Curious to Try the Keto Diet? – Here’s Everything You Can and Cannot Eat

The keto diet has been one of the most talked-about health trends in the past year. The low-carb, high-fat diet induces a state of ketosis in your body, creating ketones that burn fat instead of the glucose converted from carbohydrates. In other words, the keto (short for ketogenic) diet forces your body to burn fat instead of sugar, which can lead to potential weight loss.Just like any other diet, the keto diet has its pros and cons, and while it remains highly controversial among dietitians and nutritionists, some devotees have reported successful weight loss.So which foods can you eat and which ones should you avoid? If you’re curious about trying the keto diet, read through for a helpful guide on everything you can and can’t eat.

What to Eat: Meat and Protein

Beef
Poultry
Pork
Lamb
Goat
Organs
Bacon (yes, bacon)
Eggs
*Choose organic, pasture-raised, grass-fed meats whenever possible.

What to Eat: Seafood

Tuna
Salmon
Mackerel
Cod
Halibut
Mahimahi
Catfish
Oysters
Shrimp
Lobster
Mussels
Clams
Crab
Squid
Octopus
*Choose wild-caught seafood, and try to avoid farm-raised fish.

What to Eat: Fats and Oils

Butter
Ghee
Olive oil
Coconut oil
Lard
Duck fat
Avocado
Macadamia nuts
*Try to get your fat from natural sources, but you can also supplement with saturated fats, monounsaturated fats, and polyunsaturated omega-3s.

What to Eat: Low-Carb Vegetables
Lettuce
Kale
Spinach
Swiss chard
Bok choy
Celery
Asparagus
Cauliflower
Broccoli
Cabbage
Cucumber
Radishes
Endives
Chives
Radicchio
*Try to stick to vegetables that grow above ground.

What to Eat: Low-Sugar Fruits

Strawberries
Blueberries
Raspberries
Cranberries
Mulberries
Cherries
Avocados


What to Eat: High-Fat Dairy

Hard cheeses like parmesan, swiss, feta, and cheddar
Soft cheeses like brie, mozzarella, Monterey Jack, and blue cheese
Cream cheese
Sour cream
Full-fat yogurt
Mayonnaise
Cottage cheese
Heavy cream


What to Eat: Nuts

Macadamia nuts
Pecans
Brazil nuts
Hazelnuts
Walnuts
Peanuts
Pine nuts
Almonds


What to Avoid: Grains and Carbs

Pasta
Rice
Bread
Barley
Quinoa
Cereal
Cakes
Pastries
Wheat
Buckwheat
Beer
What to Avoid: Tubers

Potatoes
Sweet potatoes
Yams
Potato products
What to Avoid: Sugar

Honey
Agave
Maple syrup
Soda
Juice
Sports drinks
Candy
Chocolate
Cakes
Breakfast cereal
What to Avoid: Large Fruits and High-Carb Fruits

Apples
Oranges
Bananas
Pineapples
Mangoes
Papayas
Tangerines
Grapes
What to Avoid: Trans Fats and Refined Fats and Oils

Margarine
Spreadable butter alternatives
Safflower oil
Sunflower oil
Canola oil
Cottonseed oil
Soybean oil
Grapeseed oil
Corn oil


What to Avoid: Low-Fat, Low-Carb Products

Low-fat milk
Low-fat yogurt
Diet soda


*Low-fat foods tend to contain more carbs and sugar, while low-carb foods might contain artificial additives.

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