The ketogenic diet, or keto diet, has surged in popularity as a method for weight and fat loss, and for its potential benefits in supporting skin health, cognitive function, memory, and hormonal balance. This low-carb, high-fat diet shifts your body's primary fuel source from carbohydrates to fat, inducing a metabolic state called ketosis. In ketosis, your body starts burning fat stores for energy, producing ketones. This article provides a comprehensive guide to navigating the keto diet, including a printable keto food list with carb counts to help you make informed food choices.
Understanding the Keto Diet
The keto diet involves drastically reducing carbohydrate intake and replacing it with fat. There are several variations of the keto diet, including the Standard Ketogenic Diet (SKD), High Protein Keto Diet, Cyclical Ketogenic Diet (CKD), and Targeted Ketogenic Diet (TKD). The SKD, the most common version, typically consists of 70% fat, 20% protein, and 10% carbs.
For weight loss, carb intake is generally limited to 20-25 grams per day. To put that into perspective, a medium-sized banana contains about 23 grams of net carbs, highlighting the need to carefully monitor carb consumption. The macronutrient ratios can be adjusted based on individual needs, and a keto calculator can provide a general sense of the amount of fat you should be eating.
Entering Ketosis
Ketosis is a metabolic state where your body uses fat for fuel instead of carbs. This occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells.
Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils. It’s also important to moderate your protein consumption because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis. Practicing intermittent fasting could also help you enter ketosis faster.
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Benefits of the Keto Diet
The ketogenic diet offers several potential health benefits, including:
- Weight Loss: The keto diet can be as effective for weight loss as a low-fat diet, often without the need for calorie counting or strict food tracking.
- Blood Sugar Control: Ketogenic diets can cause significant reductions in blood sugar and insulin levels, benefiting individuals with type 2 diabetes or prediabetes.
- Other Health Conditions: Studies suggest that the keto diet may have benefits against heart disease, cancer, Alzheimer’s disease, epilepsy, Parkinson’s disease, polycystic ovary syndrome, and brain injuries.
Foods to Eat on the Keto Diet
Since fats make up 75% of dietary macros, they’re obviously a vital aspect of the ketogenic diet. The ketogenic food list offers plenty of variety. With fats being the most satiating macronutrient, you’ll find it’s impossible to go hungry on a keto diet. In fact, there’s no calorie restrictions on the keto diet - you can eat what you please as long as you stay in ketosis.
Here’s a breakdown of foods that you can eat while on the keto diet. The list includes carbohydrate amounts in keto-friendly cooking oils (fat), lean meats (protein), veggies (carbohydrates) and flours for baking.
- Meat and Eggs: These are nutrient-dense and form a significant part of the keto diet. As a general rule of thumb, the fattier the cut, the better for your keto diet. These animal protein sources usually contain between 1-3g of net carbs per 3 oz. Eggs are super versatile and have an amazing protein-to-carb ratio at around 6g of protein per whole egg for less than 2g net carbs. Red meats like steak contain creatine, which your body also produces naturally. This amino acid helps the body create energy and increase the production of lean muscle. Deli meats: chicken.
- Seafood: Fish is low in fat and calories, so it makes it a great protein choice to aid with weight loss. Seafood like salmon can be prepared quickly, often in under 20 minutes.
- Dairy: Dairy products such as cheese and yogurt are also high in specific nutrients, but be aware that eating too many dairy products might hinder your weight loss goals. Stick to full-fat dairy when you’re going low carb. For example, one ounce of goat cheese contains zero carbohydrates and six grams of fat. Individuals that are lactose intolerant or vegan can use plant-based substitutes made from oats, almonds, hemp or soy.
- Healthy Fats: Choose healthy fats such as butter, ghee, coconut oil, avocado oil, and olive oil as your main external fat sources on the keto diet. According to the American Heart Association, fats are an essential part of your diet. The body can't run without them because they produce many of the fatty acids your body needs and source fat-soluble vitamins like A, D and E. On a ketogenic diet, fats are your main energy source and studies show that they should make up 55 to 60 percent of your diet. Monounsaturated fats also protect you from heart disease, improve your cholesterol and may even prevent cancer too. Stay away from trans fats and less healthy oils like soybean, canola and veggie.
- Nuts and Seeds: Nuts and seeds are a great source of certain minerals like magnesium on a low carb diet. Magnesium is often lacking in our modern diet and pumpkin seeds, almonds and the like are good sources of magnesium. Nuts and seeds are also low in carbohydrates. Walnuts contain 16.5 grams of fats per serving and pumpkin seeds had five grams per serving. Don’t forget about nut butters - a keto blessing and a curse.
