Choosing Keto Foods: what to Eat and Avoid

Ketogenic-Diet-Food-Market-2021 (1)

What are the best foods to eat on a keto diet? In this post, you’ll get our top tips for choosing keto foods.  You’ll learn what to eat and drink, what to avoid, and the NUMBER ONE mistake that might be stalling your weight loss on keto. Let’s get into it!

Keto Foods To Eat

To be successful on keto, you’ll want to eat very few carbs — less than 20 grams of net carbs per day. So you’ll want to eat foods that are very low in carbs like:

  • Meat
  • Poultry
  • Seafood

Including fatty cuts like ribeye steak and fried chicken thighs.  

  • Eggs
  • Cheese 

They are also excellent keto options. They’re versatile and convenient, whether eaten alone or combined as the crust for a delicious keto pizza.

What about vegetables?
There are dozens of vegetables keto foods you can enjoy on a keto diet, like:

  • Salad greens
  • Broccoli
  • Cauliflower
  • Zucchini
  • Avocados
  • Butter-fried cabbage

Eat these vegetables in a side dish, a stir-fry,  or in a salad with protein foods. For example, a Cobb salad with chicken, egg, cheese,  greens, tomato, avocado, and creamy Ranch dressing is a great keto option. Use butter or oil for cooking or making creamy sauces. And most nuts are ok to eat, as long as you keep portions small.

best worst vegetables - keto food

What you should drink

  • Water
  • Coffee
  • Tea 

They are your best options keto foods.
I know what you’re thinking.  Don’t worry! You can also enjoy an occasional glass of dry wine or unsweetened spirits on a keto diet.
Overall though, choose beverages that are carb-free and save your carbs for vegetables, berries, nuts, and other nourishing keto foods.

Keto Diet Food to Eat

When to eat!

It is always better to keep a count on the meals that you eat. So eat a very heavy breakfast and have a decent lunch. Avoid snacking. Because you don’t want to have too many insulin spikes in a day. Initially, if you feel too hungry during the day you can snack on nuts, seeds, and cheese. Unsweetened peanut butter could be an option too. Why are we asking you to stick to fewer meals? This is because weight loss slows down or sometimes stops due to unnecessary snacking. But just because we said this, don’t starve yourself while you are on a Keto diet plan. Having a good full meal with high fats will most probably keep you full for longer. So, eat well when you do! To know more about keto diet for vegetarians and keto diet for non-vegetarians, just read on.

Keto Foods Not To Eat

Avoid starchy foods like:

  • Bread
  • Pasta
  • Potatoes
  • Crackers
  • Tortillas
  • And similar items. 

All of these – even “healthy” whole grains – are too high in carbs for a keto diet.
Also stay away from anything made with sugar, such as:

  • Candy
  • Cakes
  • Cookies
  • Doughnuts
  • Ice cream,  
  • Sweetened yogurt
  • Breakfast cereals

Even “natural” sugars like fruit are off-limits, except for some berries in small amounts.

What you shouldn’t drink

  • Fruit juice
  • Soda
  • Sweet alcoholic drinks.

Let’s do a quick recap: Remember,  to be successful on a keto diet, you’ll want to eat very few carbs —  less than 20 grams of net carbs per day.

You’ll need to avoid foods high in sugar or starch, such as desserts and bread. The good news is: you’ll eat lots of flavorful foods including all types of meat, fish, eggs, and vegetables topped with butter or a creamy sauce. Missing potatoes, pasta, rice, or bread? There are many keto-friendly substitutions for all your high-carb favorites. You can learn more at The Essential Keto Cookbook here with 105 ketogenic diet recipes to help you feel energized, regain your health, lose weight, and keep you in nutritional ketosis.
Adding lots of fat to your food because you think it will help you burn body fat.
This is not only a big mistake, it’s also the number one “keto myth.”  
Eating very few carbs can help lower insulin levels, which allows you to access your body fat for energy. However, if you eat a  lot of fat, your body will end up burning the excess fat that you’ve eaten rather than the fat stored in your body.

So while you can enjoy fatty meats, cheese, and other rich foods, don’t go crazy with added fats. Just include enough for flavor. As a health coach, I’ve heard the keto diet criticized for being boring, unsustainable, and limiting food choices to bacon, butter, and burgers without the bun.  

The truth is, keto food eating allows a wide variety of tasty foods based on your own preferences.
I can almost guarantee you’ll become a keto fan once you try this delicious way of eating and see how it can help you lose weight and feel better!

Keto Diet Food to avoid

Top Tips for Choosing Keto Foods Video

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