The ketogenic diet, known as the keto diet, has gained immense popularity over the past few years due to its potential weight loss benefits. This low-carb, high-fat diet works by severely limiting your carb intake (allowing only 20-50 grams of carbs per day) while significantly increasing your fat intake. This shift puts your body into a metabolic shift called ketosis.
In ketosis, your body uses fat as its primary fuel source (instead of carbs) and breaks down all stored body fat. It leads to weight loss, improved energy levels, and increased mental clarity.
A ketogenic diet also helps control blood sugar levels. It is believed to treat diabetes, some cancers, PCOS (polycystic ovary syndrome), Alzheimer’s disease, and many other health conditions.
However, the ketogenic diet plan is highly restrictive in nature, and eating too much is excessive. This makes it difficult for most people to stick to this incredible weight loss plan after a certain day.
In this blog, we’ve put together a comprehensive ketogenic diet food list to help you get organized. Use this for your next grocery shopping trip to make going keto easier and more enjoyable!
|Also read: 5 Common Mistakes You’re Making on a Low-Carb Diet (And How to Avoid Them
Low-Carb Foods You Can Enjoy on a Ketogenic Diet Plan
1. Meat
Meat and poultry are staples on the keto diet meal plan. Meat provides high-quality protein and essential nutrients with zero carbs. When on a low-carb diet, it helps maintain muscle mass.
However, look for grass-fed, organic options when possible, and enjoy choices like chicken, beef, turkey, and pork for a filling and satisfying meal.
2. Seafood
Fish, especially fatty fish like salmon, mackerel, and sardines, are rich in omega-3 fats and protein. Most seafood is low in carbs and ideal for people on a keto diet. The American Heart Association recommends that people over the age of 18 eat 8-10 ounces of seafood per week. Shellfish like shrimp, crab, and lobster are some other good options to choose from.
3. Eggs
Eggs are budget-friendly and versatile keto diet foods. Each egg is packed with essential nutrients like protein, healthy fats, and choline, which supports brain health. With virtually zero carbs, eggs fit easily into a keto diet. You can boil them, stir-fry them, fry them, or make them into cakes. They’re super satisfying and keep hunger at bay for a long time, which is why eggs are perfect as a keto breakfast, snack, or even dinner option.
4. Low-carb vegetables
Vegetables like spinach, kale, broccoli, zucchini, and cabbage are low-carb foods that are rich in fiber, vitamins, and minerals. They add bulk and nutrients to meals, and can keep you full for longer. They support digestion and also prevent cell damage.
Vegetables are great in salads, stir fries, or as a substitute for rice. However, you should aim for non-starchy vegetables that have less than 8 grams of net carbs per cup.
5. Cheese and dairy
Cheese, butter, and heavy cream are keto-approved, full-fat dairy products that add healthy fats and protein to your diet without carb overload. Hard cheeses like cheddar, parmesan, and gouda are especially low in carbs and rich in flavor and should be part of your keto grocery list. These dairy products offer calcium and other essential nutrients and can help you prepare hearty meals or satisfying snacks without fear of putting your body out of ketosis. However, it’s important to choose full-fat options to stay keto-compliant.
6. Nuts and seeds
Nuts and seeds are nutrient-dense, low-carb options that add fiber, protein and healthy fats to your diet. They curb cravings and provide essential nutrients like magnesium, which are often lacking on keto. Perfect as a snack, salad topping, or in addition to keto baking, nuts add texture and flavor while keeping carbs in check. Almonds, walnuts, chia seeds, and flaxseeds are some options you can choose from.
However, portion size measurement is important when using any healthy fat.
7. Healthy oils
Coconut oil, olive oil, and avocado oil are keto-friendly oils that increase fat intake without added carbs. You can happily use them on the keto diet for cooking and dressing salads. These oils, especially coconut oil, are known for their medium chain triglycerides (MCTS), which support ketosis and increase ketone production. MTCs increase metabolic rate and help reduce weight and belly fat as well.
Whether used for frying, baking, or drizzling, these oils add healthy fats and flavor to keto dishes.
8. Avocados
Avocados are keto superstars! They are rich in healthy monounsaturated fats, fiber, potassium, and other nutrients and help aid digestion and absorption. Avocados also support heart health. With only a few carbs per serving, they add a creamy texture to meals and are versatile for making salads, smoothies, or keto-style avocado toast. Just sprinkle a little salt, and you can have this fruit on its own.
9. Plums (in moderation)
Although most fruits are high in carbs, berries such as strawberries, blueberries, and raspberries can fit into a keto diet food list. However, you need them in moderation.
Berries are low in carbs compared to other fruits, yet packed with antioxidants, vitamins and fiber. You can enjoy them as a fresh snack, add them to keto-friendly yogurt, or add them to desserts to satisfy sweet cravings.
10. Dark chocolate (90% cocoa or more)
Dark chocolate with a high cocoa content can be enjoyed on keto. But you should use them in small amounts. Rich in antioxidants, low in sugar, and high in fat, dark chocolate offers a satisfying treat.
Cacao is called the “superfruit”. It is rich in antioxidants. Dark chocolate also contains flavanols, which lower blood pressure and keep arteries healthy, thereby reducing the risk of heart disease.
Always look for varieties that are 90% cacao or higher to minimize carb content. Enjoy it as a dessert, mixed into keto-friendly recipes, or as a small, guilt-free indulgence when chocolate cravings strike.
Foods to Limit on the Keto Diet
Some foods to watch out for on the keto diet include those that are high in carbohydrate content. These include:
- grain
- Potatoes, sweet potatoes, corn, and beets are starchy vegetables
- High sugar fruits, such as mangoes, bananas, pears, dates and raisins
- Baked goods, including gluten-free baked goods
- Juice
- Sweet yogurt
- Honey, syrup or sugar in any form
- Chips and crackers
Your favorite food on the list? Don’t despair. “There are no food restrictions on the keto diet. You just have to stay below 20 to 40 g of carbohydrates per day,” says Dr. Mona Lala, our board-certified weight loss obesity medicine physician. So choose your foods wisely and maintain your net carb intake. There are many tasty, nutrient-dense keto food recipes that can help you achieve ketosis and lose weight.
For more help and a personalized weight loss plan, reach out to our Keto Doctor at Kinetics Weight Loss Clinic. We can help you create a customized plan based on your needs and weight loss goals. Schedule your appointment at our health clinic and start transforming your health with a customized keto approach today!
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