Keto Dieting

Foods to eat and avoid on a keto meal plan

EatAvoidEnjoy occasionally
Meat and poultrychickengrass-fed beeforgan meatsporkturkeyvenisonbreaded meatsprocessed meatsbaconlow fat meat, such as skinless chicken breast
Dairybuttercreamfull fat cheeses, including Cheddar, goat cheese, and mozzarellafull fat yogurtice-creammilknonfat yogurtsweetened yogurt
Fishherringmackerelwild salmonbreaded fish
Eggswhole eggs (pastured and organic when possible)
Nuts and seedsmacadamia nuts pecans almonds chia seeds flax seeds peanuts pumpkin seeds walnuts unsweetened nut butterschocolate-covered nuts sweetened nut butters cashews
Oils and fatsavocadoscoconut productsfruit and nut oils, such as avocado, coconut, olive, and sesameolivesmargarineshorteningvegetable oils, including canola and corn oil
Vegetablesasparagusbroccolicaulifloweronionsceleryeggplantleafy greensmushroomstomatoespeppersother nonstarchy vegetablesbutternut squash corn potatoes sweet potatoes pumpkin other starchy vegetables
Fruitsbananas citrus fruits dried fruits grapes pineappleberries
Beans and legumesall beans chickpeas lentils
Condimentsherbs and spiceslemon juicemayonnaise with no added sugarsalt and peppervinegarsalad dressings with no added sugarbarbecue sauceketchupmaple syrupsalad dressings with added sugarsweet dipping sauces
Grains and grain productsbaked goodsbreadbreakfast cerealscrackersoatspastaricewheat
Beveragesalmond or flax milkbone brothunsweetened teas and coffeeswater (still or sparkling)beerfruit juicesodasports drinkssugary alcoholic drinkssweetened tealow carb alcoholic drinks, such as vodka
Othersartificial sweetenerscandycoconut sugarfast foodprocessed foodssugar

Tips

The following tips may help people stick to the keto diet:

  • Set a start date.
  • Reorganize the pantry and refrigerator so that they do not contain high carbohydrate foods.
  • Make a weekly meal plan. This is key to eating balanced meals and preventing hunger.
  • Stock up on keto-friendly foods and beverages.
  • Read product labels carefully and check the ingredients list and carb content of each item.
  • Prepare meals ahead of time and freeze or refrigerate them in batches.
  • If hunger pangs occur regularly, try eating five or six small meals, instead of three large ones.
  • To avoid “keto flu” in the early stages, drink plenty of fluids and supplement with electrolytes.
  • Consider taking to fill in nutritional gaps while following this diet.
  • Consider temporarily reducing physical activity during the first week or two, while the body adjusts to the new diet.
  • Discuss any queries or concerns with a doctor or dietitian.

Summary

The keto diet is a high fat, moderate protein, and low carbohydrate diet.

People following it should aim to consume under 50 g of total carbs each day. Meals tend to consist primarily of animal proteins and plant and animal fats with nonstarchy vegetables.

It is important to plan meals on the keto diet in order to adhere to the correct macronutrient ratios, meet fiber goals, and prevent hunger. It can also be helpful to work with a doctor or dietitian to ensure that nutritional deficiencies do not occur.