Keto Diet Food List

            Many have doubts like what food can I eat on keto diet or what is keto approved food or what should I take as keto diet food. So we will share keto diet food and keto diet food list with categories.

       While on the keto diet, most of your diet will consist of foods high in fats coupled with a measured intake of proteins and low carbohydrate intake. We also know Benefits Of Keto Diet So Let's see keto diet food list.

Food List Can Eat On The Keto Diet

Some of the food categories allowed in this keto diet include:

 

1.     Keto Diet Protein Food List

Poultry: Free-range Cornish hen, quail, goose, pheasant,

chicken, duck, and turkey.

Fish and Seafood: Cod, tuna, scrod, anchovies, mackerel,

flounder, catfish, trout, mahi-mahi, halibut, sole, sardines,

salmon, halibut, snapper, and calamari. Always opt for wild

caught fish to avoid toxins present in commercially reared

fish.

 

Grass-fed Meat: These include beef, venison, goat, and

lamb. Meat from wild animals are also acceptable; however,

avoid sausages and meats that come with sugary sauces and

those covered in breadcrumbs. Choose the chunks of meat

with more fat since they contain less protein and more fat.

 

Pork: Boston butt, pork chops, ham pork, and loin. When

choosing ham, be on the lookout for added sugar.

 

Bacon and Sausages: Preferably, you should buy these at

specialty health food stores. If this is not possible, always read

the labels to avoid those which contain fillers such as soy or

sugars.

 

Canned Tuna and Salmon: Canned tuna and salmon are

okay to consume while you are on the keto diet. However,

avoid seafood rich in fillers, breaded seafood, and fried

seafood.

 

Vegetable Protein Powders: Protein supplements such as

whey protein, hemp protein, pea, and rice are acceptable.

 

Whole Eggs: This includes chicken eggs, and quail eggs

which you can prepare through any mean desired; fried, soft

or hard boiled, deviled, scrambled, or omelet style.

 

Shellfish: Oyster, mussels, lobster, shrimp, crab (not

imitation crab that contains additives), clams, scallops, and

squid.

 

2. Keto Diet Fats and Oil Food List

Because these are your main sources of energy while you are

on this diet, go for the types of fats and oils you enjoy. These

may include:

* Omega 3 fatty acids from fish such as tuna, shellfish, and

salmon

* Fish supplements or krill

* Monounsaturated fats such as egg yolks, avocado, and butter

* Vegetable oils such as olive oil, coconut oil

* Non-hydrogenated beef tallow, ghee, and lard.

* Duck and chicken fat

 

In order to make it easier to stick to this diet, be aware of

which types of fat your body can tolerate. Many people seem

to have zero or very low tolerance of vegetable oils and mayo.

This may be a good thing because most of these oils are rich

in omega 6 fatty acids - the kind that is bad for your body’s

cholesterol levels.

 

In this case, work with the listed monounsaturated fats to

reduce the inflammatory effect brought about by

polyunsaturated fats. Nevertheless, work to balance both fats

because you cannot survive on monounsaturated fats alone

(You need a lot of fats and oils). Even then, avoid

hydrogenated fats such as margarine to reduce the amount of

trans-fats you eat.

3. Keto Diet Fresh Vegetables List

       For these foods, opt for organic ones or better yet, grow your own to avoid all pesticide toxins. Avoid starchy vegetables(corn, sweet potatoes, potatoes, peas, and winter squash) that are high in carbs. Instead, opt for moderate intake of sweet vegetables (squashes, peppers, tomatoes, and carrots).

Vegetables that make it to the list are:

 Celery

 Collard Greens

 Onions (high in sugar; moderate intake)

 Alfalfa Sprouts

 Beet Greens

 Broccoli

 Spinach

 Dandelion Greens

 Bamboo Shoots

 Cabbage

 Brussels sprouts

 Garlic

 Mushrooms

 Shallots

 Kale

 Bok Choy

 Sauerkraut

 Chives

 Celery Root

 Swiss chard

 Cauliflower

 Snow Peas

 Bean Sprouts

 Olives

 Cucumbers

 Salad greens and lettuces: Romaine, Arugula, Fennel, Bok

Choy, Boston lettuce, Endive, Mache, Escarole, Sorrel,

Radicchio, Chicory Water Chestnuts

 Turnips

 Scallions

 Dill Pickles

 Leeks

 Radishes

 Chard

 Asparagus

 

4. Keto Diet Dairy Products List

 Mascarpone cheese

 Unsweetened whole milk yogurt (limit intake of this type

of yogurt because it is a little high in carbs)

 All soft and hard cheeses

 Cream cheese

 Full fat sour cream (do not forget to check for additives)

 Full fat cottage cheese

 Heavy whipping cream

In any case, always go for raw milk products and if you do not

have easy access to them, go for the organic ones.

 

5. Keto Diet Beverages List

 

 Bulletproof coffee

 Decaf Tea

 Flavored seltzer water

 Decaf coffee

 Water

 Herbal tea

 Lemon and lime juice (limit intake)

 Clear broth or bouillon

 

6. Keto Diet Nuts and Seeds List

 Nuts: almonds, macadamias, pecans, and walnuts are

the nuts with the lowest level of carbs meaning you can

consume them in small amounts. Other nuts such as

chestnuts, pistachios, and cashews contain a higher

amount of carbs; thus, you should carefully monitor their

intake. Nuts are best soaked for some time before

roasted.

 

 Nut flours: these are necessary because while you are

on this diet, it does not mean baking no longer fits into

your life. Nut flours such as almond flour will suffice.

 

7. Keto Diet Sweeteners List

 

Some options include:

 Erythritol

 Splendor-liquid

 Inulin and Chicory root

 Lo Han Guo

 Liquid Stevia

 Xylitol

 Swerve

 

8. Keto Diet Spices List

 

Here are spices allowed on the keto diet:

 Sea salt

 Peppermint

 Ginger

 Basil

 Chili pepper

 Cloves

 Thyme

 Cilantro or coriander seeds

 Rosemary

 Black pepper

 Cumin seeds

 Oregano

 Turmeric

 Cayenne pepper

 Cinnamon

 Mustard seeds

 Parsley

 Dill

 Sage

 

As you can see from the above very detailed list, keto diet is

NOT a highly-restrictive dieting lifestyle, it also offers you a

variety of foods to choose from; thus, you should not feel

overwhelmed. Now you know keto diet food list. 

 

However, there are foods you should avoid to achieve optimal

ketosis as your body makes the switch from using glucose to

synthesizing fats for ketones.

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