Here are the foods you can eat on a ketogenic diet:
- Unprocessed meats are low in carbohydrates and ketogenic, and organic and grass-fed meat can be even healthier.2 But remember that keto is a diet high in fat, not high in protein, so you don’t need large amounts of meat. Excess protein (more than 2.0 g per kg of reference bodyweight – check this chart to determine your own protein goals) can be converted to glucose, which could make it difficult for some people to enter ketosis, especially when starting out and with high levels of insulin resistance.
- Be aware that processed meats like hot dogs, cold cuts, and meatballs often contain added carbohydrates. However, bacon is definitely keto. When in doubt, look at the ingredients, aim for less than 5% carbohydrates. Main recipes
2. Fish and shellfish:
- All are good, especially fatty fish like salmon. If you’re concerned about mercury or other toxins, consider eating more smaller fish like sardines, mackerel, and herring. If you can find wild-caught fish, it’s probably the best.
- Avoid breading, as it contains carbohydrates.
- Eat them any way you like, eg. Eg boiled, fried in butter, scrambled, or in an omelet.
- Buying free-range or organic eggs may be the healthiest option, although we don’t have scientific studies to show better health.5 How many eggs can you eat considering your cholesterol? Our advice is no more than 36 eggs per day.6 But if you prefer, feel free to eat less.
4. Fats and sauces
- Sauces High in Fat and Natural Fat – Most of the calories in a ketogenic diet should come from fat. You are likely to get a large portion from natural sources such as meat, fish, eggs, and other sources. But also use cooking fat, like butter or coconut oil, and feel free to add a lot of olive oil to salads and vegetables. You can also eat delicious high-fat sauces such as béarnaise sauce, garlic butter, and others (recipes).
- Remember, fat helps you feel full and adds flavor to your food. Don’t use more than you want or need, but don’t be afraid of fat.7 In keto, fat is your friend. Why saturated fats are okay to eat
5. Keto vegetables
- Vegetables that grow above the ground. Fresh or frozen, either is fine. Choose vegetables that grow above the ground (here’s why), especially leafy greens. Favorites include cauliflower, cabbage, avocado, broccoli, and zucchini.
- Vegetables are a tasty way to eat good keto fats. Fry them in butter and pour plenty of olive oil on your salad. Some even think of vegetables as a fast delivery system. They also add more variety, flavor, and color to your keto meals.
- Many people end up eating more vegetables than before when they start keto, as vegetables replace pasta, rice, potatoes, and other starches. It is even possible to follow a vegetarian or vegan ketogenic diet. Complete Guide to Low Carb Ketogenic Vegetables
6. High-Fat Dairy Products:
- Butter is good, high-fat cheese is fine, and heavy cream is great for cooking.
- Avoid drinking milk as the sugar in milk builds up quickly (one glass = 15 grams of carbs), but you can use it sparingly in your coffee.
- What does “moderation” mean? That depends on how many cups a day you drink! We recommend a cup with just one “touch”, about a tablespoon maximum. But even better is to eliminate milk completely.
7. Keto nuts
- These can be eaten in moderation, but be careful when using walnuts as snacks, as it is very easy to eat much more than necessary to feel satisfied. Also, note that cashews are relatively
- A moderate amount is fine on keto, perhaps with real whipped cream, a popular keto dessert.