list of keto diet

Comprehensive Keto Diet Food List: Essential Low-Carb Choices for Ketosis and Weight Management

The ketogenic (keto) diet is a high-fat, low-carbohydrate dietary approach that aims to put the body into ketosis, primarily burning fat for energy instead of carbohydrates.

Here’s a keto diet food list commonly included in a keto diet:

Keto Diet Food List | Keto vs egego diet

1. Fats:

  • Butter (preferably grass-fed)
  • Ghee (clarified butter)
  • Coconut oil
  • Olive oil (extra virgin)
  • Avocado oil
  • MCT oil (medium-chain triglycerides)
  • Lard
  • Tallow
  • Bacon fat

2. keto diet food list for Proteins:

  • Beef (preferably grass-fed)
  • Pork
  • Chicken (with skin)
  • Turkey (with skin)
  • Lamb
  • Fatty fish (e.g., salmon, mackerel, sardines)
  • Eggs
  • Organ meats (e.g., liver)
  • Bacon (look for sugar-free varieties)
  • Sausages (check for low-carb options without fillers)
list of keto foods | protein for human health

3. list of keto vegetables (in moderation):

  • Spinach
  • Kale
  • Swiss chard
  • Broccoli
  • Cauliflower
  • Zucchini
  • Brussels sprouts
  • Cabbage
  • Asparagus
  • Avocado
  • Bell peppers
  • Mushrooms

4. Full-Fat Dairy (in moderation):

  • Cheese (e.g., cheddar, mozzarella, cream cheese)
  • Heavy cream
  • Sour cream
  • Greek yogurt (plain, full-fat)
  • Cottage cheese (full-fat)

5. list of keto diet fruits Nuts and Seeds (in moderation):

  • Almonds
  • Walnuts
  • Pecans
  • Macadamia nuts
  • Chia seeds
  • Flaxseeds
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6. Sweeteners (in moderation):

  • Stevia
  • Erythritol
  • Monk fruit

7. Beverages:

  • Water (crucial for hydration)
  • Unsweetened tea (e.g., black, green, herbal)
  • Coffee (black or with a small amount of heavy cream)
  • Sparkling water (without added sugars)

8. Herbs and Spices:

  • Salt
  • Pepper
  • Basil
  • Oregano
  • Thyme
  • Cumin
  • Paprika
  • Turmeric
  • Cinnamon
herbs and spices

9. Condiments and Sauces (check for low-carb options):

  • Mayonnaise (preferably sugar-free)
  • Mustard
  • Hot sauce (without added sugars)
  • Soy sauce (or tamari for a gluten-free option)
  • Sugar-free ketchup

10. Snacks (in moderation):

  • Pork rinds
  • Beef jerky (check for low-carb, sugar-free options)
  • Dark chocolate (with at least 70% cocoa and limited consumption)

It’s important to note that the keto diet requires strict carbohydrate restriction, typically limiting daily carbohydrate intake to around 5-10% of total calories. Most of your daily calories should come from fats (70-75%) and a moderate amount of protein (15-20%). Individual dietary needs may vary, so it’s advisable to consult with a healthcare or nutrition professional before starting a keto diet to ensure it aligns with your health goals and needs.

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