Keto food categories
The keto or ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate dietary regimen. The main goal of the keto diet is to put the body into a metabolic state known as ketosis, where fats, instead of carbohydrates, are burned for energy. To achieve and maintain ketosis, one needs to be conscious of the food categories they consume. This article discusses the primary keto food categories.
Main Keto Food Categories[edit | edit source]
Fats and Oils[edit | edit source]
- Natural fats: Avocados, butter, and ghee.
- Oils: Olive oil, coconut oil, and MCT oil.
- Dairy: High-fat dairy like cream, full-fat yogurt, and cheeses.
Proteins[edit | edit source]
- Meats: Beef, pork, lamb, and venison.
- Poultry: Chicken, turkey, and duck.
- Fish: Especially fatty fish like salmon, mackerel, and sardines.
- Eggs: Both whites and yolks.
Vegetables[edit | edit source]
- Low-carb veggies: Spinach, kale, broccoli, cauliflower, and zucchini.
- Salad greens: Romaine, iceberg, arugula, and radicchio.
Dairy[edit | edit source]
Beverages[edit | edit source]
- Water: The most essential beverage for staying hydrated.
- Teas: Green, black, or herbal.
- Coffee: Preferably black or with a splash of cream.
Nuts and Seeds[edit | edit source]
- Nuts: Almonds, walnuts, and macadamias.
- Seeds: Chia seeds, flaxseeds, and sunflower seeds.
Sweeteners[edit | edit source]
- Natural Sweeteners: Stevia and erythritol.
Foods to Limit or Avoid[edit | edit source]
While these may not be strict categories, it's essential to mention foods that aren't generally keto-friendly.
- Starchy Vegetables: Potatoes, corn, and peas.
- Fruits: Most fruits, except for limited berries.
- Grains and Legumes: Wheat, rice, oats, and most beans.
- Sugary Foods: Candies, cookies, pastries, and sugary drinks.
Sample Keto Meals[edit | edit source]
- Breakfast: Scrambled eggs with spinach and feta cheese.
- Lunch: Grilled chicken salad with olives, feta, and olive oil dressing.
- Dinner: Steak with a side of asparagus drizzled with butter.
- Snack: Macadamia nuts or a cheese stick.
List of keto friendly food recipes on WikiMD.com[edit | edit source]
- African foods
- Apple
- Artichoke
- Asian
- Australian
- Austrian
- Avocado
- Baking
- Beans
- Beef
- Beef liver
- Beef organ meats
- Belgian
- Berries
- Beverages
- Birthday
- Black beans
- Brazilian
- Bread machine
- Breakfast
- Broil/grill
- Brown rice
- Brunch
- Cajun
- Cambodian
- Camping
- Canadian
- Canning
- Cantonese
- Caribbean
- Catfish
- Cauliflower
- Chard
- Cheese
- Cheesecake
- Cherries
- Chicken
- Chicken breast
- Chicken livers
- Chicken thigh & leg
- Chilean
- Chinese
- Chocolate chip cookies
- Chowders
- Christmas
- Chutneys
- Citrus
- Clear soup
- Coconut
- Collard greens
- Colombian
- Corn
- Crab
- Crawfish
- Creole
- Cuban
- Curries
- Czech
- Danish
- Deer
- Duck
- Duck breasts
- Dutch
- Easy
- Egg free
- Egyptian
- Elk
- Ethiopian
- European
- Filipino
- Finnish
- For large groups
- From scratch
- Gelatin
- Georgian
- German
- Goose
- Greek
- Greens
- Gumbo
- Halibut
- Halloween
- Ham
- Hawaiian
- Healthy
- High fiber
- High protein
- Icelandic
- Indian
- Indonesian
- Inexpensive
- Iraqi
- Japanese
- Jellies
- Kid friendly
- Korean
- Kosher
- Lactose free
- Lamb/sheep
- Lebanese
- Lemon
- Lentil
- Lime
- Lobster
- Long grain rice
- Low cholesterol
- Low protein
- Lunch/snacks
- Macaroni and cheese
- Mahi mahi
- Malaysian
- Mango
- Manicotti
- Mashed potatoes
- Meat
- Meatballs
- Meatloaf
- Melons
- Memorial day
- Mexican
- Microwave
- Mixer
- Moose
- Moroccan
- Mussels
- Na
- Native american
- Nepalese
- New zealand
- Nigerian
- No cook
- No shell fish
- Norwegian
- Nuts
- Oatmeal
- Octopus
- One dish meal
- Onions
- Orange roughy
- Oranges
- Oven
- Pakistani
- Palestinian
- Papaya
- Pasta shells
- Peanut butter
- Pears
- Penne
- Pennsylvania dutch
- Peppers
- Perch
- Peruvian
- Pheasant
- Pie
- Pineapple
- Plums
- Polish
- Polynesian
- Pork
- Portuguese
- Pot pie
- Potato
- Potluck
- Poultry
- Pressure cooker
- Puerto rican
- Pumpkin
- Punch beverage
- Quail
- Quick breads
- Rabbit
- Raspberries
- Refrigerator
- Rice
- Roast
- Roast beef
- Russian
- Salad dressings
- Sauces
- Savory
- Savory pies
- Scandinavian
- Scones
- Scottish
- Shakes
- South African
- South American
- Southwest Asia (middle east)
- Soy/tofu
- Spaghetti
- Spanish
- Spicy
- Spinach
- Spreads
- Spring
- Squid
- St. Patrick's day
- Steak
- Stew
- Stocks
- Stove top
- Strawberry
- Summer
- Summer dip
- Swedish
- Swiss
- Szechuan
- Tarts
- Thai
- Thanksgiving
- Tilapia
- Toddler friendly
- Tropical fruits
- Trout
- Tuna
- Turkey breasts
- Turkish
- Veal
- Vegan
- Vegetable
- Venezuelan
- Very low carbs
- Vietnamese
- Weeknight
- Welsh foods
- Whitefish
- Whole chicken
- Whole duck
- Whole turkey
- Wild game
- Winter foods
Conclusion[edit | edit source]
While the keto diet might seem restrictive, the variety of food categories ensures that followers have numerous tasty and nutritious options. Always remember to consult with a nutritionist or doctor when considering significant dietary changes.
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Contributors: Prab R. Tumpati, MD
