Keto Food Chart
What to Eat & What to Avoid on the Lifestyle
Adhering to the keto diet is one of those things that’s easier said than done. Take heart though. Typically the reason folks have a hard time sticking with it is that they lack proper information regarding what they should and shouldn’t eat. So below we’re going to provide that with our keto diet food chart.
The Basics of the Food Groups
As a general rule you want to stick to the following food groups:
Now that we have the general keto food chart sketched in let’s take a closer look at each food group.
1. Fats and Oils
Remember on the lifestyle you’re going to transition from using carbs as your power source to using fats. Here is a brief overview of the different types of fat, which ones are good for your routine and which ones are not.
Note: Any vegetable oils should be cold pressed.
2. Vegetables and Fruit
There are no mysteries here. Stick mostly to the green leafy vegetables, especially the darker ones like spinach and kale. Limit your intake of the following:
With protein, you're going to have to be careful because, while it's important, too much can produce excessive amounts of glucose. Moderation is the key. Here are some excellent sources of protein for your keto food chart:
Dairy is a potential problem because it’s so often heavily processed. You should limit your dairy intake to organic or raw items such as:
Dairy is often the reason folks fall off the keto wagon. It’s essential that you stay away from processed dairy products and that, when you do consume dairy, that you consume moderate portions.
Like dairy, nuts and seeds are a mixed bag. Some are a good source of the natural fats you're looking for, and some are to be avoided altogether because they're high in carbs. Here's a list of nuts and seeds to include and not include on your keto food chart:
Dehydration is something to always be on guard for when on the low-carb diet because it has a natural diuretic effect. As such there’s no excuse for not drinking plenty of water every day. Any reputable keto food chart should insist on eight glasses a day. Some will recommend a gallon of water a day. We don't know if we'd go that far, but eight glasses should be the minimum. Here are some other beverages that are typically okay on the lifestyle:
What About Condiments, Sweeteners, Spices and More?
People who fail to maintain a state of ketosis are often dumbfounded as to why. In many cases, the culprit is something like alcohol, but in other cases, the responsible party is the condiments they add to their food or the spices or the sweeteners they're using. So let's take a look at these hidden dangers.
The problem with spices is that they contain carbs. So when people add them to their dishes to ratchet up the taste a bit, they're also undermining the low carb nature of their meal. This is especially true of premixed spice packs that often have sugar mixed in. Spices such as cinnamon, cayenne pepper, basil, cilantro, oregano, and chili powder are typically okay to include in your keto food chart, but only in modest amounts. To be safe, you can’t lose by sticking to (sea) salt and pepper.
One reason so many condiments taste so good is that they’re loaded with sugar. So slathering your food with standard ketchup is a surefire way to kick yourself out of ketosis. The following condiments are typically okay for keto if consumed in small amounts:
Again, there are no mysteries here. For the most part, it's a matter of reading the labels and avoiding those that contain sugar.
- Artificial sweeteners
Some sweeteners are better than others, and instead of listing all the sweeteners you shouldn't use our keto food chart will list the ones that are generally okay.
The Different Foods to Avoid
As we near the end of our keto diet food chart it’s essential that we leave you with a bright idea of the foods that are definite no-nos when it comes to the ketogenic diet. Sometimes all the details only serve to confuse people. So here is a simple list of foods to avoid when on the low-carb lifestyle.
As a general rule, any food that was created in a bakery or factory should only be on your keto food chart as food to avoid. There are some exceptions, but don’t take a chance unless you read the label first and it passes keto muster.
Dealing with Cravings...
When you're first starting out, you'll likely be beset by food cravings in general and sugary cravings in particular. The general food cravings may be the result of a lack of nutrients so you may need to do a better job of adjusting and balancing your dietary intake. Sugar cravings are to be expected when you stop eating sugar. You're going to have to tough it out. They will pass.