Avoid starchy food - Deepstash
The Ketogenic Diet

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The benefits of a ketogenic diet

The science behind the ketogenic diet

The potential risks of a ketogenic diet

The Ketogenic Diet

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Avoid starchy food

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-like foods such as quinoa are just other forms of starch.

There are many delicious substitutes for these foods that work on a keto diet. Try them out and you may not miss the carbs:

  • Keto breads
  • Keto “pasta”
  • Keto “rice”
  • Keto porridge.

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Limit special keto or low carb products

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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Fruit and berries

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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Meat, poultry and substitutes

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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Fats and sauces

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...

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Cheese and full-fat dairy

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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155 reads

Nuts and seeds

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 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

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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139 reads

Alcoholic drinks

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

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

Keto-friendly vegetables

Best keto vegetables

  • cauliflower
  • avocado
  • broccoli
  • cabbage
  • zucchini
  • spinach
  • asparagus
  • kale
  • green beans
  • brussels sprouts.
  • ...

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Eggs

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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CURATED FROM

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kalebb

"Never look back unless you are planning to go that way." - Henry David Thoreau

All you need to know about what to eat and what to avoid on a keto diet.

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Grains And Starch

Basic: Long-grain white rice, one or two other grains (such as quinoa or farro), dry pasta (one long, one short and chunky), plain bread crumbs, crackers, canned beans (white beans, black beans and-or chickpeas), dry lentils.

Expanded:...

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