February 08, 2024
25+ Keto Friendly Foods Items | What To Eat and Avoid
AKeto diet is a combination of low-carb and high-fat diet that allows you to consume as little as 50 grams of carbohydrates each day. The ketogenic diet prioritises the reduction of carbs intake to put your body into the state of ketosis here, fat burns instead of glucose to give energy to the body. It is quite a restrictive diet! Hopefully, the following list of keto friendly food items would make it a little easier for you to enjoy the diet without risking your body to any nutritional deficiences. So, without further ado, let’s get started.
The Ultimate List Of Keto Diet Foods
A typical keto meal plan includes whole, nutrient-rich food items that are high in natural fats but low in carbs. It includes a variety of animal-based proteins, plant-based food items, dairy products, non-starchy vegetables, healthy fats, and oils. Here is a detailed list of keto friendly foods that you can enjoy everyday:
Fish & Seafood
Rich in B vitamins, potassium, and selenium. It's also protein-rich and carb-free. Make sure to choose the fish or seafood without any added sugars or breading to keep your carbs in check.
• Fatty Fishes - Salmon, Sardines, Mackerel, And Herring
• Mild White Fishes - Cod, Halibut, Albacore Tuna And Trout
Rich source of lean proteins, B vitamins, and several minerals, including potassium, selenium, and zinc.
A staple food item for the ketogenic diet.
Go for meat items without sugar, starch, or breathing to keep your carb count low.
• Wild Game
• Deli Meats
• Organ Meats
• Bacon (it is not best for your heart, though)
Choose chicken, fish, and beef often and limit processed meats.
High content of protein, B vitamins, minerals, and antioxidants.
With eggs, you receive dietary cholesterol for energy with no carbs at all!
Here is how you can enjoy your eggs while following the keto meal plan:
• Boiled, Hard Or Soft
• In Quiches Or Frittatas Omelets
Excellent fit to fall under the category of keto food list with its zero carbs and high fat nature.
Rich in protein and calcium.
Here is a list of cheese you can include in your keto diet:
• Blue Cheese • Cream Cheese •Mascarpone • Brie • Feta • Mozzarella • Camembert • Goat Cheese • Muenster • Cheddar • Halloumi • Parmesan • Chevre • Havarti • Pepper Jack • Colby Jack • Limburger • Provolone • Cottage Cheese • Manchego • Romano • String Cheese • Swiss Cheese
Do not use cheese as a snack when you are hungry, as it slows down your weight loss journey
Cottage Cheese & Yoghurt
Nutritious and high-protein food items for your keto diet plan.
Promotes a feeling of fullness while decreasing your appetite.
• Enjoy cottage cheese with chopped nuts, cinnamon, or other spices of your choice.
• It is recommended to take plain Greek yoghurt in moderation.
Avoid using flavoured low-fat yoghurt as it often has added sugar.
Fruits & Vegetables
Low Carb Vegetables
Leafy and crunchy salad vegetables are non-starchy low-carb veggies.
Be it fresh or frozen, most vegetables that are grown above the ground can be included in the keto friendly foods list.
Here is a list of vegetables that would suit your diet plan, with carb counts [net carbs per 100-gram (3½-ounce) serving] -
Spinach (1), Lettuce (2), Avocado (2), Asparagus (2), Olives (3), Cucumber (3), Tomato (3), Eggplant (3), Zucchini (3), Cabbage (3), Cauliflower (3), Kale (3), Green Pepper (3), Red Pepper (4), Green Beans (4), Broccoli (4), Yellow Pepper (5), Brussels Sprouts (5)
While onions (8) grow below ground and are higher carb, they can be added to foods as a seasoning.
Fruits & Berries
Almost all fruits contain high sugar content, be it tart or high water content ones; thus, serving small is the key to enjoying the keto diet.
Take a small scoop of fresh berries with whipped cream and some dark chocolate as a delicious keto dessert.
Here is a list of berries you can enjoy with carb counts [net carbs per 100-gram (3½-ounce) serving]:
Blackberries (5), Blueberries (12), Raspberries (5), Strawberries (6)
Other than berries, you can also take the following fruits in small quantities. Here is the list with carb counts [net carbs per 100-gram (3½-ounce) serving]:
Lemon (6), Coconut (6), Cantaloupe (7), Watermelon (7), Peach (8), Orange (9), Cherries (10), Plum (10), Apple (12), Pear (12), Kiwi (12), Pineapple (12), Mango (13), Grapes (16), Banana (20)
Nuts & Seeds
Although most of the nuts and seeds are healthy, eating it comes with some instructions.
1. Do not eat too many
2. Start with a few or just about 25 grams for a snack
3. Choose the nuts wisely, as some are much higher in carbs than others (cashews have a higher carb content than pecans or macadamia nuts).
