A ketogenic diet (keto) is a very low-carb diet, which turns the body into a fat-burning machine. It has many potential benefits for weight loss, health and performance, but also some potential initial side effects.
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Foods to Eat:
- Beef, lamb, pork, chicken and others. Grass-fed is best.
- Salmon, trout, haddock and many others. Wild-caught fish is best.
- Omega-3 enriched or pastured eggs are best.
- Spinach, broccoli, cauliflower, carrots and many others.
- Apples, oranges, pears, blueberries, strawberries.
- Nuts and Seeds:
- Almonds, walnuts, sunflower seeds, etc.
- High-Fat Dairy:
- Cheese, butter, heavy cream, yogurt.
- Fats and Oils:
- Coconut oil, butter, lard, olive oil and cod fish liver oil.
Foods to Avoid:
1. Bread and Grains
Bread is a staple food in many cultures. It comes in many forms, including bread loaves, rolls, bagels and flatbreads, such as tortillas.
2. Starchy Vegetables:
Many are very high in fiber, which can help with weight loss and blood sugar control.
Pasta is a versatile and inexpensive staple food, but it’s also very high in carbs.
One cup of cooked pasta contains 43 grams of carbs, only 3 of which are fiber.
It’s well known that sugary breakfast cereals contain a lot of carbs.
However, you may be surprised at the carb counts of healthy cereals.
For instance, one cup of cooked regular or instant oatmeal provides 32 grams of carbs, only 4 of which are fiber.
Alcohol can be enjoyed in moderation on a low-carb diet. In fact, dry wine has very few carbs and hard liquor has none.
However, beer is fairly high in carbs.
6. Chips and Crackers
Chips and crackers are popular snack foods, but their carbs can add up quickly.
One ounce (28 grams) of tortilla chips contains 18 grams of carbs, only one of which is fiber. This is about 10–15 average-size chips.