Chapter : Keto Diet Foods List Supplements
Okay, so we gave you a breakdown of the three primary macronutrients in our ultimate keto diet food list. We even gave you our best recommendations for beverages, but what about supplements?
As this is primarily keto food list, we’ll keep this section brief with some keto supplement recommendations we frequently get asked about.
As with any supplement, we wholeheartedly believe that they are just that.
As in, they are there to supplement a proper diet and exercise lifestyle, not to replace or make up for a lackluster one. So with that, here are a few of our recommendations of the what and why you may want to take certain supplements.
MCT Oils and Powders
MCT is a type of fat that is readily used for energy by our body. In short, your body takes them and converts them to ketones almost immediately providing a fast-acting source of energy.
- Recommended MCT Oil: Viva Naturals MCT Oil
Tip: Be wary of some MCT Oil Powders as many contain some less than desirable fillers.
As the name implies, you are introducing ketones directly into your body by ingesting them, thus providing one less step for your body compared to MCT Oils and Powders as the body doesn’t need to convert them to ketones.
Exogenous ketones can be great for those in transition into a keto diet, for those who fell of the bandwagon temporarily or even as a potent pre-workout.
- Recommended: Collagen peptides protein
- Recommended: Green Vibrance
The Ultimate Keto Friendly Food List
One of the most common questions we frequently receive is what can you eat on a keto diet? We’ve compiled this ultimate keto diet food list for you to reference.
Starting any new diet or significant lifestyle change doesn’t come easy, especially when you don’t have a clear understanding of what to eat and what to avoid.
To make this transition easier, we’ve put together this ketogenic list of foods to help you make the best and most informed choices.
Are Cheat Meals Okay On Keto
No, cheat meals arenât okay on keto. Your metabolism can only be in one state at a time. It either burns fat, or it burns sugar. It canât do both at the same time. During ketosis, your metabolism is primed to burn fat instead of sugars to produce energy. Whenever you consume more than 50 grams of carbs daily, you will be kicked out of ketosis and return to burning sugar and carbs for energy. Cheat meals significantly interfere with your ketosis and keto-adaptation. Even if you return straight back to your keto protocol, it can take a few days for your metabolism to switch back to ketosis.
Recommended Reading: Free Diet And Exercise Plan
Chapter : Spices Condiments And Sauces
Spices, condiments, and sauces are great for added flavor and variation. However, a majority of them are full of added sugars.
Homemade condiments and sauces are preferable since you have full control what goes in. That being said, here is a list of approved spices, seasonings, and sauces that should be safe to use on your keto diet.
You would be surprised to see that a lot of seasoning on store shelves contain added sugars and carbs. This is why we highly recommend you make your own blends and mixes.
Make sure you check labels to ensure you are getting the purest form of the spice.
The best way to determine the purity is by checking the ingredient list. Typically there should only be one ingredient on the label, and that’s the spice you are buying.
Spices themselves DO have carbs in them, but so long as you are using spices in moderation while cooking, you should be perfectly fine, and the carb count is negligible. Again, just be careful with any pre-made spice mixes since many of them will have added sugars.
There are a lot of brands coming out with low carb and sugar-free condiments that fit within a ketogenic lifestyle.
While we’ll do our best to give you our recommended brands, it behooves you always to check labels when it comes to sauces and seasonings even if they make claims like low carb or keto approved.
Below you’ll find a low of common herbs, spices, condiments, and sauces that individuals use on a ketogenic diet.
Sauces and Condiments
What Is The Difference Between Keto And Healthy Keto
Traditionally, the keto diet is a high-fat, low-carb diet but being in ketosis is only one cornerstone of a healthy lifestyle. Humans are complex, and your health relies on many nutrients and building blocks. Simply depending on a high-fat, low-carb diet is missing the bigger picture. Without a focus on nutrients, your keto diet could be low in nutrients and high in processed foods and products full of harmful trans fats and preservatives.
Healthy Keto is a holistic diet combining the metabolic benefits of ketosis with balanced nutrition. By incorporating non-GMO organic vegetables, full-fat organic dairy and eggs, grass-fed beef, wild-caught fish, and game meats, the Healthy Keto diet provides all nutritional needs for optimal health while burning fat.
Read Also: What Is Allowed On Full Liquid Diet
Whole Grains Cereals And Pseudocereals
Whole grains, cereals, and pseudocereals are good sources of complex carbs, fiber, and iron, as well as B vitamins, magnesium, phosphorus, zinc, and selenium.
However, some varieties are more nutritious than others, especially when it comes to protein.
For instance, the ancient grains spelt and teff contain 10.7 and 9.7 grams of protein per cooked cup, respectively (
Therefore, vegan individuals who fall into one of these categories should make a special effort to consume enough choline-rich foods.
Choline-rich plant foods such as tofu, cauliflower, broccoli, and quinoa are important for the proper functioning of your body.
What Can I Eat On The Keto Diet
You can eat real food on the keto diet specifically low-carb foods like seafood, meats, veggies, healthy fats and fresh fruits. These low-carb foods can keep you full and energized throughout the day.
