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• Which Foods Should I Swallow on a Keto Nutrition?
• Which Foods Should I Avoid on a Keto Diet?
• Carbs in Mutual Keto Foods
• • Carbs in Creature products
  • Carbs in Vegetables
  • Carbs in Fruit
  • Carbs in Nuts & Seeds
  • Carbs in Condiments & Other Foods
• Which Fats Are Healthy on a Keto Nutrition?
• Expert Sources of Protein on a Keto Diet
• • Protein in Meat, Fish and Seafood
  • Protein in Eggs and Dairy
  • Protein in Basics and Seeds
  • Poly peptide in Vegetables, Fruits and Other Foods
• Keto Food Pyramid

Following a healthy, low-carb diet tin can seem challenging, especially if y'all're new to it. But one time y'all learn a few uncomplicated rules, you'll be surprised how easy it is to follow the keto way.

This is our quick guide to keto-friendly foods that volition help you make the right choices, whether your goal is to lose weight or manage a health condition such as type 2 diabetes, insulin resistance, Parkinson's, Alzheimer's or epilepsy.

Which Foods Should I Eat on a Keto Diet?

KetoDiet is not just virtually losing weight at whatever price; information technology'due south most adopting a healthier lifestyle. Contrary to mutual misconceptions, the ketogenic diet doesn't revolve around bacon, eggs and cheese. No matter how low the carb count is, e'er pay attention to nutrient quality and prirotize real food. A well formulated ketogenic nutrition should include a variety of whole foods — meat, fish, seafood, eggs, basics, full-fat dairy, vegetables and occasionally some fruit such every bit berries.

Which Foods Should I Avert on a Keto Diet?

On a classic ketogenic diet your daily carb limit will exist between xx to 25 grams of net carbs (or 30 to fifty grams of total carbs). This ways that you will demand to avoid all high carb foods including grains (rice, staff of life, cereal, pasta, etc), potatoes, carbohydrate, most legumes and fruits. Additionally, you should avoid or minimize the consumption of candy foods and inflammatory fats.

In our KetoDiet App it easy to follow a low-carb diet. Autonomously from daily tracking, you lot'll find hundreds of low-carb recipes, guides and expert articles — all you lot need to follow a healthy keto diet in one place.

Below is a detailed list of the near common depression-carb foods recommended for the ketogenic diet.

Swallow Freely

Grass-fed and wild animal sources

• grass-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 good for you omega iii fat acids (avert sausages and meat covered in breadcrumbs, hot dogs, meat that comes with sugary or starchy sauces)
• offal, grass-fed (liver, middle, kidneys and other organ meats)

Healthy fats

• saturated fats (lard, tallow, chicken fat, duck fat, goose fatty, clarified butter (ghee), butter, coconut oil and MCT oil)
• monounsaturated fats (avocado oil, macadamia oil and olive oil)
• polyunsaturated fats: omega 3 fat acids, specially from animal sources (fatty fish and seafood)
• You can find a complete guide to fats & oils in my post hither. (which oils and fats are ideal for common cold utilize, which for loftier-heat cooking and which to avoid)

Non-starchy vegetables and mushrooms

• leafy greens (Swiss chard, bok choy, spinach, lettuce, chard, chives, endive, radicchio, etc.)
• some cruciferous vegetables like kale (dark foliage), kohlrabi, radishes
• celery stem, asparagus, cucumber, summertime squash (zucchini, spaghetti squash), bamboo shoots
• mushrooms (white, brow, Portobello, shiitake, chanterelle, etc)

Fruits

• avocado
• coconut
• rhubarb
• olives

Beverages and Condiments

• water (still), java (black or with cream or coconut milk), tea (black, herbal)
• pork rinds (cracklings) for "breading"
• mayonnaise, mustard, pesto, os 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 here)
• all spices and herbs, lemon or lime juice and zest
• whey protein (beware of additives, artificial sweeteners, hormones and soy lecithin), egg white poly peptide and gelatin (grass-fed, hormone free)

Eat Occasionally

Vegetables and Fruits

• some cruciferous vegetables (white and green cabbage, reddish cabbage, cauliflower, broccoli, Brussels sprouts, fennel, turnips, rutabaga / swede)
• nightshades (eggplant, tomatoes, peppers)
• some root vegetables (parsley root), spring onion, leek, onion, garlic, winter squash (pumpkin)
• bounding main vegetables (nori, kombu), okra, bean sprouts, sugar snap peas, wax beans, globe or French artichokes, water chestnuts
• berries (blackberries, blueberries, strawberries, raspberries, cranberries, mulberries, etc.)

