Keto food categories

From WikiMD's Food, Medicine & Wellness Encyclopedia

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]

Keto meal

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]

  • Cheeses: Cheddar, goat cheese, cream cheese, and brie.
  • Cream: Heavy whipping cream.

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]

The world's largest collection of keto-friendly and low-carb foods.
Ketogenic foods Ketogenic diet - W8MD's liquid diet plan - keto friendly foods - Keto foods list - High protein foods
Low-carb Low carb foods - Breads and cereals - Fruits & vegetables - Dairy - Eggs and meats - Baked foods - Low carb fast foods
A-Z keto Keto friendly recipes (over 20k)
Vegan Vegan recipes - Branded foods
By restaurant Keto friendly restaurant foods - McDonalds - Starbucks - Chick Fil A - Taco Bell - Wendys - Dunkin Donuts - Burger King
By meal Breakfast - lunch - snacks - desserts - dinners - sea food - salads - soups - exotic - bone broth
By ingredients Keto ingredients - Eggs - Chicken - Beef - Pork - Rice - Bacon - Bread - Dairy - Fruit - Pasta - Seafood - Mushroom - Vegetable - More...
By Category
Cuisine
keto foods

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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