List Of Foods Allowed On Keto Diet

Here is the list of foods allowed on the keto diet. If you consume only the permitted foods, it will be easy not to exceed the recommended 20 g of carbohydrate per day. Do not limit your consumption of green vegetables. Your body needs the fiber and nutrients especially the potassium they contain.

Meat:

0 g of carbohydrate

Always buy grass-fed meat without hormones and antibiotics. Go get your meat directly at the farm. Farmed grass-fed meat has a better omega-3 / omega-6 ratio, meat that is too rich in omega-6 will cause inflammation. You can eat without remorse fat and skin. 

  • Lamb
  • Bacon ( Choose a piece of bacon without nitrite and no carbohydrate.)
  • Beef
  • Duck
  • Turkey
  • Chicken
  • Pork
  • Sausages ( Must contain only meat and spices, make sure they contain no sugar and gluten.)

All meats are allowed on the keto diet if they do not contain sugar or chemical

 



Fish and seafood :

Privilege wild fish and seafood. Avoid farmed fish and seafood, they contain too much omega-6 (source of inflammation).

All fish and seafood are allowed in a keto diet.

g of carbohydrate/cup

  • Crab 0 g
  • Shrimp 0 g
  • Snail 6 g
  • Fillet of sole 0 g
  • Lobster 2 g
  • mussels 6 g
  • Sardine 0 g
  • Salmon 0 g
  • Tuna 0 g
  • Trout 0 g

Eggs:

1 g carbohydrate

Prefer œ eggs from organic chickens. Excellent for lunch, dinner or dinner.

Fat:

0 g of carbohydrate/100 g

  • Butter
  • Cream of coconut
  • Ghee (clarified butter)
  • Fatty animal
  • Duck fat
  • Avocado oil
  • Coconut oil
  • Extra virgin olive oil
  • Macadamia nut oil
  • Mayonnaise ( House or make sure it contains permissible oils).

Dairy products:

Always choose fatty dairy products.

g of carbohydrate/cup

  • Butter 0 g
  • Cream 35% 7 g
  • Feta 6 g
  • Cream cheese 9 g
  • Ghee (clarified butter) 0 g
  • Greek Yogurt Nature 11 g
  • All high-fat cheeses are allowed.

Vegetable milk:

g of carbohydrate/cup

  • unsweetened almonds 2 g
  • unsweetened coconut 1 g

Vegetables allowed on the keto diet:

No potato, sweet potato, and some squash, …

g of carbohydrate/cup

  • Asparagus 2 g
  • Eggplant 2 g
  • Avocado 3 g
  • Broccoli 4 g
  • Celery 1 g
  • Mushrooms 2 g
  • Cabbage 3 g
  • Brussels sprouts 5 g
  • Cauliflower 3 g
  • Kale  5 g
  • Cucumber 2 g
  • Zucchini 3 g
  • Spaghetti squash 8 g
  • Spinach 0 g
  • Green beans 4 g
  • Lettuce 1 g
  • Olives 4 g
  • Onions 7 g
  • Peppers 6 g
  • Snow pea 3 g
  • Radish 2 g
  • Tomato 5 g

Fruits allowed on keto:

g of carbohydrate/cup

  • Blueberries 18 g
  • Lemon / Lime 17 g
  • strawberries 9 g
  • Raspberries 7 g
  • Blackberries: 10 g
  • Coconut 5 g

Sugars:

g of carbohydrate/cup

Nuts :

g of carbohydrate/cup

  • Almonds 13 g
  • Almond butter 24 g
  • Hazelnut 9 g
  • Walnuts 8 g
  • Macadamia nuts 6 g
  • Brazil nuts 6 g
  • Pecans 4 g
  • Cashew nuts  35 g
  • Peanuts 9 g (rich in omega-6, ignition source)
  • Peanut butter 35 g (rich in omega-6, source of inflammation)
  • Pistachio 21 g

Seeds:

g of carbohydrate/cup

  • Hemp 0 g
  • Chia 14 g
  • Pumpkin 6 g
  • Linen 3g
  • Sesame 12 g
  • Sunflower 12 g

 powders:

g of carbohydrate/cup

  •  Cocoa powder 0 g
  • Psyllium powder 0 g

Beverages:

0 g of carbohydrate

  • Teas and herbal teas
  • Coffee with cream or butter, no milk
  • Mineral water (Perrier)
  • Water
  • Carbonated water (Pure Life)

To consume occasionally only in moderation:

ALCOHOL:

0 g of carbohydrate

Alcohol blocks the keto-adaptation and burning of fat.

  • Brandy
  • Dry red wine (2g carbohydrate per liter)
  • Dry white wine (2g carbohydrate per liter)
  • Rum
  • Tequila
  • Vodka
  • Whiskey

Sweets:

g of carbohydrate/cup

  • This was the “List of Foods Allowed On Keto Diet”.
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About the Author: Usman Babar

A businessman by profession. blogger by luck. Love to write about Health and Fitness.

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