Keto 101: Keto Friendly Foods
Keto 101: Keto Friendly Foods
Keto foods: What to enjoy when on the keto diet
The keto diet is a low carb, high fat and protein diet that has helped countless people lose weight. Upon first glance, the keto diet may seem restrictive. It is, after all, an elimination diet. While you will have to say goodbye to certain foods like pasta, bread, and sugar, there are so many keto diet friendly foods for you to enjoy. We’ve put together a starter keto list of foods, so read to find out how delicious keto food can be!
Keto friendly foods: the building blocks of your new meal plan
Rather than talking about what you can’t have, let’s take a look at what you can freely enjoy. The keto diet focuses on a high intake of fat and a moderate intake of protein, along with plenty of non-starchy veggies and some fruits.
Fats and Proteins
Let’s first talk about fats and protein. These are must-have keto ingredients! The following list of keto foods packed with fats and protein will build the base of your new keto lifestyle:- Meat of all kinds: red meat, pork, bacon, sausage, chicken, turkey
- Eggs
- Fatty fish like salmon and tuna
- Nuts and nut butters (try keto peanut butter!)
- Seeds
- Full fat yogurt
- Avocados
- Butter
- Cream
- Cheese
- Healthy oils like coconut and extra virgin olive oil
Vegetables
The next important must-have keto foods are vegetables. We all know that vegetables provide essential vitamins and minerals. Every plate, no matter what diet you follow, should be chock full of them! On the keto diet, though, there are vegetables to avoid like potatoes, corn, carrots, beets, and turnips. These veggies are higher in carbs and can kick your body out of ketosis. The good news is, just about every other vegetable is allowed — and encouraged! Take a look at this list of keto friendly vegetables:- Cauliflower (try it as “keto rice”!)
- Broccoli
- Zucchini
- Asparagus
- Spinach
- Cabbage
- Brussels sprouts
- Green Beans
- Lettuce
- Kale
- Celery
- Cucumber
- Bell peppers
- Mushrooms
- and more!
As you can see from this keto vegetables list, you’ve got a lot of (very tasty) options! For an added keto boost, snack on these when you're getting hungry and pair them with fatty dips like full fat Greek yogurt or a feta dip that'll get more healthy fats into your diet.
Fruits
It may seem strange to say fruits are more or less off limits on the keto diet, but the truth is, most fruits are high in natural sugars and can quickly put you over your daily carb allowance. However, there are some keto friendly fruits which are allowed in moderation, thanks to their high fiber/low sugar content. Check out this keto fruit list:- Raspberries
- Blueberries
- Blackberries
- Strawberries
- Coconut
- Lemons
- Limes
- Some melons (watermelon, cantaloupe)
To make it easier to stick to smaller portions, you can always make fruit smoothies or other fruit drinks when you're craving a sweet treat that has some sugar but not so much of it that you'll be kicked out of ketosis.
What about eating out? Is fast food keto friendly?
Eating out while on a diet is often viewed as a challenge. Keto fast food, however, is pretty straightforward! Yes, you’ll have to forgo the traditional “burger and fries with a soda,” but keto fast food options are just as satisfying. Thankfully, a lot of restaurants are now catering to the keto diet, so don’t be afraid to ask what options they have for your special diet. Here are a few delicious meals to consider:
- Bunless or lettuce wrapped burgers and sandwiches (make sure to watch out for breaded proteins!)
- Low carb burrito bowls (swap rice for extra salad)
- Egg-based breakfasts like omelets or eggs benedict (minus the bread)
- Salads of all kinds – just make sure your dressing is sugar free and no carbs (like raisins or croutons) have snuck in
By focusing on what you can enjoy rather than what you’re missing, taking a trip to a fast food restaurant is no problem on the keto diet!
Keto diet supplements: Do I need them?
Many people, whether on the keto diet or not, opt to take supplements to ensure they are getting everything their body needs. Do keto supplements work and are they necessary? The answer to that really depends on your own body’s needs and may require a physician’s opinion. It’s important to remember that keto supplements are not diet or weight loss pills! The best way to lose weight is by sticking to the keto friendly fruit and vegetable lists. But should you want to take supplement pills while on keto, here are a two common ones that may be an option:
- Electrolytes: While on keto, especially at the beginning, your body may need electrolytes. Keto dieters are often low on potassium and sodium. Why? Fruit, for example, is a major source of potassium, and most fruits are too high in carbs for keto. As for sodium, once you eliminate salty, processed foods, your overall sodium level will go down.
- MCT Oil: Medium-chain triglyceride oil (MCT for short) is a saturated fat, derived from coconuts that raises your blood’s ketones levels. Taking a little of this oil every day makes your body produce more ketones, keeping you in ketosis (or helping you get there quicker). Be careful, though! MCT oil has a laxative effect, so don’t overdo it!
Again, remember that these “keto pills” are not “keto diet pills” or “keto weight loss pills,” nor a substitute for healthy eating. Weight loss pills are a myth. Losing weight comes from keto dieting and these supplements, when used correctly, are simply an aide!
