Keto Diet Foods: The Do's and Don'ts List - Brit + Co

As with all new diets, figuring out what to eat and what to eat on the ketogenic diet is more than confusing. Fats? Most are in. Carbohydrates? Most of them are outside. But as with all diets, there are a few exceptions to every rule. The keto diet reduces the amount of carbohydrates you eat and replaces most of them with fats. This is all in an attempt to get your body into ketosis, or if your body is supposed to become a fat burning powerhouse. According to Rudy Mawer, MSc, CISSN, at Healthline, this can help control your blood sugar and insulin. You should always consult your doctor before devising such an extreme new meal plan, but once you've got the green light, you can use this guide so you know exactly what foods to keep in your pantry and fridge. Print it out, tape it to your cabinets, and experiment with some quick keto diet foods and recipes!

Fat foods for a keto diet

In general, fats are the most important part of a successful ketogenic diet, but there are still a few that you should avoid.

Say yes to:

• low-carb nuts like macadamia and almond

• MCT oil (medium chain triglyceride)

Say no to:

• hydrogenated oils and shortening

Protein Keto Diet Food List

Protein is an essential part of the ketogenic diet, but it should only make up about 25% or less of your daily caloric intake. Too much protein will kick your body out of ketosis (your body will try to burn protein instead of fat for energy) so focus on fatty meats, and if you eat leaner meats make sure you get it with something Combine fatty things like cheese or a compound butter. In general, try to find organic, pasture, and pasture meat whenever possible.

Say yes to:

• Bacon and sausage (but check labels for added sugar, which should be avoided)

• Beef (especially fatty pieces)

• Chicken (especially dark meat)

• Fish (especially oily fish caught in the wild such as salmon and mackerel)

• Low carb nuts and nut butters

• Game (duck, goose, wild boar, etc.)

Say no to:

• Meat such as sausage, bacon or ham with added sugar

High fat milk keto-friendly foods

High fat dairy products are great choices for the ketogenic diet, but you need to be careful. Avoid dairy products called "low carb" and avoid low-fat dairy products. Caution should also be exercised if you drink milk too often as it is quite high in sugar.

Say yes to:

• Mayonnaise made from unprocessed vegetable oils

Say no to:

Which vegetables should I eat on this diet?

Without grains, feeling fed up with keto can be difficult. Because of this, combining low-carb vegetables with high-fat foods and a moderate amount of protein is key to your success on the ketogenic diet. In general, above-ground vegetables are a safe bet, as are most leafy vegetables. Vegetables that taste sweet, are brightly colored, or grow underground tend to have more carbohydrates. One thing to keep in mind: while ginger, onion, and garlic are high-carb vegetables, the amount you use in cooking is usually not enough to increase your carbohydrate intake, so they can be used in moderation.

Say yes to:

• Paprika (green is best)

• Herbs (parsley, basil, chives, etc.)

Say no to:

• Root vegetables like carrots and beets

Fruit plays an important role

If you are on a ketogenic diet, you should limit your fruit consumption. Most of them have way too many carbohydrates and almost no fat. That being said, there are a few low carb options that you can still enjoy in moderation.

Say yes to:

Say no to:

Best grains to eat on keto

If you are on a ketogenic diet, avoid grains, beans, and legumes. In order for the body to go into ketosis, you need to stick to a very low-carb eating plan. Otherwise, your body will burn carbohydrates instead of fat for energy. However, there are some low-carb whole food substitutes that you can enjoy instead.

Say yes to:

Say no to:

• "Low-carb" processed foods and bread substitutes

• Protein preparations made from beans or legumes

Is sugar a no-go when it comes to keto?

You don't have to say goodbye to sweets on your keto diet, but you do have to go for sugar alternatives.

Say yes to:

Say no to:

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(Photos via Brit + Co and Maximilian Stock Ltd., nevodka, Svetl, egal, John Block, Eugene Mymrin / Getty Images)

https://thedailyhealthjournal.com/keto-diet-foods-the-dos-and-donts-list-brit-co/