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The Only Ketogenic Diet Food List You Need

The One Keto Diet Food List For All Your Needs

Anyone who’s ever been on a diet knows how difficult it can be. You may be able to lose 5 pounds on the first 2 weeks of dieting but the hard part is in being able to continue to keep the weight off …and eventually maintain your ideal weight. Part of the struggle is not knowing what you should and shouldn’t eat, and this is the main purpose of our ketogenic diet food list.

If you are familiar with ketogenic diet foods, then you know how beneficial they can be not only to help you lose weight but also to make you healthy overall.

Understanding the Ketogenic Diet

The ketogenic diet is essentially a high fat low carb diet. It was originally designed by Dr. Russell Wilder in 1924 as a way to curb epileptic seizures. Due to the surge of anti-seizure drugs in the 1940s it was eventually forgotten. But fast forward to the early 1990s, Charlie Abraham was given the ketogenic diet even as a young child as a way to eliminate his seizures, because his family could not find a drug that could treat it. Charlie remains seizure free to this very day.

But today, the ketogenic diet has become popular not as a seizure treatment but as a diet to help people lose weight. Many experts recommend this diet because it emphasizes on the consumption of foods that are rich in natural fats while restricting the intake of foods that contain sugars and starches. Many ketogenic diet foods also contain adequate protein.

How It Works

Foods that are rich in carbohydrates are broken down into glucose in the body, and as any diabetic would tell you, having too much sugar can be toxic. On the other hand, if you eat less carbs and more protein and fat, your body will utilize the stored fat as energy that it needs to function, thereby reducing blood sugar levels and producing ketone bodies that it will use as an alternative fuel.

Many people who want to lose weight have found significant success with the ketogenic diet. Following a ketogenic diet for bodybuilding is also recommended because it has a powerful fat burning effect and many bodybuilders consider it the single best way to lose body fat in the shortest amount of time. This diet is widely used during the cutting phase.

Our Comprehensive Ketogenic Diet Food List

Now that we have delved a bit on the ketogenic diet, it’s time to get started with our keto diet food list.

1. Natural Fats and Oils

As mentioned earlier, keto diet foods are comprised mostly of foods that are high in natural fat. To get the most out of this diet, you have to have a balance between Omega 3 and 6, as well as enough monosaturated and saturated fats. Avoid hydrogenated fats, and try to find organic and grass-fed sources as much as possible.

Here are the best foods for this category:

  • Fish
  • Shellfish
  • Avocado
  • Beef tallow
  • Chicken
  • Macadamia Nuts
  • Mayo
  • Olive and coconut oil
  • Peanut butter
  • Ghee
  • Butter

2. Protein

As part of your ketosis diet food list, you also need sufficient amounts of protein. But take care not to overdo your protein intake, as this diet strongly advises against it. There should only be sufficient protein in your diet, not a lot of it. You can also check out our Paleo chili recipe here which contain some of the ingredients that are allowed in the ketogenic diet.

Here are your best sources of protein:

  • Free range eggs
  • Fish (tuna, cod, tilapia, salmon), shrimp, scallops, crab and shellfish
  • Beef, veal, lamb, goat, pork, chicken and other meat from grass-fed animals
  • Bacon
  • Salami
  • Prosciutto
  • Deli cold cuts
  • Sausage
  • Ham
  • Peanut butter

3. Vegetables

Include organic leafy greens when shopping for keto diet foods. Choose those that are grown above ground as they contain less carbs than root crops. We recommend:

  • Asparagus
  • Bell peppers
  • Cabbage
  • Cucumbers
  • Mushrooms
  • Cauliflower
  • Romaine lettuce
  • Broccoli
  • Artichoke hearts
  • Kale
  • Spinach
  • Garlic
  • Onion
  • Bok choy

4. Fruits

You have to be very careful in the fruits you eat because many contain sugar and starches. Again, choose organic fruits with as little carb content as possible, such as:

  • Blueberries
  • Blackberries
  • Raspberries
  • Cranberries
  • Avocado

If you want, you can also make smoothies using the keto diet allowed fruits. Simply follow the instructions for Paleo smoothie recipes and replace the fruits with the berries we’ve mentioned.

5. Nuts and Seeds

Just because you’re on a diet doesn’t mean you can’t munch on some snacks. Nuts and seeds are excellent food choices and are popular among those who eat keto diet foods. Try the following:

  • Macadamia nuts, walnuts and almonds
  • Pistachios and cashew nuts

6. Dairy

Experts say you need to select milk products that are raw and organic, and make sure to choose full fat instead of fat free or low fat.

  • Sour cream
  • Cottage cheese
  • Heavy cream
  • Cheddar
  • Mozzarella
  • Mascarpone
  • Cream cheese
  • Butter
  • Organic milk

7. Sweeteners

Those who can’t live without adding a sweetener on their coffee can rejoice because you don’t have to eliminate sweets completely when you’re on a ketogenic diet for bodybuilding. You just need to know what your options are, which include:

  • Stevia
  • Erythritol
  • Xylitol
  • Agave nectar
  • Monk fruit
  • Sucralose

8. Condiments

Spices contain carbs so choosing the right ones can also be a bit tricky. Generally, you can use any of the following:

  • Sea salt
  • Basil
  • Black pepper
  • Chili powder
  • Cinnamon
  • Cilantro
  • Cayenne pepper
  • Rosemary
  • Sage
  • Cumin
  • Parsley
  • Thyme
  • Oregano
  • Turmeric

If you’re new to the ketogenic diet, you may have to take some time to adjust to the ketogenic diet food list we’ve outlined above. But it shouldn’t be too hard because unlike other kinds of diet, you have plenty of food choices available.

This diet has amazing rewards and benefits, and yet there’s really no need to deprive yourself of your favorite foods. The key is in knowing what ingredients you can use and which ones you should avoid.

With ketosis diet foods, you can lose weight, build muscle mass, become healthier and prevent all kinds of diseases associated with high-carb diets.

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