W‍hat Foods Can You Eat on Keto?

When you go keto, it’s important to know which foods are and are not keto-friendly. 

The ketogenic diet is a low-carb, high-fat diet designed to help your body enter a state called “ketosis” where it begins burning fats instead of carbohydrates for fuel. 

In this article, I’ll discuss how keto works and what foods you can eat on the ketogenic diet.

What Is a Keto Diet?

Keto is short for “ketogenic” diets, which are low-carb and high-fat diets. People turn to a ketogenic diet for various reasons, but the most common is to lose weight. 

These diets are also known as “low carb high fat,” “high fat low carb,” “very low carbohydrate,” and other variants of the same terminology. 

The goal is to limit carbs in your diet to under 50 grams per day so you can enter a metabolic state called ketosis.

Ketosis is a natural metabolic state where your body burns fat instead of sugar as its primary source of energy.

But, to do this, you have to eat low-carb foods.

However, this can be confusing if you’re a beginner to the ketogenic diet.

So, I’ve listed the best low-carb foods you can eat on a ketogenic diet.

1.) Eggs

Eggs are one of the most nutritious, versatile, and delicious foods out there. And since they’re low in carbs and high in fats and protein, they’re perfect for people on ketogenic diets.

Eggs are rich in vitamins, minerals, and healthy fats. 

And, they’re also an amazing source of protein.

While many people who are not on a ketogenic diet avoid eggs due to their high cholesterol content, recent studies have suggested that cholesterol in foods has little effect on blood cholesterol levels and poor health. 

One study with 500,000 people found that those who consumed around an egg a day had a lower risk of developing heart disease compared to people who consumed fewer eggs.

This is contrary to most people’s beliefs on dietary cholesterol and heart disease.

But, as more research comes out showing the benefits of eating cholesterol-rich foods like eggs, I believe the general public will change their beliefs.

2.) Nuts

Nuts, like peanuts, pecans, and almonds, are a great addition to a ketogenic diet because they’re low in carbs and high in fat.

Studies have shown that regularly consuming nuts decreases your risk of developing diabetes and heart disease.

And, since they’re low in carbs and high in fats, they’re a great snack option for people on ketogenic diets.

3.) Red Meat

Red meat is a low-carb, high-protein food that’s rich in B vitamins and minerals. It is also high in fat, so it is specifically a great choice for people following a keto diet. 

Other types of red meat, like lamb, pork, and veal, are also low in carbs, but high in fat and protein, so they’re also a great choice for people on keto.

4.) Poultry

Similar to red meat, poultry items, like chicken and turkey, are high in protein, B vitamins, and minerals. But since these poultry items are lower in fat and higher in protein, they would spike your insulin more compared to red meat.

Eating a lot of protein on a ketogenic diet can be harmful because protein spikes your insulin.

This happens because around 50% – 80% of the protein you eat doesn’t get used for building tissue.

Instead, through gluconeogenesis, it gets converted into sugar to fuel your body.

But, that doesn’t mean that you need to avoid lean sources of protein, like poultry, altogether.

Instead, it just means that you should look for fattier cuts of poultry when possible. 

But, if you do have to consume a lean piece of poultry, just consume a little extra fat on the side so you don’t spike your insulin as much.

5.) Seafood

Fish and seafood are excellent sources of protein, nutrients, and healthy fatty acids. And since they’re low in carbs, they’re a great choice for people following a ketogenic diet. 

Fish and seafood are also rich in vitamin D and omega-3 fatty acids, which are anti-inflammatory.

One study found that those who regularly consumed seafood decreased their risk for developing heart disease by 25%, which is a pretty drastic change.

6.) Vegetables

Vegetables are a staple food for anyone on a healthy diet, but they are especially important for people following a ketogenic diet. 

Vegetables are low in calories, high in fiber, and full of vitamins and minerals. 

While some vegetables are relatively low in carbohydrates, many vegetables also have relatively high levels. 

The best vegetables for people on a ketogenic diet are:

• Leafy greens
• Cruciferous vegetables
• Cucumbers
• Peppers
• Olives
• Tomatoes
• Celery
• Mushrooms
• Eggplant

These vegetables are great because they’re all low in carbs, but high in fiber and nutrients.

Dark leafy greens, like spinach and Swiss chard, are particularly high in vitamins, minerals, and antioxidants, so they make an amazing addition to a ketogenic diet.

7.) Full-Fat Dairy

Full-fat dairy products, like milk, yogurt, and cheese, are pretty low in carbs and rich in calcium and B vitamins. 

Dairy is helpful on keto because it’s really easy to prepare and consume, and it’s pretty low in carbs.

But, make sure that you always choose full-fat dairy since lower-fat dairy products contain more lactose, which is sugar.

Conclusion

In conclusion, the best low-carb foods to eat on keto are:

• Eggs
• Nuts
• Red meat
• Poultry
• Seafood
• Vegetables
• Full-Fat Dairy

And, as long as you eat less than 50 grams of carbs per day, you’ll start to reap the rewards of ketosis.

If you want to find out how I lost 40 pounds with keto and how I would do it if I were starting all over again, you can read my article here.

Hope this helped!