Printable Ketogenic Diet Food List | What to Eat and to Avoid?
It may seem like a sticking point for people following a dieting plan and for good reasons. No doubt that Ketogenic Diet has been labelled as the strictest diet plan available but the greasy and fatty strips of meat and vegetables have been approved to show positive results. That is the reason people are ready to follow the diet plan. In general, you will get to eat only 5% carbs, 15% protein and a tremendous amount of 80% fats in the Ketogenic Diet. The special ratio of nutrients will make your body use the stored fat as fuel. It will encourage weight loss. Most experts say that they are do not know the long-term effects of the Ketogenic Diet. That is why it is better than you act smart with the diet plan and assure that your body gets all the nutrients that it needs while following Ketogenic Diet.
The main purpose of the Ketogenic Diet is to start the ketosis process in your body. It is the metabolic process of the body in which the fats are used for the production of energy instead of carbs. In order to reach that level, you will have to consume more fats and fewer carbs. It might get a little restrictive but if you will hack your diet just right you will be able to create surprisingly delicious foods like cookie dough bites and taquitos that are high in fats and healthy at the same time.
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There are some dieters who go all butter/oil topped on steak or bacon while eating very little produce. However, it is not your smartest move. A common misconception is that Ketogenic Diet means that you place a huge chunk of meat on the plate and top it with as much fat as you can.
In order to help you maintain a healthy Ketogenic Diet plan, here we have a food list. Here we have some of the food items that you can include in your diet to make it more delicious and nutritious. Keep the list with your every time on your trip to the grocery store, so you will not miss anything.
Table of Contents
FATS
When it comes to consumption of Ketogenic Diet the most important things that you could consider including in your diet in the fats. It is important that you consume the highest amount of fats because that is the only way you can make your body to convert into the process of ketosis. There are different types of fats available in the food that we are consuming. You should know that it is important to consume all the healthy fats that are rich in omega 3 and omega 9 fatty acids.
No doubt omega 6 is important for us as well because it is available in most of the other food items. So, it is important to consume this nutrient from fats sources. Another thing you have to consider is that all the food items that you consume have healthy fats in them. If you will consume the unhealthy fats the level of LDL (bad cholesterol) will increase in your body. It is not good for your health. That is why you have to be extra careful about the food items that you should consume. Here are some of the fatty food items you should consider consuming.
| ALWAYS | SOMETIMES | NEVER |
|---|---|---|
| Brain Octane Oil | Nut Butters | Canola Oil |
| Avocado Oil | Hazelnut | Cashews |
| Fish Oil | Pistachios | Sunflower Oil |
| Coconut Oil | Pecan | Margarine |
| Olive Oil | Brazil Nuts | |
| MCT Oil | Almond | |
| Avocado | Pumpkin Seeds | |
| Cocoa Butter | Sunflower Seeds | |
| Chia Seeds | Sesame Seeds | |
| Walnuts | ||
| Pecans | ||
| Flax Seeds | ||
| Macadamia Nuts | ||
| Pine Nuts | ||
| Butter | ||
| Hazelnuts | ||
| Yogurt | ||
| Full-fat Dairy | ||
| Cream |
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PROTEIN
The next most important nutrient that should be included in your diet at all costs is the protein. You should know that if you will not maintain the amount of proteins that you are consuming it will become hard for you to maintain a healthy lifestyle. Protein is important for your muscle building and maintenance of your muscle mass. If you are unable to consume healthy amount of proteins, you will notice that with the passage of time your muscle mass will be reduced and you will lose the elasticity of your body.
In order to assure that you will get the normal dose of protein, it is important that you have protein portion fixed for each meal that you are planning to have. However, there are some food items that seem like they have more protein but in reality, they have more carbs and it is important for you to avoid such type of food items. Here we have the list of food items that you should or should not include in your diet.
| ALWAYS | SOMETIMES | NEVER |
|---|---|---|
| Fatty Fish | Poultry | Cold Cuts |
| Sardines | Pasture-Raised Eggs | Turkey |
| Salmon | Bacon | Ham |
| Mackerel | Tofu | Cured Meats |
| Low-Carb Shellfish | Whey Protein Powder | Pepperoni |
| Lobster | White Meat | Salami |
| Crab | Low-Fat Dairy (Butter, Milk, Yogurt) | Prosciutto |
| Shrimp | Greek Yogurt | Breaded Meat |
| Poultry | ||
| Beef | ||
| Dark Meat | ||
| Lamb | ||
| Bison | ||
| Pork | ||
| Organ Meat | ||
| Tripe | ||
| Tongue | ||
| Liver | ||
| Full-Fat Dairy | ||
| Butter | ||
| Milk | ||
| Yogurt |
FRUITS
A common mistake most people make is they will not consume any kinds of products when they are following the Ketogenic Diet. They think that fruits have the highest concentration of carbs and that is why they should avoid them. You should know that the fruits that you are consuming is the healthiest source of carb and it is not dangerous for your body. As well as there are many other important nutrients that you will get from fruits like vitamins and minerals that will allow you to maintain your health and keep your organs functioning properly. However, it does not mean that you should start munching on all the fruits that you get.
There are some types of fruits that have a higher concentration of sugar and it is better that you avoid them. Here we have some the fruits that can and cannot consume while you are on a Ketogenic Diet.
| ALWAYS | SOMETIMES | NEVER |
|---|---|---|
| Kiwi | Papaya | |
| Raspberries | Mango | |
| Strawberries | Dried Fruit | |
| Blackberries | Cherries | |
| Coconut Meat | Blueberries | |
| Lime Juice | Pineapple | |
| Rhubarb | Apples | |
| Lemon Juice | Cranberries | |
| Tomato | Grapes | |
| Honeydew | Pears | |
| Avocado | Oranges | |
| Olives (Black, Green) | Bananas |
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VEGETABLES
One of the most important things that you have to consider consuming while you are on a Ketogenic Diet is the vegetables. You should know that there are various healthy ketogenic vegetables that are known for the high concentration of proteins and fats that are good for you. As well as the green vegetables are important for the maintenance of the healthy amount of iron in the body. You should know that there are various types of macro and micronutrients that are important for the health of our body.
