Our ketogenic diet food list will help you figure what to eat if you wish to get your body into ketosis. Furthermore, sticking to your new eating habit will have your system remaining in ketosis. While it may be challenging to start a low-carb diet, it is the healthy, ideal thing to do.
Why it may sound fancy, the keto diet actually follows some simple rules. It’s all about eating natural, real foods, not just crossing carbs off the grocery list. Being on a diet can be complicated when you don’t know what to eat. Luckily, you’ve reached just the right place in your search for a complete ketogenic diet food list.
What Is a Keto Diet?
Before we review the ketogenic diet food list, let’s find out more about it. This is also known as a low carb diet where our system produces ketones in the liver in order to use them as energy. Some also call it a low carb high fat diet because proteins play an important role here.
A diet rich in carbohydrates will have your body producing glucose and insulin. Insulin is produced as a way to process the glucose in the bloodstream. Since glucose is used as energy, the fats in your body are of no use, therefore these will be stored. As you may have already guessed, this process is responsible for weight gain.
The end goal of a keto diet is to induce our bodies in a state of ketosis. This is a name given to the natural process that our body initiates when we are low on food intake. During this state, our system produces ketones from the breakdown of fats in the liver.
You shouldn’t misinterpret this as starvation of calories. To enter this metabolic state, we just need to cut back on the carbs. Our bodies can adapt to the change perfectly. As you take away the carbohydrates and replace them with healthy fats, your system will end up burning ketones as the primary energy source. But let’s check the ketogenic diet food list and see what you can eat to get started with ketosis.
What Are the Benefits of a Keto Diet?
- Helps you lose weight. Because your body will start to burn fat as the primary source of energy, your will be losing your fat stores.
- Helps you remain satiated. High-fat low carb foods leave us feeling full for a longer period of time.
- Balances the cholesterol levels. This diet can improve the triglyceride and cholesterol levels, both associated with artery plaque buildup.
- Reduces the blood sugar and insulin levels. The carbohydrates that we eat are broken down into simple sugars (such as glucose). As they enter the bloodstream, they can elevate the blood sugar levels. A high blood sugar level is dangerous, which is why the body responds with insulin. Healthy individuals can minimize the blood sugar with this process. However, many people suffer from insulin resistance, therefore it is harder for their system to lower the blood sugar levels. This can lead to type 2 diabetes, a very common disease that affects more than 300 million people around the world.
- Lowers the blood pressure. Hypertension is a major risk factor for many serious diseases. A ketogenic diet can reduce the risk of heart disease, kidney failure, stroke, and many other conditions.
- Good for the brain. For decades, the ketogenic diet has been used with great success to treat epilepsy in children with the drug-resistant form of the disease. Very low carb diets are also being studied for help with brain disorders such as Alzheimer’s disease and Parkinson’s disease.
Ketogenic Diet Food List – What to Eat
- Avocado Oil.
- Olive Oil.
- Coconut Oil.
- Red Palm Oil.
- Duck Fat.
- Macadamia Oil.
- Palm Shortening.
- Cocoa Butter.
- Coconut Butter.
- MCT Oil.
- Walnut Oil and Sesame Oil in small amounts.
Fats are the most important part of the ketogenic diet food list. They should make up the majority of the calories you eat, so make sure you include lots of healthy fats into your daily meals.
- Poultry. Free range is preferred, if possible. Include chicken, quail, duck, and pheasant.
- Pork. Include pork loin, chops, and ham.
- Beef. Grass fed is preferred because of the essential fatty acids count.
- Ham. Watch out for the added sugar in some ham products.
- Bacon. As with ham, check the label for sugar.
- Fish. Include salmon, tilapia, tuna, bluefish, herring, haddock, anchovies, and sardines.
- Shellfish. Include shrimp, clams, crab, oysters, lobster.
- Full fat milk.
- Greek yogurt.
- Peanut butter (moderately).
• Bok Choy .
• Butterhead Lettuce.
• Bell Peppers.
• Brussels Sprouts.
• Chicory Greens.
• Dandelion Greens.
• Mustard Greens.
• Leafy Greens.
• Romaine Lettuce.
• Spaghetti Squash.
• Swiss Chard.
• Turnip Greens.