Grain-fed animal sources and full-fatty Dairy

• beef, poultry, eggs and ghee (avoid farmed pork, information technology's also loftier in omega 6 fatty acids)
• dairy products (plain full-fat yogurt, cottage cheese, heavy foam, sour foam, cheese) - avoid products labeled "depression-fat", virtually of them are packed with sugar and starch that will but stimulate your appetite. You lot tin read more in this post: Dairy on a Ketogenic Nutrition.
• bacon - beware of preservatives and added starches (nitrates are adequate if you eat foods high in antioxidants)

Nuts and seeds

• macadamia nuts (very low in carbs, high in monounsaturated fats)
• pecans, almonds, walnuts, hazelnuts, pino basics, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, hemp seeds, chia seeds
• brazil nuts (beware of very high level of selenium - don't swallow too many of them!)
• You can read more than in this post: Nuts & Seeds on a Ketogenic Nutrition, and in this post: Is Flaxseed Salubrious?

Fermented soy products

• if eaten, only not GMO and fermented soy products such as Natto, Tempeh, tamari (gluten-free soy sauce) or paleo-friendly coconut aminos
• Edamame (green soy beans), black soybeans - unprocessed

Condiments

• good for you zero-carb sweeteners (Stevia, Swerve, Erythritol, etc.)
• thickeners: arrowroot pulverisation, xanthan gum (go on in mind xanthan gum is not paleo-friendly - some people post-obit the paleo diet use information technology, as you only need a very little corporeality)
• carbohydrate-free tomato products (puree, passata, ketchup)
• cocoa and carob powder, extra nighttime chocolate (more than 70%, meliorate 90% and beware of soy lecithin), cocoa powder
• beware of sugar-free chewing gums and mints - some of them have carbs from sugar alcohols like sorbitol, maltitol and xylitol that may heighten claret saccharide and crusade digestive bug

Some Vegetables, Fruits, Nuts and Seeds with Average Carbohydrates - depends on your daily carb limit

• root vegetables (celery root, carrot, beetroot, parsnip and sweet potato)
• watermelon, Cantaloupe / Galia / Honeydew melons
• pistachio and cashew nuts, chestnuts
• Only very minor amounts, amend avoided completely: apricot, dragon fruit (Pitaya), peach, nectarine, apple, grapefruit, kiwifruit, kiwi berries, orange, plums, cherries, pears, figs (fresh)

Alcohol

• dry out cherry-red wine, dry out white vino, spirits (unsweetened) - avoid for weight loss, only for weight maintenance

Avoid Completely
Food rich in carbohydrates, manufactory-farmed meat and processed foods

• Any foods with added sugar. Avoid sweeteners that raise claret sugar, cause insulin spikes, stimulate your appetite and boot you out of ketosis.

• All grains, even whole meal (wheat, rye, oats, corn, barley, millet, bulgur, sorghum, rice, amaranth, buckwheat, sprouted grains), quinoa and white potatoes. this includes all products made from grains (pasta, bread, pizza, cookies, crackers, etc.) carbohydrate and sweets (table sugar, HFCS, agave syrup, ice creams, cakes, sweet puddings and sugary soft-drinks).

• Factory-farmed pork and fish are high in inflammatory omega 6 fatty acids and farmed fish may contain PCBs, avert fish high in mercury.

• Processed foods containing carrageenan (e.k. some almond milk products - watch for additives), MSG (e.g. in some whey protein products), sulphites (e.g. in dried fruits, gelatin), BPAs (they don't have to be labeled!), wheat gluten.

• Bogus sweeteners (Splenda, Equal, sweeteners containing Aspartame, Acesulfame, Sucralose, Saccharin, etc.) - these may cause cravings and take been linked to other health issues such equally migraines.

• Refined fats / oils (due east.g. sunflower, safflower, cottonseed, canola, soybean, grapeseed, corn oil), trans fats such as margarine.

• "Low-fatty", "depression-carb" and "zero-carb" products (Atkins products, nutrition soda and drinks, chewing gums and mints may be loftier in carbs or contain artificial additives, gluten, etc.)

• Milk (simply small amounts of raw, total-fat milk is allowed). Milk is non recommended for several reasons. Firstly, all the dairy products, milk is difficult to digest, as it lacks the "good" leaner (eliminated through pasteurization) and may fifty-fifty comprise hormones. Secondly, it is quite high in carbs (four-five grams of carbs per 100 ml). For coffee and tea, replace milk with cream in reasonable amounts. Yous may have a small corporeality of raw milk but be aware of the extra carbs. Lastly, farmers in the United States use genetically engineered bovine growth hormone (rBGH). rBGH is injected to dairy cows to increase milk production. Opt for full-fatty dairy labeled "NO rBGH".