If we will not consume these nutrients properly, chances are our body will not function healthily and that would reach to various side effects. That is why it is important that you consume all the healthy vegetables in cooked or salad for. To help you out with the process here we have the list of items that you can consume while you are on Ketogenic Diet.
| ALWAYS | SOMETIMES | NEVER |
|---|---|---|
| Leafy Greens | Eggplant | Leek |
| Collard Greens | Carrots | Sweet Potatoes |
| Kale | Bell Peppers | Ginger |
| Romaine | Onions | Potatoes |
| Spinach | Brussels Sprouts | Beets |
| Mustard Greens | Broccoli | Corn |
| Arugula | Fennel | Pumpkin |
| Bok Choy | Jicama | Winter Squash |
| Swiss Chard | Spaghetti | |
| Cauliflower | Artichoke | |
| Asparagus | Butternut | |
| Celery | ||
| Broccoli Rabe | ||
| Sprouts | ||
| Mushrooms | ||
| Alfalfa | ||
| Cucumbers | ||
| Bean | ||
| Zucchini | ||
| Summer Squash |
GRAINS & LEGUMES
Do not forget to add the legumes and grains into your diet because they are good for your health. You will be surprised to know that there are various types of legumes and grains that are the purest source of proteins. Whether you are on Ketogenic Diet or not you must have these legumes at least once or twice a week. However, there are also some types of grains that are not good for the Ketogenic Diet. You might have been wondering that if grains and legumes are such a good source of protein why they were not included in the list of proteins.
You should know that there are various other minerals and nutrients that you will get from legumes and grains that may not be present in the other food items. To help you out here we have the list of legumes and grains that you need to pay attention to while you are on Ketogenic Diet.
| ALWAYS | SOMETIMES | NEVER |
|---|---|---|
| Edamame | Chickpeas | |
| White Kidney Beans | Peanuts | |
| Black Soybeans | Lentils | |
| Peas | ||
| Kidney Beans | ||
| Black Beans | ||
| Navy Beans | ||
| Lima Beans | ||
| Corn | ||
| Pinto Beans | ||
| Farro | ||
| Quinoa | ||
| Oats | ||
| Wheat | ||
| Rye | ||
| Popcorn | ||
| Rice (Brown, White and Wild) |
HERBS & CONDIMENTS
You cannot have the boiled or tasteless food items while you are on a Ketogenic Diet. The reason is that if you will start consuming tasteless food items you will quickly get fed up and get attracted to all the fast food items that you are not allowed to eat but you find them delicious as compared to what you have on your plate. That is why it is very important to assure that you add some spices to your meal.
There are various types of spices, herbs and condiments that you can include in your meals that you are preparing for your Ketogenic Diet. It will add more taste and flavor to your diet that will allow you to enjoy every bite that you are taking. However, you should know that you are not allowed to have all types of spices and herbs. There is a restricted list. Here we have some of the items that you should note down in your list.
| ALWAYS | SOMETIMES | NEVER |
|---|---|---|
| Pepper | Oregano | |
| Salt | Onion Powder | |
| Basil | Garlic Powder | |
| Cumin | Ginger | |
| Dill | Mustard | |
| Cayenne | Turmeric | |
| Parsley | Ketchup | |
| Cilantro | ||
| Thyme | ||
| Rosemary | ||
| Full-Fat Mayonnaise | ||
| Paprika | ||
| Homemade Fat Dressing for the Salad | ||
| Ranch |
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BEVERAGES
The biggest mistake that most people make is they do not pay attention to the drinks that they are having. They will be strict about all the food items that they are consuming but when it comes to drinks they will take their regular shakes, coffee and other beverages that have a high content of sugar and other unhealthy chemicals that will slow down the process of weight loss. It is important that you are careful regarding the beverages that you are having.
Otherwise, instead of losing all the extra weight, you will start gaining it. If you have a sweet tooth you will have to control your cravings because in most cases you are not even allowed to have the natural sweeteners in your drinks like honey because it has a lot of calories and carbs. You have to be extra careful regarding what you can and cannot drink. Here we have the list of drinks you can and cannot have.
| ALWAYS | SOMETIMES | NEVER |
|---|---|---|
| Water | Seltzer | Soda |
| Herbal Tea | Low-Fat Milk | Alcohol |
| Bone Broth | Almond Milk | Flavored Water |
| Full-Fat Milk | Coffee | Fruit Juice |
| Green Tea | Milk Tea |
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OTHER
Here we have the list of some other food items that you can and cannot include in your Ketogenic Diet.
| ALWAYS | SOMETIMES | NEVER |
|---|---|---|
| Fat Bombs | Sugar Alcohols | |
| 70 or Higher Dark Chocolate | Mannitol | |
| Sorbitol | ||
| Xylitol | ||
| Artificial Sweeteners |
Bottom Line
Make sure that you strictly follow the Ketogenic Diet if you want to lose all the extra pounds. You should know that one cheat day is more harmful to your body because you will gain most of the pounds that you have lost. Stay committed and stay strong.
Get Your Printable Ketogenic Diet Food PDF List HERE!
Sources:
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- https://www.womenshealthmag.com/food/a19994706/keto-foods-list/
- http://tennesseesoccerclub.org/information/nutrition-hydration/protein-the-body-s-building-block
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