The Ketogenic Diet Food List (1) is designed to get your body in prime fat-burning mode! That means you eat foods that encourage fat-burning over carb-burning, and you keep your metabolism running at full steam. It's not as easy as you think to make the switch from carbs to fat as your primary fuel, so you have to focus on consuming foods that will encourage this chance. Below, we have a complete list of the foods that will get your body in a ketogenic state:
Veggies play a major role in weight loss, no matter what diet you follow. They're rich in fiber, minerals, and vitamins, and will encourage serious fat-burning.
However, with the Ketogenic Diet, you need to find the veggies that contain the least amount of carbs. Most root veggies are a bit higher in carbs, so you need to limit the amount of root veggies you eat: beets, carrots, turnips, radishes, onions, garlic, etc.
The best veggies are the dark, leafy greens: chard, spinach, kale, collard greens, etc. These are very low in carbs and VERY high in nutrients, making them excellent for your health. (Source)
But pretty much ALL veggies are on the "to eat" list while on the Ketogenic Diet! Try to find the veggies with the least amount of carbs, and go all out with them.
For the Ketogenic Diet, most fruits are a no-no for one simple reason: they're full of sugar. Fructose may be natural, but it's still a form of carbs--meaning one you can't eat. (Source)
However, there are a few fruits you are allowed to eat:
- Avocadoes, which contain a lot of healthy fats and fairly low-carb.
- Berries, including blackberries, cranberries, blueberries, raspberries, and strawberries. They may contain some sugar, but they're excellent for your health. Just eat in moderation!
- Olives, which are higher in fatty acids, and tend to be fairly low in carbs.
- Lemons & Limes, both of which contain zero sugar and thus are a low-carb option.
ALWAYS eat fruit in its natural state, and avoid juices, canned fruit, and frozen fruit as much as possible.
The beauty of animal proteins (beef, chicken, pork, organic meats, sausages, and the list goes on) is that they're all zero carb foods, so you can eat them to your heart's content. In fact, the Ketogenic Diet consists primarily of protein-heavy dishes, as that's what puts your body in a fat-burning state. There really are no "off-limits" animal proteins on the Ketogenic Diet Food List.
However, be warned: too much protein can prevent or reduce ketosis (fat burning). Stick with healthy portion sizes, and don't overdo it on the protein intake just because it's low-carb.
Fish and Seafood
Shellfish (crab, caviar, shrimp, mussels, scallops, etc.) are VERY rich in nutrients, and they can be a beautiful addition to your ketogenic diet.
Fish, too, is a wonderful food to enjoy for better fat-burning. Fatty fish--like salmon, mackerel, and sardines--are loaded with Omega-3 fatty acids, which will improve your overall health significantly. The higher fat content of the fish will put your body in a ketogenic state, so add plenty of fish to your diet. (Source)
Caveat: Try to eat wild-caught fish as much as possible. The risk of heavy metals is much lower!
Dairy does contain some sugar (lactose), so you need to be careful which dairy products you eat.
ALWAYS stick with the full-fat varieties, and try to find the dairy products with the least amount of lactose:
- Cream Cheese
- Unflavored Yogurt
- Cottage Cheese
- Sour Cream
Nuts, Seeds, and Legumes
Legumes, sadly, tend to be fairly high in carbs. Though they're a great source of plant-based protein, they're all a no-no on the Ketogenic Diet. The only exceptions are peas and green beans.
Nuts and seeds are mostly low-carb, but they can be higher in Omega-6 fatty acids--the kind you DON'T want to get more of. The list of nuts and seeds permitted on the Ketogenic Diet include:
- Pine Nuts
- Pumpkin Seeds
- Chia Seeds
- Cashew Nuts
- Sesame Seeds
- Sunflower Seeds
Stick with a handful or two of seeds/nuts per day, and you'll have nothing to worry about!
Water is always your best choice, but for those who need a bit of variety in their meals, try adding:
- Coconut Milk
- Cashew Milk
- Almond Milk
- Mineral Water
- Lemon Juice
- Lime Juice
- Herbal Teas
These drinks are all permitted on the Ketogenic Diet!
Your body needs more healthy fats in order to get in a ketogenic (fat-burning) state, so it's a good idea to add more of these fats to your diet:
- Olive Oil
- Avocado Oil
- Duck Fat
- Flaxseed Oil
- Cocoa Butter
- Coconut Butter
- Sesame Oil
- MCT Oil
- Walnut Oil
- Macadamia Oil
These are all allowed on the Ketogenic Diet!
Spices and Herbs
The good thing about most spices and herbs is that they contain NO carbs at all, and they're all flavor with no added calories. As long as you stick with the natural form of spices, you can go nuts with making your food taste delicious! Everything from salt and pepper to chili powder to cilantro to ginger to oregano and thyme are permitted on the Ketogenic Diet. (Source)
Other Foods that are on Ketogenic Diet Food List
Here are a few other foods you are allowed to eat on the Ketogenic Diet:
- Salad dressings -- As long as they're made with the right oils (the ones listed above), you can enjoy full-fat Ranch and Blue Cheese dressings.
- Mayonnaise, as long as it's made with one of the oils listed above.
- Pork rinds, cod liver oil, and beef jerky.
- Pickles and olives
- Most types of vinegar (with no added sugar)
- Mustard and most hot sauces
- Tamari sauce, fish sauce, and coconut aminos
- 100% dark chocolate (no sugar), monk fruit, and Stevia
- Vanilla extract
- Coconut flour and almond flour
These foods can add a bit of variety to your diet, making it easier for you to stick with it and see the weight loss you want!