So now you have decided to go on a keto diet, you are all geared up, but you do not know what is the keto diet food list. What exactly are the food items you should proceed with or how to will proceed. First, you should know you are not alone, there are hundreds of thousands of people who follow this diet. This article is specifically written on what is the keto diet food list to help put you at ease.
How Does Keto Diet Work?
For those of you who are still not familiar with how the keto diet works, you may have opted to start this diet and work out the technicalities while you go. You should have a food list in hand and follow it. You need to know how this works.
In the keto diet, you basically, eat 70% fat in your meals and the rest protein with a 1-2% maximum of carbs. The regular body mechanism is to burn carbs to make energy for the body, and when there are not enough carbs, the body shifts to burning fat. Here in the keto diet, when you cut down on carbs, the body is left with only fat to burn to make energy. These fats will be turned into ketones and then energy for the body’s functions. This whole process is known as ketosis. When burning fat, there is a higher chance the excess body fat will also be burned, leading you to lose weight.
Why Is A Food List Important?
When you are traveling, you need to know what to pack, so you should make a checklist. Why do that? Logically speaking, when you know what you are going to pack, you pack it. A checklist makes you more organized. You know what is prioritized, and you do not miss out on anything. It is the same case with a food list. It gives you certain boundaries and certain food items to choose from. When you have a food list, you can plan meals accordingly by looking at the list.
What Is The Keto Diet Food List I Should Go By?
The keto diet is not hard to follow. The food items to select are easy, but you still might drift from it. One rule of thumb you should follow is if the food tastes sweet, then it contains higher carbs. For a further in-depth detailed list, read on.
Low-carb vegetables are higher in minerals and fiber. The vegetables you should include in your food list are Arugula (Rocket), Artichokes, Asparagus, Bell Peppers, Bok Choy, Broccoli, Brussels sprouts, Butterhead Lettuce, Cabbage, Carrots, Cauliflower, Celery, Chicory Greens, Chives, Cucumber, Dandelion Greens, Eggplant (Aubergine), Endives, Fennel, Garlic, Jicama, Kale, Kohlrabi, Leeks, Leafy Greens (Various), Lettuce, Mushrooms (all kinds), Mustard Greens, Okra, Onions, Parsley, Peppers (all types), Pumpkin, Radicchio, Radishes, Rhubarb, Romaine Lettuce, Scallion, Seaweed (all sea vegetables), Shallots, Spaghetti Squash, Spinach, Swiss chard, Tomatoes, Turnip Greens, Watercress and Zucchini.
You can also eat fermented Kimchi and Sauerkraut. The fermentation makes it more delicious and removes the sugar content. Now the vegetables you should avoid on your list are carrots, yams, beets, turnips, sweet and regular potatoes.
Most fruits are not included in the keto diet food list, there are still some fruits you can eat. Mostly they are berries. Avocados and limes are also great to eat. Avocado contains omega 3, which is very beneficial for your health. The fruits you can eat are Avocado, Blackberry, Blueberry, Cranberry, Lemon, Lime, Olive, Raspberry, and Strawberry. Apples, pears, bananas, pineapples, papayas, grapes, and fruit juices should be avoided as they contain lots of carbs. So make sure you do not eat them.
3. Types Of Meat
Meat makes up a large part of the keto diet as it contains the most fat, but you need to be very careful when choosing which meats to eat. They should be organic, and grass-fed animals rather than poultry food fed animals’ meat is best. Mainly the meat you eat when on a keto diet are Beef, Bison, Chicken, Deer, Duck, Elk, Goat, Goose, Kangaroo, Lamb, Moose, Pheasant, Pork, Quail, Rabbit, Reindeer, Sheep, Snake, Turkey, Wild Boar, and Wild Turkey. As for processed meat products, you can eat Sausages, Deli Meat, Hot Dogs, Pepperoni, Salami, and Bacon.
4. Organ Meats
When talking about meat, the muscle part is not the only thing you can eat. Organ meats are equally nutritious to eat. The keto-friendly organ meats are specifically kidney, liver, tongue, tripe, heart, and bone marrow. Liver is the most nutrient-dense meat, and it is known in some cases to help with Alzheimer’s.
Legumes are specifically high in protein and carbs, so they are not preferably eaten on a keto diet. However, small amounts of peas and green beans are alright. You can eat green beans roasted with condiments as they make a great snack.
6. Fats And Oils
What better source of fats than oils? Make sure you take care of your LDL and HDL to keep your cholesterol in balance. Some oils that are keto-friendly oils are Cocoa Butter, Coconut Oil, Duck Fat and Ghee, Lard (non-hydrogenated), Macadamia Oil, MCT Oil, Olive Oil, Palm Shortening, Red Palm Oil, and Tallow. You can also take Walnut oil and Sesame oil in small amounts.
