Complete Keto Diet Food List – Eat and Avoid Low-Carb Diet 2024

Complete Keto Diet Food List – The Ketogenic Diet, also known as the “Keto Diet,” is a low-carb, high-fat diet that has become popular in recent years. The goal of the diet is to enter into a state of ketosis, where the body burns fat for fuel instead of carbohydrates.

Complete Keto Diet Food List

Here is a comprehensive list of foods that you can eat on the keto diet:

01. Keto Diet Meats List

• Beef
• Chicken
• Turkey
• Lamb
• Veal
• Bacon
• Sausage

02. Keto Diet Seafood List

• Fish (salmon, tuna, mackerel, etc.)
• Shellfish (shrimp, crab, lobster, etc.)
• Oysters
• Beef
• Lamb
• Goat
• Bison
• Quail
• Chicken
• Duck
• Moose
• Wurst
• Paté
• Pancetta
• Turkey
• Organ meats
• Bacon
• Elk
• Venison
• Sausages
• Hotdogs
• Prosciutto
• Jerky
• Biltong

03. Keto Diet Dairy List

• Hard Cheeses (such as Parmesan, cheddar, and gouda)
• Soft Cheeses (such as cheddar, mozzarella, blue, cream cheese, mascarpone, brie, etc.)
• Heavy cream
• Quark
• Butter
• Heavy cream
• Yogurt (full-fat)
• Creme fraiche
• Greek yogurt
• Skyr
• Cottage cheese
• Sour cream
• Kefir

04. Eggs

• Whole eggs
• Egg whites

05. Vegetables

• Avocado
• Cauliflower
• Broccoli
• Broccolini
• Bell peppers
• Asparagus
• Cucumber
• Tomatoes
• Mushrooms
• Peppers
• Kohlrabi
• Celery
• Green beans
• Leafy greens (spinach, kale, lettuce, bok choy and napa cabbage etc.)
• Radishes
• Lettuce (such as romaine and arugula)
• Zucchini
• Dark leafy greens (such as kale, spinach, and collard greens)
• Eggplant
• Leek
• Garlic
• Celeriac
• Cabbage
• Brussels sprouts
• Jicama
• Jalapeños
• Onion
• Rutabaga
• Yellow squash
• Spaghetti squash
• Bean sprouts
• Artichokes
• Sauerkraut
• Kimchi

06. Fats and Oils

• Olive oil
• Coconut oil
• Avocado oil
• Butter
• Ghee

07. Nuts and seeds

• Almonds
• Macadamia nuts
• Walnuts
• Chia seeds
• Flaxseeds
• Sunflower seeds

08. Beverages

• Water
• Coffee
• Tea
• Bone broth

09. Sweeteners

• Erythritol
• Stevia
• Monk fruit extract

It is important to note that the above list is not exhaustive and there may be other foods that are acceptable on the keto diet. It is also important to make sure you are getting enough vitamins and minerals by eating a variety of foods and incorporating low-carb vegetables into your diet.

The Benefits of a Ketogenic Diet

The ketogenic diet, also known as the “keto diet,” has been gaining popularity in recent years as a way to lose weight and improve overall health. The diet is based on a low-carb, high-fat approach that encourages the body to enter into a state of ketosis, where it burns fat for fuel instead of carbohydrates.

One of the main benefits of the keto diet is weight loss. By limiting carbohydrates, the diet forces the body to burn stored fat for energy, leading to a reduction in overall body fat. In addition, the diet also tends to reduce appetite and increase satiety, which can make it easier to stick to a caloric deficit and continue losing weight.

Another benefit of the ketogenic diet is its positive effect on blood sugar control. By reducing the number of carbohydrates in the diet, blood sugar levels can be stabilized, which can be especially beneficial for people with type 2 diabetes. The diet can also improve insulin sensitivity, which helps the body better regulate blood sugar levels.

The keto diet can also have a positive impact on heart health. Research has shown that a low-carb, high-fat diet can improve markers of heart health, such as blood pressure, triglycerides, and cholesterol levels. This is in part due to the reduction in carbohydrate intake, as well as the increased consumption of healthy fats, such as those found in olive oil, nuts, and avocados.

In addition to its physical benefits, the ketogenic diet can also have a positive impact on brain function. The diet has been shown to improve cognitive function and reduce symptoms of conditions like epilepsy, Parkinson’s disease, and Alzheimer’s disease. This is likely due to the fact that ketones, the byproducts of fat breakdown in the body, are a more efficient source of energy for the brain than glucose.

One potential downside of the ketogenic diet is that it can be difficult to stick to, especially in the beginning. Many people experience “keto flu” as they adjust to the new way of eating, with symptoms such as fatigue, headaches, and irritability. In addition, it can be challenging to find foods that fit within the strict carbohydrate limits of the diet, which can make eating out or socializing with friends difficult.

Despite these challenges, the benefits of the ketogenic diet make it a worthwhile consideration for anyone looking to improve their health and wellness. It is important to remember, however, that the diet should be followed under the guidance of a healthcare professional, especially for people with certain medical conditions.

In conclusion, the ketogenic diet has a range of health benefits, from weight loss and improved blood sugar control, to heart health and cognitive function. While the diet can be difficult to follow at first, the benefits make it a worthwhile consideration for anyone looking to improve their health and wellness. As with any major lifestyle change, it is important to seek the guidance of a healthcare professional before starting the ketogenic diet.

CREDIT: KetoLogic