What can I eat on Keto? Keto Food List

Know you are aware of the benefits of ketogenics, it is time to shift your mind into doing it!

First things first, you got to clean out your pantry of non-friendly keto foods. So grab a trash bag, march to your kitchen, and remove the following foods:

  • Grains and breads
  • Potatoes
  • Low-fat foods
  • Candy and other sugary foods
  • High-carb fruit and dried fruit
  • Legumes and beans
  • Soda and juice
  • Processed fast foods
  • Vegetable oils
  • Sugary, fruity alcoholic drinks
  • Bacon, ham, and other processed deli meat (Note: It’s okay to consume on occasion but it’s best to avoid altogether)

After cleaning out your pantry of those foods, replace them with these keto-friendly foods.

Pantry Make Over: List of Keto Friendly Foods

Meat, Poultry, and Fish

Note: If possible, choose meats and poultry that are organic, grass-fed, free-range, hormone-free, and antibiotic-free.

  • beef
  • bison
  • herring
  • veal
  • eggs
  • lamb
  • mackerel
  • shellfish such as crawfish, shrimp and lobster
  • chicken
  • turkey
  • tuna
  • Coldwater fish such as wild salmon and tilapia
  • Pork products such as ham, bacon and sausage (Note: eat in moderation)

Vegetables

Choose fresh, organic vegetables such as:

  • Artichokes
  • Asparagus
  • Avocados
  • Bean sprouts
  • Bell peppers
  • Bok choy
  • Broccoli, romaine lettuce
  • Brussels sprouts
  • Cabbage
  • Cauliflower
  • Celery
  • Chard
  • Cucumbers
  • Green beans
  • Kale
  • Mushrooms
  • Onions
  • Spinach
  • Squash
  • Sweet potatoes
  • Tomatoes
  • Watercress
  • Zucchini

Other Food Items

  • Condiments for dipping (hummus, guacamole, salsa)
  • Dried beans and lentils in limited amounts
  • Healthy oils (e.g., olive oil, coconut oil, etc.)
  • Milk Alternatives: almond, coconut, hemp, rice
  • Nut butters and spreads (almond butter and coconut butter)
  • Protein Powder
  • Pure Wrap coconut wraps
  • Raw, unsalted seeds and nuts
  • Seeds (chia, flax, hemp)
  • Small amounts of fresh and frozen fruit. (e.g., strawberries, blueberries, raspberries, blackberries)
  • Sweeteners such as stevia extract and erythritol

Spices

  • Basil leaves
  • Black Pepper
  • Cayenne Pepper
  • Chili powder
  • Cilantro
  • Cinnamon
  • Cloves
  • Coriander
  • Curry
  • Dill
  • Garlic
  • Ginger
  • Marjoram
  • Mint
  • Oregano
  • Nutmeg
  • Parsley
  • Rosemary
  • Saffron
  • Sage
  • Thyme

Foods to Avoid on Keto

  • Factory farmed meats and fish contain high amounts of Omega-6 and other chemicals
    which can be harmful to humans.
  • Liquid eggs contain many additives and can be loaded with fructose corn syrup, this is a source of high carbs.
  • Artificial Sweeteners as a replacement for sugar may be OK, but they can induce cravings and they have no health benefits at all.
  • Fresh milk should be consumed in moderation or avoided altogether. We are led to
    believe fresh milk is good for us, but as the majority has been pasteurized and all the good bacteria has been killed off. Another thing you may not realize is, milk actually has a high carb count. One cup contains about 12 grams of carbs. If you are drinking tea or coffee, try to use a bit of cream as an alternative to milk.
  • Sweetened foods and drinks should be avoided.
  • Legumes and beans are one of the staple vegetables in our diet, these should be avoided along with lentils, kidney beans, and chickpeas as they are all relatively high in carbohydrates.
  • Fruits can contain high levels of carbs. Grapes, tangerines, bananas, mangos and pineapples should be avoided as with any dried fruits. If you’re craving fruit, try small portions of berries.
  • Starches and grains are in most of what we eat, and most of our current diets will consist of these in one form or another. Avoid rice, pasta, wheat based cereals, crackers, cookies, and of course pizza.
  • Root vegetables are all high in carbohydrates so avoid potatoes, carrots, parsnips etc.
  • Condiments such as ketchup and sauces are highly processed and contain added sugars,
    unhealthy fats, and other additives. Ketchup for instance contains 5 grams of carbs per tablespoon whereas honey mustard contains 11 grams of carbs per sachet.
  • Alcohol is made from grains and you guessed it, carbs are present in grains, so avoid alcohol.
  • Sauces such as gravy or packet sauces contain flour or sugar, either choose low-carb versions or make your own.
  • Yogurt – a normal container of Greek yogurt will contain 6 grams of carbs from natural
    sugars, flavored yogurts can contain up to 30 grams.
  • Peanut Butter – 2 tablespoons of peanut butter contains 14 grams of carbs
  • And lastly, one that defies all logic, low fat or diet products like sugar-free diet foods. These are highly processed and contain high amounts of carbs. Low fat dressings should be avoided as food manufacturers normally replace fats with sugars to maintain flavor, stay with full fat versions but limit your portion size.

Ready to start your Keto Diet?

If you’re still unsure about how to eat, what to eat or what to avoid, don’t worry you’re not alone! There is a little-known diet system called The 28-Day Keto Challenge which will teach you everything you need to know and guide you through your first month. Getting that in check will increase your metabolism and allow you to shed weight and shed it fast.

Women who have followed The 28-Day Keto Challenge reported losing up to 21 pounds and 2-4 inches from their waist in just a matter of 4 weeks—the methods in The 28-Day Keto Challenge are all backed by science

Check out this video on The 28-Day Keto Challenge now to learn more about how to follow the diet—and lose weight and improve your life in 28 days.

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