If you're following a keto diet, you may be wondering what foods you can actually eat. After all, with carbohydrates restricted to just 20-50 grams per day, you'll need to carefully choose your meals and snacks to ensure you're getting enough nutrients and staying within your macros.
To help you out, we've put together a keto food list that includes plenty of low-carb, high-fat options. This list is perfect for keto beginners who are just getting started on this eating plan. Say goodbye to hunger pangs and hello to delicious, satisfying meals!
Bulletproof Plate
First, let's talk about the macronutrient breakdown of the keto diet. The goal is to eat a high-fat, moderate-protein, and low-carbohydrate diet. Typically, this means getting about 70% of your calories from fat, 20% from protein, and 10% from carbohydrates.
This may sound challenging at first, but with the right foods, it's totally possible to make it work. Here are some of the best foods to eat on the keto diet:
1. Meat, poultry, and fish: These foods are high in protein and healthy fats, making them perfect for the keto diet. Choose grass-fed and organic options whenever possible.
2. Eggs: Eggs are a great source of protein and fat. Eat them poached, scrambled, or fried in coconut oil or ghee.
3. Low-carb vegetables: Vegetables like spinach, broccoli, cauliflower, and zucchini are low in carbohydrates and high in fiber. They're a great way to add some variety to your meals and keep you feeling full.
4. Nuts and seeds: Nuts and seeds are a great source of healthy fats and protein. Choose options like almonds, macadamia nuts, chia seeds, and flax seeds.
5. Avocado: Avocado is a keto staple thanks to its high fat content. Add it to salads, smoothies, or eat it plain with a sprinkle of salt.
6. Healthy oils: Oils like coconut, olive, and avocado oil are great for cooking and adding healthy fats to your meals.
7. Dairy: High-fat dairy like cheese, butter, and cream are all great for the keto diet. Just make sure to choose full-fat options and avoid anything with added sugar.
8. Berries: While most fruits are too high in carbs for the keto diet, berries like raspberries, blackberries, and strawberries are lower in carbs and can be enjoyed in moderation.
9. Dark Chocolate: A small amount of dark chocolate with a high percentage of cocoa solids can be enjoyed on the keto diet.
Bulletproof Plate
When it comes to what not to eat on the keto diet, the list is fairly simple. You'll want to avoid:
1. Sugary foods: This includes anything with added sugar like candy, soda, and baked goods.
2. Grains: All grains are high in carbohydrates, so you'll need to avoid bread, pasta, rice, and anything made with flour.
3. Starchy vegetables: Vegetables like potatoes, sweet potatoes, and carrots are all too high in carbs for the keto diet.
4. Fruit: While some fruits are okay in moderation, most are too high in carbs to be eaten regularly on the keto diet.
5. Processed foods: Processed foods like chips, crackers, and snack bars are typically high in carbs and should be avoided.
By following this keto food list and avoiding the foods on the "Do Not Eat" list, you'll be well on your way to success on the keto diet. Remember, the key is to eat plenty of healthy fats, moderate amounts of protein, and keep your carbs low.
And if you're looking for a way to bulletproof your keto diet even further, consider adding in some Bulletproof products. These products are specifically designed to support a ketogenic lifestyle and help you stay in ketosis. With the right foods and supplements, you'll be able to make the most of the keto diet and reach your health and wellness goals.