What foods to eat and what foods to avoid seems to be one of the first questions people have when starting a keto diet. Here is a quick glance at some of the foods that you can eat and some to avoid.
- Meat, such as beef, pork, chicken, and lamb
- Fish and seafood, such as salmon, tuna, shrimp, mackerel, sardines, etc.
- Low-carbohydrate vegetables, such as spinach, kale, and broccoli, cauliflower, etc.
- High-fat dairy products, such as cheese, butter, and heavy cream
- Nuts and seeds, such as almonds, chia seeds, walnuts, flaxseeds, pumpkin seeds, etc.
- Healthy fats, such as olive oil, avocado, and coconut oil
- Berries, such as strawberries, raspberries, and blueberries (in moderation)
- Sweeteners, such as stevia, erythritol, and monk fruit extract
- Eggs
- Dairy: Hard cheeses, butter, cream, etc.
- Beverages: Water, coffee, tea, etc.
- There are certain foods that should be avoided or limited on a ketogenic diet because they are high in carbohydrates. These include:
- Grains: bread, pasta, rice, cereal, and other grain-based products.
- Sugars: candy, ice cream, soda, and other sweetened beverages.
- Fruits: bananas, apples, oranges, and other high-carb fruits.
- Starchy vegetables: potatoes, sweet potatoes, corn, and peas.
- Legumes: beans, lentils, and chickpeas.
- High-carb sauces and condiments: ketchup, barbecue sauce, and sweetened salad dressings.
- Processed foods: most processed foods contain added sugars and grains, making them off-limits on a keto diet
- Alcohol: most alcohol is high in carbs, so it should be avoided or consumed in moderation on a ketogenic diet.
- It’s important to note that these are general guidelines and that individual needs can vary. It’s always best to consult with a healthcare professional before starting any new diet, especially if you have any health conditions or concerns.
