What Can I Eat on a Keto Diet?
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?
Fats:
Butter or ghee
Avocados
Macadamia nuts
Coconut butter
Cocoa butter
Egg yolks
Coconut oil, olive oil, MCT oil, or avocado oil
Nuts and seeds or nut butter (choose fattier nuts like macadamia nuts or almonds)
Fatty fish
Meats/Protein:
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.
Lamb
Goat
Limited Carbs:
Kale
Spinach
Swiss chard
Bok choy
Lettuce
Radicchio
Brussels sprouts
Broccoli
Onions
Bell peppers
Asparagus
Kohlrabi
Celery
Cucumber
Zucchini
Spaghetti squash
Cauliflower
Very Limited Fruit:
Strawberries
Blueberries
Raspberries
Cherries
Cranberries
Mulberries
Sauces:
Yellow mustard
Ketchup without added sugars (or sugar alcohols)
Mayonnaise (preferably made from cage-free eggs)
Horseradish
Hot sauces
Worcestershire sauce
Sauerkraut without added sugars
High-fat salad dressings with low or no added sugars
Dairy:
Full-fat yogurts
Mayonnaise
Heavy cream
Sour cream
Cottage cheese
Cream cheese
Hard cheeses like parmesan, swiss, feta, and cheddar
Soft cheese like brie, Monterrey jack, mozzarella, and bleu cheese