Are you considering starting a keto diet but unsure of what foods you can eat? We’ve got you covered! The keto diet is a low-carb, high-fat diet that aims to train your body to burn fat instead of carbs. While it may seem challenging, with the right knowledge, you can navigate the world of keto-friendly foods successfully. In this guide, we will provide you with a comprehensive list of keto diet foods to help you stay on track and achieve your health goals.
Protein is an important component of any diet, but on the keto diet, it’s essential to choose fattier cuts of meat. Opt for ribeye, pork belly, and organ meats like heart, kidney, liver, tongue, and tripe. Cured meats such as sausages, deli meat, hot dogs, pepperoni, salami, and bacon are usually acceptable. Just remember to check their ingredients before indulging.
Fish is packed with nutrients and is an excellent source of protein. Always opt for wild-caught fish whenever possible. Some keto-friendly fish options include anchovies, bass, cod, eel, flounder, grouper, haddock, halibut, herring, mackerel, mahi-mahi, orange roughy, perch, red snapper, rockfish, salmon, sardines, sole, tilapia, trout, tuna, and turbot.
Shellfish is another nutrient-dense option on the keto diet foods list. Enjoy abalone, caviar, clams, crab, lobster, mussels, oysters, shrimp, scallops, and squid while keeping your carb intake in check.
Vegetables play a crucial role in the keto diet. Stick to dark green leafy vegetables whenever possible, as they contain fewer carbs. While root vegetables like carrots and sweet potatoes should be consumed in moderation due to their higher carb content, you can enjoy a variety of other veggies. Consider arugula, artichokes, asparagus, bell peppers, bok choy, broccoli, Brussels sprouts, cabbage, cauliflower, celery, chives, collard greens, cucumber, dandelion greens, eggplant, endive, fennel, garlic, jicama, kale, kohlrabi, leeks, lettuce, mushrooms, mustard greens, okra, onions, parsley, peppers, pumpkin, radicchio, radishes, rhubarb, scallion, shallots, seaweed, spaghetti squash, spinach, Swiss chard, tomatoes, turnip greens, watercress, and zucchini.
Legumes are generally not recommended on the keto diet, but there are two exceptions. You can include green beans and peas in your diet in limited quantities.
Fruits are limited on the keto diet due to their natural sugar content. However, you can enjoy small amounts of berries and limited citrus fruits. Avocado, blackberries, blueberries, cranberries, lemons, limes, olives, raspberries, and strawberries are all acceptable choices.
Dairy is a controversial topic on the keto diet. It’s best to avoid low-fat dairy products and milk. However, full-fat options like butter, cheese (hard cheeses are preferable), ghee, heavy cream, sour cream, and full-fat yogurt can be enjoyed in moderation. If you have a dairy sensitivity, it’s recommended to stick to ghee only.
Fats are a significant part of the keto diet, providing the majority of your daily calorie intake. Incorporate avocado oil, cocoa butter, coconut oil, duck fat, non-hydrogenated lard, macadamia oil, MCT oil, olive oil, palm shortening, red palm oil, sesame oil (sparingly), tallow, and walnut oil (sparingly) into your meals.
Seeds & Nuts
While nuts are a great source of fat, they also contain carbohydrates. Enjoy almonds, cashews, chia seeds, hazelnuts, hemp seeds, macadamia nuts, nut butters, pecans, pine nuts, pistachios, pumpkin seeds, psyllium seeds, sesame seeds, sunflower seeds, and walnuts in moderation to stay within your daily carb limit.
Herbs & Spices
Herbs and spices are excellent additions to your keto meals, providing flavor without adding unnecessary carbs. Choose from allspice, basil, black pepper, cardamom, cayenne pepper, chili powder, cilantro/coriander, cinnamon, cloves, cumin, curry powder, dill, garam masala, ginger, Italian seasoning, nutmeg, oregano, paprika, parsley, rosemary, sage, sea salt, thyme, turmeric, and white pepper to enhance your dishes.
Staying hydrated is crucial on the keto diet. Opt for beverages that don’t contain added sugars. Almond milk, beef, bone, chicken, and vegetable broth, cashew milk, club soda, coconut milk, unsweetened coffee, herbal teas, lemon and lime juice (sparingly), seltzer water, sparkling mineral water, unsweetened tea, and water should be your go-to options.
Some keto diet foods don’t neatly fit into any specific category but are still allowed. Indulge in 100% dark chocolate, almond flour/meal, beef jerky, cacao nibs, unsweetened cacao powder, coconut aminos, coconut flour, eggs, fish sauce (check ingredient list), gelatin (powder or from bone broth), gluten-free tamari sauce, hot sauce (check ingredient list), mayonnaise, monk fruit, mustard, pickles, pork rinds, shredded coconut, stevia, shredded coconut, vanilla extract, and vinegars (without added sugar or wheat) to add variety to your meals.
Bookmark this guide to have a handy reference available whenever you need it. Remember to stay hydrated by drinking plenty of water and consult with your doctor before starting any diet. Enjoy the wide range of keto-friendly foods and embark on a journey to better health and well-being.
For more information on the keto diet and delicious keto-friendly recipes, visit Hook’d Up Bar and Grill.