- Low-Carb Vegetables: There are many low carb vegetables that are great for a low carb or keto diet. When eating on a low-carb diet, dark leafy greens like kale and spinach are your best friends. There's no limit to how you can add leafy greens into your diet. Like leafy greens, vegetables are low-carb, so you can load up on them. One of their benefits is that they aid in weight management. Studies have shown that vegetables are responsible for cultivating good gut health and intestinal bacteria. So while not all vegetables are appealing, you can still find a handful to include with every meal. You can usually have more veggies than fruit when you go low carb.
- Fruits: When eating keto, you will need to limit your intake of sugars and sweeteners, so eating fruits is a great alternative. For example, bananas contain potassium, an important electrolyte for the body - helping regulate blood pressure - and vitamin B6, which the body needs because it can't produce on its own. Mangoes are another healthy fruit that contain antioxidants and fiber. They slow the absorption of sugars into the bloodstream, helping regulate insulin levels.
- Sweeteners: While on the keto diet, most sweeteners are off-limits. Some sweetener alternatives, like stevia or xylitol, are low-carb and can curb your sweet tooth if used sparingly. Stevia is commonly used in homes and restaurants as a sugar substitute. Xylitol is an additive that is commonly used in sugar-free gums. Monk fruit (Lou Han Guo) is a superfood and all-natural sweetener that comes from southeast Asia. Avoid sugar alcohol-based sweeteners like maltitol, dextrose, sorbitol, xylitol and maltodextrin.
- Herbs and Spices: Spice up your meals with some keto-friendly herbs and spices. Most have little to no carbohydrates and can help add flavor to bland ground turkey or add a punch to some barbecue. Chinese 5 spice will give your savory chicken dishes a blend of sweet and spicy. Adobo is a regular staple in many dishes from Portugal, Puerto Rico, Mexico and the Philippines. Many prepared spice mixes contain sugar or carbs as fillers.
- Condiments: Using condiments on the keto diet isn't impossible, but you have to read food labels to catch hidden sugars and additives. Always choose full-fat condiments and salad dressings and stay away from anything marked low-fat or “lite”. Homemade keto salad dressings and condiments are always best.
- Beverages: There's no shortage of beverages to drink on the keto diet, but there are some restrictions. When on the keto diet, consuming alcohol should be kept to a minimum. Beer is generally off-limits because of high amounts of sugars and carbohydrates - it can take you out of ketosis and slow weight loss. If you are going to a social event, opt for clear hard liquors like gin or vodka. They contain fewer sugars than other spirits like rum.
Foods to Avoid on the Keto Diet
Here’s a list of foods that need to be reduced or eliminated on a ketogenic diet:
- Sugary Foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- Grains or Starches: Wheat-based products, rice, pasta, cereal, etc.
- Fruit: All fruit, except small portions of berries or strawberries
- Beans or Legumes: Peas, kidney beans, lentils, chickpeas, etc.
- Root Vegetables and Tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
- Low Fat or Diet Products: Low fat mayonnaise, salad dressings, and condiments
- Some Condiments or Sauces: Barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
- Unhealthy Fats: Processed vegetable oils, mayonnaise, etc.
- Alcohol: Beer, wine, liquor, mixed drinks
- Sugar-Free Diet Foods: Sugar-free candies, syrups, puddings, sweeteners, desserts, etc.
