Keto Food List for beginners.

 Starting a keto diet can be a bit of a challenge, but having a good list of foods to focus on will make it easier. The key to a ketogenic diet is to consume high-fat, moderate-protein, and low-carbohydrate foods. 

Keto food list

Here’s a list to get you started:

                              Proteins

-Meat: Beef, pork, lamb, and poultry (chicken, turkey, duck)

- Fish: Salmon, mackerel, sardines, trout, tuna, and other fatty fish

- Eggs: Whole eggs from chickens, ducks, or quails

- Organ Meats: Liver, heart, kidney


                            Fats and Oils

- Healthy Fats: Avocado, olive oil, coconut oil, MCT oil

- Butter and Ghee: Grass-fed if possible

- Nuts and Seeds: Almonds, walnuts, chia seeds, flaxseeds, and hemp seeds

- Full-fat Dairy: Cheese, cream, sour cream, and Greek yogurt (check carb content)


                         Low-Carb Vegetables

- Leafy Greens: Spinach, kale, arugula, and lettuce

- Cruciferous Vegetables: Broccoli, cauliflower, Brussels sprouts, cabbage

- Others: Zucchini, asparagus, bell peppers (in moderation), mushrooms, and cucumbers


                     Berries (in moderation)

- Low-carb Fruits: Strawberries, raspberries, blackberries

Dairy Alternatives

- Non-dairy Milks: Unsweetened almond milk, coconut milk


                      Condiments and Spices

- Spices: Salt, pepper, garlic powder, onion powder, paprika, turmeric, etc.

- Herbs: Basil, oregano, thyme, rosemary, cilantro, parsley

- Condiments: Mustard, hot sauce, vinegar, soy sauce, sugar-free ketchup, mayonnaise


                                   Snacks

- Pork Rinds: Zero-carb

- Olives: High in healthy fats

- Cheese: Hard cheeses like cheddar, gouda, parmesan

- Nuts and Seeds: In moderation due to their carb content


                               Beverages

- Water: Always the best option

- Tea and Coffee: Unsweetened, with or without a splash of cream

- Broth: Bone broth, which is good for electrolytes


                   Sweeteners (in moderation)

- Low-carb Sweeteners: Stevia, erythritol, monk fruit


             Supplements (optional but helpful)

- Electrolytes: Sodium, potassium, magnesium (to help with "keto flu")

- MCT Oil: For added fats and quick energy


                            Foods to Avoid

- Grains: Bread, pasta, rice, oats, etc.

- Sugary Foods: Cakes, cookies, candy, soda

- High-Carb Vegetables: Potatoes, sweet potatoes, corn, peas

- Most Fruits: Apples, bananas, oranges, grapes (too high in carbs)

- Legumes: Beans, lentils, chickpeas


This list should give you a good foundation to start your keto journey!


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