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Keto Diet: What You Can & Can’t Eat

Are you feeling a little confused about what you can and cant eat on a keto diet? Youre not alone! When I first started the keto diet, I had no clue what I could and couldnt eat.

One of the great things about the keto diet is that there are so many delicious foods that you can eat. However, it can be a little bit tricky to figure out which foods are keto-friendly and which ones arent.

Added Sugars And Sweeteners

Added sugars are any form of sugar added to foods or beverages during preparation or at serving time.

This includes white sugar, brown sugar, raw sugar, granulated sugar, corn syrup, high-fructose corn syrup , fruit juice concentrates, and any other ingredient containing added sugars.

Although natural sweeteners such as honey and pure maple syrup are not typically considered added sugarsthey contain nutrients that can’t be found in refined table sugarit’s still important to limit them because they too can cause negative health effects.

Your best bet is to consume only whole foods with little added sweetness some fruits also fall into this category because they’re eaten whole.

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Keto Legumes Nuts And Seeds List

When it comes to legumes, nuts and seeds, the best ones to consume if youre on the keto diet are:

Eat moderately: Almonds, Brazil nuts, cashews, hazelnuts, peanuts and pistachios nut butter seeds

Avoid: Most beans, lentils

A note about nuts

The Bulletproof perspective on legumes, nuts and seeds is pretty different from keto. With the exception of coconut, we recommend limiting your intake of nuts and legumes because they can contain high amounts of inflammatory oxidized fats, mold toxins and plant anti-nutrients.

So, are nuts, seeds and legumes bad? Not necessarily. These keto-friendly foods can absolutely fit into a healthy diet. Some people feel great when they eat peanuts, while others encounter food sensitivities. Pay attention to how you feel, be mindful of your macros and opt for organic, high-quality products whenever possible.

Complete Keto Diet Food List: What You Can And Cannot Eat If You’re On A Ketogenic Diet

What You Can And Cant Eat On A Keto Diet Good Housekeeping

The ketogenic diet is a high-fat, moderate-protein and very-low-carbohydrate diet. Carbohydrates are the body’s preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates . The reduction of carbohydrates puts the body into a metabolic state called ketosis. Ketosis is when the body starts breaking down stored fat into molecules called ketone bodies to use for energy, in the absence of circulating blood sugar from food. Once the body reaches ketosis, most cells will use ketone bodies to generate energy until you start eating carbohydrates again.

Traditionally, the ketogenic diet was only used in clinical settings to reduce seizures in children with epilepsy. “Now there is a lot of interest in the diet’s effectiveness in helping with other neurological conditions, cancer, diabetes, PCOS , obesity, high cholesterol and cardiovascular disease,” says Emily Stone, M.S., RD. People also eat keto to lose weight .

Even if you know that you need to eat a very-low-carb, high-fat, moderate-protein diet, it can be confusing to know which foods to eat. Here’s our guide to foods you can eat, foods you should avoid and foods you can sometimes have when you’re following a ketogenic diet.

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What Are Some Common Mistakes People Make When Following The Keto Diet

When starting any new diet, there is always a learning curve. This is especially true for the keto diet because it is such a radical departure from the Western diet. While some people are able to adjust quickly and stick to the strict guidelines of the diet, others make common mistakes that can sabotage their efforts.

One mistake that is often made is not tracking macros. This is especially common in the beginning when people are trying to figure out how much they can eat while staying within their carb limit. Without tracking, it is easy to go over your carb limit and kick yourself out of ketosis.

Another mistake that people make is not drinking enough water. This is important on any diet, but especially on keto because it can help offset some of the side effects of the diet such as the keto flu.

Finally, another common mistake people make when starting the keto diet is not planning their meals ahead of time. This can lead to unhealthy choices being made when you are hungry and desperate for something to eat.

Complete Keto Food List: What To Eat On Keto

Reviewed by Emily Gonzalez, ND for Scientific Accuracy

  • Need help figuring out what to eat on the ketogenic diet? Use this list of keto-friendly foods to guide your meal plan.
  • On the keto diet, you want to eat quality fats, moderate protein and minimal carbohydrates. Steak? Check. Bulletproof Coffee? Double check. But what about other foods?
  • This beginner keto food list shows you the best ones to eat and which to stay away from. Plus, youll learn how to pick quality foods to fill your plate with whole food nutrition.

