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What can you eat on Keto?

Diets can be hard, but luckily for you Keto is one of the simpler diets out there. There is a large variety of foods you can eat while on the diet, and there as many rules as some other diets out there. In order to see full results, you have to resist temptations and stick with the rules of low crabs, high fat an moderate protein. Although it can get hard at times, the Keto diet does work and there are loads of delicious foods out there to eat!

While eating Keto, there are few types of foods you should be eating. They are: Fats, Dairy, Protein, Carbs (Mostly from vegetables) and Miscellaneous

 

(Healthy) Fats: The Cornerstone of the Ketogenic Diet

About 60-70% of your calories should be from fat. That is quality fats. Not only do these fats taste delicious but they are also very good at keeping you satisfied and reducing your hunger.

Listed below are a list of fat and nuts you can eat on the diet. Please be mindful of the amount and the kind of nuts you eat, as they do have carbs. Eating too much of these will drive you nuts as you won’t be seeing your best results! So maybe just select a few that are the best – listed below are your best options.

 

Fats and Oils

  • Butter or ghee 
  • Mayonnaise
  • Coconut Oil
  • Coconut butter
  • Flaxseed oil
  • Olive oil
  • Sesame seed oil
  • MCT oil

 

Nuts and Seeds

  • Almonds
  • Almond butter
  • Almond meal/flour
  • Brazil nuts
  • Cashews
  • Cashew butter
  • Coconut, shredded unsweetened
  • Macadamias
  • Macadamia butter:
  • Hazelnuts
  • Peanuts
  • Pecans
  • Tahini (sesame paste)
  • Walnuts

 

Dairy: The Protein and the Fat

Good news for all dairy lovers out there, most dairy products are AOK for the keto diet! But do  try opting for the full fat and organic and raw (if possible). Your body will now be burning these fats as their main source of energy so you need to be sure you’re giving your body the best fuel. Also, many of the “low fat” claims on many dairy products are loaded with sugar to add taste, so even though they may seem “healthy”, they are actually doing you a disservice.

 

Dairy Products

  • Blue cheese
  • Brie
  • Cheddar or colby
  • Cream cheese
  • Feta
  • Goat cheese, soft
  • Gouda
  • Mozzarella
  • Parmesan
  • Swiss
  • Cottage cheese, creamed
  • Ricotta, whole milk
  • Sour cream
  • Yogurt, plain, unsweetened, whole milk
  • Yogurt, Greek, plain, unsweetened, whole milk
  • Heavy whipping cream

 

Protein: Delicious, but consume with caution

Protein is important for many diets as it builds muscles, and helps regulate your body while fueling amino acids. But it is possible to consume too much protein on the keto diet (especially since you are filling your body with everything but carbs!).

When you eat too much protein, Gluconeogenesis can occur. This process breaks down the amino acids found in protein into glucose for fuel, as a result it increases your insulin and reduces the level of ketones on your body!

This is why you only need a moderate amount of proteins. You need enough to maintain muscle mass and that means about 30% of your calories should come from proteins.

When choosing meats, be cautious about cured meats and breaded meats. They contain additives and sugars which can increase your carb intake.

Types of meats:

  • Beef, preferably fattier cuts like steak, veal, roast, ground beef and stews
  • Poultry, including chicken, quail, duck, turkey and wild game — try to focus on the darker, fattier meats
  • Pork, including pork loin, tenderloin, chops, ham, bacon and ground
  • Fish, including mackerel, tuna, salmon, trout, halibut, cod, catfish and mahi-mahi
  • Shellfish, including oysters, clams, crab, mussels and lobster
  • Organ meats, including heart, liver, tongue, kidney and offal
  • Eggs, including deviled, fried, scrambled and boiled — use the whole egg
  • Lamb
  • Goat

 

Carbohydrates: Load up on your veggies!

Most of your carbs will come from vegetables. You want to stay away from starchy vegetables, but load up on leafy vegetables. The rest of your carbs intake should from fats, nuts, dairy and berries (Which you can have every once in a while to curve that sugar craving!)

When you do choose to eat fruit, please eat them moderately (except avocados) as many of them have high sugar. There’s a list of keto approved fruits below!

 

Raw Vegetables

  • Alfalfa sprouts
  • Artichoke hearts, marinated
  • Arugula
  • Beans: green, snap, string
  • Bok choy
  • Broccoli florets
  • Cabbage
  • Cauliflower florets
  • Celery
  • Chives
  • Cucumber
  • Endive
  • Fennel
  • Iceberg lettuce
  • Mung bean sprouts
  • Mushrooms
  • Olives
  • Peppers
  • Romaine lettuce
  • Spinach
  • Tomato
  • Watercress

 

When you do eat fruits, choose lower-sugar options like:

  • Avocado
  • Blackberries
  • Blueberries
  • Cherries
  • Cranberries
  • Gooseberries
  • Melon, cantaloupe,
  • Raspberries
  • Strawberries

 

Miscellaneous/ Condiments: spice up your life

Homemade sauces are always best but if you can’t here’s a list of some premade condiments that are safe to use while on your diet.

Condiments and Sauces

  • Ancho chili pepper
  • Anchovy paste:
  • Capers
  • Chipotle en adobo
  • Clam juice
  • Coconut aminos
  • Coconut milk, canned, unsweetened
  • Cocoa powder, unsweetened
  • Enchilada sauce
  • Fish sauce
  • Horseradish sauce
  • Jalapeño chili pepper
  • Mustard, Dijon
  • Pesto sauce
  • Pickapeppa sauce
  • Pickle, dill or kosher
  • Salsa (no added sugar)
  • Soy sauce
  • Sriracha
  • Tabasco or other hot sauce:
  • Taco sauce
  • Tahini
  • Vinegar, balsamic
  • Vinegar, cider
  • Vinegar, red wine
  • Vinegar, rice (unsweetened)
  • Vinegar, sherry
  • Vinegar, white wine:
  • Wasabi paste

 

Dressings

  • Blue cheese dressing
  • Caesar salad dressing
  • Italian dressing
  • Lemon juice
  • Lime juice
  • Oil and vinegar
  • Ranch dressing

 

Herbs and Spices

A lot of traditional seasonings and sauces aren’t ketogenic diet-friendly because they contain added sugars and carbs, so herbs and spices really become your best friends. Just make sure they don’t contain any sugars and are purely the herb or spice itself. Examples include:

  • Basil
  • Oregano
  • Parsley
  • Rosemary
  • Thyme
  • Cilantro
  • Cayenne pepper
  • Chili powder
  • Cumin
  • Cinnamon
  • Nutmeg
  • Lemon or lime juice
  • Salt and pepper

 

Sweeteners

Sweeteners are tricky, so choose with caution if you do use them. The best option is to avoid sweet foods as much as possible so you lose the taste for them and don’t have to deal with cravings, but when you do use sweeteners, here are some guidelines to keep in mind:

  1. Only use low glycemic index sweeteners, as they won’t affect your blood sugar levels or contribute to your carb intake.
  2. Try to stay away from sweeteners that use the sugar alcohol maltitol (which is high glycemic) or filler ingredients like dextrose or maltodextrin. This even applies to low- or no-calorie and low- no-sugar sweeteners.

 

Here are some safe, low-glycemic sweetener options (nutrition facts may differ based on the brand you choose):

  • Stevia, liquid
  • Erythritol
  • Monk fruit
  • Xylitol

 

For granulated sweeteners, count every 1 teaspoon as 1g net carbs because these products can contain bulking agents which may invoke an insulin response.

You can often find blends of the above sweeteners at the store. Just make sure there are no other added ingredients like the ones mentioned above.

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