Keto-Diet: Foods to Eat and Avoid
By: Muhammad Hamza
Tags: Keto, Weight Loss, Diet, Ketogenic Diet, Ketosis

If you find yourself in a conversation about dieting or weight loss, chances are you’ll hear of the ketogenic, or keto diet. That’s because the keto diet has become one of the most popular methods worldwide to shed excess weight and improve health.

This article explains what to eat and avoid while following a keto diet and provides a one-week keto meal plan to get you started.

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Keto Diet Basics

The keto diet, as a rule, is very low in carbs, high in fat, and moderate in protein. When following a ketogenic diet, carbs are typically reduced to 20 to 50 grams per day, though looser versions of the diet exist Fats should replace the majority of cut carbs and deliver approximately 75% of your total calorie intake. Proteins should account for around 10–30% of energy needs, while carbs are usually restricted to 5%. This carb reduction forces your body to rely on fats for its main energy source instead of glucose — a process known as ketosis. While in ketosis, your body uses ketones — molecules produced in the liver from fats when glucose is limited — as an alternate fuel source. Though fat is often avoided for its high-calorie content, research shows that ketogenic diets are significantly more effective at promoting weight loss than low-fat diets.

Keto Diet Meal Plan

Switching over to a ketogenic diet can seem overwhelming, but it doesn’t have to be difficult. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks. In order to reach and remain in a state of ketosis, carbs must be restricted. While certain people might only achieve ketosis by eating 20 grams of carbs per day, others may be successful with a much higher carb intake. Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis. This is why sticking to keto-friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet.

Keto-Friendly Foods to Eat

When following a ketogenic diet, meals and snacks should center around the following foods:

Eggs: Pastured, organic whole eggs make the best choice.

Pastured, organic whole eggs make the best choice. Poultry: Chicken and turkey.

Chicken and turkey. Fatty fish: Wild-caught salmon, herring, and mackerel.

Wild-caught salmon, herring, and mackerel. Meat: Grass-fed beef, venison, pork, organ meats, and bison.

Grass-fed beef, venison, pork, organ meats, and bison. Full-fat dairy: Yogurt, butter, and cream.

Yogurt, butter, and cream. Full-fat cheese: Cheddar, mozzarella, brie, goat cheese, and cream cheese.

Cheddar, mozzarella, brie, goat cheese, and cream cheese. Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts, and flaxseeds.

Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts, and flaxseeds. Nut butter: Natural peanut, almond, and cashew butter.

Natural peanut, almond, and cashew butter. Healthy fats: Coconut oil, olive oil, avocado oil, coconut butter, and sesame oil.

Coconut oil, olive oil, avocado oil, coconut butter, and sesame oil. Avocados: Whole avocados can be added to almost any meal or snack.

Whole avocados can be added to almost any meal or snack. Non-starchy vegetables: Greens, broccoli, tomatoes, mushrooms, and peppers.

Condiments: Salt, pepper, vinegar, lemon juice, fresh herbs, and spices

Foods to Avoid

Avoid foods rich in carbs while following a keto diet.

The following foods should be restricted: