The Ultimate Keto Food List with Printable

by - September 16, 2019

The Ultimate Keto Food List with Printable

OK. Let’s get to the nitty gritty, shall we?

Are you fed up with all the lists of thinks you can’t eat on keto?

I sure am!!

All this talk about don’t eat this, and can’t have that. Too many negative vibes for me!

Especially because when someone says I can’t have it, that’s all I want now.

Why focus on the negative when you can focus on the positive?

Let’s talk all about what we can eat today. Ummkay?

My friend Sasha from Life’s Carousel wrote this article for me.

She has had amazing results from following the Ketogenic Diet that I am excited to share with you.

Knowing how difficult it was to navigate the keto waters in the beginning, she came up with this Ultimate Keto Food List for newbies and pros alike.

Enjoy!

Why Keto?

When I first heard of the ketogenic diet I thought it was just another fad diet that only the rich and famous could follow.

I dismissed it and couldn’t understand why my friends were trying it.

I changed my mind when I bumped into a friend who I hadn’t seen for 6 months. She looked amazing!

She had lost a LOT of weight, her skin and hair looked amazing and she was exuding confidence – I almost didn’t recognize her!

How had she changed so much in just 6 months? Keto! (The keto food list is coming up below… just bear with me!)

I decided to research more into the ketogenic diet to find out exactly what it was all about.

To start with it seemed confusing, but it’s really not that complicated once you get your head around it.

I’m a bit of a science nerd (OK, a LOT of a science nerd!), so the science behind the keto diet intrigued me and made perfect sense!

Once you understand how our bodies produce energy, then it all makes sense!

It also makes sense why I was never successful with diets in the past!

The best “side effect” of the keto diet is the energy boost you get. I now have more energy than I’ve ever had before – seriously, even as a child I don’t think I had this much energy!

My hair and skin look great too (gone is my horrible adult acne!).

One thing that I wish I had when I first started on keto was a comprehensive keto food list. I spent hours (seriously!) in the grocery store reading every single food label to see what the nutritional values were.

So that’s why I decided to put together this keto food list to help beginners know what they can and can’t eat.

Ketogenic Diet for Beginners

So what is Keto? What is the cool science?

A keto diet is basically a low carb, moderate protein, and high-fat diet. This might sound like some of the low carb diets you’ve tried before but this is different!

I promise you!

By eating a particular combination of foods you stimulate your body to go into ketosis.

When your body is in ketosis it changes the way it metabolizes food and basically makes your body burn more fat! How awesome is that?

When we eat a carb and sugar-rich diet our body’s use the glucose in carbs and sugars for energy. We produce insulin that transports that glucose around our bodies.

This has been an effective way for bodies to get energy for millennia, but our diets have changed!

We now eat a LOT more sugar and carbs than ever before (seriously… there’s even sugar in bread!) and our bodies can’t store glucose, so it is converted into fat.

The trouble is when there is a ready supply of glucose, our bodies don’t use that fat.

It just sits there (on our tights, hips, tummies….. you get the idea!).

The other problem is that once our bodies have used up all the available glucose (our body has turned the extra into fat already), then we get an energy crash!

We all know what that feels like! And what do we do? Reach for something that will give us another energy boost – like a candy bar or cookie! The cycle continues!

Fat Burning Machine

BUT… what if we can restrict the amount of glucose, so our bodies burn the fat instead? That’s ketosis!

When we prohibit the number of aldohexose in our diet, our bodies get in a state known as acetonemia. during this state, we tend to virtually burn fat for energy!

Even whereas you're sleeping you'll be burning fat!

On a standard diet, you starve your body of calories, however you continue to are going to be manufacturing hormone to handle the carbs and sugars that you simply eat – this hormone INHIBITS the discharge of fat as energy (it STOPS your body burning fat).

This is why you'll be able to prohibit your calories loads however still not slenderize.

But by proscribing simply carbs in your diet, then your body can fain burn your fat stores!

And the alternative bonus is that your fat stores ar a relentless offer for your body, thus you won’t get the energy dips you get with glucose!

Stable, all-day energy!

Macros

So currently you recognize however nice keto is, you're most likely curious however you'll be able to get started! Well, first you wish to calculate your “Marcos”.

