Ketogenic Diet Food List: Everything You Need To Know
Not sure what to eat on a ketogenic diet? Here’s a quick food list for you to reference. Below you’ll find a brief overview of what you can eat. Scroll further down to see more details on each section. Being on a diet isn’t the easiest thing in the world, especially when you don’t know what you should eat. We’ve put together this ketogenic diet food list to help people out there make decisions on what they are eating and shopping for. Below you can find a quick visual guide to what to eat on a ketogenic diet. Let’s go over some of the commonly identifiable items that people use on keto: All of the food above sticks to the strict 5% carbohydrate allowance that we use on keto. In general, you can eat from the following food groups: Fats & Oils. Try to get your fat from natural sources like meat and nuts. Supplement with saturated and monounsaturated fats like coconut oil, butter, and olive oil. Protein. Try to stick with organic, pasture-raised and grass-fed meat where possible. Most meats don’t have added sugar in them, so they can be consumed in moderate quantity. Remember that too much protein on a ketogenic diet is not a good thing. Vegetables. Fresh or frozen doesn’t matter. Stick with above ground vegetables, leaning toward leafy/green items. Dairy. Most dairy is fine, but make sure to buy full-fat dairy items. Harder cheeses typically have fewer carbs. Nuts and Seeds. In moderation, nuts and seeds can be used to create some fantastic textures. Try to use fattier nuts like macadamias and almonds. Beverages. Stay simple and stick to mostly water. You can flavor it if needed with stevia-based flavorings or lemon/lime juice. If you scroll down, you can see in-depth breakdowns of each section along with some ideas on what types of food to eat! If you’r Continue reading >>
The Ultimate List Of Foods To Eat On A Ketogenic Diet
This is a list of ketogenic diet foods. It includes meats, vegetables, dairy, nuts, seeds, beverages, fats and oils that are allowed on the ketogenic diet. Trying a new diet can be frustrating, difficult, and can even cause irritability. It can be extremely frustrating trying to figure out what to buy at the grocery store or how to prepare it in your home. It can also be very difficult trying to find proper foods when dining at restaurants or friends and family members. Yet, a proper diet can be a very positive change in your daily health. Over time, a diet filled with appropriate nutrition from all food groups should become part of your daily lifestyle. A ketogenic diet is a great source for those who need to produce more ketones. During this diet, keep in mind that you’ll want to be in taking more fatty foods. Because ketosis works through changing your metabolism through using fat as an energy source, you’ll want to be storing more fat than you might have previously. While this can be a daunting thought to overcome, having an appropriate food list should help you establish the ultimate ketogenic diet. There are many options for those looking for a ketogenic healthy diet. Fats and Oils It may sound silly to say that you need to eat fat to lose weight or be healthier. However, the fatty foods that you should be choosing will be filled with healthy nutrients. Fats can be very important to our diet. However, eating the wrong fats can also be very detrimental. Fats should be the majority of your daily intake on a ketogenic diet, so be sure to know that you are eating the right kind of fatty foods. Saturated fats like the contents of potato chips, processed pretzels, cookies, crackers, and other snacks do not fit into the fat category of a ketogenic diet. You need to b Continue reading >>
The Keto Method
Disclaimer Please consult a qualified, ketogenic-friendly medical professional before following the advice from this website. The Keto Method is completely non-profit. There is no financial gain and I am not associated with any external websites or persons mentioned on this page. I do not receive or ask for any money to run and maintain this server. The Keto Method is a lifestyle which follows the ketogenic diet to improve your physical and mental health, reducing your body fat and breaking the high carb diet trap that plagues us with a whole range of metabolic related health issues. The ketogenic diet (pronounced key-toe-jenik) is one which consists of restricting carbohydrates and increasing fat consumption for weight loss and improved overall health. The goal here is to reduce our glycogen levels and increase our ketone levels. Glycogen is a type of sugar that the body can use as a source of energy. It is a fast and easy fuel source created by the intake of carbohydrates. Is glycogen the best fuel for the body? What happens if you don’t eat carbohydrates and never ‘refuel’ your glycogen stores? The answer to these questions lie in the alternative body fuel: fat. The term ‘ketogenic’ comes from the principal of burning fat (instead of glycogen) for fuel. Burning fat for fuel means your body is in ‘ketosis’, which can be verified by ketone bodies present in your breath, blood and urine. The idea that eating fat to lose weight or to improve our health may sound absurd, but there is lots of evidence to suggest that this is true. Fats, especially saturated fats (found in butter, coconut oil, meat, eggs and dairy), have many benefits to our health, including: Improving our cholesterol levels. Keep us fuller for longer. Improving our dental health. Easier fat Continue reading >>
Can Eating Mostly Fat Help You Lose Weight?
