Easy Ketogenic Diet Food List to Empower Weight Loss
I don’t know about you, but one of the situations that causes me the most stress when I am dieting and trying to accomplish a health goal is figuring out what I can eat or whether this food is better than that. The ketogenic diet food list is no exception.
The make or break point for me is making dieting as simple as possible. Getting the body you want is not simple or easy, so why spend any extra effort trying to figure out whether you “can” eat eggs or not.
So I created this keto diet food list to help us all out. I’m not shooting for an exhaustive list, by any stretch of the imagination, but if you’re anything like me, the least amount of thinking involved in getting food around the better. I’ve found these to be the best ketogenic foods in a practical sense.
First on the list are fats. Fats will comprise the base of your caloric intake. Since the ketogenic diet is essentially a high-fat, low-carb diet, this is going to be a low carb high fat diet food list.
Something important to note here is that not all fats are created equal. There are many types of fats that, for the sake of your health, you need to avoid – check out some facts on fats.
Here are the fat foods to eat.
- Saturated fats: coconut (oil and butter), beef tallow, butter, ghee, egg yolks, mayo and lard (non- hydrogenated)
Note: in regard to oils, do your liver a favor and take a look at oil smoke points if you’re going to use it for frying, and also pay attention to oil oxidation.
- Polyunsaturated Fats: shrimp, lobster, tilapia, cod, scallops, crab, tuna, albacore, salmon, sardines, oysters
The rule of thumb for polyunsaturated fats is that if it’s naturally occurring, go for it. Otherwise it’s poison. I won’t wax eloquent on this subject, but our “saturated fat is the devil” era produced a bunch of these “heart healthy” vegetable oils and margarines that are actually the devil in sheep’s clothing.
- Monounsaturated Fats: olive oil, avocado, macadamia nuts (and oil)
- beef, veal, goat, lamb, and other wild game
- pork loin, pork chops
- chicken, duck, quail, pheasant
When it comes to meat, anything goes, but again, not all meats are created equal. So as a rule, we want to use the protein that will give us more benefits and help our body the most. This would include anything that is grass fed or free range. These products will naturally have more, and better, fatty acids, and your liver won’t have to deal with any weird hormones or pesticides.
What about processed meats?
The thing with ham, sausage, bacon, hot dogs, and other processed meats is that many contain fillers and/or may be cured in sugar. So for all practical purposes, unless you want to put on your Sherlock Holmes hat to figure out what they contain, then stay away from them.
Veggies are perhaps the trickiest group, because we do need to know what’s in them.
Since the gist of the ketogenic diet is to make your body begin to burn fat instead of glucose by drastically reducing your carbohydrate intake, then the vegetables in your ketogenic diet food list need to be low sugar (glucose) and low carb.
With this in mind, your list needs to be comprised of vegetables that are leafy, dark green, and that receive sunlight, since these will have the most nutrients. Sorry Idaho, no potatoes.
- Mustard greens, lettuce, celery, asparagus, spinach, radishes, garlic, cauliflower, and broccoli florets are all under one net carb per ½ cup. If you want a larger list of vegetables there’s an awesome one here.
After bread, this is my greatest weakness. With dairy, you want to follow the same rules as above – go for clean organic, raw, grass fed, and non-homogenized if you can find it.
- high-fat cheeses, sour cream, butter, heavy whipping cream
Sadly, milk seems to have a bit more carbs than what we would want, but full fat cheeses, butter, and heavy whipping cream are all good to go.
Please remember, margarine is not dairy, and ummm… yuck.
What to Drink
- water is best
- tea, coffee in moderation, coconut milk, and almond milk unsweetened
- no juice
The ketogenic diet is a great diet to follow.
The fat burning and the clarity of mind that ensues make for a great experience, and with my low-carb, high-fat diet food list, figuring out what to eat will also be a good experience.
Here’s a “pocket version” – the table is in text so you can copy it, add to it, and print it out to have a reference on the go. Enjoy!
|Vegetables||(Lowest of the Low) – mustard greens, lettuce, celery, asparagus, spinach, radishes, garlic, cauliflower, and broccoli florets|
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