Comments, questions and Strength and power sports nutrition Ketowis the type of message you'd like to post Choose the type of Healthy weight loss journey you'd like to Lkst. Axe on Google Plus Dr. Coffee and tea are healthy, carb-free drinks. In the typical diet, our bodies brains and muscles are fueled by glucose a type of sugar that we get from eating carbohydrate foods. While some people on keto count their total carb intake, others count net carbs. Four Eggs can cover the daily choline needs.

Ketosis Food List -

Natural sweeteners, such as honey, maple syrup, and agave are sugars. There are dozens of names for sugar. Try to avoid it, regardless of name. All starches turn into sugar when digested.

Starchy foods to avoid include bread, tortillas, pasta, rice, couscous, potatoes, French fries, chips, crisps, bagels, crackers, legumes most dried beans , cereal, porridge, oatmeal, and muesli. Even whole grains and grain-like foods such as quinoa, are just other forms of starch.

There are many delicious substitutes for these foods that work on a keto diet. Keto cookies, chocolate bars, and similar products are usually highly processed.

Although they may contain less sugar and flour than their high-carb counterparts, they provide little nutritional value and may cause carb cravings. Overall, they can slow down weight loss progress. Ideally avoid or limit them and go for nutrient-dense whole foods instead.

Water is the number one option. Have it right out of the tap or add flavor with a slice of cucumber or a couple of berries. Drink it over ice or hot with a slice of lemon. Sparkling water and seltzers, with flavor or without, offer even more variety.

Coffee has no carbs. If you must have it sweetened, replace the sugar with a non-caloric sweetener. A small amount of milk or cream can be used. However, if weight loss stalls, cut back on the cream or fat on your coffee. Tea — Black, green, Orange Pekoe, mint, or herbal — most teas are carb-free.

Skip the sugar, and add a non-caloric sweetener if you need it. Diet soda is good choice for some, but not for others. You might find diet soda is a helpful way to stop drinking sugary sodas. But some people find that the sweet taste of diet soda makes them hungry and increases cravings for other sugary foods.

In that case, you may want to try flavored seltzers or sparkling water instead. Bone broth is full of nutrients and electrolytes.

Sipping a warm mug of broth fills you up and nourishes you at the same time. Homemade bone broth is delicious, but store-bought versions without added sugars or starches are good too.

Dry wine red, rosé, and white and champagne are keto-friendly in limited amounts. Wines that are typically low in carbs are merlot, pinot noir, cabernet, sauvignon blanc, pinot grigio, and chardonnay. Avoid sweet wines, such as moscato, port, ice wine, or dessert wines.

Low-carb beer can be a good option. Beer usually has too many carbs for keto, but a few super low-carb beers do exist.

If you love beer, it will be worth the effort to search for these. Look for a beer with less than three carbs per serving and limit your consumption. Keep in mind that the more alcohol you drink, the harder it is to lose weight because your body has to burn off alcohol calories first.

Full keto drinks guide. This leaflet with basic keto advice can be printed for easy reference or given to curious friends.

Check out our keto recipes for hundreds of examples. Homemade chicken stock Keto baked salmon with pesto and broccoli Keto seed crackers Herb butter Flavored water Keto thousand island dressing Keto pizza Flavored butter six different ways Keto chops with green beans and avocado Chipotle mayonnaise Low carb vanilla panna cotta with strawberry rhubarb sauce Keto no-noodle chicken soup Parmesan butter Keto pesto chicken casserole with feta cheese and olives Pork shoulder chops with cauliflower au gratin.

Dining out on keto? It´s a breeze. Start with a generous serving of protein meat, fish, eggs, or tofu. Ask for non-starchy vegetables with butter to replace potatoes, pasta, or rice.

Request olive oil and vinegar to dress your salad. Enjoy your meal while staying keto! Dining out on keto, the full guide Top 11 fast-food options for keto. Once you start eating keto, you´ll probably notice that you don´t get hungry between meals.

However, if you do need something to tide you over until your next meal, make sure to have keto friendly snacks on hand. Ketogenic diet foods — what to eat and what to avoid - the evidence This guide is written by Dr.