“What the hell ar Marcos?” I hear you say!

Marcos is brief of macro-nutrients. Those ar the large general components of your calorie intake – fat, protein, fiber, carbohydrates etc.

In the keto diet, you'll be observation your fat, supermolecule and carb macros. That’s why it’s thus necessary to use a keto food list to assist guide you towards the proper foods and keep one's eyes off from the dangerous foods!

You can move to this web site to urge a calculation of precisely what proportion of every you wish to be overwhelming on a daily basis – Macro Calculator.

The numbers are going to be completely different for everybody reckoning on your life style and weight. however typically your diet can consist of:

Fat: 75%

Protein: two hundredth

Carbs: 5%

Keto Food List
So currently you wish to start out being attentive to what's precisely altogether your foods! Enter… the Keto Food List!

It takes a touch of labor to start out with, however among a handful of days you'll be a professional and recognize precisely what you'll be able to and can’t eat!

Below is my final Keto Food List to assist you slide right into your keto diet.

Meats
Beef (Taco Boats anyone?)
Bacon
Chicken (try out my Chicken Alfredo with pasta Squash)
Lamb
Pork
Turkey
Ham
Bologna
Bison
Cured Meats
Jerky
Duck
Rabbit
Veal
Venison

Fish Oily Fish

Cod
Salmon
Halibut
Lobster
Mackerel
Muscles
Oysters
Sardines
Shrimp
Trout
Grouper
Tuna
Clams
Scallops

Dairy
Butter
Glee
Cream
Milk
Eggs
Unsweetened Greek yoghourt (occasionally)
Sour Cream
Full-Fat Cheese
Cream Cheese (so you'll be able to build Peppermint Mocha No-Bake Cheesecake)
Oils & Fats
Coconut Oil
Olive Oil
Nut Oils
Avocado Oil
Duck/Goose Fat
MCT Oil
Tallow
Lard

Vegetables
Leafy Greens
Bok Choy
Cucumber
Celery
Eggplant
Tomatoes
Peppers
Lettuce
Brussel Sprouts
Asparagus
Artichokes
Zucchini
Spinach
Radishes
Sauerkrut
Onions
Mushrooms
Cauliflower
Green Beans
Broccoli
Cabbage
Garlic
Kale
Leeks
Kimchi
Fennel
Okra
Spaghetti Squash (learn a way to cook it two ways)

Fruits
Keep fruits to a minimum as they're high in natural sugar

Avocado
Berries
Coconut
Lime
Lemons
Olives
Rhubarb

Nuts & Seeds
Almonds
Walnuts
Pine Nuts
Pecans
Hazelnuts
Brazil loco
Macadamia loco
Cashews (occasionally)
Pistachios (occasionally)
Hemp Seeds
Sesame Seeds
Sunflower Seeds
Flaxseeds
Chia Seeds
Flour
Almond Flour
Coconut Flour
Other Nut Flours
Drinks
Coffee (try Bullet Proof low!)
All Teas, particularly tea leaf
Bone Broth (check out a way to build that here)
Seltzer Water
Lemon/Lime Juice
Milo Water Flavors
Unsweetened Nut Milk
Coconut Water

Avoid
Added sugars, like soda, candy, cookies, doughnuts etc.
Carbohydrates, like bread, pasta, rice, couscous, corn, grains, oats, flour etc.
Beans and legumes, like chickpeas, lentils, excretory organ beans etc
Low-fat or skim dairy farm
Root vegetables, like carrots, potatoes, squash, pumpkin, sweet potatoes etc.
Fruits, like apples, bananas, pineapple, orange, peaches, raisins etc.
Alcohol (check out this post with a listing of some alcoholic drinks you'll be able to have!)
This isn’t associate degree thorough list as a result of I can’t probably build a listing of each single food allowed in a very ketogenic diet!

But it'll offer you an honest plan and a framework.

I hope this keto food list helps which you relish feeding Keto the maximum amount as I do!

I’m forever astonied that keto ne'er looks like a diet as a result of I will eat such a lot food (I’m ne'er hungry!) so several tasteful foods too!

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