What can you eat on the keto diet - ketogenic nutrition

The ketogenic diet, or keto diet, is a low-carbohydrate, high-fat diet that has become popular for its benefits for weight loss and improved metabolic health. When following this diet, it is crucial to know what foods you can consume to stay in ketosis and get the maximum benefits. Here is a complete guide on what foods are allowed and what foods to avoid on a ketogenic diet.

Foods Allowed on the Ketogenic Diet:

1. Proteins:

   • Meats: Beef, pork, lamb, chicken and turkey are excellent choices, preferably organic and grass-fed.
   • Fish and Seafood: Salmon, tuna, trout, sardines and shellfish such as shrimp and crab.
   • Eggs: Preferably organic and from free-range hens.

2. Healthy Fats:

   • Oils: Olive oil, coconut oil and avocado oil.
   • Butter and Ghee: Preferably from grass-fed animals.
   • Nuts and Seeds: Almonds, macadamia nuts, Brazil nuts, chia seeds and flaxseeds.

3. Low Carbohydrate Vegetables:

   • Leafy Green Vegetables: spinach, kale, lettuce and chard.
   • Cruciferous: Broccoli, cauliflower, Brussels sprouts and cabbage.
   • Other Vegetables: cucumber, zucchini, bell peppers and asparagus.

4. Dairy products:

   • Cheeses: cheddar cheese, mozzarella, blue cheese, goat cheese and cream cheese.
   • Other Dairy: Cream, butter and unsweetened Greek yogurt.

5. Beverages:

   • Water: The best option to stay hydrated.
   • Coffee and Tea: No sugar or milk. You can add a little cream or coconut oil to make a bulletproof coffee.
   • Almond or Coconut Milk: No added sugar.

6. Fruits:

   • Low Carbohydrate Fruits: Avocado, strawberries, raspberries and blackberries in small amounts.

Foods to Avoid on the Ketogenic Diet:

1. High Carbohydrates:

   • Grains and Flour Products: Bread, pasta, rice, cereals and baked goods.
   • Tubers: Potatoes, sweet potatoes and carrots.
   • Sugars and Sweets: Soft drinks, cakes, cookies, ice cream and juices.

2. Fruits High in Sugar:

   • Fruits such as: bananas, grapes, mangoes and apples should be avoided due to their high carbohydrate content.

3. Legumes:

   • Beans, Lentils and Peas: Although they are a good source of protein and fiber, their high carbohydrate content is not suitable for the keto diet.

4. Processed Products:

   • Packaged Foods and Fast Foods: Generally contain hidden sugars and refined carbohydrates.