Keto Diet – What You Can Eat & What You Should Avoid.


Keto Diet – What You Can Eat & What You Should Avoid.

In our previous post we cover off the Keto Diet which you can read here.

The keto diet keeps carbohydrate levels low, but instead of ramping up the amount of protein in your diet, the keto diet increases the amount of fat. A typical keto diet aims for meals with 75% fat, 20% protein, and 5% carbohydrate. Eating a high-fat diet can still mean eating healthy. A common question is what is allowed to be consumed while on this diet.

Here are the foods that you can eat while on the Keto Diet:

VEGETABLES

When on the Keto Diet it is important to know what vegetables, you can eat and what vegetables you shouldn’t eat as some have a high amount of carbs. When on the Keto Diet you want to restrict the amount of carbs to 20 grams a day.

Vegetables which you can eat a lot of are:

Legumes which are safe to eat in moderation:

Vegetables that you should stay away from (or have a VERY limited amount) as they have a high amount of carbs:

  • Spinach
  • Lettuce
  • Cucumbers
  • Cabbage
  • Kale
  • Asparagus
  • Cauliflower
  • Avocado
  • Broccoli
  • Green beans
  • Lentils
  • Quinoa
  • Chickpeas
  • Beans
  • Potato
  • Carrots
  • Sweet potato

MEATS

For the type of meats, you should be eating are whole unprocessed grass feed meats. On the Keto Diet it’s focus is not so much on high protein but high on fats, so you should limit the amount of meat (protein) you eat as too much protein the body can be converted to glucose in the body so it would make getting into the state of Ketosis harder.

Meats you can eat:

Meats you can’t eat:

  • Bacon
  • Pork chops
  • Steaks
  • Chicken
  • Turkey
  • Lamb
  • Fish/seafood (these are good to have in your diet as they contain the right fats)
  • Eggs
  • Processed Meats for example Sausages, frozen meat items like chicken nuggets.

Another big component on the Keto Diet is the high fat dairy like Butter, high fat cheese and heavy natural cream. You should avoid full fat milk & yogurts with added sugars.

Other foods that you can eat for snacks are nuts but be aware some nuts like cashews are high in carbs which should be avoided.

Nuts you can eat:*

Nuts to avoid:

  • Pecan
  • Brazil
  • Macadamia
  • Hazelnut
  • Walnut
  • Peanut
  • Almond
  • Cashews
  • Pistachio

*Make sure that they are not salted nuts or processed in oils.

Fruits & Berries

Most fruits contain carbs hence why they taste sweet and on the Keto diet most fruits are not allowed.

Fruits allowed:

Fruits you shouldn’t eat too much of:

Fruits you should avoid:

  • Watermelon and other melons
  • Coconut
  • Lemon
  • Peach
  • Orange
  • Cherries
  • Plum
  • Pineapple
  • Kiwi
  • Mango
  • Apple/pear
  • Grapes
  • Bananas

Berries you can eat:

Berries you should avoid:

  • Raspberry
  • Strawberry
  • Blackberry
  • Blueberry

I hope this give you more insight on what is allowed and what is not allowed.

Here are a few more of the items that you should avoid because the amount of carbs is too high for the body to process while trying to achieve a state of Ketosis:

  • Sugars (in candy and chocolate bars)
  • Bread
  • Pasta
  • Rice

If you want a meal plan with recipes make sure you click here for more details.


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