What vegetables can you eat on keto?
Vegetables: Tomatoes, cucumbers, spinach, zucchini, cabbage, eggplant, lettuce, pickles, sauerkraut, bell peppers, onions, frozen broccoli, asparagus, frozen cauliflower, frozen spinach, chanterelles, other mushrooms, button mushrooms, pickled peppers, pickled cucumbers, pickled capers, capers, broccoli, cabbage, other frozen vegetable mixes without (potatoes, corn, rice, carrots, beets), pattypan squash, mushrooms, avocados, olives, small amounts of beets, carrots, cauliflower, garlic, iceberg lettuce, celery. You will get a large portion of your carbohydrates from vegetables, but you will also get the fiber needed for your gut.
What berries and fruits can you eat on keto?
Berries, fruits: blueberries, strawberries, raspberries, blackberries, gooseberries, bilberries, lemons, lime, rhubarb – however, it should be remembered that berries and fruits have significantly more carbohydrates than vegetables, so you can quickly reach 20-50g of carbohydrates.
What nuts and seeds can you eat on keto?
Nuts: Brazil nuts, pumpkin seeds, walnuts, hemp seeds, sunflower seeds, flax seeds, hazelnuts, macadamia nuts, pecans, peanuts, almonds, pine nuts, chia seeds, sesame seeds, coconuts, pine nuts.
What proteins can you eat on keto?
Proteins: chicken, cottage cheese, cheese, beef, salmon, cod, eggs, protein blends (milk, rice, bean, pea, chickpea, egg, beef, soy, protein powder mixes), turkey, tuna, white fish, tofu, shrimp, canned meat, canned fish, pork, fattier meat, poultry, mutton, rabbit, venison, bacon, goat, lamb, wild boar, kangaroo, rabbit, ostrich, bison, chicken/turkey thighs, drumsticks, shashlik, sausages (good composition), ham, white fish, cod, octopus, mussels, crab, oysters, mackerel, sprats, pike, catfish, perch, squid.
Fatty dairy products: hard cheeses, mozzarella, feta, cream cheese, full-fat yogurt, low-fat yogurt, protein-enriched yogurt, yogurts without added sugar, cottage cheese (without added sugar, lactose), blue cheese, fermented cheese, processed cheese.
Other high-protein products: liver, hearts, brains, offal, beef tenderloin, etc.
What sweeteners can you use?
Sweeteners: erythritol, stevia, monk fruit sweetener, xylitol, sucralose.
What fats can you eat?
Fats: cream, fatty dairy products (lactose-free products, cottage cheese, cheeses, yogurts), fatty meat, fatty fish, butter, lard, beef tallow, olives, olive oil, nut oils, seed oils, MCT oil, coconut oils, avocado oil, avocados, mustard, cooking spray, cocoa, eggs. You should avoid fried food, processed meat, fish products, trans fats.
What drinks can you drink on keto?
Drinks: vodka, gin, tequila, whiskey, red wine, white wine, zero-calorie drinks (cola, sprite, fanta, monster), mineral water, BCAA, coffee, tea (all types of tea), zero-calorie flavored drinks.
What food should you avoid on keto?
Sugar: you already know that on a keto diet, you are allowed to eat vegetables, berries, and dairy products (in small quantities) so that you do not exceed the daily norm of 20-50g of carbohydrates. You can replace sugar with sweeteners: stevia, erythritol, xylitol, monk fruit extract.
Also, you should avoid these products:
Processed carbohydrates: brown sugar, fructose, honey, dextrose, agave syrup, maltodextrins, maple syrup, rice syrup, jams, dried fruits, sauces, alcohol, juices, soft drinks, ice cream. Grains and baked goods, other carbohydrates: bread, pasta, cereals, buns, crackers, donuts, white bread, spreads, oats, pearl barley, semolina, wheat, barley, quinoa, beans, lentils, chickpeas, dry breakfast cereals, soy, potatoes, sweet potatoes, etc.
Except: you can find alternatives to high-carbohydrate products: you can use zero-calorie rice, almond flour, coconut flour, bake keto bread, make keto porridge, use permitted sweeteners, zero-calorie jams.
Fruits and certain berries: apples, bananas, peaches, pineapples, plums, cherries, pears, figs, persimmons, papayas, watermelons, melons, currants, grapes, watermelons, peaches, dried berries, rowanberries, yellow raisins, red raisins, grapefruits, oranges, mandarins, dragon fruit, all types of juices (except zero-calorie), other fruits, berries.
Article prepared by: Mantas Liekis.