Fish is highly nutritious, but at the same, it is said to try not to eat poultry-fed ones. It is harder to get the wild-caught fish but buy it whenever you find it. Types of fish you can eat on a keto diet are Anchovies, Bass, Cod, Eel, Flounder, Haddock, Halibut, Herring, Mackerel, MahiMahi, Orange Roughy, Perch, Red Snapper, Rockfish, Salmon, Sardines, Tilapia, Tuna, Sole, Grouper, Turbot, Trout and other Fatty Fish. Go fishing and find yourself some freshwater fish. Nothing is better than the taste of fresh-caught fish.
8. Other Sea Food
Other than organ meat, shellfish is the most densely nutritious thing you can eat. It is very rich in nutrients. Some kinds of seafood are quite expensive but try to include it whenever you can. The best seafood items you can stock up on are Abalone, Caviar, Clams, Crab, Lobster, Mussels, Oysters, Shrimp, Scallops, and Squid.
Many of those fizzy drinks and soft drinks are loaded with sugar, so they are a big no. You can soothe your mood with other beverages. You can drink Almond Milk, Cashew Milk, Club Soda, Coconut Milk, Unsweetened Coffee, Herbal Teas, Lemon, and Lime Juice in small amounts, Seltzer Water, Sparkling Mineral Water, Unsweetened Tea, and Water. You can also take chicken, beef, or bone broth if you like. Well, best of all, I am glad the keto diet does not make us give up our caffeine. Also, a shot or two of beer can be taken occasionally.
Nuts are great snacks when you need an energy boost. A handful of nuts can make up for a large amount of omega 6, fats, and proteins. Make sure you do not go wild on these because too much of them can cause you to exceed your carb limit. The nuts and seeds you can include in your keto diet food list are Almonds, Hazelnuts, Macadamia Nuts, Pecans, Pine Nuts, Pistachios, Pumpkin Seeds, Psyllium Seeds, Sesame Seeds, Sunflower Seeds, Walnuts, Cashews, Chia Seeds, Various Nut Butters, and Hemp Seeds. Lastly, keep in mind that a peanut is a legume, not a nut, and it is not recommended.
Condiments are necessary to add flavor to your meals. Still, some processed condiments and herbs contain some unwanted ingredients, so make sure there is no added MSG and carefully read all the ingredients before buying. Simple condiments and herbs you can use are Sea Salt, Black Pepper, White Pepper, Basil, Italian Seasoning, Chili Powder, Cayenne Pepper, Curry Powder, Garam Masala, Cumin, Oregano, Thyme, Rosemary, Sage, Turmeric, Parsley, Cilantro, or Coriander, Cinnamon, Nutmeg, Cloves, Allspice powder Ginger, Cardamom, Paprika, and Dill.
Dairy is absolutely not included in it. Raw animal milk contains fat, but it also has many carbs. The only dairy you can eat is ghee and some cheeses. As for yogurt, you can only eat Greek yogurt, which does not contain dairy in it. Dairy can cause inflammation and create digestive problems for you, so it is better to avoid most dairy products from your diet.
There are hundreds of cheeses you can eat, and most of them are high in fat, which makes them an excellent fit for keto diet meals. Cheese is high in saturated fats, but it has not been found to be a risk to heart patients, so it is quite good to eat. Some keto-friendly cheeses you can stock up in your pantry with are Blue cheese, Brie, Camembert, Cheddar cheese, Chevre, Colby jack, Cottage cheese, Cream cheese, Feta cheese, Goat cheese, Halloumi, Havarti, Limburger, Manchego, Mascarpone, Mozzarella, Muenster, Parmesan cheese, Pepper Jack, Provolone, Romano cheese, String cheese, and Swiss cheese.
Whole foods are always best for snacking, but there are times when you crave those prepackaged snacks, and you cannot find a way to eat them because of your diet. You do not have to go so hard on yourself. There are a few snacks you can eat and bring them on the go when you do not have time to prepare a meal. Just make sure they do not have any sugar, and they are low in carbs. You can eat no added sugar nut butter, sugar-free jerky, dried seaweed, nuts, and low-carb crackers. There are Parmesan cheese crackers that have no carbs or sugar, and they are, for sure, the most delectable. You will not crave anything else after having them, I can assure you.
15. Dark Chocolate
Who can resist chocolate? It is by far the best food item to cheer you up instantly. Thanks to the keto diet food list it is part of it. Make sure the chocolate you buy is dark chocolate with no added sugars and has 70% cocoa in it. This will balance out the level of carbs and also satiate your cravings. Take care of one thing, do not eat too much of it. A block of it for the day is more than enough.
So now you are all set with the keto diet, do not wait any more, and get your hands on this list of food items. All the food categories and food items we have mentioned above cover most of the things you need. As for the things you should not eat, they are the foods that contain sugar in raw or artificial forms and or have carbs, which include all flours and grains. So you have to say goodbye to pizzas and pasta. Though you cannot eat pizza, you can make it by having alternatives crusts. The same goes for the pasta; you can make zucchini zoodles which are as good as pasta noodles.
I hope you got the answer as to what is the keto diet food list. Now go fill up your shopping cart and start your keto diet today!
Let me know what you think of today’s article in the comments section below., and if there is any food item I am missing.