The ketogenic diet, or keto diet, is a very low-carb, high-fat diet.
Table of contents
Keto-Friendly Foods
- Meat and Poultry: Beef, goat, lamb.
- Fish and Seafood: Salmon, trout, tuna, mackerel.
- Eggs: A staple of the keto diet.
- Non-Starchy Vegetables: Bell peppers, broccoli, zucchini.
- Avocados: High in healthy fats.
Foods to Limit
Be mindful of carb content in all foods.
The ketogenic diet, or keto diet, is a very low-carb, high-fat diet.
- Meat and Poultry: Beef, goat, lamb.
- Fish and Seafood: Salmon, trout, tuna, mackerel.
- Eggs: A staple of the keto diet.
- Non-Starchy Vegetables: Bell peppers, broccoli, zucchini.
- Avocados: High in healthy fats.
Be mindful of carb content in all foods. The goal is to drastically reduce carbohydrate intake and replace it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. Here are some food groups to be cautious with:
- Grains: Wheat, rice, oats, corn, and products made from them like bread, pasta, and cereal.
- Sugary Foods and Drinks: Soda, juice, candy, ice cream, pastries, and most processed snacks.
- Fruits: While some fruits are acceptable in small quantities (berries), most fruits are too high in carbs.
- Starchy Vegetables: Potatoes, sweet potatoes, corn, peas, and beans.
- Legumes: Beans, lentils, chickpeas.
- Low-Fat or Diet Products: These often contain added sugars to compensate for the lack of fat.
- Some Condiments and Sauces: Many contain added sugars or starches; Read labels carefully!
Tips for Success on the Keto Diet
- Read Labels: Pay close attention to nutrition labels, especially carbohydrate and sugar content. Focus on net carbs (total carbs ‒ fiber — sugar alcohols).
- Plan Your Meals: Pre-planning meals can help you stay on track and avoid impulsive, carb-heavy choices.
- Stay Hydrated: Drink plenty of water to help your body adjust to ketosis.
- Monitor Electrolytes: As your body adapts to keto, you may need to supplement with electrolytes like sodium, potassium, and magnesium.
- Be Patient: It can take time for your body to adjust to the keto diet. Don’t get discouraged if you don’t see results immediately.
- Consult a Professional: Talk to a doctor or registered dietitian before starting the keto diet, especially if you have any underlying health conditions.
By focusing on keto-friendly foods and limiting those high in carbohydrates, you can successfully enter and maintain ketosis, potentially leading to weight loss and other health benefits.
