A simple breakdown of what to eat and what to ditch.
The ketogenic diet essentially uses your body fat as an energy source – so there are obvious weight loss benefits. On keto, your insulin (the fat storing hormone) levels drop greatly which turns your body into a fat burning machine.
Scientifically, the ketogenic diet has shown better results compared to low-fat and high-carb diets; even in the long term. - https://www.ruled.me/guide-keto-diet/#benefits-of-keto
A low-carb diet is low in carbohydrates, like sugary, pasta, rice and bread and filled with real foods and natural fats, proteins and veggies.
So what CAN I eat?
Butter or ghee
Coconut oil, olive oil, MCT oil, or avocado oil
Nuts and seeds or nut butter (choose fattier nuts like macadamia nuts or almonds)
Beef, preferably fattier cuts like steak, veal, roast, ground beef, and stews.
Poultry, including chicken, quail, duck, turkey, and wild game—try to focus on the darker, fattier meats.
Pork, including pork loin, tenderloin, chops, ham, bacon, and ground.
Fish, including mackerel, tuna, salmon, trout, halibut, cod, catfish, and mahi-mahi.
Shellfish, including oysters, clams, crab, mussels, and lobster.
Organ meats, including heart, liver, tongue, kidney, and offal.
Eggs, including deviled, fried, scrambled, and boiled. Use the whole egg.
Very Limited Fruit:
Ketchup without added sugars (or sugar alcohols)
Mayonnaise (preferably made from cage-free eggs)
Sauerkraut without added sugars
High-fat salad dressings with low or no added sugars
Hard cheeses like parmesan, swiss, feta, and cheddar
Soft cheese like brie, Monterrey jack, mozzarella, and bleu cheese