What to Eat and Avoid on the Ketogenic Diet: and a Sample Menu

What to Eat and Avoid on the Ketogenic Diet: and a Sample Menu

What are the most popular keto foods? How do you know if your ketogenic diet is working? What can happen if you eat too many carbs on a ketogenic diet; these are all questions that will be answered in this blog post. We’ll also talk about why it’s important to make sure you stay hydrated and how to avoid the common mistakes people often make when starting out with their new lifestyle.

What is the ketogenic diet?

The ketogenic diet works by changing the way your body uses energy. Your metabolism shifts to burning fat rather than carbohydrates, so, unlike many other diets, it causes you to burn stored fat.

The aim of the diet is to get into that state of “ketosis” where your body is using fat as its primary energy source instead of carbs.

Despite the fact that many people use it to lose weight, some observers – such as Marie Sim on Healthline – say it has no proven benefits for weight loss. It also carries risks of side effects and nutrient deficiencies. We’ll look at what you can eat while following the ketogenic diet in a moment, but first, let’s look at what you should avoid.

Foods to Avoid on the Ketogenic Diet

  • When you’re on the ketogenic diet, there are a few key foods that you need to avoid. The main ones are:
  • -Sugary foods: candy, cake, ice cream, soda
  • -Grains: wheat, rice, pasta
  • -Fruit: apples, bananas
  • -Beans and other legumes: chickpeas, kidney beans, lentils

The ketogenic diet can also sometimes be called a low-carb or high-fat diet. It typically restricts carbohydrate intake to less than 50 grams per day, the rough equivalent of a plain bagel or a cup of white rice.

It should be noted that this is an extremely low level of carbohydrate intake, which may not be suitable for everyone. Those with chronic conditions may have acute worsening of symptoms due to the extreme carb restriction, so you should talk to your doctor before starting this diet.

Several books and online resources are available that can help you to follow the ketogenic diet, including The Keto Diet by Leanne Vogel and The Complete Guide to a Healthy Low-Carb Diet by Franziska Spritzer.

Foods to Eat on the Ketogenic Diet

So, what can you eat on the ketogenic diet? The main foods that you should focus on are:

  • -Meats: beef, pork, lamb, chicken, turkey
  • -Fish and seafood: salmon, trout, tuna, shrimp
  • -Eggs
  • -Healthy fats: olive oil, coconut oil, avocado oil, butter
  • -Nuts and seeds: almonds, walnuts, sunflower seeds
  • -Non-starchy vegetables: spinach, kale, celery. You can also have onions and garlic

While there is a wide range of helpful online resources to help you follow the ketogenic diet, it’s always best to talk to your doctor before starting any new health plan.

A Detailed Ketogenic Diet Food List to Follow

A ketogenic diet is a low-carb, high-fat diet that can help you lose weight. On a ketogenic diet, your body burns fat for energy instead of glucose from carbohydrates. This article provides a detailed ketogenic diet food list to follow.

Best Ketogenic Diet Foods

Below are the best foods to eat on a ketogenic diet. Green vegetables are low in carbohydrates and high in micronutrients, like vitamin C and fiber. Vegetables provide your body with essential vitamins and minerals—vitamins A, C, K, B6, folate, thiamin (vitamin B1), riboflavin (vitamin B2), niacin (vitamin B3), vitamin E, iron, zinc, calcium, magnesium, phosphorus, and potassium.

Non-Starchy Vegetables

Arugula Beet Greens Bell Peppers Bok Choy Broccoli Brussels Sprouts Cabbage Carrot Cauliflower Celery Chicory Eggplant Endive Fennel Garlic Greens (Collard, Kale, Mustard, Turnip) Hearts of Palm Jicama Kohlrabi Leeks Lettuce Mushrooms Onion Parsley Radishes Rutabaga Seaweed Spinach Squash (Summer and Winter) String Beans Swiss Chard Tomatoes Turnips Watercress

Healthy Fats

Avocado, Coconut oil, Cod liver oil, Eggs, Grass-fed butter Ghee Hazelnut oil Macadamia nut oil Olive oil Pecan oil Pumpkin seed oil Sesame oil Sunflower seed oil Walnut oil

Protein

Almonds Beef Jerky Beef Steak Black Beans Buffalo Burgers Bison Burger Canned Tuna Chicken Breasts Chicken Thighs Chuck Roast Corned Beef Crabs Dairy-free Yogurt Elk Filet Fresh Crab Meat Grass-fed Hamburger Grass-fed Hot Dogs Green Peas Halibut Salmon Sardines Scallops Shrimp Sockeye Salmon Steak Striped Bass Turkey Breast Wild Alaskan Salmon

Nuts and Seeds

Almond butter Almonds Brazil Nuts Cashews Chestnuts Chia Seeds Coconut Flakes Coconut Milk Cocoa Powder Macadamia Nuts Hazelnuts Hemp Hearts Hulled Sunflower Seed Kernels Nutritional Yeast Flakes Pecans Pepitas Pine Nuts Pistachios Pumpkin Seeds Sesame Seeds Sunflower Seed Kernels Walnut Butter Walnuts

Beverages

Almond milk Black coffee Carbonated water Club soda Coconut milk Coffee Creamer Dairy-free milk Energy drinks Herbal tea Kombucha Low-carb beer Mineral water Mocktails Orange juice Plant-based milk Protein shakes Sparkling water Tea unsweetened Vodka Water Wine

Sweeteners

Erythritol Monk Fruit Extract Stevia

Condiments

Almond Butter Bone Broth (Beef or Chicken) Chili Paste Coconut Aminos Homemade Mayonnaise Mustard Sea Salt Spices Sugar-free Barbecue Sauce Sugar-free Ketchup Taco Seasoning Vinegar Dressings

Sample Menu for the Keto Diet

BREAKFAST

Eggs and Bacon – Via The Iron You    2 eggs 1/2 a cup of almonds (blanched, slivered or whole) 3-5 pieces of bacon 2 oz. coffee with cream in it    

LUNCH

Chicken salad with mayo, mustard, pickles, and celery – Via KetoDietApp.com 1/2 cup cooked chicken breast ( shredded) 2 tablespoons of mayonnaise 1 tablespoon of mustard 2 tablespoons of pickles, diced 2 tablespoons of celery, diced Dash of salt and pepper

DINNER

Grilled salmon with pesto sauce – Via Paleo Flourish 1/2 a cup of raw almonds 1 clove of garlic 2 cups of basil leaves 2 tablespoons of olive oil 3 tablespoons of lemon juice Salt and pepper to taste

Grilled steak with blue cheese butter – Via Keto Diet App 1/2 an ounce of blue cheese 2 tablespoons (1 oz) unsalted butter, at room temperature 1/4 teaspoon garlic powder 1/4 teaspoon onion powder 1/4 teaspoon dried thyme 1/4 teaspoon black pepper

Conclusion:

 The ketogenic diet is a high-fat, low-carbohydrate way of eating that’s been proven to help people lose weight and improve their health. When you go on this type of diet, it can be difficult to know which foods are good for your body and which should be avoided. Here are some guidelines for making the transition into keto easier by knowing what foods not to eat while following the plan or how much food you need each day.  In addition, we have created a helpful infographic detailing all the different types of fats that make up a lower carb lifestyle as well as ways in with these macros can impact your exercise performance!

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