Not sure what to eat on the ketogenic diet? This keto food list for beginners will get you started. To get into ketosis and stay there, your diet needs to support fat-burning. That means eating more quality fats and cutting out the carbs found in foods like bread and pasta.

Fortunately, you have plenty of delicious options when it comes to your keto meal plan. And once you get the hang of it, keto is packed with benefits like sustained energy, fewer cravings and more brain power.

Take the guesswork out of eating keto and use this complete keto food chart to get started.

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What Cant You Eat With Keto

THIS is Why You Can’t Eat Fruit on Keto!

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What Can You Eat On Keto

When you are on keto you should focus on eating fat and protein. Try to eat as simple as you can with a low quantity of processed products so you can keep a healthy diet with no side effects. Some basic food you can eat when you are on keto is

  • Meat can be lean or fatty protein
  • Fish and seafood
  • Cottage cheese and cream cheese
  • Headaches and migraines

What About The Other Diets

The popular low-carb diets modify a true keto diet. But they come with the same risks if you overdo it on fats and proteins and lay off the carbs. So why do people follow the diets? “They’re everywhere, and people hear anecdotally that they work,” McManus says. Theories about short-term low-carb diet success include lower appetite because fat burns slower than carbs. “But again, we don’t know about the long term,” she says. “And eating a restrictive diet, no matter what the plan, is difficult to sustain. Once you resume a normal diet, the weight will likely return.”

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Keto Spices Seasonings And Condiments List

Need to add some flavor to your recipes? Here are the best keto-friendly spices, seasonings and condiments:

  • Apple cider vinegar
  • High-quality herbs and spices
  • Mayonnaise made with quality oils

Eat moderately: Balsamic vinegar, hot sauces that contain carbs and sugar, premade dressings and sauces

Avoid: Artificial flavors, artificial sweeteners, MSG, packaged sauce and spice mixes with added starches and sugars, soy products

Starchy Vegetables And Sugary Fruit

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Since carbohydrates and sugar must be restricted, both of these naturally occurring sources must be limited in tight moderation to maintain ketosis. Starchy vegetables contain more carbohydrates than others, namely corn, potatoes, beets and yams, among others. On the other hand, some fruits are inherently sweet and can impede your progress towards ketosis you’ll need to cut bananas, mangos, pears, and raisins altogether.

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Youre Not Drinking Enough Water

Due to the restriction of carbs, you lose a lot of water in the body. So, make sure that you drink more water to prevent dehydration.

A common side effect of the ketogenic diet is constipation, but it is preventable. Dr. Sudano says that for every gram of carbohydrates you consume, your body holds four grams of water. Overall, this effect can be a good thing because your body is going to shed excess water weight. The problem occurs when you lose water that your body needs for vital functions like digestion.

Make sure to up your water intake if youre feeling stopped up. Start by drinking 64 ounces of water a day, and then increase it if youre still not regular after a few days.

Keep your water bottle on you at all times, as its easy to get sidetracked and forget to drink. Dont let your thirst be the only indicator to have some water. If youre thirsty, it means that youre already getting dehydrated, and we want to avoid going down this path.

If your urine is on the yellow side, then drink up! It means that you are not drinking enough water. You want it to be light or pale yellow.

List Of Foods You Can’t Eat On The Keto Diet:

  • Starchy vegetables and high-sugar fruits
  • Sweetened yogurt
  • Honey, syrup or sugar in any form
  • Chips and crackers
  • Baked goods including gluten-free baked goods

Don’t get too discouraged. Dietitians Stone and Laura Dority, M.S., RD, LD, with Keto Knowledge LLC, say that no foods are really off-limits on the keto diet. It’s about total carbohydrate intake and how you choose to “spend” your carbs. Generally, you should stay under 20 to 40 grams of carbohydrates per day. “The exact amount needed to achieve ketosis can vary on the individual, though, with carb prescriptions ranging from 10 to 60 grams per day. This total is for net carbohydrates ,” says Stone.

