplements
One of the toughest parts of keto is that it cuts out lots of starchy fruits and vegetables that are high in carbohydrates. However, they are also packed with nutrients. Keto Micro Greens is the solution to getting enough nutrition from produce while eating a low carb ketogenic diet. Perfect Keto Micro Greens Powder is 14 servings of 22 different fruits and vegetables, plus MCT fats for absorption.
Ketogenic Pre-Workout Supplements
Pre-workout powders are for people who are on a ketogenic or otherwise low-carb diet and want a healthy, ketogenic pre-workout energy drink without all the crap in other pre-workout drink mixes. They can be used any time of day for a quick, clean and healthy energy boost for physical and cognitive performance without the caffeine crash.
Keto Food List Extras: (Condiments, Spices, Sweeteners)
SAUCES AND CONDIMENTS
- Yellow mustard
- Ketchup without added sugars (or sugar alcohols)
- Mayonnaise (preferably made from cage-free eggs)
- Horseradish
- Hot sauces
- Worcestershire sauce
- Sauerkraut without added sugars
- High-fat salad dressings with low or no added sugars
HERBS AND SPICES
- Basil
- Oregano
- Parsley
- Rosemary
- Thyme
- Cilantro
- Cayenne pepper
- Chili powder
- Cumin
- Cinnamon
- Nutmeg
- Lemon or lime juices
- Salt and pepper
SWEETENERS
- Stevia (preferably liquid form, as the powder, can sometimes have dextrose or maltodextrin added as binders
- Erythritol (it’s not digested by the body, so it contributes no carbs or glycemic load)
- Monk fruit
- Xylitol
Ketogenic Diet Food List: Dairy
Most dairy is fine, but make sure to buy full-fat dairy items. Harder cheeses typically have fewer carbs.
- Full-fat yogurts
- Mayonnaise
- Heavy cream
- Sour cream
- Cottage cheese
- Cream cheese
- Hard cheeses like parmesan, swiss, feta, and cheddar
- Soft cheese like brie, Monterrey jack, mozzarella, and bleu cheese
FOODS TO AVOID WHILE ON A KETO DIET
Avoid these high-carb foods
By now, you should have a pretty good idea of what to eat on a ketogenic diet. Make sure that you read and re-read through the list of acceptable foods to build a mental image around what type of meals you will want to eat.
If you’re still unsure about any products or food items that might not be keto friendly, don’t worry too much. Below, you’ll find a list of things that you should always be on the lookout for.
- Sugar. It’s typically found in soda, juice, sports drinks, candy, chocolate, and ice cream. Anything that’s processed and sweet you can think of most likely contains sugar. Avoid sugar at all costs.
- Grains. Any wheat products (bread or buns), pasta, cereal, cakes, pastries, rice, corn, and beer should be avoided. This includes whole grains like wheat, rye, barley, buckwheat, and quinoa.
- Starch. Avoid vegetables (like potatoes and yams) and other things like oats, muesli, etc. Some root vegetables are okay in moderation – be sure to read the section on vegetables.
- Trans Fats. Margarine or any other spreadable replacement butter should be avoided as they contain hydrogenated fats (bad for us).
- Fruit. Avoid any large fruits (apples, oranges, bananas) as they’re extremely high in sugar. Some berries can be consumed in moderation – be sure to read the section on fruits.
Watch out
- Low-fat foods. These tend to be much higher in carbs and sugar than full-fat versions. Make sure you read the package to make sure a mistake isn’t made.
In general, the more “real” the food, the better it is for you. While some processed foods are acceptable, many are not. Make sure that you read through the ingredients and nutrition information to make sure that it can fit into your diet.
Have you tried the ketogenic diet? If so, I’d love to know if it worked for you! Feel free to leave a comment below or send me an email @ trueandpretty@gmail.com!
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