Keto Diet Food List. 18 Foods to Eat on a Ketogenic Diet.

The popularity of the keto diet is fraught with misconceptions, and the lion's share of inaccuracies is in the diet. An improperly formed menu reduces the effectiveness of the diet. The result is weight loss problems and a keto plateau. You can warn the plateau by looking at the list of allowed foods. The keto diet requires the right approach

The keto diet - what not?

When compiling a menu for a keto diet, a number of prohibited foods must be excluded from the diet. As you know, the ketogenic diet is based on limiting carbohydrate intake, with a significant increase in fat, so you will have to give up the following foods:

  • juices, lemonade, carbonated and alcoholic drinks;
  • flour products (pasta, purchased baked goods);
  • vegetables: potatoes, beets, corn;
  • sugar, honey, chocolate;
  • fruits (bananas, grapes, pear, apricot, peaches);
  • melon, watermelon, pumpkin;
  • grains and foods containing trans fats.

How can you tell if a certain food is suitable for the ketogenic diet or not if it's not on this list? Make a simple calculation: find the calorie content and composition of the proteins, fats, carbohydrates ingredient, see how much carbohydrates it contains. If the indicator is more than 7 grams per 100 grams of product weight, then you will have to refuse it.

List of allowed foods on the keto diet.

On a keto diet, the diet should consist of fresh and high-quality products, you should carefully study the composition of the ingredients when buying in the store. To put together the right ketogenic diet menu, you need to rely on the following list of permitted foods:

  • dairy products - cheese, cream, cottage cheese, yogurt;
  • meat - beef, veal, lamb;
  • fish and poultry - tuna, salmon, turkey;
  • oils - butter and vegetable;
  • eggs;
  • vegetables - tomatoes, cucumbers, dark green vegetables, etc .;
  • greens: parsley, dill, basil, thyme, cilantro, celery, tarragon;
  • nuts, olives, avocados;
  • some berries, such as raspberries and blackberries, are allowed in small quantities.

It is not enough to know what you can eat on a keto diet, it is also important to take into account the correct balance of micronutrients and not forget about vitamins. When planning the menu on your own, there is a high risk of a shortage or excess of elements important for the health of the body. For example, a lack of magnesium can cause cramps, potassium - affects the work of the cardiovascular system, a lack or excess of sodium causes swelling and even problems with blood pressure.

Nutritionists prepared a full handy list of 18 positions for you to use in your keto diet. It includes food and household items.

You can download and print it. I left blank lines in the list, in which you can enter with a pen those products that you find useful for yourself. Keto Diet Food List (download PDF file) Keto Diet Food List (download JPEG format)

You can also check out the entire list below ↓

FRUITS

  • Avocados
  • Berries
  • Coconut
  • Lemons
  • Limes

VEGETABLES

  • Arugula
  • Bell Peppers
  • Bok Choy
  • Broccoli
  • Brussels Sprouts
  • Bell
  • Cabbage
  • Cauliflower
  • Celery
  • Cucumbers
  • Eggplant
  • Fennel
  • Garlic
  • Green Beans
  • Jicama
  • Kale
  • Lettuce
  • Mushrooms
  • Onions
  • Spinach
  • Squash
  • Tomatoes
  • Turnips
  • Zucchini

CANNED & JARRED

  • Coconut Cream
  • Pumpkin Puree
  • Salmon
  • Spam
  • Tuna
  • Veggies

DAIRY & EGGS

  • Butter
  • Cottage Cheese
  • Cream Cheese
  • Cream
  • Eggs
  • More Eggs
  • Ghee
  • Sour Cream
  • Yogurt

CHEESE

  • American Cheese
  • Blue Cheese
  • Brie
  • Cheddar
  • Feta
  • Gouda
  • Mozzarella
  • Parmesan
  • Swiss

FROZEN FOODS

  • Cauliflower, Crust
  • Cauliflower, Riced
  • Edamame
  • Veggies

SEAFOOD

  • Anchovies
  • Mackerel
  • Salmon
  • Sardines
  • Shellfish
  • Trout
  • Tuna

MEAT & POULTRY

  • Bacon
  • Beef
  • Bison
  • Bone Broth
  • Chicken
  • Cold Cuts
  • Duck
  • Lamb
  • Pork
  • Salami
  • Sausage
  • Turkey

OILS

  • Animal Fat
  • Avocado Oil
  • Cacao Butter
  • Coconut Oil
  • Flaxseed Oil
  • MCT OiI
  • Nut Oil
  • Olive Oil

CONDIMENTS

  • Buffalo Sauce
  • Guacamole
  • Hot Sauce
  • Liquid Aminos
  • Mayonnaise
  • Mustard
  • Nut Butter
  • Pickles
  • Ranch Dressing
  • Salsa
  • Sauerkraut
  • Tahini
  • Tartar Sauce
Vinegar

NUTS & SEEDS

  • Almonds
  • Brazil Nuts
  • Chia Seeds
  • Flaxseeds
  • Hazelnuts
  • Macadamias
  • Walnuts

SPICES

  • Pepper
  • Sea Salt

FLOURS & BAKING

  • Almond Flour
  • Cocoa Powder
  • Coconut Flour
  • Flaxseed, Ground
  • Protein Powder
  • Psyllium Husk
  • Sweetener
  • Xantham Gum

DRINKS

  • Bubbly Water
  • Coconut Milk
  • Coconut Water
  • Coffee
  • Electrolyte Mix
  • Liquor
  • Nut Milk
  • Tea
  • Wine(but it's better not to drink at all)

SNACKS

  • Beef Sticks
  • Cocoa Nibs
  • Dark Chocolate
  • Keto Bars
  • Olives
  • Parmesan Crisps
  • Pork Rinds
  • Seaweed
  • Snack Seeds

TOILETRIES

  • Conditioner
  • Deodorant
  • Floss
  • Lotion
  • Shampoo
  • Shaving Supplies
  • Soap
  • Toothpaste

HOUSEHOLD

  • Dishwashing Soap
  • Food Wrap
  • Garbage Bags
  • Laundry Detergent
  • Paper Towels
  • Pet Supplies
  • Tissues
  • Toilet Paper

OH YEAH, AND Keto Strips.

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