Every January, fat's in the crosshairs of health columnists, fitness magazines, and desperate Americans. This year, PopSci looks at the macronutrient beyond its most negative associations. What’s fat good for? How do we get it to go where we want it to? Where does it wander when it’s lost? This, my friends, is Fat Month. The ketogenic diet didn’t start as a weight-loss method. It was a treatment for epileptic kids—one of the few that worked, especially for those who had already tried traditional medications. But odds are the only people you’ll hear talking about it today are those looking to drop a few pounds without giving up butter. Keto, as it’s known among dieters, is based around getting most of your calories from fat, some from protein, and almost none from carbohydrates. It’s like a more extreme form of Atkins, except keto actually came first. It became an epilepsy treatment back in the 1920s, whereas the weight-loss paper that inspired Dr. Atkins to establish his low-carb diet wasn’t published until 1958. The idea of eating fat in order to lose fat is obviously appealing. Oils and fats are filling and soothing, so prospective dieters feel they might not have to sacrifice as much. And everyone knows that carbs are the devil anyway, right? If it started as a medically-prescribed diet, surely it must be healthy. But like your opinion on most fad diets, your thoughts on keto are probably based on vague notions sourced from the nightly news. Food trends tend to skyrocket to fame and fall from grace before science ever has a chance to weigh in. But you should want to see solid research before you commit to a whole new way of eating. In honor of PopSci’s Fat Month, let’s do a quick refresher on what keto really is—and whether it works. What is the Continue reading >>
Understanding A High-fat Ketogenic Diet—and Is It Right For You?
While food trends come and go, high-fat diets—lauded for their weight-loss potential and brain-function benefits—have proven to have some staying power. Functional medicine M.D. Sara Gottfried contributes frequently to goop on the topic of weight-loss resistance. She’s spent the past two years rigorously studying the ketogenic diet—high-fat, low-carb, moderate-protein. Named for ketones, which Gottfried explains are “the energy source made by the body when there’s not enough carbohydrates to be burned for energy demand,” the goal of the diet is to get the body to burn fat instead of sugar. Gottfried recommends the keto diet (as it’s commonly called) to help with a range of brain and focus issues—she finds ketones to be “very efficient fuel for the brain”; she also says it works well for some patients (not all) who want to lose weight but have trouble kicking sugar cravings. We talked to her about who the keto diet is right for (and whom, or when, it isn’t); the nutritional ins and outs of mastering it; and which keto-friendly meals are healthy for practically everyone, regardless of what diet we do (or don’t) practice. A Q&A with Sara Gottfried, M.D. Q What is ketosis? A In most circles, ketosis refers to nutritional ketosis, an optimized state in which you burn fat instead of sugar. Nutritional ketosis has been used to treat epilepsy since the 1920’s and its popularity for mental acuity and weight loss has surged recently. More technically, ketosis refers to a metabolic state in which most of your body’s energy comes from ketones in the blood, as opposed to glycolysis, in which energy supply comes from blood glucose. Ketones are the energy source made by the body (in the liver) when there’s not enough carbohydrates to be burned for energ Continue reading >>
Best Keto Fat Sources Diet
