Although the KETO diet (high fat low carbohydrate diet) was developed for people with epilepsy, diabetes, and high blood sugar, many people adopt it for quick weight loss results. [1]

The macronutrient goals of the keto diet are as follows: fats consumed during the day should account for 70-75% of the total calorie intake, while proteins should be 20-25% and carbohydrates – 5-10%. [2]

Saying that the ketogenic diet is a very restrictive diet, which can give you both valuable benefits and troubling health risks.

For example, some benefits of following a ketogenic diet include improved insulin sensitivity, weight loss, control of epilepsy seizures, and prediabetic conditions, as well as protection of nerve and cognitive functions. [3]

That said, people who strictly follow this regimen are likely to consume less dietary fiber, which can have a direct impact on bowel regularity and gut health. Additionally, individuals on a keto diet often reach for large amounts of unhealthy fats (saturated fats such as butter, coconut oil, fatty cuts of meat, cheese) instead of healthy ones (olive oil, fish, and seafood, sesame seed oil).

But the most common question when on a keto diet is “Is this food KETO and can you eat it?” Well, this article will walk you through the foods that are suitable for the ketogenic diet, as well as these that should be limited/avoided.

Let’s begin!

 

What you'll read:

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What foods to eat on the keto diet?

Since KETO means high-fat, low-carb diet, there are some low-carb foods that you can eat without worry:

Fish and seafood

  • salmon
  • Mackerel
  • Sardines
  • Shrimp
  • tuna fish
  • Anchovies
  • Whitefish
  • Crab
  • Oysters
  • Mussels
  • Octopus
  • Squid

Above ground vegetables

  • Lettuce
  • Leafy vegetables (kale, spinach, rocket)
  • Cabbage
  • broccoli
  • Cauliflower
  • Turnip
  • Asparagus
  • Avocado
  • Celery
  • Aubergine
  • Zucchini
  • Mushrooms
  • Tomatoes
  • Cucumbers
  • Brussels sprouts
  • Fennel
  • Green beans
  • Peas
  • Peppers
  • Onions

Meat and poultry

  • Beef
  • Lot of
  • chicken
  • turkey
  • lamb
  • Pig
  • Sausages *
  • Ham*
  • Salami*
  • Ham*

* Keep in mind that even though red meat and cured meats are suitable for the keto diet, they should be consumed in moderation due to their high saturated fat and sodium content. Excess consumption of these foods can increase the risk of high bad and total cholesterol, as well as heart disease, hypertension, and metabolic health conditions. The American Heart Association recommends that you limit your consumption of processed meat and fatty cuts of meat to a minimum so that the saturated fat consumed does not make up more than 6% of your total calorie intake.

65 Foods To Eat And 39 Foods To Avoid During Keto Diet

 

Dairy product

  • Eggs
  • Cheese (blue, goat cheese, Brie, Camembert, Cheddar, Mozzarella, Swiss cheese, feta, parmesan, grana padano, cream cheese, cottage cheese, cottage cheese)
  • Heavy cream
  • Yogurt (plain)
  • Butter and clarified butter
  • Mascarpone cheese
  • Sour cream
  • Sour cream
  • milk

sweeteners

  • Stevia
  • Monk fruit
  • sucralose
  • Erythritol
  • maltitol
  • xylitol

Other foods

  • Cooking oils (olive oil, avocado oil, nut oils, butter, fish oil, sesame seed oil)
  • Peanuts (almonds, peanuts, pecans, walnuts, macadamia)
  • seeds (split, sesame seed, sunflower seed, pumpkin seed)
  • Berries (strawberries, blueberries, black currants, elderberries, blueberries, raspberries)
  • Nut milk (almond, hazelnut, coconut, macadamia, soy, flax milk)
  • Tea (green, black, herbal, oolong, white)
  • Soda / unsweetened drinks
  • water – still and sparkling
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What not to eat on keto?

Foods rich in carbohydrates and sugars should be limited/avoided on the keto diet. Here is a list of foods, which are not normally part of a typical low-carb, high-fat meal plan:

Vegetables

  • starchy vegetables (potatoes, carrots, beets, parsnips (except berries)

legumes

  • beans
  • Corn
  • Lentils

Cereals (and whole grains)

  • Wheat
  • quinoa
  • Rye
  • Oatmeal
  • Rice
  • Barney
  • Flour
  • Bread, tortillas, wraps, rolls, pasta

Fruit

  • Citrus fruits (orange, mandarins, lemons, pomelo, grapefruit)
  • pineapple
  • Banana
  • Apple
  • Pear
  • Mango
  • Melon and watermelon
  • fishing
  • Apricot
  • Dried fruit
  • Fruit juices
  • Smoothies (homemade and store-bought)

 

65 Foods To Eat And 39 Foods To Avoid During Keto Diet

sweeteners

  • sugar
  • Honey
  • Maple syrup
  • coconut sugar
  • Agave

Other foods

  • milk (also condensed milk)
  • Breaded meat
  • Sliced ​​meat with added sugar/carbohydrates
  • pastry
  • Candies and sweets
  • alcohol (beer, wine, Gin, Vodka, etc.)
  • Sugary drinks and soft drinks
  • Cashew nuts
  • Processed foods and sauces (mayo, ketchup, vinaigrette)

Conclusion

Don’t forget that a balanced and diverse diet can provide you with the necessary vitamins, minerals, fiber, and healthy food compounds. Sticking to healthy food choices to support a balanced diet is the key to maintaining health and well-being (physical and mental.)

That said, consulting your doctor or dietician BEFORE adopting the ketogenic diet is the key to reaping the optimal benefits, and protecting yourself from the risks of malnutrition.

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