Printable Keto Food List
To simplify your keto journey, here's a printable cheat sheet of keto-approved foods to choose from:
Read also: Printable Food Guide
(Note: Carb counts can vary based on brand and preparation methods. Always check nutrition labels.)## Fats & Oils:
- Avocado Oil (0g carbs per tablespoon)
- Coconut Oil (0g carbs per tablespoon)
- Olive Oil (0g carbs per tablespoon)
- Butter (0g carbs per tablespoon)
- Ghee (0g carbs per tablespoon)
- MCT Oil (0g carbs per tablespoon)
Proteins:
- Beef (0g carbs per 3oz serving)
- Chicken (0g carbs per 3oz serving)
- Pork (0g carbs per 3oz serving)
- Lamb (0g carbs per 3oz serving)
- Salmon (0g carbs per 3oz serving)
- Tuna (0g carbs per 3oz serving)
- Eggs (1g carbs per large egg)
- Tempeh (8g carbs per cup)
Vegetables (Net Carbs per 1 cup serving):
- Spinach (1g)
- Kale (4g)
- Lettuce (1-2g)
- Broccoli (6g)
- Cauliflower (5g)
- Asparagus (5g)
- Avocado (12g total carbs, 2g net carbs per avocado)
- Zucchini (4g)
- Bell Peppers (5-7g)
- Onions (11g)
Dairy & Cheese (Carbs per 1 oz serving):
- Cheddar Cheese (1g)
- Mozzarella Cheese (1g)
- Cream Cheese (1g)
- Goat Cheese (0g)
- Heavy Cream (1g per 2 tablespoons)
- Sugar-free Greek Yogurt (5-7g per serving)
Nuts & Seeds (Net Carbs per 1 oz serving):
- Almonds (6g total carbs, 3g net carbs)
- Walnuts (4g total carbs, 2g net carbs)
- Chia Seeds (12g total carbs, 1g net carbs per 2 tablespoons)
- Flax Seeds (8g total carbs, 0g net carbs per 2 tablespoons)
- Pumpkin Seeds (5g)
Beverages:
- Water (0g)
- Unsweetened Almond Milk (1g per cup)
- Unsweetened Tea (0g)
- Coffee (0g)
- Bone Broth (0g per 8 fl. oz)
Snacks:
- Pork Rinds (0g)
- Jerky (varies, check label)
- Pepperoni Slices (varies, check label)
- Seaweed Snacks (varies, check label)
Sweeteners (Use Sparingly):
- Stevia (0g)
- Xylitol (0g)
- Monk Fruit (0g)
Condiments (Check Labels for Hidden Sugars):
- Mustard (0-1g per teaspoon)
- Mayonnaise (0-1g per tablespoon)
- Vinegar (0-1g per tablespoon)
Sample Keto Meal Plan
Here is a sample keto meal plan to give you an idea of how to structure your meals:
- Monday
- Breakfast: Veggie and egg muffins with tomatoes
- Lunch: Chicken salad with olive oil, feta cheese, olives, and a side salad
- Dinner: Salmon with asparagus cooked in butter
- Tuesday
- Breakfast: Egg, tomato, basil, and spinach omelet
- Lunch: Almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake with a side of sliced strawberries
- Dinner: Cheese-shell tacos with salsa
- Wednesday
- Breakfast: Nut milk chia pudding topped with coconut and blackberries
- Lunch: Avocado shrimp salad
- Dinner: Pork chops with Parmesan cheese, broccoli, and salad
- Thursday
- Breakfast: Omelet with avocado, salsa, peppers, onion, and spices
- Lunch: A handful of nuts and celery sticks with guacamole and salsa
- Dinner: Chicken stuffed with pesto and cream cheese, and a side of grilled zucchini
- Friday
- Breakfast: Sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries
- Lunch: Ground beef lettuce wrap tacos with sliced bell peppers
- Dinner: Loaded cauliflower and mixed veggies
- Saturday
- Breakfast: Cream cheese pancakes with blueberries and a side of grilled mushrooms
- Lunch: Zucchini and beet “noodle” salad
- Dinner: White fish cooked in olive oil with kale and toasted pine nuts
- Sunday
- Breakfast: Fried eggs with and mushroomslunch: low carb sesame chicken and broccoli
- Dinner: Spaghetti squash Bolognese
Keto Diet Side Effects and How to Minimize Them
Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts. There’s some anecdotal evidence of these effects often referred to as the keto flu. Reported keto flu symptoms include diarrhea, constipation, and vomiting. Other less common symptoms include: poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort, and decreased exercise performance.
To minimize this, you can try a regular low carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs. A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements may help. At least in the beginning, it’s important to eat until you’re full and avoid restricting calories too much.
Long-Term Considerations and Potential Risks
While the keto diet has its benefits, staying on it in the long term may have some negative effects, including risks of the following: low protein in the blood, extra fat in the liver, kidney stones, and micronutrient deficiencies. More research is being done to determine the safety of the keto diet in the long term.
Supplements for the Keto Diet
Although no supplements are required, some can be useful. MCT oil, minerals, caffeine, exogenous ketones, creatine and whey.
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Keto on the Go: Eating Out
When eating out, select a meat-, fish-, or egg-based dish. Order extra veggies instead of carbs or starches, and have cheese for dessert. Add extra avocado, cheese, bacon, or eggs. At Mexican restaurants, you can enjoy any type of meat with extra cheese, guacamole, salsa, and sour cream. For dessert, ask for a mixed cheese board or berries with cream.