Keto Fat | Keto Diet Fat Sources | Ketogenic Fat Foods | Healthy Fat Sources Keto People often refer to fatty foods as something unhealthy and unwanted in a diet. Although fat certainly adds more flavors to our meals, many stay away from it because of its reputation in causing heart problems. However, eating fat is not always harmful to our body. In fact, the ketogenic diet promotes more intake of natural fat because of its good benefits to our health. If you are on a low-carb diet, eating natural fat is a very good way to get the calories you need. You don’t have to worry of breaking your diet as long as you are using the best keto fat sources for your keto meals. 1. Natural Oils Natural oils, including olive oil, coconut oil, sesame oil and peanut oil, are good keto fat sources that are healthy and can add different kinds of flavor to your food. If you are tired of eating dry salad or steamed food all the time, cook them instead using these natural oils to add more texture and flavor. Your fish, chicken or vegetable will never be boring again for sure. 2. Full Fat Dairy Products Cheese, milk, creamers, butter and yogurt are just some of the low-carb dairy food products that are rich in natural fat. However, make sure not to buy the fat-free or low-fat variants that are heavily promoted on the grocery stores. To maximize the nutrition that you will get for your money, choose the full fat dairy products. They are more filling, plus they also contain calcium, protein, vitamin D and other nutrients which will make the body stronger and healthier. 3. Nuts They might be small, but nuts are one of those big keto fat sources. Almonds, walnuts, cashews, pistachios, macadamia and peanuts (although technically they are legumes) are rich in healthy fats. Nuts also have protein, Continue reading >>
Is It Necessary To Include High Fat Intake In A Ketosis Diet, Or Is It Just A Convenience, Because Isn’t The Idea To Burn One’s Body Fat To Make Up For The Lesser Caloric Intake?
Hi, It is actually necessary to include more healthy fat in your diet if you want to follow keto diet. It is one of the major differences between low-carb diet and ketogenic diet. (low-carb diet does not emphasize on eating more fat while ketogenic diet does) Ketogenic diet is a diet that is high in fat, adequate in protein and low in carbohydrates. Generally, the macronutrient ratio varies within the following ranges: 60-75% of calories from fat (or even more), 15-30% of calories from protein, and 5-10% of calories from carbs. In other words, the fat-protein-carbs ratio should be around 7:2:1. You can include more healthy fat by eating more: Coconut oil Olive oil Avocado Organic butter Nuts (Almonds, Walnuts, Cashews…) Seeds (Flaxseeds, Chia seeds…) Cheese If you want to learn more about Keto diet, you can read my blog post where I listed all useful resources of ketogenic diet. Here’s the link: I would suggest that you watch all those videos to better understand how human body works when following a keto diet, and get a well-rated cookbook to get started. Continue reading >>
What Are Good Fats On A Low Carb Diet?
Not all fats are created equal. Eating the right (healthy) fats is very important, especially on a ketogenic/low carb diet where fat makes up ~70% of your daily caloric intake. All the important facts and supporting studies are included further down in this article but here’s what you need to know about good and bad fats in a nutshell: Good Fats Saturated Fats = Good Found in red meat, butter, ghee, lard, cream, eggs, coconut oil (MCTs) or palm oil Monounsaturated Fats = Good Found in extra virgin olive oil, avocados, avocado oil and macadamia nut oil Natural Trans Fats = Good Found in meat from grass-fed animals and dairy products Bad Fats Processed Polyunsaturated Fats = Bad Avoid vegetable and seed oils including: Canola, Soybean, Corn, Sesame, Grapeseed, Peanut, Sunflower Processed Trans Fats = Bad Avoid processed foods, fast foods, margarine and commercially baked goods. IMPORTANT: Most of your daily fat intake should consist of saturated and monounsaturated fats. Fat is identified by the amount that’s dominant in the mixture. Extra Virgin Olive Oil is about 73% monounsaturated fat so it is considered monounsaturated. Butter is about 65% saturated and thus a saturated fat. Below is a breakdown of each type of fat so you can start eating the right fats immediately. Saturated Fatty Acids (SFAs) Saturated Fats Don’t Increase Chances of Heart Disease Saturated fats are great! Although the government has condemned saturated fats to fat hell, there have been many studies with extremely conclusive results (21 studies with a total of 347,747 subjects) showing that there is no significant evidence of saturated fat increasing risk of heart disease in any way.2 Saturated Fats Increase Concentrations of Larger LDL Cholesterol is extremely important to us. It is used to m Continue reading >>
30 Ways To Eat More Fat
