The Last Ketogenic Diet Food List You’ll Ever Need
Going on a diet is never easy, especially when choosing a drastic one and apply it without documenting yourself prior to that and adapting it to your needs.
Whether you want to lose weight or have certain medical conditions that require a special diet, read everything you can about it and don’t make radical changes. This article is simply a guide to help you compile a ketogenic diet food list that’s right for you.
It’s not a substitute for seeing a qualified nutritionist or medical professional.
What is the Keto Diet?
The ketogenic diet (also called the keto diet) focuses on reducing carb intake as much as possible while increasing the intake of healthy fat. This diet is proven to help with weight-loss and performance.
Let’s dive into the anatomy of the perfect ketogenic diet, so you can build a food list that boosts your energy and makes you stronger.
Does your grocery list really fulfill your nutrition needs? Download this ebook: Nutrition 101: Your Building Blocks for Optimal Health and compare your groceries.
1. Fats and oils
This will be your primary source of calories when switching to the keto diet, so you want to make sure you monitor the fat intake closely and choose high quality, healthy ingredients for your recipes.
A great source of healthy fat is fish like tuna, salmon, shellfish and trout you can easily cook on the stove and pair with a side dish of vegetables.
If you are allergic to shellfish or, for any reason, you cannot eat fish, you can take fish oil supplements that won’t trigger your allergies. Other good sources of fat are avocado, egg yolks, butter and coconut oil.
Try to incorporate quality meat in your diet, go for the freshest available and don’t consume processed meats. Consume fish, red meat, poultry or pork.
You will want to check for the sugar content in curated meats like ham or sausage if you want to include them in your diet. Eggs are also a versatile, healthy way of getting your protein intake, and stay energized and in shape throughout the day.
Vegetables are extremely important in any healthy diet, but the keto diet’s purpose is to reduce intake of carbs, so watch out for veggies too high in sugars (like bell peppers, peas, corn or parsnip).
Go with leafy greens like kale or spinach, use fresh herbs as often as you can and watch out for starchy vegetables and legumes, like potatoes, sweet potatoes, beans or lentils.
4. Dairy products
Another great source of protein and vitamin D are dairy products.
Avoid low-fat variants, as they are often stripped by the best nutrients and over-processed. Focus on organic milk products and incorporate cottage cheese, mozzarella, sour cream and hard cheeses in your diet.
5. Nuts and seeds
Nuts and seeds are an excellent source of energy and healthy fats. Beware of consuming peanuts, as they are not actually nuts, but legumes and are to be avoided in the keto diet.
Nuts and seeds like macadamia nuts, almonds, walnuts and hazelnuts are excellent for the keto diet as they are high on fat and low on carbs.
The best way to adapt to any change in your diet is to drink as much water as possible. Little and often always works. [link about david consuming diet high in fibre]
This means also drinking tea (herbal and non-herbal) and coffee, as long as you make sure not to have sweeteners added to them. Fruit juices are not advised because of their high content of sugar and carbs.
Spices will help you prepare flavorful and interesting recipes, which is crucial in getting used to any new diet. Be careful when choosing the spices in your cabinet, as many pre-made mixes have sugar and carbs added.
Go with some basic spices like thyme, basil, oregano, dill, parsley, chili powder, sage, cinnamon etc.
Adhering to any ketogenic diet food list may not be the easiest thing to do.
And yet, compared to most diets, the keto diet food list we’ve mentioned above is one of the most efficient.
To see results, you need to follow some rules.
Include healthy fats into your regimes, such as cod liver oil tablets, omega-3s and 6s. Workout and add fruits and veggies to your meals to trim your cravings for sweets.
Most importantly, dieting shouldn’t be a stressful ordeal. Make it fun and remember that being healthy is the goal.