If you find yourself in a conversation about dieting or weight loss, chances are you’ll hear of the ketogenic diet food plan or keto diet.
That’s because the keto diet has become one of the most popular methods worldwide to shed excess weight and improve health.
Research has demonstrated that adopting this low-carb, high-fat diet can promote fat loss and even improve certain conditions such as type 2 diabetes and cognitive decline.
This article explains what to eat and avoid while following a keto diet and provides a one-week keto meal plan to get you started.
You will find the ultimate ketogenic diet food plan list so you can stock your pantry the right way.


Ketogenic Diet Food Plan

Ketogenic Diet Food Plan


What is Keto?


Keto —short for Ketogenic— is a recently popular diet that promotes weight loss in the body by burning fat instead of sugar (glucose).

When you’re in “ketosis”, your body turns fat into “ketones” in the liver, which is used for energy.

So all you need to know is that for “ketosis” to take place, your ketogenic diet food plan needs to consist of roughly:

  • Fat (80%)
  • Protein (15%)
  • Carbs (5%)

Now, that is a lot more fat than usually recommended. What on earth does a typical diet look like with THAT breakdown?

Lucky for you, there is a simple ketogenic diet food plan list, so you don’t have to worry. 


Before We dive in to which foods you can and can’t eat on the Keto Diet, I want to remind you first of the key principle to weight loss.

You must be burning more energy than you consume each day to lose weight.

You can’t go around eating bacon 24/7 and then point your finger at the Ketogenic Diet food plan for failing to achieve your weight loss goals.

Ketogenic Diet Food Plan


Meats

One of the core components of the Ketogenic Diet food plan is, of course, meat.

Meat is very well known for it’s high-protein, low-carb properties making it perfect for staying in Ketosis.

This doesn’t mean you can let your guard down, however. You need to understand how your meat is prepared if you’re going to seriously stick to this diet.

Although breaded meat is more obvious to the Keto newbie, some processed meats contain added sugar and starchy fillers. Check the labels or speak to your butcher.

Otherwise, here is a good list of approved Keto meats:
  • Bacon
  • Chicken
  • Steak
  • Duck
  • Turkey
  • Salmon
  • Beef
  • Hot dogs
  • Sausages

Seeds & Nuts

Seeds and nuts are a calorie dense snack, packed full of healthy nutrients. They’re super handy to have around the house, or in your work bag, and can even be added to salads to help fill you up.

Be careful though.

Too many of these tasty little treats and you will knock yourself out of ketogenic diet food plan. Some nuts, such as cashew nuts, can contain over 9g of carbs per handful.

Stick to the lower carb nuts and seeds on this list, however, and you should be fine:

  • Brazil nuts
  • Hazelnuts
  • Pine nuts
  • Walnuts
  • Almonds

Fats

This is where the bulk of your calories are going to come from. So it's important to include fats in your ketogenic diet food plan.

Heart-healthy fats and oils are extremely calorie dense and, fortunately for you, a little goes a long way in reaching your weight loss targets.

Just don’t mistake unhealthy trans-fats in being good for the Keto Diet or losing weight. You need to stay well away from any processed fats if you want to be healthy.

Stick to this list of “good” fats and you will good as gold:

  • Butter
  • Cream
  • Eggs
  • Coconut, palm, and extra virgin olive oil
  • Lard
  • Bacon fat
  • Avocados
  • Fish oils
  • Nut oils
  • Yogurt
  • Animal products

Veggies

Your Mom was right when she told you to get your “5-a-day”.

If she was into the Ketogenic Diet food plan, however, it would have been more like “5-a-day-but-make-sure-to-avoid-starchy-vegetables”.

Non-starchy vegetables, on the other hand, are a great way for you to get your daily requirement of vitamins, minerals, and fiber.

As a general rule, try to avoid root vegetables and stick to leafy greens. This way you can avoid unexpected high does of carbs that will knock you out of Ketosis.

Even better, just stick to this list:

  • Asparagus
  • Celery
  • Cucumber
  • Radishes
  • Romaine lettuce
  • Spinach
  • Cauliflower
  • Cabbage
  • Zucchini
  • Eggplant
  • Brussel Sprouts
  • Broccoli
  • Green beans

Dairy

Good news guys, dairy is back on the ketogenic diet food plan!

Dairy and fermented dairy products are a great source of protein and probiotics. They’re also a great way to add flavor and texture to a meal, which makes weight loss diets all the more bearable.

Make sure to read the label as some manufacturers will try to add in hidden sugars to their products. I recommend you go for full-fat options, but keep an eye on your overall calories to make sure you’re staying in a deficit.

Some good dairy choices are:

  • Cottage cheese
  • Sour cream
  • Greek or natural yogurt (unsweetened)
  • Cream cheese
  • Butter
  • Cheese (mozzarella, provolone, swiss, cheddar, etc.)

Having a Keto Diet food list close at hand will help you to quickly reference what you can and can’t eat.

If you enjoyed this Ketogenic Diet Food Plan, please use the buttons below to share to social media and help others on their weight loss journeys! Thanks.



Sources:
https://www.healthline.com/nutrition/keto-diet-meal-plan-and-menu
https://whatswellbeing.com/keto-diet-food-list/