Do you want to start eating healthier with a ketogenic or low carb diet?
On this page you’ll find lots of food tips on how to do your first ketogenic shopping and which ketogenic foods to choose with low carbs.
The ketogenic diet is a nutritional scheme that is based on a few key points:
- A drastic decrease in dietary carbohydrates (5-10% of daily caloric)
- Reduced protein content (about 15% of daily caloric )
- High consumption of fats (about 80% of the daily caloric ) in order to provoke the conversion of reserve fats and put in place the energy processes necessary to maintain the body.
When we eat carbohydrates we provide our bodies with glucose, which is the primary form of energy source.
Once carbohydrates are digested, insulin levels rise so that glucose is transported throughout our bodies, which is essential for producing energy.
But when you start a ketogenic diet, carbohydrate intake drops dramatically, while accumulating amounts of fat.
After a few days, our body is forced to use alternative energy sources: the alternative source is fat.
6 Basic Rules To Follow When You Start A Keto Diet
- Drink enough
- Eat enough protein
- Eat healthy fats
- Avoid eating out for meals
- Finding a rhythm – Planning meals
- Plan to break the rules
Now this article is all about the best keto food list around, so that you actually know what to buy.
You can also print this list, it will be useful for many points of view:
- Remind yourself of what you can/can’t eat.
Print out this list and add it to your refrigerator, office, gym bag or anywhere else you need a quick reminder.
- It helps you plan your keto menu.
With a list of the best keto-friendly foods to eat, will be more easy to find recipes for your of keto breakfasts, lunches, dinners, snacks and desserts. Use your creativity or search for keto recipes to explore these ingredients.
- Educate others about your new diet.
Friends, coworkers, family members and all your friends will all be curious about how you were able to lose so much weight with keto.
They will ask for your secret and you can send them this printable.
Here the keto diet food list you’ve been waiting for!
Keto Diet Food List : What To Buy
Fats & Oils
In a keto diet, choosing the right sources of fat is incredibly important. Your goal should not simply be to take in as much fat as possible, but to make sure that fats and oils in your diet are as nutritious as possible
- Avocado oil
- Duck fat
- Goose fat
- MCT oil
- Coconut oil
- Coconut butter
- Olive oil
- Bacon fat
- Nut oils
Meats & Poultry
Meat is considered one of the staple foods in a ketogenic diet. In fact, these are foods that contain no carbohydrates and are rich in vitamins and numerous minerals.
Low Carb Vegetables
All non-starchy vegetables are low in calories and low in carbohydrates. Instead, they are rich in nutrients and minerals that are essential for optimal body function.
- Bell peppers
- Brussels sprouts
- Green beans
- Boy Choy
- Jalapeno peppers
- Leafy greens
Cheese it should be eaten in moderation on the ketogenic diet. Fortunately, all cheeses are low in carbohydrates and high in fat, which would make them ideal for a ketogenic diet.
- Sour cream
- Full fat cheese
- Plain Greek yogurt
- Feta cheese
- Goats cheese
- Parmesan cheese
- Mozarella cheese
- Cottage cheese
Fish & Seafood
This fish and seafood are indisputably keto-friendly foods, are rich in B vitamins, potassium and selenium.
- Red snapper
Spices and Herbs
You’ll find that most spices and flavorings are suitable for a keto diet.
- Cayenne pepper
- Chilli powder
- Garlic Powder
- Ginger (ground)
- Salt (or sea salt, if you prefer)
Nuts & Seeds
Nuts and seeds are healthy foods that are high in fat and low in carbohydrates.
Also, nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall.
- Brazil nuts
- Macadamia nuts
- Hemp seeds
- Chia seeds
- Sesame seeds
- Sunflower seeds
- Pine nuts
- Pumpkin seeds