Complete Keto Diet Food List What to Eat and Avoid. Share. Follow us 1. What To Eat On A Diet' title='What To Eat On A Diet' />I know it may be challenging to follow a healthy low carb diet, especially if you are new to it. I hope this comprehensive list of keto friendly foods will help you make the right choices. The Keto. Diet approach is simple Its about following a low carb diet where the focus is on eating real food, not just food low in carbs. To help you stick with the diet, Ive also created several FREE meal plans including some that are dairy free and sweetener free check them out For your convenience, you can also download a PDF version of this list here What to Eat and What to Avoid. In short, you should eat REAL food meat, eggs, nuts, yogurt, vegetables and occasionally some fruits. Apart from the obvious limitation of net carb content in foods, it is also recommended to avoid processed food and any food that may contain preservatives and colourings. Keto. Diet is not just about losing weight at any cost its about adopting a healthier lifestyle. Below is a list of the most common low carb foods recommended for the ketogenic diet. If you get my i. Pad app, youll be able to search through thousands of foods included in the Keto. Diet database. EAT Freely. Grass fed and wild animal sourcesgrass fed meat beef, lamb, goat, venison, wild caught fish seafood avoid farmed fish, pastured pork and poultry, pastured eggs, gelatin, ghee, butter these are high in healthy omega 3 fatty acids avoid sausages and meat covered in breadcrumbs, hot dogs, meat that comes with sugary or starchy saucesoffal, grass fed liver, heart, kidneys and other organ meatsHealthy fatssaturated lard, tallow, chicken fat, duck fat, goose fat, clarified butter ghee, butter, coconut oilmonounsaturated avocado, macadamia and olive oilpolyunsaturated omega 3s, especially from animal sources fatty fish and seafoodYou can find a complete guide to fats oils in my post here. Non starchy vegetablesleafy greens Swiss chard, bok choy, spinach, lettuce, chard, chives, endive, radicchio, etc. Fruits. Beverages and Condimentswater still, coffee black or with cream or coconut milk, tea black, herbalpork rinds cracklings for breadingmayonnaise, mustard, pesto, bone broth make your own, pickles, fermented foods kimchi, kombucha and sauerkraut make your own best homemade with no additives my recipes for home made condiments are hereall spices and herbs, lemon or lime juice and zestwhey protein beware of additives, artificial sweeteners, hormones and soy lecithin, egg white protein and gelatin grass fed, hormone freeEat Occasionally. Vegetables, Mushrooms and Fruitssome cruciferous vegetables white and green cabbage, red cabbage, cauliflower, broccoli, Brussels sprouts, fennel, turnips, rutabaga swedenightshades eggplant, tomatoes, pepperssome root vegetables parsley root, spring onion, leek, onion, garlic, mushrooms, winter squash pumpkinsea vegetables nori, kombu, okra, bean sprouts, sugar snap peas, wax beans, globe or French artichokes, water chestnutsberries blackberries, blueberries, strawberries, raspberries, cranberries, mulberries, etc. Grain fed animal sources and full fat Dairybeef, poultry, eggs and ghee avoid farmed pork, its too high in omega 6sdairy products plain full fat yogurt, cottage cheese, cream, sour cream, cheese avoid products labeled low fat, most of them are packed with sugar and starch and have little sating effectbacon beware of preservatives and added starches nitrates are acceptable if you eat enough antioxidantsNuts and seedsmacadamia nuts very low in carbs, high in MUFApecans, almonds, walnuts, hazelnuts, pine nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, hemp seedsbrazil nuts beware of very high level of selenium dont eat too many of themFermented soy productsif eaten, only non GMO and fermented soy products Natto, Tempeh, soy sauce or paleo friendly coconut aminosEdamame green soy beans, black soybeans unprocessed. Condimentshealthy zero carb sweeteners Stevia, Swerve, Erythritol, etc. Some Vegetables, Fruits, Nuts and Seeds with Average Carbohydrates depends on your daily carb limitroot vegetables celery root, carrot, beetroot, parsnip and sweet potatowatermelon, Cantaloupe Galia Honeydew melonspistachio and cashew nuts, chestnuts. Day Diet. MONDAY. All the fruit you want except banana. TUESDAY. All the vegetables you want you can use soy sauce, vinegar or mustard. WEDNESDAY. All the fruit. Only very small amounts, better avoided completely apricot, dragon fruit Pitaya, peach, nectarine, apple, grapefruit, kiwifruit, kiwi berries, orange, plums, cherries, pears, figs freshAlcoholdry red wine, dry white wine, spirits unsweetened avoid for weight loss, only for weight maintenance. AVOID Completely Food rich in carbohydrates, factory farmed meat and processed foods. All grains, even whole meal wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains, quinoa and white potatoes. HFCS, agave syrup, ice creams, cakes, sweet puddings and sugary soft drinks2 Factory farmed pork and fish are high in inflammatory omega 6 fatty acids and farmed fish may contain PCBs. Processed foods containing carrageenan e. MSG e. g. in some whey protein products, sulphites e. BPAs they dont have to be labeled, wheat gluten. Artificial sweeteners Splenda, Equal, sweeteners containing Aspartame, Acesulfame, Sucralose, Saccharin, etc. Refined fats oils e. Low fat, low carb and zero carb products Atkins products, diet soda and drinks, chewing gums and mints may be high in carbs or contain artificial additives, gluten, etc. Milk only small amounts of raw, full fat milk is allowed. Diet and Nutrition blog by Eat Smart Nutrition Consultants Brisbane Australia. UttoLJi3-OZiwtiAgCvbn0AMH8s/fit-in/728xorig/filters:format_auto-!!-:strip_icc-!!-/2015/07/10/781/n/1922398/b8efea24_d38cf343f580fe72_thumb_temp_pinterest_post_image_file8452391414097469.jpg' alt='What To Eat On A Diet' title='What To Eat On A Diet' />Milk is not recommended for several reasons. Firstly, from all the dairy products, milk is difficult to digest, as it lacks the good bacteria eliminated through pasteurization and may even contain hormones. Secondly, it is quite high in carbs 4 5 grams of carbs per 1. For coffee and tea, replace milk with cream in reasonable amounts. You may have a small amount of raw milk but be aware of the extra carbs. Alcoholic, sweet drinks beer, sweet wine, cocktails, etc. Tropical fruit pineapple, mango, banana, papaya, etc. Also avoid fruit juices yes, even 1. Juices are just like sugary water, but smoothies have fiber, which is at least more sating. This also includes dried fruit dates, raisins, etc. Mainly for health reasons, avoid soy products apart from a few non GMO fermented products which are known for their health benefits. Also avoid wheat gluten which may be used in low carb foods. Zucchini Chicken Pasta Recipe. When you give up bread, you shouldnt eat any part of it. Beware of BPA lined cans. If possible, use naturally BPA free packaging like glass jars or make my own ingredients such as ghee, ketchup, coconut milk or mayonnaise. BPA has been linked to many negative health effects such as impaired thyroid function and cancer. Other additives to avoid carrageenan e. MSG e. g. in some whey protein products and sulfites e. And here is everything in a nutshell. Pin it. Follow us 4. Net Carbs in commonly used recommended foods. Animal products. Source. Net Carbs gramsServing sizemeat and fish. Vegetables. Source. Net Carbs gramsServing sizelettuce sliced, average0. Italian dark leaf2. Fruit. Source. Net Carbs gramsServing sizestrawberries, sliced.