Andreas Eenfeldt, MD and was last updated on December 9, It was medically reviewed by Dr. Bret Scher, MD on December 23, The guide contains scientific references. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers. When appropriate we include a grading of the strength of the evidence, with a link to our policy on this.

Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic. All our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic.

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All recipes Meals Breakfast Bread Desserts Snacks Condiments Side dishes Drinks. Free trial Login. About us. Download the Diet Doctor app. Bret Scher, MD Evidence based. Foods to eat Video Foods to avoid What to drink Printable leaflet. Foods to eat Video Foods to avoid What to drink Leaflet.

Key takeaways Foods to eat Meat, fish, seafood, eggs, vegetables, dairy products, natural fat, nuts, and berries. Find all the best options Foods to avoid Bread, pasta, rice, potatoes, french fries, soft drinks, candy, and cakes. View the best drinks. Foods to eat A healthy keto diet is built on whole, nutrient-dense foods, such as meat, fish, eggs, and non-starchy vegetables, along with natural fats like butter or olive oil.

Meat, poultry and substitutes Fish and seafood Eggs Keto-friendly vegetables Fruit and berries Nuts and seeds Cheese and full-fat dairy Fats and sauces.

Meat, poultry and substitutes Meats are perfect for keto. Fish and seafood Most fish and shellfish are keto-friendly. Keto-friendly fish and seafood anchovies crab fish of all types lobster shrimp squid tuna. Eggs Eggs are delicious, portable, and vegetarian-friendly.

Ways to eat eggs boiled, hard or soft fried in quiches or frittatas omelets poached scrambled. Keto-friendly vegetables Enjoy unlimited non-starchy vegetables such as leafy greens and crunchy salad veggies such as cucumber, celery, and radishes. Best keto vegetables cauliflower avocado broccoli cabbage zucchini spinach asparagus kale green beans brussels sprouts.

Fruit and berries Most tart fruits, such as berries, lemons, and limes are fine if you keep the serving size small. In addition, eggs have been shown to trigger hormones that increase feelings of fullness This includes the antioxidants lutein and zeaxanthin , which protect eye health Most animal proteins — such as eggs, beef, pork, poultry, and seafood — are low in carbs and appropriate for the keto diet.

There are hundreds of types of cheese , most of which are very low in carbs and high in fat , making them a great fit for the keto diet. Just 1 ounce 28 grams of cheddar cheese provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium In fact, some studies suggest that it may help protect against this condition 29 , Cheese also contains CLA, which has been linked to fat loss and improvements in body composition In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.

Plain Greek yogurt and cottage cheese are nutritious, high protein foods. While they contain some carbs, you can eat them in moderation on keto. Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness 33 , Either one makes a tasty snack on its own, but you can combine them with chopped nuts, cinnamon, or other spices to make a quick keto treat.

Both of these dairy products are very low in carbs and high in fat, making them ideal for keto 35 , Like other fatty dairy products, butter and cream are rich in CLA, which may promote fat loss The American Heart Association dietary guidance states that people should limit foods high in saturated fat.

Replacing animal and dairy fat with plant-based sources of fat or polyunsaturated fats is linked with a lower risk of cardiovascular disease and stroke Some studies have suggested that high fat dairy products may not be so closely linked to heart disease.

Others suggest that a moderate intake of high fat dairy may reduce your risk of heart attack and stroke.

However, the evidence remains inconclusive 30 , 38 , This is an area that continues to be under debate and can depend on many factors, such as the level of processing food has gone through 37 , Cream and half-and-half are popular choices for adding to coffee or using as keto alternatives to small amounts of milk in cooking.

Several varieties of plant-based milk are keto-friendly, including soy, almond, and coconut milk 41 , 42 , You should choose unsweetened versions.

Sweetened options have too much sugar to be considered appropriate for keto. Additionally, you should avoid oat milk , because even unsweetened oat milk is too high in carbs to be keto-friendly Several types of dairy and dairy alternatives are suitable for keto, including cheese, plain yogurt, cottage cheese, cream, half-and-half, and certain unsweetened plant milks.

Green leafy veggies are extremely low in carbs, making them excellent for keto. In particular, dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron Greens add bulk to your meals without drastically increasing the carb count.

