Keto Diet Food List: All You Need to Know
https://www.sheilahealth.com/2019/09/keto-diet-food-list-all-you-need-to-know_20.html
The tables have turned.
All of the sudden, people are echoing “Bacon is good, fruits are bad” around the deepest corners of the health and fitness world. They say that the Keto Diet, and other popular Low-Carb-High-Fat diets, are the new magic bullet to weight loss.
Whilst that is up for debate, I can confirm which foods are approved, and which foods are off the table, for success with the Keto Diet.
In this article, you will find the ultimate Keto Diet food list so you can stock your pantry the right way.
Stay to the end to grab a free infographic and discover the best way to lose weight fast—it’s not what you think!
keto diet food listSave
What is Keto?
Keto—short for Ketogenic— is a recently popular diet that promotes weight loss in the body by burning fat instead of sugar (glucose).
When you’re in “ketosis”, your body turns fat into “ketones” in the liver, which is used for energy. (1)
Sound a little complicated?
boy confused about keto
Don’t worry, all you need to know is that for “ketosis” to take place, your diet needs to consist of roughly:
READ ALSO :
- THE BEST ARTICLE FOR HEALTH DIET AND NUTRITION
- THE BEST ARTICLE FOR HEALTH NATURAL REMEDIES
- THE BEST ARTICLE FOR HEALTH MEDICAL
- THE BEST ARTICLE FOR HEALTH FITNESS
Fat (80%)
Protein (15%)
Carbs (5%)
Now, that is a lot more fat than usually recommended.
What on earth does a typical diet look like with THAT breakdown?
Lucky for you, I’ve put together a simple Keto Diet food list, so you don’t have to worry. Just make sure you:
Bookmark this page for future reference
Pin this to your favourite keto Pinterest boards
Print out and keep in the kitchen to share with the family
All sorted? Cool. Let’s get on with the show!
RELATED: Keto 101: The Ultimate Guide to the Ketogenic Diet
Keto Diet food list
Before I dive in to which foods you can and can’t eat on the Keto Diet, I want to remind you first of the key principle to weight loss.
You must be burning more energy than you consume each day to lose weight.
You can’t go around eating bacon 24/7 and then point your finger at the Keto Diet for failing to achieve your weight loss goals.
Go check out these weight loss calculators to estimate what your calorie deficit number is.
Meats
One of the core components of the Ketogenic Diet is, of course, meat.
Meat is very well known for it’s high-protein, low-carb properties making it perfect for staying in Ketosis.
This doesn’t mean you can let your guard down, however. You need to understand how your meat is prepared if you’re going to seriously stick to this diet.
Although breaded meat is more obvious to the Keto newbie, some processed meats contain added sugar and starchy fillers. Check the labels or speak to your butcher.
Seeds and nuts are a calorie dense snack, packed full of healthy nutrients. They’re super handy to have around the house, or in your work bag, and can even be added to salads to help fill you up.
Be careful though.
Too may of these tasty little treats and you will knock yourself out of ketosis. Some nuts, such as cashew nuts, can contain over 9g of carbs per handful.
This is where the bulk of your calories are going to come from.
Heart healthy fats and oils are extremely calorie dense and, fortunately for you, a little goes a long way in reaching your weight loss targets.
Just don’t mistake unhealthy trans-fats in being good for the Keto Diet or losing weight. You need to stay well away from any processed fats if you want to be healthy.
Your Mom was right when she told you to get your “5-a-day”.
If she was into the Keto Diet however, it would have been more like “5-a-day-but-make-sure-to-avoid-starchy-vegetables”.
Non-starchy vegetables, on the other hand, are a great way for you to get your daily requirement of vitamins, minerals, and fiber.
As a general rule, try to avoid root vegetables and stick to leafy greens. This way you can avoid unexpected high does of carbs that will knock you out of Ketosis.
Good news guys, dairy is back on the menu!