You can always indulge in occasional comfort foods as well. By using keto-friendly flours and powders, you can make some delicious and healthy snacks!
Recommended Reading: Diet Pills That Actually Work 2021
Seaweed Best To Eat On A Keto Diet
On the ketogenic diet, youre urged to consume high-quality, low-carb food thats packed with antioxidants and nutrients. One food that fits that description perfectly is seaweed. Seaweed is high in iodine, which is essential for healthy thyroid function.
Its also a rich source of other vital nutrients and minerals, like calcium, magnesium, manganese, and more. In addition to promoting weight loss, seaweed has a low-glycemic index, which means it doesnt spike blood sugar levels and cause carb cravings.
Adding seaweed to your meals can help increase nutrient density and curb cravings, making it a great addition to the diet in 2022!
How Much Protein Should You Eat
The typical American diet is low in protein early in the day and highest at night, says Anne Danahy, a registered dietician in Arizona and owner of Craving Something Healthy.
Adding more protein at breakfast and lunch helps maintain muscle mass as you age, she told Healthline. More muscle mass helps maintain your metabolism, which makes it easier to maintain a healthy weight over time.
Each persons dietary needs are unique. However, there are some generalities that can help people plan their meals.
General guidelines are 25 to 30 grams of protein at meals and 10 to 15 grams of protein at snacks, says Megan Wroe, RD, a registered dietician and wellness manager at Providence St. Jude Medical Center in California.
Most common breakfasts of cereal, toast, and oatmeal have less than 10 grams protein per serving, so unless someone is being proactive in reading labels or making modifications to the morning meal to add more protein, they are most definitely going to come in deficient in protein to start their day, she told Healthline.
Protein and fat are both satiating, so too little of either means your body will get hungry sooner, Wroe continued. There are, of course, other factors involved in overeating, so protein isnt the one and only thing to look at, but I do agree that the hypothesis and this article are based on sound information.
Recommended Reading: Diet After Spleen Removal Dogs
Chapter : Keto Diet Foods List Dairy
Within moderation, dairy is perfectly acceptable on a ketogenic diet so long as you don’t have any specific dairy allergies or intolerances.
Everyone loves their dairy, and we’re here to tell you that you don’t have to give dairy up on your ketogenic diet. Dairy, depending on the source, serves as a great way to add both additional fats and proteins into your diet.
Just be wise with your choices, and keep the consumption to a moderate level ok?
When possible, try to stick to grass-fed, raw, and organic dairy products. Not only are grass-fed cows healthier, but the dairy they produce is far more nutritious than their corn-fed counterparts.
Grass-fed dairy contains a more considerable amount of beta-carotene, omega-3 fatty acids, and also high in conjugated linoleic acid , a healthy fat associated with lowering inflammation-related disorders like asthma.
Secondly, make sure to opt for higher or full-fat dairy products over the low-fat or non-fat choices as the latter typically contain more carbs, and we are not looking to shy away from the fat.
Of course, if you wish to have the dairy then try to stick to ricotta and cottage cheeses and aged cheeses like cheddar, Parmesan, Colby, and Swiss.
Yogurts with live active cultures may be tolerable as the live active cultures also help to digest lactose in the yogurt, especially in dairy items like kefir, which is keto friendly as well.
Some of the most commonly consumed dairy items on keto:
Ham Mushroom & Spinach Frittata
Try a filling frittata that’s low in calories and guaranteed to keep you going until lunch. Save half in the fridge overnight if you’re cooking for one
Forget toast and serve your scrambled eggs with fresh tomatoes and spinach for a speedy supercharged breakfast
Don’t Miss: High Protein Diet To Lose Belly Fat
What Foods Can I Have On Dirty Keto
A dirty keto diet follows ketoâs low-carb, high-fat requirements but does not consider nutrient levels or the quality of the foods. If you choose keto for its health benefits, a dirty keto diet may be counterproductive. Processed foods and fast foods often contain GMOs, have lower levels of nutrients, and contain trans fats and artificial ingredientsâyou want to avoid all of these on Healthy Keto.
Stay Away From These 2 Nutrients
You have just started your low carb diet and you are trying to find your way through the Keto-friendly food items.
While we have mentioned above the foods you can eat and should avoid, lets focus on your diets enemy: Insulin.
Sugar and starch are two nutrients that stimulate insulin production. If your body contains sugar, it will find difficulty in using the stored fat for energy.
The more you consume these two nutrients, the more fat will be stored. On a Ketogenic diet, this will amount to double the fat and instead of having weight loss you will gain more.
Also Check: Diet For Building Lean Muscle
Chapter : All About Those Sweeteners
We find that on a ketogenic diet, craving for sweets is significantly reduced and sometimes even eliminated.
If you do have a high addiction to desserts, we would highly recommend you just avoid sweet foods and sweeteners as much as possible.
While we can have cravings for a savory T-Bone steak, most cravings are a result of sugar. There is plenty of studies showing that sugar stimulates the reward center of the brain creating a temporary high.