Fermented vegetables such as kimchi and sauerkraut are also allowed. Try to avoid root vegetables because of their higher carbohydrates count. As you can see, nutritionists refrain from placing them on the ketogenic diet food list.
- Green Beans.
NUTS AND SEEDS
- Psyllium Seeds.
- Pine Nuts.
- Pumpkin Seeds.
- Sunflower Seeds.
- Sesame Seeds.
- Various Nut Butters.
- Chia Seeds.
HERBS AND SPICES
- Black Pepper.
- Chili Powder.
- Curry Powder.
- White Pepper.
- Cayenne Pepper.
- Garam Masala.
- Italian Seasoning.
- Sea Salt.
- Vinegars (check for sugar).
- Shredded Coconut.
- Coconut Flour.
- Hot Sauce.
- Almond Flour.
- Monk Fruit.
- Stevia (small amounts).
- Dark Chocolate (100%).
- Cacao Powder (no sugar).
- Vanilla Extract.
- Flavored Seltzer Water (unsweetened).
- Almond, Coconut, and Soy Milk (unsweetened).
- Clear Broth, Bone Broth.
- Decaf tea and Herbal tea (unsweetened).
- Decaf coffee.
- Lemon and lime juice.
What Foods to Avoid in Your Keto Diet
- All Grains. Stay away from wheat, rye, corn, barley, bulgur, rice, amaranth, buckwheat, sprouted grains, oats, millet, sorghum, white potatoes, and quinoa. Needless to say, products such as pasta, pizza, crackers, bread, and other foods made from grains are a big no-no.
- Sugar. Sugar, in all of its forms, should be avoided. This includes sweets, sweeteners, and soft-drinks.
- Factory farm pork.
- Farmed fish. They can be high in inflammatory omega-6 fatty acids, and may contain PCBs. Try to avoid eating fish high in mercury.
- Processed foods that contain carrageenan, BPAs, MSG, wheat gluten, and sulfites.
- Refined fats and oils.
- Low fat and carb products.
- Alcoholic beverages.
- Milk. It is the most difficult to digest of all the dairy products and may contain hormones. It is also high in carbohydrates – about 5 grams per 100 ml – and should be limited to a small amount to avoid the extra carbs.
- Fruits such as banana, mango, pineapple, papaya, grapes, tangerine, and fruit juices. The dried fruit intake should also be limited to small quantities.
- Tomato packed products. Many people use canned tomatoes or tomato sauces as ingredients to their meals. What most are not aware of is the fact that these products contain plenty of sugar. Read the label carefully, paying attention to the nutrition facts in one serving.
Keto Diet – How Much of Anything?
The ketogenic diet food list has provided us with insight into the laws of ketosis. Now, let’s see how we can meet our nutritional needs. Generally speaking, a low carb diet requires anywhere between 20 and 30 grams of net carbohydrates for everyday intake. However, the more restrictive you are with the quantity, the faster you will reach ketosis. One can even go as low as 15 grams per day.
What are net carbs? – you might ask. Net carbohydrates are the total of dietary carbs minus the total fiber intake.
Overall, the ideal nutrient intake should look something like:
- 70% fats.
- 25% protein.
- 5% carbs.
To achieve this, your carbohydrates should mainly come from vegetables, dairy, and nuts. Dark green and leafy greens should always be your first choice. Try to keep away from refined carbohydrates. If you feel like snacking on something, you can eat nuts, a small amount of peanut butter, seeds, and cheeses.
What to Expect During Your Keto Diet
Once you change your usual eating habit to a ketogenic diet, your body will go through some changes that may have some temporary side effects. Many people report the following: headaches, dizziness, keto-flu (symptoms similar to the flu), mental fogginess, and aggravation.
These frustrating side issues are the result of electrolytes leaving the body. Ketosis has a well-known diuretic effect that may be too intense for some individuals. This is why, to prevent some of the problems, drink plenty of water and eat more salt than usual. Salt helps with water retention and can help you stack up on electrolytes.
Your body should adapt to a low carb diet after about two weeks. To achieve full keto-adaptation, allow four to six weeks to pass.
People with medical problems (such as kidney stones or type 1 diabetes) and professional athletes should discuss the ketogenic diet with a health care practitioner before starting it.
Keep us up to date on how your ketogenic diet is going and how much weight you managed to lose.