Keto Foods

Keto Diet

The ketogenic diet has been around for several decades, but has gained increasing popularity over the last several years. While some diets encourage consumption of fewer calories, the ketogenic diet is based on low carbohydrate intake rather than focusing on calorie intake. Keto can be described as a low-carb, high-fat diet which induces production of ketones from fat, leading to a state of ketosis: the presence of ketones in the blood at greater than 0.5mM. This is much different than the traditional western high-carb diet. Ketogenic diets have been associated with improved insulin resistance, decreased inflammation, and weight loss.

Foods to EatFoods to Avoid
AsparagusAdded sugars and sweeteners
Avocado oilBeans, peas, lentils, and peanuts
AvocadosGrains, such as rice, pasta, and oatmeal
BeefLow-fat dairy products
Bell peppersMost alcohols, including wine, beer, and sweetened cocktails
BroccoliMost fruits, except for lemons, limes, tomatoes, and small portions of berries
Brussels sproutsStarchy vegetables, including corn, potatoes, and peas
CauliflowerSugary beverages, including juice and soda
CeleryTraditional snack foods, such as potato chips, pretzels, and crackers
Chia seedsTrans fats, such as margarine or other hydrogentated fats
Chicken, dark meat if possible
Cucumber
Eggplant
Eggs
Fish and seafood, especially fatty fish like salmon, sardines, tuna and mackerel
Flaxseeds
Lamb
Leafy greens
Natural cheeses
Natural, no-sugar-added nut butters
Nuts
Olive oil
Olives
Pork
Pumpkin seeds
Sesame seeds
Tomatoes
Turkey, dark meat if possible
Unsweetened, whole milk plain Greek yogurt
Venison
Whole milk cottage cheese
Whole milk ricotta cheese
Zucchini