Keto Diet Food Guidance

Wondering what fits into a keto diet — and what doesn’t? “It’s so important to know what foods you’ll be eating before you start, and how to incorporate more fats into your diet,” says Kristen Mancinelli, RD, author of The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss, who is based in New York City. We asked her for some guidelines.

Keto Diet Food Guidance

Protein

Liberally: (That said, ketogenic diets aren’t high in protein, they focus on fat, so these should all be consumed in moderation.)

· Grass-fed beef

· Fish, especially fatty fish, like salmon

· Dark meat chicken

Occasionally:

· Bacon

· Low-fat proteins, like skinless chicken breast and shrimp. These are great to include in your keto diet, but add a sauce on top for some fat rather than eating plain.

Never:

· Cold cuts with added sugar (read the label!)

· 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: (Limit your consumption, which should be easy to do when avoiding packaged foods, which these are often found in.)

· Sunflower oil

· Safflower oil

· Corn oil

Never:

· Margarine

· Artificial trans fats

Fruits And Veggies

Liberally:

· Avocado

· Leafy greens, like spinach and arugula

· Celery

· Asparagus

Asparagus

Occasionally: (These are still great choices, but you’ll also need to count these carbs.)

· Leeks

· Spaghetti squash

· Eggplant

Never:

· Potatoes

· Corn

· Raisins

Nuts And Seeds

Liberally:

· Walnuts

· Almonds

· Flax 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

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 (watch caffeine consumption)

· Unsweetened carbonated water (limit only if bubbles make you bloated)

· Zero-calorie drinks

Never:

· Soda

· Fruit juice

· Lemonade

Herbs And Spices

Liberally: (All herbs and spices fit in a keto diet, but if you’re using large amounts, Mancinelli recommends counting the carbs.)

· Salt (salt foods to taste)

· Pepper

· Thyme, oregano, paprika, and cayenne

Occasionally: (These are still great choices, but contain some carbs.)

· 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: (These help you produce ketones more quickly, but Mancinelli says she has no opinion either way on recommending you take them or not.)

· Exogenous ketones

· MCT oil

MCT Oil

If someone desires to use any Keto Diet Supplements or any Calorie Loss Pill then you can use KetoFit Fat Loss Supplement or any weight loss product including Garcinia Cambogia Pills. The product is said to give effective results that have no side-effects.

What Happens After I Reach My Health And Weight Goals On Keto?

Once you reach your goals you can either keep eating keto (to maintain the effect), or you can try adding a bit more carbs. In the latter case the effect of the keto diet will be slightly weaker, and you may or may not regain some weight.

If you completely revert to your old habits, you’ll slowly return to the weight and health situation you had before. It’s like exercising – if you stop doing it, you’ll slowly lose the benefits. As you may expect, keto, like exercise, only works when you do it.