FOODS ALLOWED ON KETO
Foods allowed on the ketogenic diet
Enjoy unlimited non-starchy vegetables, such as leafy greens and crunchy salad greens like cucumber, celery, and radishes.
Other favorites include cauliflower, cabbage, avocado, broccoli, and zucchini. Most fresh or frozen vegetables that grow on the surface of the earth are keto-friendly. You can even follow a vegetarian keto diet.
The best ketogenic vegetables
cauliflower
avocado
broccoli
cabbage
zucchini
spinach
asparagus
kale
French beans
Brussels sprouts
Meat, poultry and substitutes
Meats are perfect for the keto diet.
Beef, pork, lamb, wild game, and poultry of all kinds. Soy products like tofu and tempeh also work. You can also eat cured meats and sausages.
Choose foods without added sugars, starches, or breading to keep carbs low.
Meats and meat substitutes
beef
sausages
lamb
organ meats
pig
poultry
sausages
tempeh
tofu
Fish and seafood
Most acidic fruits, such as berries, lemons, and limes, are fine if you keep the portion size small. The same goes for melons because of their high water content.
But almost all other fruits contain too much sugar.
A small scoop of fresh berries served with real whipped cream and shaved dark chocolate makes a delicious and lush keto dessert.
The best keto fruits and berries
blackberries
coconut
lemons
files
raspberries
strawberries
Nuts and seeds
Many nuts and seeds are low in carbs. Just be careful of two things: 1) Don't eat too many! Start with just a few or up to 1/4 cup (about 25 grams) as a snack.
2) The type of nut you choose matters. Some nuts, like cashews, are much higher in carbohydrates than others, like walnuts or macadamia nuts. You might also enjoy pumpkin and sunflower seeds.
Nuts and seeds
almonds
Brazil nuts
hazelnuts
macadamia nuts
pecans
pine nuts
walnuts
Cheese and whole dairy products
Cheese, butter, and cream can be part of a ketogenic diet.
Greek yogurt in particular makes for a protein-rich, low-carb breakfast.
Avoid low-fat flavored yogurt, which is often full of added sugar.
Note: Avoid drinking milk, as the sugar in milk adds up quickly (one glass = 15 grams of carbs). However, you can use it sparingly, a tablespoon or so, in your coffee.
Plus, regularly eating cheese when you're not hungry is a common mistake that can slow down weight loss.
Fats and sauces
Don't be afraid of fat. It can help you feel fuller longer.
Most of your fat should come from protein-rich foods like meat, chicken, fish, and eggs. But you can also cook with olive oil, top your vegetables with cheese, and add dressings to salads.
Rich sauces (think béarnaise, garlic butter, and mayonnaise) can also be part of a keto diet, but if you're trying to lose weight, use only enough to make your meals enjoyable.
Summary
