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The tables have turned.

All of the sudden, people are echoing “Bacon is good, fruits are bad” around the deepest corners of the health and fitness world. They say that the Keto Diet, and other popular Low-Carb-High-Fat diets, are the new magic bullet to weight loss.

Whilst that is up for debate, I can confirm which foods are approved, and which foods are off the table, for success with the Keto Diet.

In this article, you will find the ultimate Keto Diet food list so you can stock your pantry the right way.

Stay to the end to grab a free infographic and discover the best way to lose weight fast—it’s not what you think!

What is Keto?

Keto—short for Ketogenic— is a recently popular diet that promotes weight loss in the body by burning fat instead of sugar (glucose).

When you’re in “ketosis”, your body turns fat into “ketones” in the liver, which is used for energy. (1)

Sound a little complicated?

Don’t worry, all you need to know is that for “ketosis” to take place, your diet needs to consist of roughly:

  • Fat (80%)
  • Protein (15%)
  • Carbs (5%)

Now, that is a lot more fat than usually recommended.

What on earth does a typical diet look like with THAT breakdown?

Lucky for you, I’ve put together a simple Keto Diet food list, so you don’t have to worry. Just make sure you:

  1. Bookmark this page for future reference
  2. Pin this to your favourite keto Pinterest boards
  3. Print out and keep in the kitchen to share with the family

All sorted? Cool. Let’s get on with the show!

Keto Diet food list

Before I dive in to which foods you can and can’t eat on the Keto Diet, I want to remind you first of the key principle to weight loss.

You must be burning more energy than you consume each day to lose weight.

You can’t go around eating bacon 24/7 and then point your finger at the Keto Diet for failing to achieve your weight loss goals.

Go check out these weight loss calculators to estimate what your calorie deficit number is.

Meats

One of the core components of the Ketogenic Diet is, of course, meat.

Meat is very well known for it’s high-protein, low-carb properties making it perfect for staying in Ketosis.

This doesn’t mean you can let your guard down, however. You need to understand how your meat is prepared if you’re going to seriously stick to this diet.

Although breaded meat is more obvious to the Keto newbie, some processed meats contain added sugar and starchy fillers. Check the labels or speak to your butcher.

Otherwise, here is a good list of approved Keto meats:

  • Bacon
  • Chicken
  • Steak
  • Duck
  • Crab
  • Lamb
  • Ham
  • Pork
  • Lobster
  • Shrimp
  • Turkey
  • Veal
  • Salmon
  • Trout
  • Elk
  • Beef
  • Hot dogs
  • Sausages
  • Clams
  • Bison
  • Boar

Seeds & Nuts

Seeds and nuts are a calorie dense snack, packed full of healthy nutrients. They’re super handy to have around the house, or in your work bag, and can even be added to salads to help fill you up.

Be careful though.

Too may of these tasty little treats and you will knock yourself out of ketosis. Some nuts, such as cashew nuts, can contain over 9g of carbs per handful.

Stick to the lower carb nuts and seeds on this list, however, and you should be fine:

  • Brazil nuts
  • Hazelnuts
  • Macademia nuts
  • Pecans
  • Pine nuts
  • Walnuts
  • Almonds

Fats

This is where the bulk of your calories are going to come from.

Heart healthy fats and oils are extremely calorie dense and, fortunately for you, a little goes a long way in reaching your weight loss targets.

Just don’t mistake unhealthy trans-fats in being good for the Keto Diet or losing weight. You need to stay well away from any processed fats if you want to be healthy.

Stick to this list of “good” fats and you will good as gold:

  • Butter
  • Cream
  • Eggs
  • Coconut, palm, and extra virgin olive oil
  • Lard
  • Bacon fat
  • Avocados
  • Fish oils
  • Nut oils
  • Yogurt
  • Animal products

Veggies

Your Mom was right when she told you to get your “5-a-day”.

If she was into the Keto Diet however, it would have been more like “5-a-day-but-make-sure-to-avoid-starchy-vegetables”.

Non-starchy vegetables, on the other hand, are a great way for you to get your daily requirement of vitamins, minerals, and fiber.

As a general rule, try to avoid root vegetables and stick to leafy greens. This way you can avoid unexpected high does of carbs that will knock you out of Ketosis.

Even better, just stick to this list:

  • Asparagus
  • Celery
  • Cocumber
  • Radishes
  • Romaine lettuce
  • Spinach
  • Cauliflower
  • Cabbage
  • Zucchini
  • Eggplant
  • Brussel Sprouts
  • Broccoli
  • Green beans

Dairy

Good news guys, dairy is back on the menu!

Dairy and fermented dairy products are a great source of protein and probiotics. They’re also a great way to add flavor and texture to a meal, which makes weight loss diets all the more bearable.

Make sure to read the label as some manufacturers will try to add in hidden sugars to their products. I recommend you go for full-fat options, but keep an eye on your overall calories to make sure you’re staying in a deficit.

Some good dairy choices are:

  • Cottage cheese
  • Sour cream
  • Greek or natural yogurt (unsweetened)
  • Cream cheese
  • Butter
  • Cheese (mozzarella, provolone, swiss, cheddar, etc.)

Foods to avoid

Now it’s important to note that low-carb doesn’t mean no-carb.

It is very difficult to completely avoid all carbs in your diet, as some food will contain low amounts that collectively add up to your 5% allowance.

That being said, the occasional high carb food is allowed as long as you’re sticking to your overall goals.

I recommend you try and avoid processed junk food, whether you’re trying to lose weight or not. That stuff is just straight up not good for you.

If you’re a beginner to the Keto Diet, avoid these foods for now until you get a better understanding of where your macros and calories are coming from:

  • Grains
  • Alcohol
  • Processed and refined fats (vegetable oils and margarine)
  • Fruits and fruit juices
  • Pasta
  • Pasteries
  • Potatoes
  • Cookies, chocolate bars, and ice cream
  • Soda
  • Cereals
  • Beans
  • Corn
  • Candy

Woah, that is quite a lot to remember all at once.

Having a Keto Diet food list close at hand will help you to quickly reference what you can and can’t eat. Scroll down to grab your free Keto food list!

Don’t forget to:

  1. Bookmark this page for future reference
  2. Pin this to your favourite keto Pinterest boards
  3. Grab your free Keto shopping list below!

If you enjoyed this article, please use the buttons below to share to social media and help others on their weight loss journeys! Thanks 🙂

Source : Keto Diet Food List