The first thing to remember is that despite having a ‘restrictive’ reputation, there are many things that you can eat on keto.
Want to put a ketogenic diet shopping list together? Then here are some tables showing a list of suitable foods.
Milk contains too many sugars in the form of lactose, but aside from that most dairy foods are ideal.
|Clotted Cream||Cottage cheese|
Eggs, Meat, and Poultry
You can include all meat and poultry in a keto plan– preferably a wide variety of cuts, including bone-in meats.
|Bacon||Beef – all cuts|
|Eggs||Fermented Meats (prosciutto, salami)|
|Turkey||Venison and wild game|
Fats and Oils
While any fat is technically suitable for a ketogenic diet, it’s better to avoid industrial vegetable oils.
Here are some healthy fat sources:
|Coconut Oil||Extra Virgin Olive Oil|
|Lard||Macadamia Nut Oil|
|Red Palm Oil||Tallow|
There are countless edible fish and here are some of the commonly available ones.
*Best sources of omega-3 **High in both omega-3 and mercury
Fruit (low sugar)
Since ketogenic diets require carbohydrate intake to be very low, most fruits are unsuitable.
However, there are plenty of low sugar fruits that are perfectly fine in moderation.
There are also many different types of berries which are okay in moderation;
Most nuts are great for a ketogenic diet, but cashews, chestnuts, and pistachios are too high in carbohydrate.
Nuts are very energy-dense, so a handful should be enough (1 ounce/28grams)
Here are the best low-carb choices:
Personally, I’m not a fan, but seeds are also a reasonably nutritious option for keto diets.
Aim for about a handful / 1 ounce / 28 grams.
|Hemp Seeds||Pumpkin Seeds|
|Sesame Seeds||Sunflower Seeds|
Shellfish and Seafood
Vegetables Suitable For Keto
Generally speaking, lower carb veggies should be the focus: calciferous veg and leafy greens. The plants that grow above ground have the lowest carb count, while vegetables growing underground tend to have more. However, a small amount of below ground vegetables should be okay if you factor them into your total carb count.
|Beet Greens||Bell Peppers|
Source : By Michael Joseph, MSc