Keto Diet: Best Food List for Keto Diet

Here I am going to give you the ultimate Keto diet food list. If you have ever wanted to know what you can eat while on a Ketogenic diet, then this article is going to answer that question for you. If you have any questions regarding this diet or the things that you can and can’t eat, then please comment below and I will help you anyway that I can.

In Earlier Article, we had talked about How The Keto Diet Works? . If You want to know how the keto diet works or the working of keto diet then follow the above link.

What is Keto Diet? 

Ketogenic diets are very low carb, high-fat diets that share many similarities with Atkins and low carb diets. It involves significantly reducing carbohydrate intake and replacing it with fat. This reduction of carbs puts your body in a metabolic state called ketosis. When this happens, your body works well by burning fat for energy. It also converts fats into liver ketones, which can provide brain energy. Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits.

Different Type of Keto Diet

There are several versions of ketogenic diets, including:

Normal Ketogenic Diet (SKD): This is a very low carb, balanced protein, and high-fat diet. It contains 70% fat, 20% protein, and only 10% carbs.
Cyclone ketogenic diets (CKD): These diets include periods of high carb release, such as 5 ketogenic days followed by 2 high carb days.
A Targeted ketogenic diet (TKD): This diet allows you to add carbs around to work.
A diet high in ketogenic protein: This is similar to a typical ketogenic diet, but includes more protein. The ratio is usually 60% fat, 35% protein, and 5% carb.

However, only the most common and high ketogenic protein diet has been widely studied. Cyclical or targeted ketogenic diets are high-quality and widely used by bodybuilders or athletes. The information in this article is particularly applicable to the general ketogenic diet (SKD), although many of the same principles apply to other types.

What is Ketosis?

Ketosis is a metabolic condition in which your body uses fat as fuel instead of carbs.

It occurs when you significantly reduce your carbohydrate intake, reducing the body’s supply of glucose (sugar), which is a major source of energy for cells. Following a ketogenic diet is the most effective way to induce ketosis. Typically, this includes limiting carb consumption to about 20 to 50 grams per day and supplementing fats, such as meat, fish, eggs, nuts, and healthy fats. It is also important to balance your protein consumption. This is because proteins can be converted to glucose if consumed in high amounts, which can reduce your conversion to ketosis.

Regular fasting can also help you to get ketosis faster. There are many types of fasting from time to time, but the most common method involves restricting food for up to eight hours a day and fasting for the remaining 16 hours. Blood, urine, and respiratory tests are available, which can help determine if you have ketosis by measuring the number of ketones produced by your body. Some symptoms may also indicate ketosis, including increased thirst, dry mouth, frequent urination, and decreased appetite or appetite.

Keto Diet Food List

Just Below is the starting of Ketogenic Diet best Food List, We Hope you will like the way we have provided the list of Keto Diet Food.

KETO DAIRY:

  • Sour Cream
  • Heavy Whipping Cream
  • Mayonnaise
  • Full Fat Greek Yogurt
  • Full Fat milk

CHEESES:

  • Blue
  • Brie
  • Cheddar
  • Colby
  • Cottage Cheese Full Fat
  • Cream Cheese
  • Feta
  • Goat Cheese
  • Monterey Jack
  • Mozzarella
  • Parmesan
  • String Cheese
  • Swiss

KETO MEAT/ PROTEIN

BEEF:

  • Hamburger
  • Steak
  • Roast Beef
  • Prime Rib
  • Baby Back Ribs
  • Corned Beef
  • All Cuts (don’t buy lean)

PORK:

  • Ham (unglazed)
  • Bacon
  • Pork Roast
  • Pork Chops
  • Tenderloin
  • Ground Pork
  • Sausage
  • Turkey
  • Chicken(I use chicken thighs for higher fat content)
  • Deli Meats (watch for added sugars and carb fillers)
  • Cured Meats (pepperoni, salami, prosciutto, (watch sugars)
  • Eggs

KETO SEAFOOD (CANNED OR FRESH)

  • Shrimp
  • Lobster
  • Tilapia
  • Cod
  • Scallops
  • Albacore
  • Salmon
  • Sardines
  • Tuna
  • Trout
  • Oysters

KETO FRUITS: (In moderation)

  • Blackberries
  • Blueberries
  • Strawberries
  • Raspberries

KETO NUTS AND SEEDS:

  • Almonds
  • Hazel Nuts
  • Macadamia Nuts
  • Walnuts
  • Pecans
  • Sesame Seeds
  • Sunflower Seeds
  • Pumpkin Seeds
  • Pistachios
  • Be extremely careful when consuming nuts. They are very easy to overeat and do have a carb content.