Dairy and fermented dairy products are a great source of protein and probiotics. They’re also a great way to add flavor and texture to a meal, which makes weight loss diets all the more bearable.
Make sure to read the label as some manufacturers will try to add in hidden sugars to their products. I recommend you go for full-fat options, but keep an eye on your overall calories to make sure you’re staying in a deficit.
Some good dairy choices are:
Cottage cheese
Sour cream
Greek or natural yogurt (unsweetened)
Cream cheese
Butter
Cheese (mozzarella, provolone, swiss, cheddar, etc.)
Suggested post: 6 Easy Fermented Food Recipes That Taste Amazing
Foods to avoid
Now it’s important to note that low-carb doesn’t mean no-carb.
It is very difficult to completely avoid all carbs in your diet, as some food will contain low amounts that collectively add up to your 5% allowance.
That being said, the occasional high carb food is allowed as long as you’re sticking to your overall goals.
I recommend you try and avoid processed junk food, whether you’re trying to lose weight or not. That stuff is just straight up not good for you.
If you’re a beginner to the Keto Diet, avoid these foods for now until you get a better understanding of where your macros and calories are coming from:
Woah, that's quite an heap to recollect all directly.
Having a Keto Diet food list shut at hand can assist you to quickly reference what you'll and can’t eat. Scroll right down to grab your free Keto food list!
The tables have turned.
All of the sudden, people are echoing “Bacon is good, fruits are bad” around the deepest corners of the health and fitness world. They say that the Keto Diet, and other popular Low-Carb-High-Fat diets, are the new magic bullet to weight loss.
Whilst that is up for debate, I can confirm which foods are approved, and which foods are off the table, for success with the Keto Diet.
In this article, you will find the ultimate Keto Diet food list so you can stock your pantry the right way.
Stay to the end to grab a free infographic and discover the best way to lose weight fast—it’s not what you think!
keto diet food listSave
What is Keto?
Keto—short for Ketogenic— is a recently popular diet that promotes weight loss in the body by burning fat instead of sugar (glucose).
When you’re in “ketosis”, your body turns fat into “ketones” in the liver, which is used for energy. (1)
Sound a little complicated?
boy confused about keto
Don’t worry, all you need to know is that for “ketosis” to take place, your diet needs to consist of roughly:
READ ALSO :
- THE BEST ARTICLE FOR HEALTH DIET AND NUTRITION
- THE BEST ARTICLE FOR HEALTH NATURAL REMEDIES
- THE BEST ARTICLE FOR HEALTH MEDICAL
- THE BEST ARTICLE FOR HEALTH FITNESS
Protein (15%)
Carbs (5%)
Now, that is a lot more fat than usually recommended.
What on earth does a typical diet look like with THAT breakdown?
Lucky for you, I’ve put together a simple Keto Diet food list, so you don’t have to worry. Just make sure you:
Bookmark this page for future reference
Pin this to your favourite keto Pinterest boards
Print out and keep in the kitchen to share with the family
All sorted? Cool. Let’s get on with the show!
RELATED: Keto 101: The Ultimate Guide to the Ketogenic Diet
Keto Diet food list
Before I dive in to which foods you can and can’t eat on the Keto Diet, I want to remind you first of the key principle to weight loss.
You must be burning more energy than you consume each day to lose weight.
You can’t go around eating bacon 24/7 and then point your finger at the Keto Diet for failing to achieve your weight loss goals.
Go check out these weight loss calculators to estimate what your calorie deficit number is.
Meats
One of the core components of the Ketogenic Diet is, of course, meat.
Meat is very well known for it’s high-protein, low-carb properties making it perfect for staying in Ketosis.
This doesn’t mean you can let your guard down, however. You need to understand how your meat is prepared if you’re going to seriously stick to this diet.
Although breaded meat is more obvious to the Keto newbie, some processed meats contain added sugar and starchy fillers. Check the labels or speak to your butcher.