Are you eating enough fat? If you are on a ketogenic diet, like Keto or Atkins Induction, you must eat fat to get thin. Fat is wonderful. Fat adds joy to food. You can indulge in fantastically rich and scrumptious meals while losing weight. Easy, right? But we’ve been brainwashed by decades of misguided anti-fat propaganda. Habits are hard to reverse. So you might unconsciously eat less fat than you need. How much fat is enough? On ketogenic diets, about 70-80% of all calories should come from fat. That’s huge compared to how much fat people get on “standard” diets, let alone on low-fat diets. Here’s a list of ways to get more fat, so that your ketosis is firing on all cylinders. Download printable list >> 1. Choose fatty cuts of red meat General public shuns fatty cuts of meat because of the low-fat BS. Good news for us – lower demand means cheaper prices. Supermarkets often trim fat from meat. Find a butcher – either locally or online – and ask them for untrimmed cuts. Choose pasture-raised grass-fed red meat over grain-fed, for better taste and nutrient quality. Examples of fatty meat cuts are pork belly, pork ribs, lamb neck, untrimmed lamb chops, beef short ribs, rib eye steak and sirloin steak. 2. Opt for poultry legs and wings, plus duck breasts Chicken drumsticks and wings have more fat than breast meat. Roast, slow-cook or fry them for a perfect high-fat meal. Duck breasts have a nice layer of fat under the skin. Many recipes call for scoring the skin to drain some of the fat. Skip this step to retain all the fatty goodness. Duck legs are fantastic when slow-cooked. Obviously, forget the standard diet advice of discarding poultry skin. On Keto, skin is the best part! RECIPE: Pan-fried duck breast with low-carb veggies 3. Eat oily fish for a hit Continue reading >>
Ketogenic Dieting 101: How To Use Fat As Fuel
Eating fat to burn fat sounds contradictory, if not nuts, right? The world is full of people who are fat because of high-fat diets, so why would a fit person want to follow suit? I'm not talking about stuffing your face full of peanut butter cups. I'm talking about following a ketogenic diet—or, put simply, a high-fat, moderate-protein, carbohydrate-restricted diet designed to make the body burn fat for fuel. Bodybuilders, fitness enthusiasts, and researchers alike have found that such diets are an effective fat-loss tool. In fact, studies have shown that ketogenic diets induce numerous favorable metabolic and physiological changes, including weight loss, less oxidative stress, improved body composition, reduced inflammation, and increased insulin sensitivity.[1-4] That being said, what does the science surrounding ketogenic diets have to say about individuals looking to run faster or farther, jump higher, or improve other aspects of sports performance? Shouldn't athletes be swilling Gatorade before, during, and after their events instead of adopting a high-fat, restricted-carbohydrate diet? Not necessarily. Ketogenic diets have become increasingly popular among athletes ranging from Olympic competitors to endurance runners, with good reason. Let's take a closer look at the science. What Exactly Is A Ketogenic Diet, Anyway? Ketogenic diets are very high-fat, moderate-protein, carbohydrate-restricted diets. The exact breakdown of the diet varies between individuals, but a general profile may reflect 70-75 percent fat, 15-20 percent protein, and only 5-10 percent carbohydrate. So, you're probably thinking, all I need to do then is watch out for the carbs, right? Not exactly. Ketogenic diets are not the same as high-protein, carbohydrate-restricted diets. I often hear Continue reading >>
Why Your Diet Should Include More Fat