KETO FATS:

  • Mct Oil
  • Coconut Oil
  • Palm Kernel Oil
  • Ghee
  • Butter
  • Tallow
  • Duck Fat
  • Bacon Fat
  • Macadamia Nut Oil
  • Olive Oil
  • Red Palm Oil
  • Avocado Oil

KETO CONDIMENTS:

  • Mayonnaise
  • Mustard
  • Soy Sauce (Tamari if your eating Gluten Free)
  • Coconut Aminos
  • Apple Cider Vinegar
  • Hot Sauce
  • Salad Dressings (Full Fat Ranch, Caesar, Bleu Cheese, Italian – watch for sugars)

KETO SWEETENERS:

  • Stevia (Liquid or Dry) – Sweet Leaf brand is recommended.
  • Erythritol
  • Monk Fruit (be sure to check for added ingredients such as Maltodextrin, Dextrose or other sweeteners)

KETO SPICES:

  • Real Bacon Bits
  • All Spice
  • Cajun Spice
  • Capers
  • Chili Powder
  • Cinnamon
  • Cream of Tarter
  • Cummin
  • Dill
  • Garlic Powder
  • Garlic Salt
  • Horseradish
  • Hot Sauce
  • Onion Powder
  • Oregano
  • Paprika
  • Parsley
  • Pumpkin Spice
  • Sea Salt
  • Turmeric
  • Pepper

KETO VEGETABLES:

  • Artichokes
  • Asparagus
  • Avocado
  • Bean Sprouts
  • Bell Peppers ( Red, Yellow, Green and Orange)
  • Bok Choy
  • Broccoli
  • Brussel Sprouts
  • Cabbage
  • Black Olives
  • Green Beans
  • Green Olives
  • Mushrooms
  • Pickles
  • Sauerkraut
  • Spinach
  • Cauliflower
  • Celery
  • Cucumbers
  • Eggplant
  • Green Onion
  • Greens
  • Hot Peppers
  • Lettuce (all types)
  • Leeks
  • Cabbage
  • Okra
  • Radishes
  • Snow Peas
  • Spaghetti Squash
  • Yellow Onions
  • Yellow Squash
  • Zucchini

KETO LIQUIDS:

  • Coconut Mils
  • Cashew Milk
  • Almond Milk
  • Coffee (with Heavy Cream)
  • Unsweetened Tea
  • Protein Shakes
  • Water (Be sure to drink at least 1 gallon per day)

KETO BAKING:

  • Coconut Flour
  • Coconut Flakes
  • Almond Flour (meal)
  • Flax Meal
  • Flax Seeds
  • Chia Seeds
  • Cocoa Powder

The Ketogenic Diet is perfect for everyone, but it’s not a one size fits all kind of plan. You have to know your personal goals, Macros and have a menu plan. It would be nice to go to the grocery store, fill up your cart and go home and eat all you like. But that would not be reasonable. This list was created to give you a starting point but only you know what will work for you.

When first starting the Ketogenic Diet you need to love your Veggies. If you don’t already love your Veggies, now is the time to train yourself to do so. If I’m starring down at a vegetable I don’t really care for, I sauté them in Real Butter and Fresh garlic. Fat + Veggies = YUMMY!!

You need to take in all the vitamins and minerals you can during this time, so seriously make it a point to eat your vegetables.

WHAT YOU NEED TO KNOW ABOUT FRUIT:

Fruit is amazing, sweet and satisfying. Once you recover from many years of White Sugar consumption, you will find Fruit to taste better than before.

With that in mind, it is important to remember that fruit should be eaten in small quantities, and with caution. Fruits are packed with natural sugars.

If weight Loss is your goal, I recommend at first you limit your fruit servings to once per day until you know your boundaries and limits.

When I first started my journey on the Keto Diet, I limited myself to the Berry family only. The good news is that sugar from fruit and white sugar are very different. First of all, fruit has lots of Fiber. Unlike eating white

sugar which goes straight into your blood stream and can cause insulin spikes, the fiber in fruit is much harder to digest, so it doesn’t cause your body to react the same way. So a little fruit can be a wonderful thing.

My suggestion would be to start out eating the lowest Carb/Sugar fruits and see how your body responds. If you start gaining weight or your cravings for sweets comes back, cut back even further or eliminate all together until you have reached your goal.

WHAT YOU NEED TO KNOW ABOUT DAIRY:

During this process, you will learn a lot about how your body reacts to different foods. Dairy on the Keto Diet can be a great thing unless you are dairy sensitive. You may learn that dairy makes you bloated, moody or a number of other things. You may

Also learn the same thing applies to carbs.

The only way you know how your body responds to dairy is to gradually add it in to your meals. If you eat dairy and don’t notice any issues, you will probably be okay using dairy as a great source fat.

If you find that eating dairy you feel bloated, cramping, get diarrhea or maybe even vomit, you will want to eliminate dairy all together until you figure out the cause. The good news is, some people who had been lactose intolerant in the past, have been able to add in dairy after eliminating carbs.

WHAT TO KNOW ABOUT MEAT/PROTEIN:

When it comes to meat, there really is not that much to avoid. Always make sure to purchase your cuts of meat with fat and avoid all those lean cuts, you may be use to buying. Strange huh?

The Ketogenic diet is a totally new way of eating, but so worth the effort!!

Remember fat is your friend. Fat is needed so your body has fat to burn, not sugar. When you are on a low carb diet such as this, you are not fueling your body with sugar, so make sure you eat plenty of fat.

Fish is great for Keto diets because they offer heart healthy omega 3 fatty acids. While fish and seafood can be a great choice when dining out, make sure you clarify to the waiter, you would like no breading and always inquire what spices are used.

I hope I was able to clarify some things for you. I have been on the Keto diet or clean eating for almost a year now, and have never felt better. It is quite different from the normal way of eating, which for me was loaded with carbs and sugars, but so worth it!! If you are trying to lose that unwanted weight, or just want to feel better from the inside out, this plan is for you!

Lastly, if you need help with this Keto diet food list, then please comment below and I will be more than happy to help you out.

Leave a Comment