Allowed Ketogenic Food List

Keto is a low-carb and high-fat diet that ideally encourages the use of stored fats as a primary source of energy in the body. To follow the ketogenic diet, you need to take and avoid certain foods according to the required proportions of fats and carbs. I’m going to talk about the food items that you can take to stay in the ketosis process. The restricted food items will be discussed in the next post and for that, you’ll have to keep a check for updates.

Before jumping to the list, let me give you a bonus tip.

Bonus Tip: If you want to know whether your body is in the ketosis or not, you can check it with two robust methods (if you don’t find checking it a bit dramatic).

Through Ketone Strips: These are like pregnancy strips and require you to urinate over them. They can indicate what you need to know.

Through Blood Glucose meter: This is a simple blood test that you can go for.

Through Natural signs: If you’re not going for above mentioned two methods, you can indicate the ketosis process through increased urination, foul metallic tasted breath, and foul smelling urine.

Yayy!

Let’s move to our list.

Oils you can consume

These are oils you can fry your food in, sprinkle them over your salad or add them to your tea. These oils offer you limited carbs but relatively high-fat proportion meeting the needs of the ketogenic diet.

• Coconut Oil
• Butter
• Olive Oil
• MCT Oil
• Avocado Oil
• Animal non-hydrogenated fat
• Macadamia Oil
• Tallow Egg Yolks
• Sunflower Oil
• Cocoa Powder
• Fish Oil
• Sesame Oil
• Peanut Oil
• Canola Oil

Seeds/Nuts you can consume

High Carb Nuts (Eat Rarely)

• Cashew
• Pistachio

Moderate carb and High-Fat Nuts (Eat Moderately)

•  

  Peanuts

• Almonds
• Hazelnuts
• Pinenuts

High fat and low Carb Nuts (Best for ketogenic diet)

• Pecans
• Macadamia Nuts
• Brazil Nuts

Low Carb Drinks

Stay hydrated, drink healthy and enjoy ketosis.

• Water
• Herbal Tea
• Black Coffee
• Coconut Water
• Sparkling Water
• Club Soda

Low Carb Fruits

Taste is what makes diet enjoyable!

Here go your favorite fruits for the keto diet.

• Lime
• Lemon
• Raspberry
• BlackBerry
• Strawberry
• Cantaloupe

Proteins you can consume

Keto diet is all about low carb and high fat but protein is what you need in moderation. Keep the level of protein intake moderate to enjoy continuous ketosis.

Eggs: Boiled, fried, poached or free ranged eggs are good to use.

Beef: Steak, roasted beef, ground beef or stew meat is what you can go for.

Fish: halibut, salmon, trout, cod, tuna, catfish, flounder, mahi-mahi, mackerel or any wild caught fish is the best source of protein for ketogenic diet.

Poultry: Duck, goose, turkey, quail, and chicken is all that we love.

Seafood: Oysters, scallops, squids, mussels, clams.

Nut butter: Almond butter is the best source of protein but makes it sure you buy the natural product without added sugar.

You can go for goat, lamb, and veal too.

Low Carb Spices

Replace all other spices with those specific ones and enjoy ketosis.

• Soy Sauce
• Aioli
• Mustard
• Salt
• Mayonnaise
• Vinegar
• Salsa
• Cream Cheese
• Hot Sauce
• Vinaigrette
• Guacamole
• Salsa
• Basil
• Oregano
• Pepper
• Curry Powder
• Chives
• Chili Powder
• Cinnamon
• Thyme
• Rosemary

Low Carb Vegetables

Fry them in healthy oils, make a salad or brew them as you like, all of these vegetables are offering you limited carbs and relatively high proportion of fats making it even for the ketogenic plan.

• Swiss chard
• Kale
• Celery
• Cabbage
• Tomato
• Asparagus
• Spinach
• Zucchini
• Lettuce
• Green Bell Pepper
• Brussels Sprouts
• Olives
• Eggplants
• Cucumber
• Cauliflowers

Low Carb Snacks Ideas

These are the items you can carry with you anywhere and can consume whenever you feel like eating something. It won’t only help you stay inside the ketosis cycle but will also improve your lifestyle.

• Olives
• Eggs
• Cottage Cheese
• Cold cuts
• Vegetables
• Pickled vegetables
• Avocado
• Greek Yogurt

All of these food items are the ones you’re freely allowed to eat. They will keep your carb intake low but only when you regulate and manage your meal routines.

Keep visiting us for further updates.