Ketogenic foods. What can you eat?

Complete list of ketogenic diet foods

Eat

Meat     

Meat - Unprocessed meats are low carb and suitable for the keto diet, and organic and grass-fed meat is the healthiest of all2. But remember that the ketogenic diet is high in fat, not high in protein, so you don't need large amounts of meat. Excess protein (more than your body needs) is converted to glucose, making ketosis difficult3. A normal amount of meat is sufficient.

 

Be aware that processed meats such as hot dogs, cold cuts, and meatballs often contain added carbohydrates. When in doubt, look at the ingredients, try that the carbohydrates are less than 5%. See keto recipes with meat

fish 

Fish and shellfish: all are good, even excellent, especially fatty fish like salmon. However, avoid breadcrumb batters, as they contain carbohydrates. If you can find wild fish, it is ideal4. See keto recipes with fish

Eggs

Eggs: eat them in any way, eg. ex. boiled, fried in butter, scrambled, or as an omelet, however, you like. See keto recipes with eggs

 

Try to buy organic eggs for the healthiest option5. How many eggs can you eat, taking cholesterol into account? Our advice is no more than 36 eggs per day6. But don't hesitate to eat less if you prefer.

Fatssauces-w-keto-cross

Natural Fats and High-Fat Sauces - Most of the calories on a ketogenic diet should come from fat. You will probably get many of them from natural sources such as meat, fish, eggs, etc. But also use fat in the kitchen, like butter or coconut oil, and add plenty of olive oil to salads, etc. You can also eat delicious high-fat sauces, including béarnaise sauce, etc., or garlic butter ( recipes ).

 

Complete guide to fats and sauces

Top 10 ways to eat more fat 

 

Remember, don't be afraid of fat. You do keto, and you know fat is good for you7. Why you can eat saturated fat

Veg-cross

Surface vegetables. Surface vegetables. Fresh or frozen, both are fine. Choose vegetables that grow on the surface ( here's why ), especially leaves and greens. The best are cauliflower, cabbage, avocado, broccoli, and zucchini.8.

 

Vegetables are a great and tasty way to eat good fat on the keto diet. Fry them in butter and add plenty of olive oil to salads. Some people even consider vegetables as a fast delivery system. They also add more variety, flavor, and color to your ketogenic meals.

 

Most people end up eating more vegetables than before when they start keto, as vegetables take the place of pasta, rice, potatoes, etc. Complete guide to keto vegetables

Keto-Dairy

High-fat dairy: the more fat, the better. Butter is good, high-fat cheese is fine, and high-fat yogurts can be eaten in moderation.9. Heavy cream is good for cooking.

 

Avoid drinking milk as you can eat too much sugar quickly (one glass = 15 grams of carbs), but you can use it sparingly in coffee. Without a doubt, you have to avoid coffee with milk (18 grams of carbohydrates). Also avoid low-fat yogurts, especially since they often contain a lot of added sugars.

Lastly, keep in mind that regularly eating cheese when you're not hungry is a common mistake that can delay weight loss. For more details, visit our complete dairy guide

Keto-nuts-cross

Nuts: can be eaten in moderation, but be careful when using nuts as snacks, as it is very easy to eat much more than you need to be satisfied. Also, keep in mind that cashews are relatively high in carbohydrates, eat macadamia nuts or pecans or check out our complete guide to keto nuts

berries

Berries: A moderate amount can be eaten on keto, perhaps with real heavy cream, a popular keto dessert. See the complete guide to fruits and berries

drinks drinks

Water - option number 1. You can drink it on its own, with ice or with gas. Drink it hot like tea or add natural flavorings such as pieces of cucumber, lemons, or limes. If you experience headaches or symptoms like the " keto flu ", add a few pinches of salt to your glass of water10.

Coffee  - No sugar. A small amount of milk or cream is sufficient. For extra energy from fat, add butter and coconut oil to make " bulletproof coffee ." Keep in mind that if you stagnate in weight loss you should reduce the intake of cream or fat in coffee even.

Tea or mate - You can have black, green, orange-flavored, mint, or herbal teas: most teas are allowed. Don't add sugar12.

Bone Broth - Moisturizing, filling, and packed with nutrients and electrolytes. Plus, it's very easy to do! - Homemade bone broth can be a great drink on a ketogenic diet. Add a little butter to give it a little more energy13.

More options in our complete guide to keto drinks