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What is Keto Diet Food: What to Eat and Avoid

When trying a ketogenic diet for the first time, it can be hard to tell because ketosis has been achieved. Fortunately, the levels of ketones in the body can be measured in a number of different ways .

Ketones are naturally present in the blood, but can also be detected in various forms with breathing and urine. Concentrations of ketones can be measured from all of these.

Read more about measuring ketosis

Ketogenic low carbs diet on dark stone table

Keto-friendly dishes

When follow a ketogenic diet, you should have to focus on the following foods:

Eggs: Organic hen eggs are the best option

Poultry: Chicken and turkey.

Fatty fish: Wild caught salmon, herring and mackerel.

Organic meat: Grass-fed beef, pork, offal.

Dairy products : cream butter and yogurt.

Whole fat cheeses : Cheddar, mozzarella, brie, goat cheese and cream cheese.

Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts and flax seeds.

Nut Butter: Organic peanut , almond and cashew nuts.

Healthy fats: coconut oil, olive oil, avocado oil, coconut butter and sesame oil.

Avocados: Can be added into almost every meal or snack.

Non-starchy vegetables: Leafy greens, broccoli, tomatoes, mushrooms and peppers.

Spices: Salt, pepper, apple cider vinegar, lemon juice, fresh herbs and spices

Foods to avoid

Avoid all high-carbohydrate foods when following a keto diet.

The following foods should be restricted:

Breads and pastries: White bread, wholemeal bread, biscuits ,, donuts and buns, etc.

Drinks: lemonades, juices, sports drinks etc.

Pasta: Spaghetti and noodles.

Cereals and cereal products: wheat, rice, oats, breakfast cereals and tortillas.

Starchy vegetables: Potatoes, sweet potatoes, corn, peas and pumpkin.

Beans and legumes: black beans, chickpeas, lentils and kidney beans.

Fruit : Citrus fruits, grapes, bananas and pineapple.

Carbonaceous sauces: bbq sauce, sugary salad dressings and sauce.

Certain alcoholic beverages: Beer and sugary beverages.

While carbohydrates should be limited, low glycemic fruits, such as berries, can be consumed to a limited extent as long as you stay within the carbon limits of a ketogenic diet.

Be sure to choose healthy foods and avoid processed foods and unhealthy fats.

The following foods should be avoided:

Unhealthy fatty oils: vegetable oils such as canola and corn oil.

Processed foods: fast food, packaged foods and processed meat products

Diet Foods : Foods that contain artificial colors, preservatives, and sweeteners such as sugar alcohols and aspartame.

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