• Alcoholic, sweet drinks (beer, sweet wine, cocktails, etc.) - you tin try my depression-carb cocktails and drinks.

• Tropical fruit (pineapple, mango, banana, papaya, etc.) and some high-carb fruit (tangerine, grapes, etc.) As well avoid fruit juices (aye, even 100% fresh juices!) - better to drink smoothies if whatever, but either way very limited. Juices are just like sugary water, but smoothies have cobweb, which is at to the lowest degree 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. When you surrender bread, you shouldn't eat whatsoever part of information technology. Beware of BPA-lined cans. If possible, use naturally BPA-costless packaging like glass jars or brand your own ingredients such as ghee, ketchup, coconut milk or mayonnaise. BPA has been linked to many negative health furnishings such equally impaired thyroid part and cancer. Other additives to avoid: carrageenan (e.g. almond milk products), MSG (e.g. in some whey protein products) and sulfites (e.grand. in dried fruits, gelatin).

• Legumes (beans, chickpeas, lentil, peanuts, etc). Apart from peanuts, legumes are relatively high in carbs and should exist avoided. Apart from their loftier carb content, legumes contain lectins and phytates which makes them hard to digest. They have been linked to leaky gut syndrome, PCOS, IBS and Hashimoto's. When it comes to peanuts, some people avoid them while others utilize them in moderation. If you are considering peanuts, make sure you read this post get-go: Peanuts on a Ketogenic Diet: Eat or Avoid?

Carbs in Common Keto Foods

Carbs in Brute products

Most animal products are very low in carbs and ideal for the ketogenic diet. All meat and fish apart from liver and some types of seafood are zero carb. Also, beware of processed meat such as sausages every bit these foods may contain subconscious carbs from added starches and saccharide.

Source	Net Carbs (grams)	Serving size
meat and fish	0	150 g / 5.3 oz
organ meats, liver (average)	3	150 grand / 5.3 oz
prawns (cooked)	1.iv	150 g / 5.3 oz
eggs	0.7	piece, large
foam (full-fat)	ane.half dozen	i/iv cup, lx ml / 2 fl oz
butter	0	one tbsp
cheese (hard)	0.4	thirty yard / 1 oz
cream cheese (total-fatty)	1.half dozen	1/four cup, 50 g / 1.75 oz

Carbs in Vegetables

When information technology comes to leafy greens, the darker the leaves, the ameliorate. Dark leafy dark-green incorporate very few carbs and are nutrient-dense. Include a diverseness of greens in your nutrition, such as spinach, arugula, watercress, Swiss chard, kale, collards, bok choy, lettuce, and beet greens.

And keto eating is non all near greens! In that location are enough of other depression-carb vegetables such as cabbage, cauliflower, Brussels sprouts, zucchini, broccoli, tomatoes, peppers, radishes, daikon, okra, turnips, rutabaga, cucumber, celery, eggplant, asparagus, pumpkin, spaghetti squash, kohlrabi, sea vegetables, and mushrooms.

Source	Internet Carbs (grams)	Serving size
lettuce (sliced, average)	0.five	1 cup, 50 chiliad / ane.75 oz
swiss chard, sliced	0.8	ane loving cup, 35 thou / 1.25 oz
collard greens, sliced	0.eight	ane loving cup, 35 g / 1.25 oz
bok choy, sliced	0.8	ane cup, 70 g / two.4 oz
asparagus	ii.seven	150 g / five.3 oz
dark-green beans	6.4	150 thou / 5.3 oz
summer squash (zucchini / courgette)	3.two	150 g / 5.3 oz
wintertime squash (pumpkin)	9	150 m / 5.3 oz
cucumber	2.2	150 g / five.3 oz
spinach, cooked	ane.two	1/2 cup, 90 thou / 3.2 oz
kale (Italian dark-leaf)	2.1	150 g / five.iii oz
kale (curly)	five.4	150 g / 5.3 oz
savoy cabbage	iv.v	150 g / five.iii oz
cabbage (white)	5	150 g / five.3 oz
cabbage (ruby)	7.9	150 g / 5.iii oz
celery stalk	1.6	three medium, 120 g / four.two oz
peppers (green)	3.5	piece, 120 k / 4.2 oz
peppers (red)	4.7	piece, 120 yard / iv.two oz
tomatoes, chopped	4.8	ane cup, 180 g / six.3 oz
eggplant (aubergine)	iii.v	150 yard / five.3 oz
broccoli, chopped	vi.1	150 g / v.3 oz
cauliflower	iv.5	150 g / v.iii oz
mushrooms, white	iii.4	150 grand / 5.3 oz
mushrooms, brown	five.6	150 k / five.3 oz
onion, white (sliced)	ii.2	1/4 cup, forty one thousand / one.four oz
garlic	0.nine	1 clove

Carbs in Fruit

Even fruits have a place in a healthy keto diet. Include low-carb fruits such as raspberries, blackberries, strawberries, blueberries, blackcurrants, lemon, lime, rhubarb, kokosnoot, and avocado.

