A ketogenic (keto) diet is a high-fat, low-carbohydrate eating plan designed to shift the body into a state of ketosis, where it primarily burns fat for energy instead of carbohydrates. Here are some foods that you can eat on a keto diet:
- Healthy Fats:
- Avocado
- Avocado oil
- Coconut oil
- Olive oil
- Ghee (clarified butter)
- Grass-fed butter
- MCT oil (medium-chain triglycerides)
- Protein Sources:
- Lean meats (e.g., chicken, turkey, beef, pork)
- Fatty fish (e.g., salmon, sardines, mackerel)
- Eggs
- Tofu or tempeh (for vegetarians and vegans)
- High-quality protein powders (e.g., whey protein, collagen peptides)
- Low-Carb Vegetables:
- Spinach
- Kale
- Broccoli
- Cauliflower
- Zucchini
- Bell peppers
- Asparagus
- Brussels sprouts
- Green beans
- Cabbage
- Nuts and Seeds (in moderation):
- Almonds
- Walnuts
- Pecans
- Macadamia nuts
- Chia seeds
- Flax seeds
- Pumpkin seeds
- Dairy Products (in moderation):
- Full-fat Greek yogurt
- Heavy cream
- Cheese (e.g., cheddar, mozzarella, cream cheese)
- Unsweetened almond milk or coconut milk
- Keto-Friendly Snacks:
- Pork rinds
- Beef jerky (without added sugars)
- Cheese crisps
- Olives
- Dark chocolate with high cocoa content (in moderation)
- Keto Sweeteners (in moderation):
- Stevia
- Erythritol
- Monk fruit sweetener
- Stevia-sweetened chocolate or products
- Keto-Friendly Condiments and Sauces:
- Mayonnaise (preferably made with avocado oil)
- Mustard
- Hot sauce (without added sugar)
- Sugar-free ketchup
- Salad dressings with healthy fats (e.g., olive oil-based)
- Keto Baking Ingredients:
- Almond flour
- Coconut flour
- Psyllium husk powder (for low-carb bread and baking)
- Xanthan gum (as a thickening agent)
- Beverages:
- Water
- Herbal tea
- Coffee (preferably black or with added unsweetened almond milk or coconut milk)
It’s important to note that while these foods are allowed on a keto diet, portion control and monitoring your daily carbohydrate intake are crucial. The goal is to keep your carbohydrate intake very low (usually around 20-50 grams of net carbs per day) to maintain ketosis.
It’s advisable to consult with a healthcare professional or registered dietitian before starting a keto diet to ensure it aligns with your health goals and dietary needs. They can help you create a balanced and sustainable keto meal plan tailored to your specific circumstances.