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What Can You Eat On A Keto Diet?
What exactly is behind this unique form of a low-carb diet? We are going to reveal it to you here! Lots of meat, no carbohydrates – that’s what most people think of when they hear about the ketogenic diet. On a keto diet, these foods are allowed:
1. Vegetables You Can Eat On A Keto Diet
It provides you with essential vitamins, minerals, and fiber. On the ketogenic diet, it’s best to keep it as the traffic light at the crosswalk: green? Go. Green vegetables are interesting to you because they are low in carbohydrates. Red (and yellow) vegetables you enjoy only in moderation. Except for tomatoes, here you can access. On the other hand, you should avoid root vegetables as much as possible.
- Pak Choi
- Brussels sprouts
- White cabbage
- Chinese cabbage
- Green salads
- Green peppers
2. Meat You Can Eat On A Keto Diet
There are no carbohydrates in unprocessed meat, but your body needs proteins and B vitamins. Sausages without added sugar or starch are also allowed. At best, look for the organic seal.
- Beef / Veal
3. Fish You Can Eat On A Keto Diet
Fatty fish provides you with proteins and valuable omega-3 fatty acids. Read all about fish in our article From cod to turbot – enjoying noble delicacies.
- Pike perch
4. Seeds, Nuts, And Kernels You Can Eat On A Keto Diet
They provide your body with good fats, zinc, vitamin E, magnesium, and fiber.
- Pine nuts
- Seeds such as chia, flax, or hemp seeds
- Sesame seeds
- Sunflower seeds
- Pumpkin seeds
- Macadamia nuts
5. Dairy Products You Can Eat On A Keto Diet
Always reach for the full-fat variety, but at the same time be aware of the sometimes high carbohydrate content and the amount of saturated fat. By the way: goat’s milk is often better tolerated than cow’s milk.
- Harz cheese
- Cottage cheese
- Feta cheese
6. Fruits You Can Eat On A Keto Diet
Because of their high fructose content, most tropical fruits are omitted from the ketogenic diet. However, you may still enjoy some tasty treats.
Also on your menu is protein- and vitamin-rich organic chicken eggs, meat alternatives like tofu, and healthy fats from high-grade extra virgin olive oil or coconut oil:
Olive oil provides essential unsaturated fatty acids that prevent cardiovascular disease. Olive oil is not suitable for sautéing vegetables, fish, or poultry; the nutrients are lost when the heat is too high. It is better to use coconut oil for this purpose.
Ketogenic diet: These foods are forbidden
- Tuber/root vegetables such as (sweet) potatoes or parsnips
- Light products
- Fruits with a lot of fructose, such as bananas or pineapple
- “Unhealthy fats” like in mayonnaise
- Sugary foods such as sweets, soft drinks, and many fruit juices
- Prepared foods
- Grains, including pasta or rice
- Spice mixtures
- Legumes such as beans, peas, or chickpeas