How to eat and what to eat on a ketogenic diet are the most troublesome problems for many novices. We have specially compiled this most complete keto diet food list for your reference.
The ketogenic diet has attracted worldwide attention in recent years, due to its remarkable weight loss effect.
The working principle of a keto diet is to transform the body from glucose metabolism to fat metabolism. In other words, the body converts from burning sugar as fuel to burning fat.
However, if you want to speed up the weight loss process, you need to pay close attention to what you should eat.
What Is The Keto Diet Plan?
For most people, their usual diet is based on carbohydrates. Regardless of whether it is Western or Chinese food, high-carb foods such as rice, noodles and sugar account for a large proportion of the daily diet.
Therefore, the body ( including brain and muscles ) becomes accustomed to being fueled by glucose obtained from a carbohydrate diet.
The unconsumed sugar will be stored in the form of fat for emergency use.
Over time, the more fat you accumulate, the heavier your weight.
However, when you follow a keto diet, the source of glucose will be cut off (a high-carbohydrate diet) and the glycogen stored in the body will also be depleted.
Then, your body does not have enough fuel. To survive, it will use fat instead of sugar as energy.
The ketogenic diet is an extreme carbohydrate restricted diet. Its standard ratio is:
- Fat: 70-80%
- Protein: 15-20%
- Carbohydrate: 5%
This may sound a bit difficult to follow. It can be a little tough when you just start a keto diet especially for those who are used to a traditional high-carb diet..
There is a saying that carbohydrates are addictive. Whether you believe it or not, and regardless of its scientific basis, some believe it to be true.
Think about your favorite foods such as ice cream, cake, bread, pasta, various snacks, carbonated drinks and sugary fruit juice.
They are all high in carbohydrates and are the main source responsible for your weight gain.
If you can limit your intake of these unhealthy foods, you can easily achieve your goal of weight loss and improve your overall health.
How To Start A Healthy Diet?
If you are new to a ketogenic diet, you are probably confused about what to eat and what to avoid. You may even feel that all your favorite foods are being restricted. That isn’t true.
In fact, you just need to remember three tips:
- Most of the calories in your daily diet should come from foods with high natural fat content and foods with moderate amounts of protein.
- As for carbohydrates, they should mainly come from low-starch vegetables and low-sugar fruits.
- Strictly control processed foods, high-carb foods and sugary beverages.
As long as you follow the above points, you will find that the ketogenic diet is actually very simple.
Let’s take a look at the food list on the keto diet.
Best Foods To Eat On A Keto Diet:
1. Healthy fats
Most high-quality fats contain zero net carbohydrates. These fats include monounsaturated fats and certain types of polyunsaturated fats (PUFA), especially omega-3 fatty acids.
The best food sources are:
- MCT oil
- coconut oil
- olive oil
- chia seeds
- avocado oil
- chicken fat, or duck fat
- cream cheese
Poultry, livestock lean meat and fish are very low in carbs. These protein-rich foods can help you control hunger and increase satiety.
However, when you follow a keto diet, it is best to choose fatty meat. For example, chicken thighs are better than chicken breasts because they contain more healthy fat.
Some of the best sources are:
- grass-fed beef
- goat meat
- organ meat
When buying fish, the best choice is fish with a higher content of ω-3 fatty acids, such as salmon, halibut, tuna, sardine, sea bass, herring or pomfret.
3. Non-starchy vegetables
- All green leafy vegetables, such as kale, spinach, cole, etc.
- Cruciferous vegetables, such as broccoli, cauliflower, cabbage, etc.
- Certain fermented foods, such as sauerkraut, kimchi, sugar-free yogurt (they also contribute to intestinal health).
- bamboo shoot
- bean sprouts
- green pepper
4. Fatty fruit
- chili sauce (sugar-free)
- apple cider vinegar
- black coffee
- green tea
- bone soup
One thing that should be noted is that you shouldn’t drink too much coffee and tea. Otherwise, you may experience an increase in your blood pressure and it may also affect insulin sensitivity. [*]
Foods that you can eat occasionally:
Dairy products contain natural sugars and higher carbohydrates. Therefore, you should control dairy intake on a keto diet. It shouldn’t be a big problem if you consume them occasionally.
- whole milk
- full-fat cheese
2. Starchy vegetables
- sweet pea
- sweet potato
3. Beans and soy products
- black beans
- red beans
4. Nuts and seeds
- sunflower seeds
- pumpkin seeds
- sugar-free peanut butter
- sugar-free hazelnut sauce
- sugar-free tomato sauce
- sugar-free salad dressing
- sour cream
- lemon juice
- soy sauce
- fresh vegetable juice and fruit juice
- sugar-free coconut milk
- unsweetened almond milk
Foods To Avoid On A Keto Diet:
1. Any form of sugar
- white sugar
- brown sugar
- corn syrup
- any food containing the above sugars
2. All grains
- corn and its products
- wheat and flour products
3. Most fruits
Non-berry fruits usually contain a lot of fructose and carbohydrates. The sweeter the fruit, the more you should stay away from it.
These fruits include:
4. Processed foods
- ice cream
- canned food
- any foods containing additives
- alcohol (beer, liquor, wine)
- sweetened coffee and tea
- sugary fruit juice
- sugary dairy products
After reading the above complete keto diet food list, do you feel more relaxed?
In fact, any type of low-carb diet requires you to eat as much healthy food as possible, that is, to eat “real” food.
You should stay away from deeply processed foods. In addition, you should avoid foods and beverages that can cause large fluctuations in blood sugar.
If you want to learn more, please refer to the detailed The Ultimate Ketogenic Diet Guide for Weight Loss.