Complete Keto Diet Food List For Beginners

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 extremely 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
linseed
macadamia
avocado oil
butter
ghee
lard
chicken fat, or duck fat
cream cheese

2. Protein

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
lamb
pork
goat meat
venison
organ meat
poultry
eggs
fish

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.
celery
cucumber
zucchini
chives
Certain fermented foods, such as sauerkraut, kimchi, sugar-free yogurt (they also contribute to intestinal health).
lettuce
mushroom
bamboo shoot
bean sprouts
green pepper
tomato
radish

4. Fatty fruit

avocado

5. Condiments

spices
herbs
chili sauce (sugar-free)
apple cider vinegar

6. Beverage

water
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:

1. Dairy

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.