Here is a list of nuts and seeds that are best suited for your keto friendly diet:
Almonds, Brazil Nuts, Hazelnuts, Macadamia Nuts, Peanuts, Pecans, Pine Nuts, Walnuts, Chia Seeds, Flax Seeds, Pumpkin Seeds, Sesame Seeds
Plant Based Oils
Olive, coconut and avocado oils are the best plant-based oils to try for preparing your keto diet meals. These oils are pure sources of fats with no carbs - ideal for salad dressings. Use olive oil for low-heat cooking or add it to the dishes once they’ve been cooked.
Butter & Ghee
Both butter and ghee are good sources of healthy fats. While butter has traces of carbs, ghee is completely carb-free - making it an absolutely amazing choice of all times. Ghee is basically clarified butter, which is commonly used in Indian cuisine and is a great choice to put into your keto diet ingredients list
Unsweetened Tea & Coffee
Carb-free healthy drinks that you won’t have to miss in your meal plan!
However, you must avoid light coffee and tea lattes, as they are typically curated with nonfat milk and high-carb flavours.
Using unsweetened milk alternatives like almond, coconut, or soy milk is still acceptable with the keto meal plan.
Types Of Suitable Tea & Coffee-
• Orange Pekoe
• Bulletproof Coffee
Avoid oat milk, as even the unsweetened one has a high carb content.
What To Avoid
Keto diet is all about limiting the carb intake in your body. Here are some of the high-carb food items that might be healthy in some ways but not when you are following a strict ketogenic diet plan.
Sugar Intake Needs To Be Limited!
Sugar is in no way good for your body. However, some naturally sweetened fruits, vegetables, or juices can be considered in other kinds of diet plans, but not the keto one!
Here is a list of sugar items to either completely or partially limit in your meals -
• Sweet Treats
Candy, Chocolate, Cakes, Buns, Pastries, Tarts, Pies, Ice Cream, Cookies, Pudding, Custard, Unsweetened Yoghurt
• High Sugar Fruits
Banana, Raisins, Dates, Mango, Pear
• Fruit Drinks & Juices
Soft Drink, Sports Drinks
• Sugar Syrup, or Sugar In Any Form
• Bottles Condiments
Ketchup, Pasta Sauce, Salad Dressings
Say Goodbye To Starchy Food Items!
Starchy vegetables have more digestive carbs than fibers; thus, limiting them is the best solution.
Here are some of the High Starch Veggies:
1. Corn (1 cup): 32 g net carbs
2. Potato (1 medium): 33 g net carbs
3. Sweet Potato (1 medium): 20 g net carbs
4. Beets (1 cup, cooked): 14 g net carbs
Seem Healthy Yet Unhealthy Grains!
It might come as a shock, but even the healthy, claiming, whole-grain cereals are not appropriate to settle in the list of keto-friendly foods.
Don’t get discouraged!
There is a healthy alternative for almost everything. But before we get into alternatives, here are a few things to avoid:
• Chips & Crackers
• Most Dried Beans
Spiralised veggies or shirataki noodles are low-carb alternatives for pasta.
Beer can be moderately enjoyed with a low-carb diet; however, dry wine or spirits are most recommended (in limited quantity).
Specialised Low Carb Or Keto Food Items!
Specialised products are highly processed which eventually slow down your weight loss progress.
• Keto Cookies (Highly Processed)
• Chocolate Bars (Highly Processed)
It is ideal to limit or avoid these specialised food items and go for nutrient-rich whole food items.
Low Fat Dairy Items
Dairy items are already required to be used in moderation. However, the specialised low fat or skim ones are a complete and big NO!
• Skim Milk
• Fat-free Yoghurt
• Skim Mozzarella
• Low-fat Cheese
Navigating The Keto-Friendly Grocery Store
Keto-Friendly Shopping Tips
Are you unsure about what to buy or how to prepare a keto food list?
Here is a simple method to help you determine exactly what should be on your weekly shopping list:
Step 1: List Of Keto Pantry Staples Prepare the keto food list of staples from which you purchase a thing or two every week. It will help you build a complete keto-friendly pantry, making dish preparation an easier and less hectic piece of work.
Step 2: Map Out Meal Plan For The Week You can choose any day of the week to plan a complete list of the meals that you’ll need to prepare for the entire week. It will give a solid idea of what items you need to buy and will eliminate the chances of a last-minute trip to the grocery store.
Reading Food Labels
Always prioritise checking the food labels when you are shopping for your keto diet plan grocery.
1. Keep your focus on the nutritional facts panel and the ingredients list, mostly mentioned on the back or the side of any packed item.
2. Calculate the quantity of the net carbs - “Net Carbs = Fiber Content - Total Carb Content”
3. Also, check the serving size and the number of servings in the container before putting it in your cart.
4. Use the ingredients list to identify any added sugars or other unwanted components, especially when you are on a “Clean Keto” approach.
5. “Clean Keto” involves high-quality, minimally processed food items and affordable ingredients.
Budget-Friendly Keto Food Items Shopping Strategies
Keto within budget is possible, but how?