Though there are many different sweeteners that people choose on a ketogenic diet, we tend to favor both stevia and erythritol in our keto cooking and baking.
All of the sweeteners offer their pros and cons regarding taste, after-taste, texture, etc
Below is a recommendation of sweeteners that have been shown to have zero impact on blood sugar.
- Stevia. One of the most common sugar substitutions, stevia is an herb. If you can, get the liquid stevia drops and if using a granulated or powder form be mindful of any added fillers.
- Erythritol. Another excellent sugar substitution with 0 blood sugar impact. Erythritol is a sugar alcohol that is naturally found in fruits, vegetables, and fermented foods.
- Monk Fruit. Also known as luo han guo is just about as sweet as stevia without the same bitter aftertaste.
- Allulose. The new kid on the block. Not as easily found on shelves just yet, but many companies, such as quest nutrition, are bringing out new products made with allulose for the taste and texture.
What About Keto Beverages
Most commercial beverages are loaded with added sugar or made from juice blends that are naturally higher in carbs. When looking at drinks that fit into a keto plan, it’s always best to check the nutrition facts label.
But that doesn’t mean you have to just settle for plain old water all the time. There are many sugar free and artificially sweetened beverage options available to help keep you hydrated and on track.
Here are some go-to options to reach for:
- Diet energy drinks
Recommended Reading: Diet Kidney Disease Stage 3
List Of Foods You Can’t Eat On The Keto Diet:
- Starchy vegetables and high-sugar fruits
- Sweetened yogurt
- Honey, syrup or sugar in any form
- Chips and crackers
- Baked goods including gluten-free baked goods
Don’t get too discouraged. Dietitians Stone and Laura Dority, M.S., RD, LD, with Keto Knowledge LLC, say that no foods are really off-limits on the keto diet. It’s about total carbohydrate intake and how you choose to “spend” your carbs. Generally, you should stay under 20 to 40 grams of carbohydrates per day. “The exact amount needed to achieve ketosis can vary on the individual, though, with carb prescriptions ranging from 10 to 60 grams per day. This total is for net carbohydrates ,” says Stone.
Dority adds, “Individuals who are really active can eat more carbs than someone who is sedentary.”
Tofu Must Eat On The Keto Diet
Tofu is a great food option for people on the ketogenic diet because its high in protein and has low amount of carbs. It also contains healthy fats, so it can help you maintain a healthy weight.
Tofu can be substituted for meat in many recipes, so youll have plenty of options. Store tofu in an airtight container to keep it fresh and free of odor-causing bacteria.
You May Like: Best Diets For Pcos Weight Loss
Other Keto Approved Ingredients
Cooking most of your meals at home is one of the easiest ways to control your ingredients and portion sizes, ensuring you are sticking to your ketogenic diet goals. But you’ll want to understand which sauces, seasonings, and added ingredients fit your keto lifestyle.
There is a growing abundance of keto approved sauces, sweeteners, mixes, and low carb substitutes available to make preparing your own carb conscious meals easier than ever.
Here are some of the most popular keto ingredients to look for that can help curb cravings and won’t mess with your overall nutrition.
Fruits To Avoid On Keto
Again, the whole fruits and vegetable rhetoric might encourage and tempt you to east more of these healthy foods.
However, the keto diet is based on low sugar and glucose intake in order to encourage a state of ketosis in your body to help you lose more weight.
Fruits contain high sugar and carb amounts. It is more beneficial for your body to resort to low-sugar fruits. However, some of the fruits to avoids while one keto are:
Also Check: 1 Month Diet Plan To Lose 30 Pounds
Desserts And Sweetened Treats
Sugar isn’t compatible with this diet, and neither are any of its replacements you may usually use in the kitchen honey and maple syrup are also high in carbohydrates and off the menu. Many keto dieters turn to special dessert recipes after realizing that a gluten-free recipe doesn’t necessarily mean a recipe that’s low in carbs, either. Sugar can make its way into many other baked staples you may know and love, like crackers, processed snack bars and foods, which can be low in nutrients.
First Of All What Are The Basic Rules Of The Keto Diet And How Do You Get Started
While everyone’s body and needs are slightly different, the traditional keto diet typically follows this formula:
- 60 to 75 percent of your calories come from fat
- 15 to 30 percent of your calories come from protein
- 5 to 10 percent of your calories come from carbs
That usually means eating no more than 50 grams of carbs a day , though there are some more flexible versions of the keto diet. After about two to seven days of following the keto diet, you go into ketosis, or the state your body enters when it doesn’t have enough carbs for your cells to use for energy. That’s when you start making ketones, or organic compounds that your bod then uses in place of those missing carbs. At this point, your body also starts burning fat for more energy, leading to weight loss.
If you’re not sure what to eat to get started on the keto diet, you can find plenty of yummy recipes for breakfast, lunch, and dinner here. Once you get familiar with eating low-carb, you’ll be able to whip up your own meals that fit into the keto diet .
Don’t Miss: Woman Belly Fat Diet Plan