Source	Net Carbs (grams)	Serving size
strawberries, sliced	4.7	1/2 cup, 85 yard / ii.9 oz
raspberries	3.3	ane/ii cup, 62 g / two.2 oz
blackberries	three.one	1/2 cup, 72 one thousand / 2.5 oz
blueberries	8.9	1/ii cup, 74 chiliad / two.6 oz
avocado	three.7	piece, average (200 thousand / seven oz)

Carbs in Nuts & Seeds

Nuts and seeds are a fantastic source of healthy fats. Macadamia basics, hazelnuts and pecans are very low in carbs and a keen source of monounsaturated fats. Almonds are a practiced source of protein. Other keto friendly options are walnuts, pino basics, Brazil basics, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, and hemp seeds.

Apart from whole nuts, you lot can use nut and seed butters, coconut, avocado, and cacao butter. Beware of cashew basics and pistachios every bit they're relatively high in carbs. For more than virtually nuts and seeds, check out this Guide to Nuts & Seeds on a Keto Nutrition.

Source	Net Carbs (grams)	Serving size
macadamia nuts	1.5	30 thou / 1 oz
almonds	2.seven	30 grand / 1 oz
pecans	1.2	30 g / ane oz
hazelnuts	2	30 grand / 1 oz
walnuts	ii	30 g / one oz
cashew nuts	7.6	30 thousand / 1 oz
pumpkin seeds	1.3	30 g / one oz
sunflower seeds	iii.2	30 1000 / 1 oz
tahini (unsweetened sesame paste)	1.viii	i tbsp
chia seeds	0.4	1 tbsp
pistachio basics	4.9	30 grand / 1 oz

Carbs in Condiments & Other Foods

When information technology comes to condiments, e'er read the labels and avoid products with added sugar, starches, inflammatory fats like soy bean oil, and other unnecessary additives.

Source	Net Carbs (grams)	Serving size
almond milk (unsweetened)	0.three	1/iv loving cup, 60 ml / 2 fl oz
coconut milk	1.6	ane/4 cup, 60 ml / 2 fl oz
coconut milk (creamed)	ii.vii	ane/4 cup, 60 ml / ii fl oz
olives	0.2	30 g / 1 oz
sauerkraut (solids only)	0.5	1/4 cup, 35 g / ane.25 oz
mustard	0.7	one tbsp
love apple puree	5.7	1 tbsp
apple cider vinegar	0.1	1 tbsp
coconut aminos	1	1 tbsp
dark chocolate (85%)	5.vii	30 grand / 1 oz
kokosnoot flour	iii.2	i/4 loving cup, 30 g / i oz
almond flour	2.2	ane/4 cup, 25 g / 0.9 oz
flax meal	0.vi	1/4 cup, 38 g / ane.iii oz
psillium hush pulverisation	1.4	1/four cup, 16 g / 0.half-dozen oz
Erythritol	0.5	1 tbsp
stevia (drops)	< 0.1	one/4 tsp
wine (blood-red, dry)	6	1 glass / 5 fl oz
wine (white, dry out)	6	1 drinking glass / 5 fl oz
spirits (sugar-gratis, ~ 40% vol)	0	ane jigger / ane.5 fl oz

Which Fats Are Healthy on a Keto Nutrition?

Not all fats and oils are equal. Use oils and fats high in saturated fats (SFA) such equally pastured lard, grass-fed beefiness tallow, chicken fat, duck fatty, goose fat, clarified butter or ghee, butter, virgin coconut oil, and sustainably sourced palm kernel oil. Butter is not a suitable high-oestrus cooking selection as the milk solids tend to burn. It's ideal for finishing meals or for light cooking.

Oils high in monounsaturated fats (MUFA), such as actress-virgin olive oil, avocado oil, almond and macadamia oil, are best for cold use, stir-chips, finishing meals, or afterward cooking.

Oils high in polyunsaturated fats (PUFA) are only suitable for cold use, such as in salad dressings and mayonnaise. These include nut and seed oils such as walnut, hazelnut, flaxseed, sesame seed, or pumpkin seed oil. When you use oils loftier in omega-6 fat acids, increase your intake of omega-3 fat acids, especially from beast sources.

