Everybody around the world is embracing the ketogenic diet. It’s a game-changer in the way that it allows your body to burn fat, helping you lose weight healthily. So what can you eat on a keto diet? What’s forbidden to eat? We’re going to tell you all about both, so let’s look at our ultimate list.
At a Glance
How does keto work, and how can you lose weight? The premise is to get your body used to metabolize fat for energy rather than carbohydrates. When your body does this, it goes into a natural stage called ketosis, and ketones are produced that provide energy.
In a nutshell, you will want at least 60% of your calories to come from high-quality fats and oils, 20% as protein, and the remaining 20% as carbohydrate. Definitely try to avoid grains, sugar, trans fat, hydrogenized fat, and anything that is a low-fat product (these normally contain a lot of sugar and harmful chemicals).
We’re here to break it down for you. If you’re wondering how to start a keto diet, it’s a good idea to get acquainted with these ingredients. You can use them in your own keto recipes.
● Seafood and fish, including shrimp, salmon, sea bass, and others. Wild-caught varieties are always the most healthy.
● Eggs from free-range, organic farms.
● Full-fat dairy, including cheeses, heavy cream, unsweetened almond milk, and butter.
● Non-starchy vegetables such as zucchini, spinach, kale, broccoli, cherry tomatoes, cucumbers, garlic, mushrooms, and onion. Stay away from starchy vegetables such as potatoes and corn because there are a lot of carbohydrates in them.
● Seeds and various nuts in small amounts, including walnuts, cashews, almonds, and sunflower seeds.
● Sweeteners can be used, but go for the low-calorie varieties such as stevia, erythritol, and xylitol.
● Consume nutrient-dense berries in small amounts such as raspberries, blueberries, strawberries, and blackberries. You can also take sports nutrition if you lack certain nutrients.
● Fruits such as lemons or limes are great in small amounts because you won’t be ingesting much sugar.
● Grass-fed meat is the best. Go for fatty meat if you can and always avoid junk food because it isn’t healthy for you!
Snacks and Desserts
Now that you’ve seen the list above, you’ll probably be wondering what you can indulge in every once in a while. Here is a list of foods which are great from time to time:
● Dark chocolate, which is at least 70% cocoa. This is full of nutrients;
● Low-carbohydrate ice cream;
● Sugar-free jelly with whipped cream is a great dessert. It is sweet, simple, and low in carbohydrates;
● Peanut butter is brilliant in small doses, particularly in shakes;
● Keto pancakes made with protein powder, eggs, and full-fat milk.
So what about drinks in a keto food list? The first thing we should mention is that you need to drink a lot more water then you’re probably used to. Staying hydrated is very important, and a lot of people who diet seem to take it for granted about how much hydration does matter. Here is a list of great things that you can drink:
● Protein shakes
● Unsweetened vegetable juices
● Soda water
● Stevia sweetened drinks
If you like alcohol, there are also options to choose from. A lot of the strongest liquors have very few, if not zero, carbs. Every once in a while you can indulge in some of the following:
● low-carbohydrate beers such as Amstel Light or Coors Light
Now that you’ve got the list, it should give you some indication of what to eat, but it’s still important to be mindful of your calorie intake. If you eat more calories than you burn, you are likely not to lose much weight at all. We would recommend engaging in exercise to help turbocharge ketosis and weight loss – around 30 minutes of moderate exercise every day can really work wonders.
Living a healthy life is all about getting the right vitamins and nutrients from your food. Always try and include a variety when you’re on keto, changing things up on a regular basis to include different ingredients. Eat nutrient-dense foods and always omit any junk food and heavily processed snacks. Don’t forget that you are what you eat!
A Brilliant Keto Food List
We hope that you can use this food list to your advantage. Stick with the keto diet for enough time to let ketosis sink in, ideally at least two weeks, and you’ll notice the benefits. With a little discipline, regular exercise, and a food list to guide you, you’ll be sure to lose weight with this diet.
What are some of your favorite keto vegetables to eat? Can you recommend any other ideas that we can include on our list? Tell us in the comment section below.
Author’s Bio: R. Hudson is a lifestyle blogger, cycle enthusiast, and self-confessed gym rat. She has completed over five Iron Man races to date and has plans to do many more in the future. Her self-employed line of work allows her to train regularly and she loves thriving on fitness.