The Ultimate Keto Food List with Printable
OK. Let’s get to the nitty gritty, shall we?
Are you fed up with all the lists of thinks you can’t eat on keto?
I sure am!!
All this talk about don’t eat this, and can’t have that. Too many negative vibes for me!
Especially because when someone says I can’t have it, that’s all I want now.
Why focus on the negative when you can focus on the positive?
Let’s talk all about what we can eat today. Ummkay?
My friend Sasha from Life’s Carousel wrote this article for me.
She has had amazing results from following the Ketogenic Diet that I am excited to share with you.
Knowing how difficult it was to navigate the keto waters in the beginning, she came up with this Ultimate Keto Food List for newbies and pros alike.
Why Keto?When I first heard of the ketogenic diet I thought it was just another fad diet that only the rich and famous could follow.
I dismissed it and couldn’t understand why my friends were trying it.
I changed my mind when I bumped into a friend who I hadn’t seen for 6 months. She looked amazing!
She had lost a LOT of weight, her skin and hair looked amazing and she was exuding confidence – I almost didn’t recognize her!
How had she changed so much in just 6 months? Keto! (The keto food list is coming up below… just bear with me!)
I decided to research more into the ketogenic diet to find out exactly what it was all about.
To start with it seemed confusing, but it’s really not that complicated once you get your head around it.
I’m a bit of a science nerd (OK, a LOT of a science nerd!), so the science behind the keto diet intrigued me and made perfect sense!
Once you understand how our bodies produce energy, then it all makes sense!
It also makes sense why I was never successful with diets in the past!
The best “side effect” of the keto diet is the energy boost you get. I now have more energy than I’ve ever had before – seriously, even as a child I don’t think I had this much energy!
My hair and skin look great too (gone is my horrible adult acne!).
One thing that I wish I had when I first started on keto was a comprehensive keto food list. I spent hours (seriously!) in the grocery store reading every single food label to see what the nutritional values were.
So that’s why I decided to put together this keto food list to help beginners know what they can and can’t eat.
(Want the good stuff? Scroll down for the Keto Food List!)
Ketogenic Diet for Beginners
So what is Keto? What is the cool science?
A keto diet is basically a low carb, moderate protein, and high-fat diet. This might sound like some of the low carb diets you’ve tried before but this is different!
I promise you!
By eating a particular combination of foods you stimulate your body to go into ketosis.
When your body is in ketosis it changes the way it metabolizes food and basically makes your body burn more fat! How awesome is that?
When we eat a carb and sugar-rich diet our body’s use the glucose in carbs and sugars for energy. We produce insulin that transports that glucose around our bodies.
This has been an effective way for bodies to get energy for millennia, but our diets have changed!
We now eat a LOT more sugar and carbs than ever before (seriously… there’s even sugar in bread!) and our bodies can’t store glucose, so it is converted into fat.
The trouble is when there is a ready supply of glucose, our bodies don’t use that fat.
It just sits there (on our tights, hips, tummies….. you get the idea!).
The other problem is that once our bodies have used up all the available glucose (our body has turned the extra into fat already), then we get an energy crash!
We all know what that feels like! And what do we do? Reach for something that will give us another energy boost – like a candy bar or cookie! The cycle continues!
Fat Burning Machine
BUT… what if we can restrict the amount of glucose, so our bodies burn the fat instead? That’s ketosis!
When we restrict the amount of glucose in our diet, our bodies go into a state called ketosis. In this state, we literally burn fat for energy!
Even while you are sleeping you will be burning fat!
On a traditional diet, you starve your body of calories, but you still will be producing insulin to handle the carbs and sugars that you eat – this insulin INHIBITS the release of fat as energy (it STOPS your body burning fat).
This is why you can restrict your calories a lot but still not lose weight.
But by restricting JUST carbs in your diet, then your body will gladly burn your fat stores!
And the other bonus is that your fat stores are a constant supply for your body, so you won’t get the energy dips you get with glucose!
Stable, all-day energy!
So now you know how great keto is, you are probably wondering how you can get started! Well, first off you need to calculate your “Marcos”.
“What the hell are Marcos?” I hear you say!
Marcos is short of macro-nutrients. Those are the big general parts of your calorie intake – fat, protein, fiber, carbohydrates etc.
In the keto diet, you will be monitoring your fat, protein and carb macros. That’s why it’s so important to use a keto food list to help guide you towards the right foods and stay away from the bad foods!
You can go to this website to get a calculation of exactly how much of each you want to be consuming each day – Macro Calculator.
The numbers will be different for everyone depending on your lifestyle and weight. But generally your diet will consist of
- Fat: 75%
- Protein: 20%
- Carbs: 5%
Keto Food List
So currently you would like to begin listening to what's specifically altogether your foods! Enter… the Keto Food List!
It takes a touch of labor to begin with, however among a handful of days you may be a professional and recognize specifically what you'll and can’t eat!
Below is my final Keto Food List to assist you slide right into your keto diet.
- Beef (Taco Boats anyone?)
- Chicken (try out my Chicken Alfredo with pasta Squash)
- Cured Meats
- Fish Oily Fish
- Unsweetened Greek yoghurt (occasionally)
- Sour Cream
- Full-Fat Cheese
- Cream Cheese (so you'll create Peppermint Mocha No-Bake Cheesecake)
- Oils & Fats
- Coconut Oil
- Olive Oil
- Nut Oils
- Avocado Oil
- Duck/Goose Fat
- MCT Oil
- Leafy Greens
- Bok Choy
- Brussel Sprouts
- Green Beans
- Spaghetti Squash (learn the way to cook it two ways)
Keep fruits to a minimum as they're high in natural sugar
Nuts & Seeds
- Pine Nuts
- Brazil fruity
- Macadamia fruity
- Cashews (occasionally)
- Pistachios (occasionally)
- Hemp Seeds
- Sesame Seeds
- Sunflower Seeds
- Chia Seeds
- Almond Flour
- Coconut Flour
Other Nut Flours
- Coffee (try Bullet Proof low!)
- All Teas, particularly tea leaf
- Bone Broth (check out the way to create that here)
- Seltzer Water
- Lemon/Lime Juice
- Milo Water Flavors
- Unsweetened Nut Milk
- Coconut Water
Added sugars, like soda, candy, cookies, doughnuts etc.
Carbohydrates, like bread, pasta, rice, couscous, corn, grains, oats, flour etc.
Beans and legumes, like chickpeas, lentils, excretory organ beans etc
Low-fat or skim dairy farm
Root vegetables, like carrots, potatoes, squash, pumpkin, sweet potatoes etc.
Fruits, like apples, bananas, pineapple, orange, peaches, raisins etc.
Alcohol (check out this post with a listing of some alcoholic drinks you'll have!)
This isn’t associate degree complete list as a result of I can’t presumably create a listing of each single food allowed in a very ketogenic diet!
But it'll offer you an honest plan and a framework.
I hope this keto food list helps which you get pleasure from uptake Keto the maximum amount as I do!
I’m continuously astounded that keto ne'er looks like a diet as a result of I will eat most food (I’m ne'er hungry!) and then several toothsome foods too!