Ketosis 101

What Food Can I Eat on Keto?

As you know well by now, the ketogenic diet is a high-fat, moderate protein, low carbohydrate diet. You do not need to completely remove carbs from your diet, but you do need to control your intake, limiting yourself to 5% of your daily calories or around 20g per day.
While you should avoid carbohydrates as much as possible (while still maintaining a balanced diet), there are plenty of foods you can and should eat on the ketogenic diet. Keep reading to learn what these foods are.
Fat, Fat, and More Fat
Dietary fat is the foundation of the ketogenic diet. The whole point of the diet is to restrict your carbohydrate intake while increasing your fat intake in order to encourage your body to start burning fat instead of glucose as your primary source of energy. The best way to achieve and maintain ketosis is to make sure 70% to 75% of your calories come from fat.
So, what kind of foods are the best to consume on the ketogenic diet? Here’s a quick list of the kinds of fats and oils you should focus on for the keto diet:

• Avocado
• Avocado oil
• Butter
• Cocoa butter
• Coconut butter
• Coconut oil
• Corn oil
• Flaxseed oil
• Ghee
• Heavy cream
• Lard
• Macadamia oil
• Mayonnaise
• MCT oil
• Olive oil
• Peanut oil
• Safflower oil
• Sesame oil
• Sunflower oil
• Tallow
• Walnut oil

In addition to these fats and oils, you can also include certain low-carb nuts, seeds, and butters in your ketogenic diet. The best nuts to enjoy are brazil nuts, pecans, macadamia nuts, and walnuts because they are the lowest in carbs. You can enjoy almonds, pine nuts, peanuts, and hazelnuts in moderation. Nut butters made from these nuts are also keto-friendly when they fit your macros, as are nut flours. As far as seeds that are approved for the ketogenic diet, the best options are chia seeds, flaxseed, hempseed, sesame seeds, and sunflower seeds.
Remember, the ketogenic diet is not an excuse to eat all of the unhealthy things you couldn’t eat on other diets. You still need to maintain the proper balance of nutrients and you should avoid going overboard on healthy fats. Be sure to include things like coconut oil, avocado, olive oil, and fatty fish in your diet to provide healthy unsaturated fats to balance out the saturated fats you get from
Keto-Approved Protein Options
While fat is the most important macronutrient on the ketogenic diet, you also need to make sure you get enough protein. The ideal protein content for the ketogenic diet is between 20% and 25% of your daily calories. Again, make sure to strive for balance when it comes to eating protein on the ketogenic diet – don’t just eat handfuls of bacon.
Technically, all kinds of meat, eggs, and seafood are keto-friendly but there are certain cuts or varieties of these foods which have a higher concentration of fat. Here are the best protein options to include in your keto diet:

• Bacon
• Beef
• Calamari
• Catfish
• Chicken
• Clams
• Cod
• Crab
• Duck
• Eggs (whole)
• Egg yolks
• Flounder
• Goat
• Haddock
• Halibut
• Ham
• Lamb
• Lobster
• Mackerel
• Mahi-Mahi
• Mussels
• Offal
• Oysters
• Pheasant
• Pork
• Salmon
• Sausage
• Scallops
• Snapper
• Squid
• Quail
• Trout
• Turkey
• Tuna
• Veal
• Venison

Many people struggle with their protein intake on the ketogenic diet, but it is important to keep an eye on your macros. If you are going to go over on anything, make sure you go over on fat. Not only could eating too much protein kick you out of ketosis, but your body can only absorb so much at once – the extra will simply be excreted in your urine.
Does this surprise you? If you think about it, it makes sense. Protein is more difficult for the body to digest and break down, so it stays in your digestive system longer than carbohydrates and fat. This is particularly important to know if you’re trying to build muscle but if you’re just following the keto diet to lose weight, you don’t need to know the details. Just know that each meal you eat should be balanced in terms of nutrition with the emphasis being on fat rather than protein or carbohydrates.
What About Veggies and Other Foods?
Fat and protein will make up the majority of your ketogenic diet, but you should still include some low-carb fruits and veggies for nutritional balance. It is best to avoid dried fruit and fruit juices (particularly sweetened varieties) because the carb content is simply too high, but some fresh fruits and vegetables are considered keto-friendly. You can enjoy these when they fit your macros.
Here is a list of the fruits and veggies that have the lowest carb content:

• Asparagus
• Avocado
• Blackberries
• Blueberries
• Bell peppers
• Broccoli
• Brussels sprouts
• Cabbage
• Cauliflower
• Celery
• Cucumber
• Coconut
• Eggplant
• Grapefruit
• Green beans
• Kale
• Kiwi
• Lemon
• Lettuce
• Lime
• Olives
• Plums
• Raspberries
• Spinach
• Strawberries
• Tomatoes
• Zucchini

In addition to these fresh fruits and veggies, you can enjoy some root vegetables in moderation. Carrots, beets, onions, rutabaga, and celeriac all have similar carb content while parsnips, potatoes, and sweet potatoes are much higher. You should also consider the sugar content of certain fruits and vegetables – things like berries, carrots, and tomatoes are higher in sugar than other options.
There are also a number of dairy products you can also include in your ketogenic diet. When choosing dairy products, make sure they are high-fat or full-fat – this applies particularly to things like cream and yogurt. You should always check the food label to make sure the product doesn’t contain too much added sugar which might increase the carb content.
For keto-friendly dairy products, stick to these options:

• Blue cheese
• Brie
• Cheddar cheese
• Colby cheese
• Cottage cheese
• Cream cheese
• Feta cheese
• Goat cheese
• Greek yogurt
• Half n’ Half
• Heavy cream
• Mascarpone
• Mayonnaise
• Monterey jack
• Mozzarella cheese
• Parmesan cheese
• Swiss cheese
• Whipped cream

Now that you have a good understanding of what foods you are allowed to eat on the ketogenic diet, you can probably already guess at some of the foods you should avoid. Just remember that the key to everything is moderation – feel free to enjoy a keto-friendly food as long as it fits your macros!

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