oday we are sharing this extensive Keto Food List. These foods will be a huge part of your new LCHF (low carb high fat) lifestyle. Before you change the way you eat, you have to modify the way you look at food. Most of the foods we’ve been told are bad for us, are good. Of course, many of the foods we’ve been told are good for us (or are better options) are bad. Make sure you understand the basics behind the keto diet before you begin. That’s the only way you will be successful in making this a lifestyle change, and not just another failed attempt at weight loss.
Keto Food List:
This diet is perfect for everyone, but it is not a one-size-fits-all kind of plan. You can’t simply add the foods to your cart go home and eat all you like. You have to know your goals, macros and have a menu plan. Thankfully, we can help you with all of that. This list was created to give you a starting point, but only you know what will work for you. If you have insulin resistance, you should wait until you reach your goals to incorporate fruits. If you eat 50 grams of carbs a day and are in maintenance mode, you can eat more than the person who is in induction. Please be thoughtful when commenting, especially on other people’s questions or comments. We are all in a different place, and we should be helping each other succeed.
Keto Food List: Veggies
When starting the Keto Diet you need to love your veggies. If you don’t already love vegetables, now is the time to train yourself. Thankfully, these diets promote high-fat content and fat + veggies = yummy! If I am facing down a veggie I don’t particularly care for I saute it in bacon grease or coconut oil.
You need to get all of the vitamins you possibly can so make it a point to eat your veggies with every single meal! Seriously, don’t skip out on the veggies!!
Keto Food List: Fruits
What you need to know about fruit: Fruit is amazing, and once your taste buds recover from years of white sugar consumption, you will find that fruit is very sweet and is quite a treat. With that in mind, it’s important to remember that fruits should be eaten in small quantities, and with caution.
If weight loss is your goal a weekend fruit binge can derail your weight loss, push you out of ketosis, and revive your cravings for sweets.
When I first started my keto experience I didn’t much fruit. I would occasionally have one strawberry or 1/4 cup of frozen fruit, but I kept it to a minimum. Now, the good news is that fruit sugar is different than white sugar. First of all fruit has fiber in it. Unlike eating white sugar which goes straight into the blood stream and is combated with insulin spikes, the fiber in fruit is harder to digest, so it doesn’t cause your body to react in the same way. So a little fruit can be a good thing.
My suggestion is to start with the lowest carb/sugar fruits and see how your respond. If you start gaining weight or notice that you are craving sweets again, simply cut back and try something else.
Once you reach your goal weight, you will have more freedom in this area.
Apples, Apricot, Avocado, Bananas, Blackberries, Blueberries, Cherries, Cranberries (fresh), Dates, Figs, Grapes, Grapefruit, Guava, Kiwi, Lemons, Limes, Mango, Melons, Nectarines, Olives, Oranges, Papaya, Passion Fruit, Peaches, Pears, Pineapples, Plums, Pomegranates, Raspberry, Rhubarb, Strawberries, Tangerines, Tomatoes (all varieties).
Keto Food List: Dairy
Dairy on a keto diet can be great unless you have a sensitivity to dairy. During this process, you will learn a lot about how your body responds to different foods. You may learn that carbs made you moody, bloated, or a number of other things. You may also learn that the same applies to dairy.
Sour Cream, Heavy Whipping Cream, Mayonnaise, Full Fat / Full Cream Greek Yogurt, Full Fat / Full Cream Milk.
Blue, Brie, Cheddar, Colby, Cottage Cheese, Cream Cheese, Feta, Goat Cheese, Monterey Jack, Mozzarella, Parmesan, String Cheeses, Swiss.
Keto Food List: Meat
These low carb high fat meats are perfect for your new keto lifestyle, but you remember to eat only when you are hungry and stop when you are full. Common sense, am I right?
When it comes to meat, there’s not much to avoid. You should always make sure to purchase meat with fat and void lean cuts, as this will not help you lose weight. Remember fat is your friend. Fat is needed so your body has fat to burn and not sugar. When you are on a low carb diet, you are not fueling your body with sugar, so make sure you eat plenty of fat. If you don’t have fat to burn, your body will start burning glucose (even if you have fat stores). Your body needs to know that it never has to worry about not having enough fat.
Beef: Hamburger, Steak, Roast Beef, Prime Rib, Baby Back Ribs, Corned Beef, All cuts (don’t go for lean, you need the fat!)
Pork: Ham (unglazed), Bacon, Pork Roast, Pork Chops, Tenderloin, Ground Pork, Ham.
Go easy on nitrates with these: Sausages, Italian Sausage, Bacon,Deli Ham
Processed Meats: Try to go organic and nitrate free when possible
Pepperoni, Hot Dogs, Jerky.
Chicken: Canned Chicken (read labels), Chicken Thighs, Chicken Wings, Chicken Breasts, Chicken Legs, Chicken Tenders, Whole Chicken, Cornish Hens, Chicken Eggs.
Turkey: Turkey Legs, Turkey Ground, Whole Turkey, Turkey Breast.
Watch for nitrates: Turkey & Chicken deli meats, Turkey Bacon, Turkey Sausage
Chicken Broth (great for adding sodium back into your diet)