Apart from added fats and oils, include foods high in healthy fats such as avocados, basics, seeds, fatty fish, grass-fed beef and eggs.

Good Sources of Protein on a Keto Nutrition

Protein is not found merely in meats. In that location are many meat-free and plant-based sources of protein! The more fatty the meat contains, the less protein is usually has.

Protein in Meat, Fish and Seafood

Source	Protein (grams)	Serving size
turkey / craven breast, raw	37	150 g / v.3 oz
craven thighs, raw	29	150 chiliad / 5.3 oz
beef, lean steak, raw	31	150 1000 / 5.3 oz
beef steak, ribeye, raw	28	150 g / v.3 oz
pork loin (chops), raw	31	150 m / 5.iii oz
venison steak, raw	32	150 chiliad / 5.three oz
lamb chops, raw	28	150 k / 5.3 oz
duck (meat only), raw	30	150 g / 5.3 oz
duck (meat and skin), raw	17	150 g / 5.3 oz
bacon, raw	12	3 slices / xc g / 3.2 oz
chorizo salami, raw	22	xc g / three.2 oz
salmon, raw	32	150 g / v.iii oz
tuna, raw	37	150 thousand / 5.three oz
cod, raw	27	150 g / v.3 oz
sardines, raw	30	150 chiliad / 5.3 oz
mackerel, raw	28	150 k / 5.three oz
sea bass, raw	28	150 g / 5.3 oz
sea bream, raw	36	150 g / five.3 oz
prawns, shrimps, mussels, clams, raw	22	150 k / 5.3 oz
octopus, raw	nineteen	150 yard / v.3 oz
squid and calamari, raw	23	150 m / 5.iii oz
lobster, raw	25	150 g / five.3 oz
gelatine	6	1 tbsp

For vegetarian options, these are the master sources of protein:

Poly peptide in Eggs and Dairy

Source	Protein (grams)	Serving size
eggs, craven	6.3	piece, large
eggs, duck	9	piece, large
cream (heavy whipping)	1.1	1/4 cup
cream (soured)	1.2	1/4 cup
cream cheese	3.5	1/iv cup
hard full-fatty cheese (e.g. cheddar)	14.2	60 g / 2 oz
mozzarella	13.8	60 one thousand / 2 oz
feta	8.one	lx g / 2 oz
mascarpone	three.6	1/4 loving cup
ricotta	6.9	one/4 cup

You can always boost your protein intake with high-quality whey poly peptide powders. There is a good overview of other protein powders here (includes vegan options).

Apart from legumes (peanuts, chickpeas, lentils, etc.) and quinoa, which are not a office of the paleo diet, these are the chief sources of protein for vegan-friendly diets:

Protein in Nuts and Seeds

Source	Protein (grams)	Serving size
almonds	6	xxx g / 1 oz
walnuts	4.3	30 g / 1 oz
pecans	2.6	30 g / 1 oz
hazelnuts	4.2	30 yard / 1 oz
macadamia nuts	2.2	thirty g / 1 oz
cashew nuts	5.2	30 thousand / 1 oz
pistachio nuts	5.7	30 g / one oz
brazil nuts	iv.1	30 m / 1 oz
pino nuts	three.nine	xxx one thousand / 1 oz
pumpkin seeds	8.6	30 g / one oz
sunflower seeds	v.9	30 g / 1 oz
sesame seeds / tahini paste	5	30 g / 1 oz

Protein in Vegetables, Fruits and Other Foods

Source	Protein (grams)	Serving size
broccoli	2.six	ane loving cup, chopped
broccoli raab	one.three	one loving cup
sugar-snap peas	1.7	1 cup
greenish beans	one.8	1 cup
bean sprouts	1.five	1 cup
spinach	5.3	i cup, cooked
kale	2.ii	1 cup
artichoke	four.2	medium piece
asparagus	2.9	1 cup
cauliflower	2.1	1 cup, chopped
mushrooms, average	one-2.v	1 loving cup, sliced
coconut	i	i/four loving cup, shredded
coconut milk	i.ane	ane/four cup
avocado	4	piece, average
tempeh (fermented soy - paleo if non-GMO)	vii.7	1/4 loving cup
sun-dried tomatoes	1.four	one/4 cup
seaweed (due east.g. wakame)	10	1 loving cup

Keto Food Pyramid

To brand following a good for you keto diet easy for you, nosotros created a simple nutrient pyramid. Click on it to run into the large version and feel complimentary to pin, share and print it!

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