List of keto foods

A comprehensive list of foods suitable for a ketogenic diet

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The list of keto foods includes a variety of foods that are low in carbohydrates and high in fats, which are suitable for individuals following a ketogenic diet. The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that forces the body to burn fats rather than carbohydrates. This article provides a detailed list of foods that are typically consumed on a ketogenic diet.

Overview

The ketogenic diet aims to induce a state of ketosis, where the body burns fat for fuel instead of carbohydrates. To achieve this, individuals must significantly reduce their intake of carbohydrates and increase their intake of fats. The following list categorizes foods that are commonly included in a ketogenic diet.

List of Keto Foods

Fats and Oils

• Butter and Ghee: Rich in saturated fats, these are commonly used for cooking and baking.
• Coconut Oil: Contains medium-chain triglycerides (MCTs) that are easily converted into ketones.
• Olive Oil: A staple in Mediterranean diets, high in monounsaturated fats.
• Avocado Oil: High in monounsaturated fats and has a high smoke point, making it ideal for cooking.
• Lard and Tallow: Rendered animal fats used in traditional cooking.

Proteins

• Meat: Beef, pork, lamb, and other meats are rich in protein and fats.
• Poultry: Chicken, turkey, and duck, preferably with skin for higher fat content.
• Fish and Seafood: Salmon, mackerel, sardines, and shellfish are excellent sources of omega-3 fatty acids.
• Eggs: A versatile source of protein and fat, eggs are a staple in keto diets.

Dairy

• Cheese: Most cheeses are low in carbohydrates and high in fat.
• Cream: Heavy cream and sour cream are used in cooking and as toppings.
• Greek Yogurt: Full-fat versions are preferred for their higher fat content.

Nuts and Seeds

• Almonds: High in healthy fats and fiber.
• Walnuts: Rich in omega-3 fatty acids.
• Chia Seeds: High in fiber and omega-3s.
• Flaxseeds: A good source of fiber and omega-3 fatty acids.

Vegetables

• Leafy Greens: Spinach, kale, and arugula are low in carbohydrates.
• Cruciferous Vegetables: Broccoli, cauliflower, and Brussels sprouts are keto-friendly.
• Avocados: High in healthy fats and low in carbohydrates.

Beverages

• Water: Essential for hydration.
• Coffee and Tea: Unsweetened versions are preferred.
• Bone Broth: Provides electrolytes and nutrients.

Also see

• Ketogenic diet
• Ketosis
• Low-carbohydrate diet
• Paleo diet