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Ketogenic Diet Foods Allowed
Just because a portion of healthy food doesn’t automatically mean it’s suitable for a ketogenic diet; in fact, it is quite the opposite. Below, we look at what is and isn’t allowed to be eaten on a keto diet.
What Can We Eat When We Are On A Ketogenic Diet?
In a way, the keto diet is the ugly duckling among diets. For example, dairy products and butter are allowed, but yogurt is usually not.
Vegetables are also tricky: you can and should eat them, but not every veggie suites in. Leafy vegetables are okay, but corn is not. Almonds, walnuts, and macadamia are allowed, but peanuts are forbidden.
Whether a portion of food is suitable for the ketogenic diet depends mainly on how many carbohydrates it contains – even though the diet allows many foods with high-fat content.
As a general rule, a maximum of 5 to 10% of average energy needs are met by carbohydrates on the keto diet; this forces the body to go into ketosis and burn fat instead of carbohydrates. Between 10 and 20% of daily energy needs can be met by protein, and clearly, the most considerable portion (namely 70 to 80%) comes from high-fat foods.
So, to get to this level, you need to eat high-fat foods all the time – at all meals and snacks.
However, this isn’t very easy because carbohydrates are found in pasta, potatoes, and starchy foods in general. In other foods, vegetables, legumes, and fruits are sometimes even in slightly larger amounts. This also applies to yogurt, corn, and peanuts. And this is precisely why they are not on the list of keto-compatible foods.
What Can We Eat? – Ketogenic Diet Foods Allowed
Keto allowed foods: Since we can practice a ketogenic diet in different ways, there is no universal list of foods guaranteed to be allowed. However, the following overview will give you a relatively reliable idea of what is allowed and not.
- Oils (olive, coconut, etc.)
- Ghee (Indian product, like clarified butter)
- Animal fats (duck, pork, etc.)
- Certain nuts (walnuts, pecans, macadamia, almonds)
- Grains and seeds
- Lamb meat
- Fatty fish
- Dairy products with low lactose content (cottage cheese, ricotta, mature or hard cheese)
- Non-starchy vegetables (leafy greens, broccoli, cauliflower, Brussels sprouts, asparagus, peppers, onion, garlic, mushrooms, cucumber, celery, eggplant)
- Wild berries and fruits
What Can We Not Eat? – Ketogenic Diet Foods Not Allowed
- Dairy products with high lactose content (yogurt and milk)
- Breakfast cereals
- Flour and related products (cakes, muffins, rolls, and pastries)
- foods with high levels of natural or added sugars
- most fruits
- Starchy foods (potatoes, corn, beets, squash)
Ideas For Keto Meals
Whether it’s breakfast, lunch, dinner, or a tasty snack, we’ve picked out meals that support your ketogenic diet to make everyday life a little easier during your diet.
A quick breakfast of toast, oatmeal, or cereal with fruit is unfortunately out of the question. The first meal of the day is a bit more elaborate. How about:
- Eggs with bacon
- Omelet with (keto-compatible) vegetables and cheese
- Chia pudding with wild berries
- Cheese frittata (without potatoes)
- Poached eggs with avocado slices and (allowed) vegetables fried in oil
Quick meals (including take-away food) like a whole grain sandwich aren’t really in the ketogenic diet. Come up with something:
- Sushi without rice, with salmon and avocado.
- Salade niçoise
- Cauliflower broccoli soup with crispy pancetta
- Avocado stuffed with seafood
- keto compatible bento box
When it comes to dinner, of course, it’s not enough to avoid carbohydrates. It should also contain as many fats as possible:
- Zucchini spaghetti with bolognese sauce.
- Roast chicken (with skin) with keto-compatible vegetables
- Fish with walnut breading and salad or vegetables
- Lasagne with eggplant slices
- Lettuce wrap with gravy, avocado, and cheese
Your snacks should also be high in fat! To consume the enormous amounts of fat is required on the keto diet:
- Vegetable sticks with nut puree or guacamole.
- Canned tuna
- Smoothie with leafy greens, coconut milk, and avocado
- keto-compatible nuts
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