Here you will find a quick list and a graphic food guide that shows you what to eat and what not to eat when following a keto diet. Let’s start with a general description:
In short, eat real low-carbohydrate foods such as meat, fish, eggs, vegetables and natural fats such as butter or olive oil. As a basic rule for beginners, stick to foods with less than 5% carbohydrates (the figure above ).
This is what you should not eat when following a keto diet: foods full of sugar and starch. As you can see, these foods have many more carbohydrates.
Drink water, coffee, tea or a glass of sporadic wine.
Complete list of foods of the ketogenic diet
Meat: Unprocessed meats are low in carbohydrates and suitable for the keto diet, and organic and grass-fed meat is the healthiest of all. But remember that the ketogenic diet is high in fat, not high in protein, so you do not need large amounts of meat. The excess of protein (more than what your body needs) is converted into glucose, which hinders ketosis. A normal amount of meat is enough.
Keep in mind that processed meats, such as sausages, sausages and meatballs often contain added carbohydrates. If in doubt, look at them.
Fish and seafood: all are good, even excellent, especially fatty fish such as salmon. However, avoid batters with bread crumbs, as they contain carbohydrates. If you can find wild fish, it is ideal.
Eggs: eat them in any way, p. ex. boiled, fried in butter, scrambled or as an omelet, how you want. Try to buy organic eggs to have the healthiest option. How many eggs can you eat, considering
Natural fats and high-fat sauces: most of the calories in a ketogenic diet must come from fat. Probably many you will get from natural sources such as meat, fish, eggs, etc. But he also uses grease in the kitchen, such as butter or coconut oil, and adds plenty of olive oil to salads, etc. You can also eat delicious high-fat sauces, including Béarnaise sauce, etc., or garlic butter ( recipes ).
Surface vegetables: Surface vegetables. Fresh or frozen, both are good. Choose vegetables that grow on the surface ( here’s the reason ), especially leaves and greens. The best ones are cauliflower, cabbage, avocado, broccoli, and zucchini.
Vegetables are a fantastic and tasty way to eat good fat in the keto diet. Fry them in butter and add plenty of olive oil to the salads. Some people even consider vegetables as a fat delivery system. They also add more variety, flavor and color to your ketogenic foods.
Most people end up eating more vegetables than before when they start to eat keto, since vegetables replace pasta, rice, potatoes, etc.
Dairy high in fat: the more fat, the better. The butter is good, the high-fat cheese is fine and the high-fat yogurts can be taken in moderation. The thick cream is good for cooking.
Avoid drinking milk because you can eat too much sugar quickly (one glass = 15 grams of carbohydrates), but you can use it frugally in coffee. Without a doubt, you have to avoid coffee with milk (18 grams of carbohydrates). Also avoid low-fat yogurts, especially because they often contain many added sugars.
Finally, keep in mind that regularly eating cheese when you are not hungry is a common mistake that can delay weight loss.
Nuts: can be taken in moderation, but be careful when using nuts as snacks, since it is very easy to eat much more than you need to sate. Also, keep in mind that cashew nuts are relatively high in carbohydrates, eat macadamia nuts or pecans or consult our complete guide of keto nuts.
Berries: it is possible to eat a moderate amount in keto, perhaps with authentic cream to beat, a popular ketogenic dessert. See the complete guide of fruits and berries.
- Water: try to make it your usual drink, it is also possible to drink flavored water or sparkling water.
- Coffee: without sugar A small amount of milk or cream is fine.
- Tea or mate