Dority adds, “Individuals who are really active can eat more carbs than someone who is sedentary.”

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Enough Numbers What Can I Eat On The Keto Diet

Following a ketogenic diet is very restrictive. The majority of foods we eat contain carbohydrates, so the list of permissible foods on a ketogenic diet is relatively short.

Like many healthy diets, keto encourages eating non-starchy vegetables and reducing sugars and refined grains.

But itâs important to remember that not all carbohydrates are equal . So while itâs a good idea for all of us to cut down on low quality, highly processed carbs, you donât need to get rid of every scrap of carbohydrate from your diet.

Many foods that are high in carbohydrates are also packed with healthy molecules like fiber and vitamins, as well as natural chemicals that boost our microbiome diversity and overall gut health.

The Keto Diet In A Nutshell:

Top 15 Keto Vegetables – Foods You Can Eat As Much As You Want
  • The keto diet focuses on eating meat, fats, and non-starchy veggies
  • All other vegetables, fruit, legumes, whole grains, refined grains, and sugary foods are not allowed
  • The diet does aid weight-loss for some people, but not for others
  • Following a keto diet is a very restrictive way to eat and might be problematic in the long-term
  • Right now, we donât know the full health implications of cutting out plant-based carbohydrates and fiber from our diets
  • The keto diet is a restrictive low carbohydrate diet
  • The diet represents a drastic change from the standard American diet, which is about 50% carbohydrate
  • If you follow the diet, you can expect to eat a lot of fats, a moderate amount of protein, leafy green veg, and a few berries
  • The diet can be challenging to stick to long term because it is so restrictive
  • The lack of fiber and plant-based foods may be detrimental to your microbiome and overall health

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Wheres The Beef On Your Keto Food List

Things get complicated if you follow a dirty keto food list and eat drive-thru burgers and hot dogs on the regular.

Heavily processed proteins are higher in preservatives, additives and inflammatory fatty acids that can derail your health goals over time on a low-carb diet. When you do eat meat, prioritize quality. For the biggest nutritional benefit, look for grass-fed, organic, pasture-raised or wild-caught proteins.

Make no mistake: Ground beef and bacon alone are not the keys to keto. If you get more protein than your body can use, your body will begin converting protein to sugar through a process called gluconeogenesisand kick you out of ketosis.

Stick to your macros and balance your plate with lots of quality fats, moderate protein and plenty of vegetables from our clean keto food list.

More Diet Tips From Bulletproof

Quinoa And Other Grains

While loaded in nutrients, grains like quinoa and millet are too high to become a staple in your keto diet.

For example, 1/2 cup of cooked quinoa packs 20 grams of carbs, only 2 of which are dietary fiber .

If you still want to include quinoa in your keto diet, consider it a garnish rather than a central part of your meal.

8 grams 8 grams

Look for chocolate that has more than 70% cacao and is low in added sugar. Or opt for dark chocolate made especially for keto diets.

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What Foods Can You Eat On The Keto Diet

The ketogenic diet is a very low-carb, high-fat diet. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. To reach and stay in ketosis, you need to eat a very strict diet that includes almost no carbs at all. However, there are a few healthy foods that you can still eat on the keto diet.

Some of the most delicious and healthy foods you can eat on the keto diet include:

-Meat: Any type of meat, including beef, pork, lamb, chicken, turkey, etc., is fair game on the keto diet.

-Fish: All fish are also perfectly acceptable on the keto diet, including salmon, tuna, trout, shrimp, and crab.

-Eggs: Eggs are one of the healthiest and most versatile foods on the planet. Theyre also incredibly keto-friendly.

-Cheese: Most types of cheese are low in carbs and high in fat, making them a perfect fit for the keto diet.

-Cream: Heavy cream is another delicious food thats high in fat and low in carbs. Its perfect for adding to coffee or using as a base for sauces and dressings.

-Butter: Butter is another healthy fat source thats perfect for the keto diet. You can use it to cook food or add it to coffee or other dishes for flavor.

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