That’s what we are going to answer in the post ahead.
• Purchase In Bulk
Shopping food items in bulk is undoubtedly a great way to save your pocket. Go for items like cooking oils, nuts, seeds, and other non-perishable keto-friendly items in your bulk purchase shopping list.
• Buy Seasonal Vegetables
Seasonal and locally grown fresh vegetables are often less expensive than out-of-season ones. You can plan all your meals around the in-season non-starchy veggies.
• Check Frozen Section Over Fresh
Most of the frozen fruits and vegetables available in the market are compatible with your keto meal plans. Moreover, they last long, relieving you from the worries of wasting money on produce that spoils if not eaten within a certain time span.
• Look For Sales & Offers
If you have capacity in your freezer, you must stock up on meats, veggies, and other keto-friendly food items available on sale. Stock up on non-perishable items when they are available in stores on sale.
• Have A Meal Plan & Prep Routine
You can start by planning your weekly meals before heading to the store to avoid unnecessary purchases. Planning will help you stick to the plan throughout the week and prevent money spent on expensive take-out orders.
Common Challenges With Keto Diet
Navigating Social Situations:
• Social Pressure:
Social situations with only high-carb food items are a common challenge for people on the keto diet. Peer pressure or the need to conform can make following a low-carb lifestyle difficult.
• Limited Options:
It can be challenging for an individual who is on a keto diet to find suitable foods since most social events and gatherings provide limited options.
Staying Consistent With Meal Planning:
• Time Constraints:
The busy schedules make it hard to plan and prepare keto-friendly meals on a regular basis. If not planned appropriately, people may be forced to consume convenience foods that are perhaps contrary to the ketogenic diet.
• Recipe Fatigue:
Keeping the diversity in the diet while following keto rules is not easy. Some people might find it challenging to discover new and innovative recipes that would make their meals more exciting.
Meal Prep For Busy Keto Enthusiasts:
• Batch Cooking:
The hustle and bustle of life rarely leave room for a freshly cooked meal each day. Weekend or day batch cooking can help prepare and store keto-friendly meals for the upcoming week.
• Portable Snacks:
The availability of keto snacks is super important for those people who are always on the go. Packing some portable snacks such as nuts, cheese, or keto bars can help stand the temptation of non-compliant foods.
• Freezing Options:
However, it is possible to save some time by freezing keto-friendly meals in portions. This enables one to thaw and enjoy a keto home meal without the daily cooking hassle.
Moreover, for those who need a simpler way to navigate their keto path, A Life Plus in Australia offers Keto meal delivery services. This may be a convenient option for people with tight schedules or even those with difficulties preparing keto-friendly meals at home.
Key Tips For The Success Of Keto Diet
Hydration and Electrolytes:
One of the most important precautions to remember on a keto diet is to stay hydrated, especially because the body loses much more water through urination. Sufficient consumption of electrolytes – particularly sodium, potassium, and magnesium – reduces the prevalence of common keto flu symptoms and ensures normal physical health.
Incorporating Regular Exercise:
The Keto lifestyle is best complemented by regular physical activity that improves metabolic flexibility and helps manage weight. Moreover, combining different types of cardiovascular exercise and strength training can positively affect general health and well-being.
Celebrating Milestones and Tracking Progress:
Recognising accomplishments, both great and small, is vital to keeping drive.
Whether celebrating the achievement of a weight loss target, following the diet for a predetermined number of days, or achieving better energy levels, such milestones can be useful if an individual is committed to continuing with their keto journey.
Keto is not a universal prescription, and it’s essential to work with a registered dietitian so that you can receive all the necessary nutrients while still preserving ketosis. There are some studies on the possible efficacy of a ketogenic diet for many diseases, but it is very hard to follow this kind of diet in the long term. Nonetheless, keto-friendly eating patterns accommodate a wide range of nutritious, tasty, and versatile food items that let you stay within your everyday carb intake range!
Can I Drink Alcohol On A Keto Diet?
Yes, but make sure that the drink is low in carbs, such asdry wine.
How Much Fat Is Enough For Consumption In Keto Friendly Diet?
Eating fat is not necessary, even when you are on a keto diet. Focus on including an appropriate amount of fat in your diet to enhance flavour and satisfaction, while also preventing calorie intake from dropping excessively.
Is The Keto Diet Safe?
The keto diet is safe for most people. On the other hand, if you are on medications for diabetes or hypertension, you should consult your physician to change your prescription.
Ketosis must be avoided by breastfeeding women and people with metabolic disorders, commonly diagnosed in childhood.
How To Know If You Are In The State Of Ketosis?
You’ll have a fair idea if you are in ketosis. Among the most common signs are:
• Dry mouth or a metallic aftertaste
• Increased thirst and more frequent urination.
• Keto breath or fruity breath that others might be more likely to notice
• First fatigue, then increased energy
• Reduced appetite and food consumption (one of the less unwelcome side effects!)
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