A list of permitted and prohibited products for the keto diet

For the first time after starting a diet, this list should always be at hand. After a few weeks of products containing flour and sugar, you will pass without looking, and your lifestyle will be a keto diet. The list of permitted products, for convenience, is divided into groups, below.

Meat, fish, seafood

  • Meat: lamb, beef, veal, rabbit, pork, bird - turkey, chicken. Choose not lean parts, but the fattest pieces. Bones and systems should not be thrown away - from them fans of keto cook a tasty, useful bone broth, a source of collagen and electrolytes.
  • Seafood: cribs, lobsters, octopuses, mussels, crabs, squid.
  • Fish: the fatter, the better. Any fish is suitable for keto food - from expensive salmon, tuna, halibut to banal mackerel and herring. It can be used in any form, the main thing - do not use breading.
  • By-products - many of them are superior to meat in terms of nutrients. The keto diet can include the heart, tongue, brain, stomach, kidneys, and necessarily the liver.


Eggs

  • Eggs on the keto diet can be eaten in any form: omelet, scrambled eggs, poached. The ideal option - quail eggs or guinea fowl, farm chicken eggs.

Butter

  • Oils are the basis of this system: they contain only fat, which in keto becomes the main source of energy. Three types of fats are used in the diet:
  • Vegetable - olive, coconut, avocado oil are great for the keto diet. The list of permitted and prohibited products does not include other vegetable oils: sunflower, flaxseed, sesame. They do not affect ketosis, but are harmful to health and are not recommended.
  • Dairy - butter, ghee.
  • Animals - lard, pork, beef, goose, chicken fat, lard.

Vegetables and fruits

  • Despite the popular misconception that keto is a diet based on the use of meat, the diet should include a variety of vegetables and greens:
  • Greens: arugula, romaine, dill, spinach, lettuce, parsley, basil, green onions. They can be eaten in any quantity: they contain few carbohydrates and a lot of fiber, saturate the body with vitamins and minerals.
  • Vegetables: zucchini, cucumbers, broccoli and other types of cabbage, in limited quantities - tomatoes, eggplant, peppers. Strictly speaking, vegetables growing above the ground are allowed on the keto, but in the preparation of some dishes we allow the addition of underground vegetables - garlic, onions, carrots, celery (not exceeding the norm of carbohydrates).
  • Fruit. Their range is very limited - they contain a lot of fructose (natural sugar), so it is worth refraining from any fruit except avocado, lime and lemon.
  • Berries. Some types of berries can diversify the keto diet: in small quantities they are added to desserts. It is better to prefer those that contain a minimum of carbohydrates: raspberries, blackberries, gooseberries, black currants.
Dairy products

  • Many adherents of keto advise to give up dairy products to those who have lactose intolerance, autoimmune diseases. Everyone else can add to the diet:
  • cheeses of the maximum fat content - ricotta, mascarpone;
  • greasy cream (33 percent), cream cheese;
  • sour cream and cottage cheese;
  • butter.

In addition to meat, fish and vegetables, the keto diet may include:

  • mushrooms - from mushrooms to local again;
  • nuts that contain a small amount of carbohydrates - almonds, coconut, pecans, macadamia nuts;
  • raw, smoked bacon;
  • quality sausage and sausages (if you read the label carefully - they should not contain starch, soy, sugar);
  • fat;
  • canned fish, meat;
  • chocolate containing a minimum of 85% cocoa;
  • sugar substitutes - erythritol, stevia;
  • coconut and almond flour;
  • alcohol - dry white and red wine, whiskey, vodka, champagne brut.

An appropriate keto diet menu may include three-fried scrambled eggs with bacon, fried in hot oil, for breakfast, beef with vegetables and mushrooms - for lunch, grilled salmon - for dinner. However, due to the absence of a painful feeling of hunger, after keto-adaptation, many quickly switch to a two-course meal or OMAD - a meal once a day.

Keto diet: forbidden foods

On this food system it is necessary to exclude completely the foodstuff containing starch: potatoes, flour products, any porridges, bean (soy, peas, white, red beans). Beer and most fruits, which contain a large amount of digestible carbohydrates, are also banned. Do not use sugar-containing foods. This means that you will have to exclude juices, bars, ice cream, soda (except Light versions), honey, many sauces, smoothies, cookies. It is not recommended to eat low-fat diet food and everything that contains trans fats (margarine, semi-finished products, mayonnaise).

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