As far as healthy diet plans like keto go, there’s sometimes a fine line between what you can and can’t consume if you want to be successful in the venture. Being able to walk that fine line helps ensure that keto followers stay on the course of their health goals.
Some consider it a Sisyphean ordeal to follow any healthy food guide when they’re up against a constant barrage of the sweetest and starchiest temptations out there. Nevertheless, this is something they need to be determined to see through till the end if they’re hoping to accomplish their long-term health and weight loss goals.
Ketogenic Diet Food List
So, let’s get right to it. Here’s a list of food items people on the keto diet should be taking into their systems, followed by a brief compilation of the sugar- and starch-rich foods you should avoid.
You can eat eggs in several different ways, and any one of these options would be good for your diet: scrambled, fried in butter, sunny-side up, and omelets. You can always add variety to your egg meals to keep your diet interesting. If you decide to stick to one particular style, instead, you can do that, too!
Eggs are a keto diet staple and, as such, should undergo a careful selection process. You’ll want to opt for fresh and healthy eggs in your local farmer’s market.
2. Above-Ground Vegetables
Why do we stress above-ground vegetables? The answer is pretty simple: vegetables typically grown above ground have lower carb content. You should also opt for green leafy veggies since these are the prime choices when it comes to keto.
Bump up your vegetable fat intake with an assortment of delicious greens like zucchini, cauliflower, and broccoli. Try frying these veggies in some butter and making them into a salad with lots of olive oil. Now, that’s definitely a great way to get more flavor and color into your keto diet.
3. High-Fat Dairy
Have butter and cheese (high-fat) for breakfast as much as you like! These, along with some heavy cream, would make for really awesome spreads and ingredients for your keto foods.
Milk is known to have high carb content, which isn’t at all fitting for the high-fat keto diet. You’ll want to be careful when including milk in your diet, making it a point to use the food item as sparingly as possible, and in most cases, only when making coffee.
We’re talking about unprocessed, low-carb, and organic meat coming from grass-fed animals. As far as your options in meat go, this is perhaps the most nutritious you can get your hands on.
It is also crucial to remember that meat, or rather, protein, isn’t the focal point of the keto, which predominantly comprises high-fat food items, so don’t focus on getting too much of it.
Also, keep in mind that excess protein can be converted into glucose, which doesn’t factor too well into your goal of achieving ketosis.
If you’re on keto, wild-captured salmon is literally the best meal you can have with its rich protein content and abundance of omega-3 fatty acids.
You may also want to go for smaller fish species like mackerel, sardines, and herring since they are equally nutritious and don’t pack as much in the lead and mercury department as their larger counterpart.
While it’s recommended that you have nuts in moderation, the tricky part about snacking on them is that it’s easy to consume more than what’s good for your body, so be careful.
Cashews are nuts that have high carb content, which doesn’t coincide with the requirements of keto, so instead of going for them, opt for low-carb options such as pecan and macadamia.
Water isn’t food, but that doesn’t really matter since it should be on every food list for every type of diet.
You can have ordinary tap water that’s either lukewarm or cold, with ice if you desire. There is also a great option to make your drink healthier. That’s to add lemon and cucumber, which are both known to aid in detoxification.
Plus, by adding a few pinches of salt into your water, you’ll have a remedy for those keto flu symptoms that could very easily disrupt your day.
Foods to Avoid
So, basically, if you’re on keto, you’ll want to steer clear of sugary and starch-rich foods like the ones on this list:
- Chocolate Bars
Cheat Day on Keto
One of the most common questions people raise about a keto diet is if they can have a cheat day. A cheat day involves breaking the rules, like not eating any food with carbohydrate content in keto diet. But is it possible to have a cheat day if you’re on a keto diet?
According to experts, like Proper Good and other reputable online sources, it’s possible to have a keto cheat day and train your body again to enter ketosis. However, doing this practice has several disadvantages.
In addition, there could be potential side effects that limit the success rate of your keto diet, specifically when you aim to reduce weight. Keto stabilizes your blood sugar or glucose levels. Hence, a sudden cheat day could result in dangerous blood sugar spikes. You’ll feel nauseous, tired, bloated, easily agitated, and sick. So, it’s important to think about pushing through with a cheat day before you do it because it may also lead to repeat keto flu symptoms.
Remember that a cheat day isn’t the end as long as you have self-control. Taking a cheat meal consisting of high carbohydrates needs intense discipline by counting calories and controlling the amount you consume. While high carbohydrate foods don’t actually cause weight gain, but high calories do.
If you’re already practicing keto but are not sure if you’re eating the right foods, check our list for reference.
Remember that this compilation only serves as a guide and, at the end of the day, it’s your determination to help you stick to keto diet long-term and will help lead to optimal results.