Additionally, herbs such as oregano and rosemary add ample flavor with almost no carbs. Several varieties of peppers exist, all of which are appropriate for the keto diet. Small hot peppers add spice to recipes, and jalapeños are ideal for making keto-friendly appetizers.

You can use larger, mild peppers such as bell peppers and poblanos in numerous dishes, or stuff them to make flavorful low carb main dishes. Peppers are also a rich source of vitamin C.

In fact, zucchini is extremely popular on keto. Using a spiralizer, you can make zucchini noodles, which are an excellent substitute for pasta or noodles.

You can grate zucchini to make a rice alternative or add it to baked goods without affecting the flavor. You can also slice it thinly using a mandoline, then toss it with olive oil, salt, and pepper to enjoy it as a cold salad.

They also contain fiber and are low in net carbs 47 , Oleuropein, the main antioxidant in olives, has anti-inflammatory properties and may protect your cells from damage Additionally, one study found that people who ate one avocado per day experienced improvements in heart health risk factors, including lower levels of LDL bad cholesterol Several other nonstarchy vegetables are low in calories and carbs yet full of nutrients and antioxidants.

For instance, you can easily turn low carb cauliflower into cauliflower rice or mashed cauliflower. Spaghetti squash serves as a natural alternative to spaghetti, and low carb root veggies such as jicama and turnips make great substitutes for roasted potatoes or french fries. Keep in mind that not all vegetables are low in carbs.

Some should be avoided on keto, including:. You should eat plenty of nonstarchy vegetables — including leafy greens, summer squash, peppers, avocados, and olives — on keto.

Nuts and seeds are healthy, high in fat, and low in carbs. Frequent nut intake is linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases 51 , Furthermore, nuts and seeds are high in fiber, which can help you feel full and naturally lower your calorie intake Although most nuts and seeds are low in net carbs, the amount varies widely by type.

The lowest in carbs — and therefore the best for keto — are 54 , 55 , 56 , 57 , 58 , 59 :. Most fruits are too high in carbs to eat on the keto diet, but berries are an exception.

Berries , particularly raspberries and strawberries, are low in carbs and high in fiber. While blackberries and blueberries are lower in carbs than some other fruits, they may not fit into strict keto diets 60 , 61 , 62 , These tiny fruits are loaded with antioxidants that may reduce inflammation and help protect against disease 64 , Shirataki noodles are a fantastic addition to the keto diet.

These noodles are made from a viscous fiber called glucomannan , which offers many potential health benefits 67, This can help decrease hunger and blood sugar spikes, which may aid in weight loss and diabetes management 67 , 68 , Shirataki noodles come in a variety of shapes, including rice, fettuccine, and linguine.

You can swap them for regular noodles in almost all recipes. Dark chocolate and cocoa are delicious sources of antioxidants. Dark chocolate contains flavanols, which may reduce your risk of heart disease by lowering blood pressure and keeping your arteries healthy 70 , 71 , Somewhat surprisingly, you can eat chocolate on keto.

Other plant foods that are ideal for keto diets include berries, shirataki noodles, nuts, seeds, and dark chocolate. Olive oil provides impressive benefits for your heart. In addition, extra-virgin olive oil is high in polyphenol antioxidants — plant compounds that further protect heart health by decreasing inflammation and improving artery function 75 , As a pure fat source, olive oil contains no carbs.

Butter and ghee are good fats to include while on the keto diet.

Keto diet Healthy weight loss journey By Dr. Andreas Eenfeldt, MD Strength and power sports nutrition, Fooe review by Dr. Bret Scher, MD Lish based Ketsis to eat Video Foods Keetosis avoid Liwt Ketosis Food List Digestive enzyme extraction Printable leaflet Foods to eat Video Foods Lisg avoid What to drink Leaflet This guide has all you need to know about what to eat and what to avoid on a keto diet. Choose keto-friendly foods that are very low in carbs, like meat, fish, seafood, cheese, and vegetables with real butter. Avoid bread, potatoes, rice, sweets, and other foods that are high in carbs. Eating keto foods can help you lose weight, improve your health, and feel better without ever counting a single calorie! How to plan your meals What to eat instead of.

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Keto Cooking: Keto Food List