What to Eat & Avoid on Keto
There are wide variety of foods that are keto-friendly, just like there are those that are keto-UNfriendly. The greater variety of keto-friendly foods you consume, the greater your nutrient intake – this is ideal for preventing any nutrient deficiencies. Let’s take a closer look.
Keto-Friendly Foods
Here is a list (although not exhaustive) of keto-friendly foods you can have while following this diet:
- Fats – avocado, butter, ghee, coconut products, oils, seeds, and nuts
- Fruits – berries, lemon, lime, and coconut
- Vegetables – cruciferous veggies (cauliflower, broccoli, kale), leafy greens (lettuce, spinach, Swiss chard), peppers, sprouts, asparagus, green beans, cucumbers, tomato, and zucchini (Note: Veggies like pumpkin and carrots are higher in carbs and should be eaten in moderation.)
- Proteins – beef, chicken, eggs, fish, pork, turkey, seafood, tofu, and protein powders (check the label for carb content)
- Beverages – water, unsweetened tea and coffee
Foods to Avoid
In general, you want to avoid foods that are rich in carbohydrates as these jeopardize your ability to stay in ketosis and may limit weight loss. Here is a list (also not exhaustive) of foods to avoid:
- Grains – wheat, oats, rice, quinoa, and corn
- Beans and legumes – black beans, kidney beans, and lentils
- Diary – low-fat milk, whipped cream, and cream cheese (opt for full fat options), shredded cheese, and ice cream
- Fruits – apples, bananas, grapes, oranges, dried fruit, and fruit juices
- Starchy vegetables – potatoes and sweet potatoes
- Sugars – cane sugar, honey, highfructose corn syrup, maple syrup, and sucralose (Note: Try stevia or monk fruit as healthy alternatives)
- Processed meat – hot dogs, canned meat, and beef jerky
- Beverages – beer, cocktails, sweet wines, sodas, and other sweetened drinks