Think back to the '80s and '90s when buying anything that didn't don a low-fat label was simply taboo. Back then, butter and egg yolks topped the "do not eat" list, while refined carbs and packaged foods weren't given a second thought. But times have definitely changed. These days, experts tout fat as a must-have macro and full-fat products, like whole milk, avocado, ghee and coconut oil, join the ranks of superfoods. Yet, some people still question what kinds of fat they should eat and exactly how it affects the body. That's why we called on Mark Hyman, MD, author of the "Eat Fat, Get Thin Cookbook," to help us wipe clean the greasy mess of info and lay down the facts on fat. Reality: Even though this myth is the basis for low-fat diets and food products, it's far from the truth. Eating fat won't make you fat. Completely eliminating or limiting fat from your diet can actually make you gain weight, often because it leaves you feeling so deprived. Conversely, some studies have found that fatty foods can aid in weight loss. "The problem with most diets is that they lack the key ingredient that makes food taste good and cuts your hunger," says Dr. Hyman. And you guessed it, that's fat. "Healthy fats are the best source of energy for your body, and they keep your metabolism and fat-burning mechanisms running as they're meant to," Dr. Hyman explains. Research supports this, showing that a low-fat diet could slow down metabolism. So now you have permission to enjoy a spoonful of nut butter with an apple before your next workout or a satiating piece of steak for dinner every once in a while. Reality: Not so fast. While saturated fat has long been known as public health enemy number one, recent research proves it's not so scary. Of course, you shouldn't always opt for a meal fu Continue reading >>
Can Eating Fat Help You Lose Weight? Let’s Look At The Ketogenic Diet.
Fat makes your meals more palatable and helps you feel full, so it’s no wonder the high-fat ketogenic diet is increasing in popularity. The diet has been trending for the past three years, as “keto” blogs and cookbooks continue to pop up and build an impressive fan base. This diet has been used under close supervision by physicians and dietitians since the 1920s for treating epilepsy and has shown promise in managing brain cancer. But is it useful and healthy as a strategy for weight loss? First, the basics: On the ketogenic diet, at least 70 percent of your daily calories come from fat. Five to 10 percent of your calories come from carbohydrates (20 to 50 grams a day). The rest, up to 25 percent of your daily energy, comes from protein. By contrast, the healthy diet recommended by the Institute of Medicine is 45 to 65 percent carbs, 20 to 35 percent fat and 10 to 35 percent protein. The ketogenic diet’s low-carb target can be met only by avoiding grains, dairy products, fruit, and legumes such as chickpeas and lentils. Starchy vegetables such as sweet potatoes and squash are out, and even amounts of lower-carb vegetables are limited. So what’s left to eat? Typically, eggs cooked in butter for breakfast; for lunch and dinner, meat, chicken or fish with salad or green vegetables and plenty of oily dressing. Sorry folks, no alcohol on this diet. Even red wine is out. The ketogenic diet gets its name from a process called ketosis. Ketosis happens when your body doesn’t have enough energy from glucose (carbohydrates), so it adapts by using stored fat for energy. The result? Weight loss. Does the ketogenic diet lead to faster or more sustainable weight loss than other diets? The research to date suggests that initial weight loss on the keto diet is impressive but Continue reading >>
The Beginners Guide To Ketosis: Investigating Low-carb, High-fat Eating
The only hard and fast rule of health is that health is personal and what works well for one person may not work for someone else. Aside from that rule, there are “frameworks” that seem to benefit large groups of people. One more level down from that are alternative strategies that benefit smaller groups. Ketosis is likely one of those alternative strategies that works well for certain, smaller groups of people. So, right off the bat I want you to understand that Ketosis might not be for everyone. I’m going to lay out the case for potential benefits of Ketosis. If it sounds interesting and beneficial to you, then consider trying it. (see our free cheat sheet to help you). What is Ketosis Ketosis occurs when liver glycogen gets depleted and the body burns fatty acids for fuel. The primary driver of this state is a very low carbohydrate intake. Often, it also requires a low protein, higher fat intake. You can also achieve a state of ketosis by not eating altogether. The creation of ketones is a byproduct of this metabolic state. Ketones are a source of fuel, just as glucose is a source of fuel. Ketones tend to have some added benefits, though. What role does Ketosis play in human health? Ketosis allows our bodies to function in the absence of carbohydrates, both physically and mentally. Instead of burning carbohydrates, or converting protein to glucose, the body burns ketones. This is pretty much a survival mechanism. It allows your body to function in a state of caloric deprivation. This is why ketosis often gets bad press (as it’s linked to “starvation”). Being a survival mechanism doesn’t make it invalid as a strategy, though. There can still be potential benefits to be had. Let’s cover a few of them… Ketosis and Accelerated Fat Loss Being in ketosis Continue reading >>
