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The benefits of a ketogenic diet
The science behind the ketogenic diet
The potential risks of a ketogenic diet
Fats and sauces
Don’t fear fat. It can help you feel fuller longer. Most of your fat should come with protein-rich foods like meat, poultry, fish, and eggs. But you can also cook with olive oil, top your veggies with cheese, and add dressings to salads.
Rich sauces — think Bearnaise sauce, garlic butter, and mayo — can also be part of a keto diet, but if you are trying to lose weight, use only enough to make your meals enjoyable.
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Limit special keto or low carb products
Keto cookies, chocolate bars, and similar products are usually highly processed. Although they may contain less sugar and flour than their high-carb counterparts, they provide little nutritional value and may cause carb cravings. Overall, they can slow down weight loss progress.
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Meat, poultry and substitutes
Meats and meat substitutes
- beef
- deli meats
- game
- lamb
- organ meats
- pork
- poultry
- sausages
- tempeh
- tofu, extra firm.
...
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Fruit and berries
Best keto fruits and berries
- blackberries
- coconut
- lemons
- limes
- raspberries
- strawberries.
Most tart fruits, such as berries, lemons, and limes are fine if you keep the servi...
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Avoid starchy food
All starches turn into sugar when digested.
Starchy foods to avoid include bread, tortillas, pasta, rice, couscous, potatoes, French fries, chips, crisps, bagels, crackers, legumes (most dried beans), cereal, porridge, oatmeal, and muesli. Even whole grains and grain-l...
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Cheese and full-fat dairy
Cheese, butter, and cream can all be part of a keto diet. Greek yogurt, in particular, makes for a protein-rich breakfast with few carbs. Avoid flavored low-fat yogurt that is often full of added sugar.
Avoid drinking milk as the milk sugar quickly adds up ...
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Nuts and seeds
Best keto nuts and seeds
- almonds
- Brazil nuts
- hazelnuts
- macadamia nuts
- peanuts
- pecans
- pine nuts
- walnuts.
Many nuts and seeds are low in carbs.
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Avoid sugary food
- Avoid sodas, candy, sports drinks, cookies, biscuits, desserts, cakes, pastries, sweetened yogurts, ice cream, and breakfast cereals.
- Most fruit has too much sugar for keto. Mangoes, grapes, and bananas have an entire day’s worth of carbs in a one-cup (about...
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Drinks
Drink water, coffee, tea, or the occasional glass of wine. For other ideas, choose from these:
- Water is the number one option. Have it right out of the tap or add flavor with a slice of cucumber or a couple of berries.
- Coffee has no carbs. If ...
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Alcoholic drinks
- Dry wine (red, rosé, and white) and champagne are keto-friendly in limited amounts. Wines that are typically low in carbs are merlot, pinot noir, cabernet, sauvignon blanc, pinot grigio, and chardonnay.
- Distilled spirits, such as whisky, tequila, br...
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Fish and seafood
Keto-friendly fish and seafood
- anchovies
- crab
- fish of all types
- lobster
- shrimp
- squid
- tuna.
Most fish and shellfish are keto-friendly. Fatty fishes...
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Keto-friendly vegetables
Best keto vegetables
- cauliflower
- avocado
- broccoli
- cabbage
- zucchini
- spinach
- asparagus
- kale
- green beans
- brussels sprouts. ...
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Eggs
Eggs are delicious, portable, and vegetarian-friendly. Try them boiled, fried in butter, or in an omelet for a quick, inexpensive meal. Enjoy eggs as often as you’d like because when you avoid carbs, you don’t have to avoid dietary cholesterol.
Ways to eat eggs
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All you need to know about what to eat and what to avoid on a keto diet.
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Hunger
Chronic hunger generally indicates that your diet is imbalanced or inadequate, which can cause your body to conserve energy and resist weight loss.
Include healthy foods that boost satiety and keep you fuller longer, namely those high in lean protein (organic eggs, poultry, fish, be...
Keto diet meals
Followers must eat fat at each meal:
- Some healthy unsaturated fats are allowed: almonds, walnuts, seeds, avocados, tofu, and olive oil. But saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are encouraged in high amounts.
- Protein is part o...
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