KEto diet
The most important fact about the keto diet is that it drastically reduces carbohydrate intake, forcing the body to switch its primary fuel source from glucose to fats, leading to a metabolic state called ketosis where the body efficiently burns fat for energy.
Here's a list of whole foods that fit well within a ketogenic diet:
Meats:
- Beef (steak, ground beef, roasts)
- Pork (bacon, chops, sausage)
- Poultry (chicken, turkey, duck)
- Lamb
- Venison and other game meats
Fish and Seafood:
- Salmon
- Tuna
- Mackerel
- Sardines
- Cod
- Shrimp
- Crab
- Lobster
- Clams
- Oysters
Healthy Fats:
- Avocados
- Avocado oil
- Coconut oil
- Olive oil
- Butter (grass-fed preferred)
- Ghee
- Lard
Non-Starchy Vegetables (Low Carb):
- Leafy greens (spinach, kale, lettuce)
- Broccoli
- Cauliflower
- Asparagus
- Zucchini
- Bell peppers
- Brussels sprouts
- Cabbage
- Cucumber
- Green beans
- Onions (in moderation)
- Garlic
- Mushrooms
Nuts and Seeds (in moderation):
- Almonds
- Walnuts
- Pecans
- Macadamia nuts
- Brazil nuts
- Chia seeds
- Flax seeds
- Pumpkin seeds
- Sunflower seeds
Dairy (full-fat, in moderation):
- Heavy cream
- Full-fat cheese (cheddar, mozzarella, cream cheese)
- Greek yogurt (plain, full-fat)
Other:
- Eggs
- Herbs and spices
Foods to Limit or Avoid:
- Grains (wheat, rice, oats, etc.)
- Sugary foods and drinks
- Most fruits (berries in small amounts are often acceptable)
- Legumes (beans, lentils, peas)
- Potatoes and other starchy vegetables
- Processed foods
- Low-fat or diet products
Remember that individual tolerances can vary, and it's always a good idea to track your macros and listen to your body when following a ketogenic diet.
Sean
Health Enthusiast