The Importance Of Fats In A Ketogenic Diet
There are 3 main types of fats that we see in everyday life. There’s been quite a lot of misconceptions and misinformation that has built up over the years about fats. All of these 3 fats are important to our healthy, and should always be incorporated into your diet. The way that we identify what type of fat we are eating is by the amount that is dominant in the mixture. For example, we call Olive Oil (~75% monounsaturated) a monounsaturated fat and we call butter (~60% saturated) a saturated fat. All real foods will contain a mixture of: Saturated Fats – These fats are necessary and keep your immune system healthy, your bone density normal, and your testosterone levels in check. For years they were dumped into the danger category along with trans fats, but studies have proven them to be necessary time and time again. They have also been found that they have no association with risk of heart disease. Foods that have them include meat, eggs, and butter – food that we have been eating for thousands of years. These fats will improve HDL/LDL cholesterol levels. Polyunsaturated Fats – These are usually seen in the form of vegetable oils and have been hailed as wonderful, but in fact, are normally highly processed. All of those “heart healthy” margarine spreads we see – avoid them. Studies have shown that the rising rates of heart disease are linked with liquid vegetable oils and trans fats – not saturated fats. Don’t get this confused, as fatty fish is also high in polyunsaturated fats, and these are great for you. Takeaway note is that processed polyunsaturated fats are bad (will worsen HDL/LDL cholestertol levels) and natural polyunsaturated fats are good (will improve HDL/LDL cholesterol levels). Monounsaturated Fats – These are pretty well known and a Continue reading >>
22 Foods To Eat On A Ketogenic Diet
A ketogenic diet is a low-carb, moderate-protein and high-fat nutrition plan. This article addresses some of the best foods to eat on a ketogenic diet. Following a ketogenic diet has been effectively shown to improve cardiovascular health, regulate the endocrine system, stabilize blood glucose levels, support weight loss, improve insulin sensitivity in people with type-2 diabetes and even treat neurological dysfunction (8, 9). Additionally, a ketogenic diet can improve your energy, cognitive acceleration and overall daily performance. Most people feel their best when in a state of mild-ketosis. One of the big challenges, is that most people have been raised on higher carb comfort foods. So rather than focusing on what foods you will miss, shift your energy to all the great foods you can enjoy. Here are 22 foods to eat on a ketogenic diet that you will LOVE! 1. Lemons & Limes: Most citrus fruits are packed with sugar. Lemons and limes however offer you the pleasure of a low-glycemic fruit to enjoy regularly and are rich in anti-inflammatory nutrients like citric acid, vitamin C and bioflavonoids. (1) Citric acid helps stabilize blood sugar levels and combat the inflammatory effects of sugar while also serving as an alkalizing agents for the body. Lemons and limes are some of the best foods you can use daily to help detoxify the gastrointestinal tract because of their natural antiseptic properties. Add a fresh squeeze of lemon or lime to your water throughout the day and use in many food preparations such as meat marinades and dressings. 2. Herbs: Herbs pact some of the most powerful antioxidants. Bitter herbs like ginger, turmeric, and parsley stimulate digestive function by improving gut health. They support enzyme and bile secretion from the liver as well as the gallbl Continue reading >>