I know it’s not easy to follow a low carb diet if you’re a beginner. This is a compact list of foods that you are allowed to eat and help you make the right choices by yourself. It’s a challenging mission to choose the keto-friendly foods. That’s why I’ve created this list to help you become healthier and eat real foods.
The basics of keto diet
- Eat really small amounts of carbs (5%).
- Eat moderate amount of protein (20%).
- Eat lots of healthy fats (75%).
- Focus on staying under 20 g carbs per day.
- Be aware of the added sugar in the foods that might seem ok to eat on keto.
I want to clear out that I don’t believe in the concept that in a keto or low carb diet you eat as much as you want and still keep loosing weight.That fact is generated by the idea that high fat foods keep you full for longer, so you will not eat as much food during the day, so you will reduce the caloric intake. I know that for people that are used to eat large amounts of food it won’t work so you have to count you calories to be sure you are eating as much as your body needs.
What to choose and what to avoid
To be more precise I say that the main focus on keto is to eat REAL FOOD and not going by the idea “If it fits my macros is ok!”.
Healthy Fats and Oils
Fats will be the main source of your daily calorie intake. Fats are awesome for our health if we consume the right kind of fats.
Avoid hydrogenated fats, such as margarine to reduce the trans fat intake.
The following foods are the best in keto diet:
Always choose the grass fed, organic sources, unprocessed and cold-pressed butter and oils.
- MCT oil
- Ghee/ Clarified butter
- Avocado Oil
- Cocoa Butter
- Fish Oil (cod liver)
- Flax Seed Oil
- Grape Seed Oil
- Hemp Seed Oil
- Macadamia Oil
- Olive Oil
- Sunflower Oil
- Sesame Oil (small amounts)
- Soybean Oil
- Walnut Oil (small amounts)
- Peanut butter
- Whole Eggs
- Full Fat Whipping Cream
- Full Fat Sour Cream
- Hard Maturated and soft Cheese (Cheddar, Mozzarella, Mascarpone, Brie etc.)
- Arugula (Rocket)
- Bell Peppers
- Bok Choy
- Brussels Sprouts
- Butterhead Lettuce
- Chicory Greens
- Dandelion Greens
- Eggplant (Aubergine)
- Leafy Greens (If it’s a leaf eat it)
- Mushrooms (All of them)
- Onions (small amounts)
- Peppers (All Kinds)
- Romaine Lettuce
- Seaweed (All Sea Vegetables)
- Tomatoes(small amounts)
- 1/2 cup of raw strawberries (3.3 net carbs)
- 1/2 cup of raw raspberries (4.2 net carbs)
- 1/2 of a kiwi fruit (4.3 net carbs)
- 1/2 cup of blackberries (5.9 net carbs)
Nuts and Seeds
- Chia Seeds
- Pumpkin Seeds
- Psyllium Seeds
- Sesame Seeds
- Sunflower Seeds
- Various Nut ButtersYou can use nuts and seeds flour as an awesome substitute for usual flour.
- Erythol (Use it rarely)
- Canned veggies.
- Products based on tomato. A lot of people use canned tomatoes while cooking. What they don’t know is that most of them have added sugar. Check the ingredients list. If it has sugar on it, leave it there.
- Diet Drinks & Sodas. Even that you are allowed to drink diet soda, be careful with the amount you consume. A lot of people are kicked out of ketosis because the large quantity of sweeteners they’ve consumed. Some studies show artificial sweetener create cravings.
- Cashews. They are delicious but have a lot of carb and trust me you won’t stop only at 3-4 cashews.
- Peppers. Go for the green ones, the red ones are higher in carbs.
- Medicine. Cough syrups and flu remedies. Try to go for the natural cures.
- Eating out. Most of the restaurant menus contain hidden carbs so be careful with what you order