Otherwise, here is a good list of approved Keto meats:
- Bacon
- Chicken
- Steak
- Duck
- Crab
- Lamb
- Ham
- Pork
- Lobster
- Shrimp
- Turkey
- Veal
- Salmon
- Trout
- Elk
- Beef
- Hot dogs
- Sausages
- Clams
- Bison
- Boar
- Seeds & Nuts
Seeds and nuts are a calorie dense snack, packed full of healthy nutrients. They’re super handy to have around the house, or in your work bag, and can even be added to salads to help fill you up.
Be careful though.
Too may of these tasty little treats and you will knock yourself out of ketosis. Some nuts, such as cashew nuts, can contain over 9g of carbs per handful.
Stick to the lower carb nuts and seeds on this list, however, and you should be fine:
- Brazil nuts
- Hazelnuts
- Macademia nuts
- Pecans
- Pine nuts
- Walnuts
- Almonds
- Fats
This is where the bulk of your calories are going to come from.
Heart healthy fats and oils are extremely calorie dense and, fortunately for you, a little goes a long way in reaching your weight loss targets.
Just don’t mistake unhealthy trans-fats in being good for the Keto Diet or losing weight. You need to stay well away from any processed fats if you want to be healthy.
Stick to this list of “good” fats and you will good as gold:
- Butter
- Cream
- Eggs
- Coconut, palm, and extra virgin olive oil
- Lard
- Bacon fat
- Avocados
- Fish oils
- Nut oils
- Yogurt
- Animal products
- Veggies
Your Mom was right when she told you to get your “5-a-day”.
If she was into the Keto Diet however, it would have been more like “5-a-day-but-make-sure-to-avoid-starchy-vegetables”.
Non-starchy vegetables, on the other hand, are a great way for you to get your daily requirement of vitamins, minerals, and fiber.
As a general rule, try to avoid root vegetables and stick to leafy greens. This way you can avoid unexpected high does of carbs that will knock you out of Ketosis.
Even better, just stick to this list:
- Asparagus
- Celery
- Cocumber
- Radishes
- Romaine lettuce
- Spinach
- Cauliflower
- Cabbage
- Zucchini
- Eggplant
- Brussel Sprouts
- Broccoli
- Green beans
- Dairy
Good news guys, dairy is back on the menu!
Dairy and fermented dairy products are a great source of protein and probiotics. They’re also a great way to add flavor and texture to a meal, which makes weight loss diets all the more bearable.
Make sure to read the label as some manufacturers will try to add in hidden sugars to their products. I recommend you go for full-fat options, but keep an eye on your overall calories to make sure you’re staying in a deficit.
Some good dairy choices are:
Cottage cheese
Sour cream
Greek or natural yogurt (unsweetened)
Cream cheese
Butter
Cheese (mozzarella, provolone, swiss, cheddar, etc.)
Suggested post: 6 Easy Fermented Food Recipes That Taste Amazing
Foods to avoid
Now it’s important to note that low-carb doesn’t mean no-carb.
It is very difficult to completely avoid all carbs in your diet, as some food will contain low amounts that collectively add up to your 5% allowance.
That being said, the occasional high carb food is allowed as long as you’re sticking to your overall goals.
I recommend you try and avoid processed junk food, whether you’re trying to lose weight or not. That stuff is just straight up not good for you.
If you’re a beginner to the Keto Diet, avoid these foods for now until you get a better understanding of where your macros and calories are coming from:
- Grains
- Alcohol
- Processed and refined fats (vegetable oils and margarine)
- Fruits and fruit juices
- Pasta
- Pasteries
- Potatoes
- Cookies, chocolate bars, and frozen dessert
- Soda
- Cereals
- Beans
- Corn
- Candy
Woah, that's quite an heap to recollect all directly.
Having a Keto Diet food list shut at hand can assist you to quickly reference what you'll and can’t eat. Scroll right down to grab your free Keto food list!
Komentar
Posting Komentar