What To Eat On Keto Diet

 On a ketogenic (keto) diet, the primary focus is on consuming foods that are low in carbohydrates, moderate in protein, and high in healthy fats. Here's a list of foods that are commonly eaten on a keto diet:

1. Low-Carb Vegetables:

2. Leafy greens (spinach, kale, lettuce), cruciferous vegetables (broccoli, cauliflower, cabbage), bell peppers, zucchini, asparagus, cucumber, celery, and mushrooms.

3. Healthy Fats:

4. Avocado, avocado oil, olive oil, coconut oil, butter, ghee, nuts (almonds, walnuts, macadamia nuts), seeds (chia seeds, flaxseeds, pumpkin seeds), and fatty fish (salmon, mackerel, sardines).

5. Protein Sources:

6. Meat (beef, pork, lamb, poultry), fish, seafood, eggs, and high-fat dairy products (full-fat cheese, Greek yogurt, cream, cottage cheese).

7. Low-Carb Fruits:

8. Berries (strawberries, blueberries, raspberries) in moderation, as they are lower in carbohydrates compared to other fruits.

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1. Non-Starchy Legumes:

2. Soy products (tofu, tempeh), and small servings of lentils and chickpeas (in moderation).

3. Herbs, Spices, and Condiments:

4. Salt, pepper, garlic, ginger, turmeric, basil, oregano, thyme, cilantro, cumin, paprika, vinegar, and mustard.

5. Low-Carb Beverages:

6. Water, sparkling water, unsweetened tea, coffee (black or with a splash of cream), and herbal teas.

7. Snacks:

8. Cheese, olives, hard-boiled eggs, nuts and seeds, pork rinds, and keto-friendly protein bars or shakes (check the labels for carb content).

Foods to Avoid on a Keto Diet:

1. High-Carb Foods:

2. Grains (wheat, rice, oats, barley), starchy vegetables (potatoes, sweet potatoes, corn), legumes (beans, lentils, chickpeas), and most fruits (bananas, grapes, mangoes).

3. Sugary Foods:

4. Candy, soda, fruit juice, pastries, cakes, cookies, ice cream, and other sugary treats.

5. Processed Foods:

6. Packaged snacks, processed meats (hot dogs, sausages), and foods containing artificial additives, preservatives, or sweeteners.

7. High-Carb Condiments:

8. Ketchup, barbecue sauce, honey mustard, and other condiments high in sugar or carbohydrates.

9. Alcoholic Beverages:

10. Beer, sweet wines, cocktails made with sugary mixers, and other high-carb alcoholic drinks.

11. Foods with Hidden Carbs:

12. Some sauces, dressings, and pre-packaged foods may contain hidden sugars or carbohydrates, so it's essential to check the labels for carb content.

Remember to consult with a healthcare professional or a registered dietitian before starting any new diet, especially if you have underlying health conditions or dietary restrictions. They can provide personalized guidance and ensure that the keto diet is suitable for your individual needs and goals. 

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