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Losing weight with a ketogenic diet is one of the newest diet trends out there, and many consider it to be very effective. With the ketogenic diet, you train your body to stay in ketosis so that it burns fat instead of burning sugar. This diet uses keto recipes that are high fat and low carb to make the body lose weight quickly with this process. Keto for health and fitness consists of healthy fats such as monounsaturated fats, leafy greens, olive oil, proteins, and low carb options. Here is our ultimate keto diet food list by category for anyone who is trying to stay in ketosis and lose weight.
When it comes to fruits, with a keto diet food list, stick to low sugar fruits. Fruits that are acceptable, and enjoyable, to help you stay in ketosis include strawberries, blueberries, raspberries, cranberries, mulberries, cherries, and avocados. Keto recipes may include avocado toast for breakfast, or a wide array of smoothie recipes. With smoothies, leafy greens or almond milk can be added to the mix to keep you feeling full longer and increase your fiber and protein intake as well. You want to avoid added sugar at all costs when on a ketogenic diet.
Your keto diet food list should consist of low carb vegetables such as lettuce, kale, spinach, asparagus, cauliflower, broccoli, cabbage, cucumber, radishes, and more. There are many leafy greens that are great options for keto recipes that are not starchy vegetables. These low carb vegetables will keep your net carbs low because they are high in fiber. They will also keep you full. Staying in ketosis and keeping carbs low is how you will burn fat fast.
Some great nut options to add to your keto diet food list are any nuts and seeds; such as, macadamia nuts, pecans, brazil nuts, almonds, walnuts, cashews, and peanuts. Nuts and seeds are great because most of them contain monounsaturated fats. Nuts are a high-fat snack that are keto friendly, low carb, and will keep you feeling full as your body stays in ketosis to burn fat. As mentioned earlier, almond milk is an excellent and healthy additive to your keto diet food list.
When shopping for grains and carbs to add to your keto diet food list, you must be very careful. It is important to remember that, with the keto diet, you are trying to stay low carb and high fat. This means you must keep carbs to a minimum, and when eating them, you must choose whole grains, healthy carbs, and low carb breads. Don’t go for white bread or other simple carbs, which have a lot of added sugar. If you must eat carbs, try to stick to fruits and vegetables as well as whole wheat and whole grains. Overall, bread should not be a major part of your keto diet food list if you want to maintain ketosis.
Protein is a huge component of any keto diet food list; and of course, meat is a major source of protein. When at the grocery store, choose organ meats and meats such as lamb, pork, and goat meat. Surprisingly on the keto diet, you can also eat bacon, because it is a high-fat protein. But don’t go crazy and eat only bacon, of course, or you’re bound to fail! On your keto diet food list, include a normal amount of meat, but don’t overdo it. Your body cannot easily get into ketosis when it is trying to process excess protein.
When shopping for dairy products for your keto diet food list, remember to go for full-fat dairy products. Most people immediately choose lower fat alternatives when dieting, but with the keto diet, higher fat is better. This is because with dairy products, higher fat usually means lower carbs. The lower your net carb count is when on this diet, the easier it will be to get your body into ketosis and lose weight.
If you need to supplement your fat source, you will want to get your fat from saturated fats and monounsaturated fats. Olive oil, avocado oil, or butter are staples you will definitely see in the keto diet. Adding these items to your keto food list will help you cook keto recipes that taste delicious, while also keeping them low carb and high fat. Your other fat sources, as previously stated, should come mostly from meats and nuts.
Another great source of protein aside from just land-animal meat is to add seafood to your keto diet food list. Some great seafood options include tuna, salmon, cod, catfish, oysters, shrimp, lobster, mussels, and many others. Wild-caught seafood is best, and it can expand your keto diet food list enormously. If you like seafood, or are open to trying new dishes, then your options with the keto diet can be really expansive. You won’t feel deprived at all with the number of easy keto recipes you can create.
For your keto diet food list, you may be wondering what you can and can’t drink in order to get your body into ketosis. Of course, water is always the first option for any healthy diet. Water will keep your body hydrated and your metabolism in working order. However, coffee is also an acceptable option if you keep your added ingredients simple. Tea is a fantastic option, as long as the added sugar is kept to a minimum. Another great drink for your keto diet food list is bone broth. Bone broth is very hydrating and full of nutrients. It’s also very easy to make.
What to Avoid
As we’ve gone over, the keto diet has a rather simple set of rules—low carb, high fat. Keep your body away from carbs and sugar in order to throw it into shock and burn away your fat. If you can stay disciplined, stick to these rules, and utilize this shopping list, you might just lose some serious weight. Good luck!