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What to eat and what to avoid in a keto diet?

If you are starting a keto diet, you need to know that it's an eating plan which will help you to go into ketosis. Ketosis is a state where your body will start using fat as a primary fuel source instead of carbohydrate. This is a great diet plan when you want to lose extra fat and bodyweight and become slimmer and look better. When you eat the recommended foods, your body can enter a state of ketosis in 1 to 3 days. Most of the calories that you consume during this time come from fat, a little bit of protein and very little carbohydrates. There are many benefits and some risks involved in a keto diet and you need to know about it before you start your own keto diet program.

A complete keto diet food guide

If you are wondering what you can eat in a keto diet and what you cannot, this is a valid point. You need to know what foods you will be eating before you start a keto diet. Let's find out what you can eat and what you cannot.

Protein

Liberally:

  • Grass-fed beef
  • Fish, especially fatty fish, like salmon
  • Dark meat, chicken

Occasionally:

  • Bacon
  • Low-fat proteins, such as skinless chicken breast and shrimp. You can add a sauce on top for some fat rather than eating plain.

Never:

  • Cold cuts with added sugar
  • Meat that has been marinated in sugary sauces
  • Fish or chicken nuggets

Oil and Fat

Liberally:

  • Avocado oil
  • Olive oil
  • Coconut oil
  • Butter
  • Heavy cream

Occasionally: 

  • Sunflower oil
  • Safflower oil
  • Corn oil

Never:

  • Margarine
  • Artificial trans fats

Fruits and Veggies

Liberally:

  • Avocado
  • Leafy greens, like spinach and arugula
  • Celery
  • Asparagus

Occasionally: 

  • Leeks
  • Spaghetti squash
  • Eggplant

Never:

  • Potatoes
  • Corn
  • Raisins

Nuts and Seeds

Liberally:

  • Walnuts
  • Almonds
  • Flaxseed and chia seeds

Occasionally:

  • Unsweetened nut butters (almond or peanut butter)
  • Cashews
  • Pistachios

Never:

  • Trail mixes with dried fruit
  • Sweetened nut or seed butters
  • Chocolate-covered nuts

Dairy Products

Liberally:

  • Cheddar cheese
  • Blue cheese
  • Feta cheese

Occasionally:

  • Full-fat cottage cheese
  • Full-fat plain Greek yogurt
  • Full-fat ricotta cheese

Never:

  • Milk
  • Sweetened nonfat yogurt
  • Ice cream

Sweeteners

Liberally: Practice moderation with sweeteners.

Occasionally:

  • Stevia
  • Erythritol
  • Xylitol

Never:

  • Agave
  • Honey
  • Maple syrup
  • White and brown sugars

Condiments and Sauces

Liberally:

  • Guacamole
  • Lemon butter sauce
  • Mayonnaise (ensure there's no sugar added)

Occasionally:

  • Raw garlic
  • Tomato sauce (look for those with no added sugar)
  • Balsamic vinegar

Never:

  • Barbecue sauce
  • Ketchup
  • Honey mustard

Drinks

Liberally:

  • Water
  • Almond milk
  • Bone broth
  • Plain tea

Occasionally:

  • Black coffee
  • Unsweetened carbonated water
  • Zero-calorie drinks

Never:

  • Soda
  • Fruit juice
  • Lemonade

Herbs and Spices

Liberally:

  • Salt (salt foods to taste)
  • Pepper
  • Thyme, oregano, paprika, and cayenne

Occasionally: 

  • Ground ginger
  • Garlic powder
  • Onion powder

Never:

  • Herbs and spices are generally okay to use in small amounts to add flavor to foods.

Supplements

Consider taking:

  • Fiber
  • Multivitamin

Optional: 

  • MCT oil
  • Exogenous ketones

References 1. Personalized Keto Meal Plan Builder
2.Ketogenic diet
3.Ketogenic diet: Is the ultimate low-carb diet good for you?