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Lose Weight On The Keto Diet- Exactly What You Need To Know

Keto is a popular diet that has been touted as a way to lose weight. The ketogenic diet, or Keto for short, is not only about losing 15 pounds in a month but also about increasing your energy levels.

To achieve the best results from this diet, it’s important to know how to use the Keto Diet correctly and what foods are allowed on this plan. In order to help you make sense of all this information, we’ve put together some tips on how women can use the keto diet for weight loss.

We’ll go over what you should eat when starting out with Keto so that you don’t feel overwhelmed by food restrictions or limitations with your choices in grocery stores.

Table of Contents

What Is A Keto Diet?

A keto diet is a very low-carbohydrate, high-fat diet that is very popular for weight loss. Many folks combine it with intermittent fasting for outstanding results.

Ketogenic diets have many powerful health benefits. However, they are restrictive diets that some folks find hard to maintain over the long term.

Read on to learn all about the keto diet, and if it suits your needs. It may even help you burn fat while you sleep.

How Does The Keto Diet Work?

The ketogenic diet works by encouraging your body to make what it “prefers” for fuel instead of what is typically what we eat (glucose = carbs, ketones = fat).

By starving the body of glucose (carbohydrates), your liver will produce what you need to keep running efficiently– which in most cases is about 80% of what your liver makes is ketones. These ketones are what will be used as the main fuel source for your body while you go about daily life.

When you give your body what it needs, less of what it doesn’t is what happens when you start to eat a ketogenic diet.

What Are Ketones?

Ketones are what our body produces when it metabolizes fat (from anywhere on the body, including fat/muscle stores). Ketones also will be the main source of fuel without carbs.

Our bodies produce ketones during times of fasting and carbohydrate restriction, and produce ketones after we eat fat to be used as a secondary fuel (after carbs) if needed.

Ketones are what our body makes when dietary fat is metabolized for energy because the mitochondria of our cells ‘prefer’ fatty acids as their energy source.

How Well Does The Keto Diet Work?

The keto diet will work best for folks who follow the plan consistently. There is a saying out there “garbage in, garbage out” and what that means is that what you put in your body– what kinds and how much food you’re eating, will determine what your results are.

For example, if someone wants to lose weight but they’re not limiting their carbs or overindulging in alcohol while on keto, it won’t produce the results they’re hoping for.

What To Expect On A Keto Diet

You can expect to lose weight when you follow the plan exactly, but be prepared to have a few unpleasant effects as you start the diet.

Side effects of the keto diet may include fatigue, constipation, bad breath (it’s real), dry mouth, and others. You’ll need to drink more water on keto than usual because your body is flushing out excess fluids– which is awesome for fat loss.

Some folks who follow keto and see the results they’re looking for (weight loss, improved endurance, more stable moods, better skin, etc), say it’s the greatest diet they’ve tried.

How To Start Keto Diet

You can start a keto diet by creating a plan for what kinds of food you’ll be eating.

Here are the basic things to know:

Step 1: Know what you can eat on a keto diet. Be prepared by making a shopping list and knowing what foods you can/cannot eat.

Step 2: Go shopping! Make sure that the store has a high turnover rate for fresh items to ensure that what you’re purchasing is as close to what you’ll be eating when you get home.

Step 3: Head over to Amazon and pick up some books on keto dieting: Two great options: Primal Blueprint Quick and Easy Meals or The Keto Beginning. They both give you great ideas for what to make and what to avoid.

Step 4: Make notes on what works for you. Keeping a food journal of what you eat and how you feel afterward is helpful feedback as you go through the process of adjusting to this new way of eating.

Step 5: Stay strong! Don’t get discouraged if the first week or two is a challenge– what’s important is that you’re moving in the right direction. Stick with it and you’ll be rewarded with lifelong habits that encourage healthy weight loss, more energy throughout the day, increased focus, and better overall well-being.

Keto Diet Intake (At A Glance)

Here’s what you can eat on the keto diet, at a glance: foods that are high in fat and low in carbohydrates. We’ll dive much deeper into what you can eat below.

What should you avoid on a keto diet?

All bread, pasta, rice, potatoes, sugar products (including candy), fruit juices, and other sugary beverages.

What should I drink on a keto diet?

Water is what we recommend for most folks- diet drinks (at your own risk), coffee, tea, and other no-calorie/low-calorie beverages are OK if you like them. Drinking caffeine in moderation can be fine.

What To Eat On A Keto Diet

The list of what you CAN eat on a keto diet:

  • Healthy fats (extra virgin olive oil, coconut oil, MCT oil/powder, avocado, eggs)
  • Meat, poultry, eggs, and all forms of seafood (preferably wild-caught instead of farm-raised whenever possible)
  • High fiber veggies (broccoli, cauliflower, Brussels sprouts, etc)
  • Low carb fruits (berries and melon). It is best to either avoid fruit altogether or limit what you eat on keto because fruit has a lot of sugar: less than 25g will typically be what most people aim for)
  • Condiments that are low carb (ketchup, mustard, hot sauce)
  • Low sugar nuts and nut butter (macadamia nuts and coconut butter are two of the best choices on keto for these).

What Not To Eat On Keto Diet

What not to eat on keto:

  • Processed food– what this means is that you should avoid what most people typically eat every day because these kinds of foods have ingredients that raise blood sugar, cause inflammation in the body)
  • Soda, fruit juice, sports drinks (these are filled with what we say what not to eat on keto: sugar, artificial sweeteners, and flavors)
  • Grains and legumes (bread, cereal, rice, and beans should all be avoided because they cause what is what not to eat on keto: inflammation and raise blood sugar)
  • Low-fiber veggies (this will help you avoid what we what not to eat on keto: gut irritation and any extra strain on the kidneys)
  • Low-Fat Dairy (avoided because it contains lactose which will also cause inflammation in some people)

What Can You Drink On A Keto Diet

Calorie-free liquids. Water, tea, and coffee (no cream, no sugar, no milk) are what to drink on keto.

It’s important to note that what you can drink on keto is very limited- but necessary for achieving the beneficial effects of the diet.

Drinking your calories during keto will kick you out of ketosis, which is the whole point of the diet.

How Many Carbs On Keto Diet?

How many carbs can you eat on a keto diet? Anywhere from 20-50g is what most people aim for, but the number of carbs you eat will be what how many carbs on keto depends on. If your primary goal is to lose weight, you’ll want to reduce carb intake significantly (20-30g).

How To Count Carbs On Keto Diet

The easiest way to calculate your carbs on keto is to use a food tracker. If you’re tracking with My Fitness Pal or something similar, create a custom food profile for what you’re eating.

How Long Should I Stay On The Keto Diet

For as long as it takes, based on what you’re trying to accomplish. Assuming it’s weight loss, a few weeks should produce what you’re looking for (if not sooner).

Weight loss goals are different for everyone, so what works for you might not work for someone else.

Why Would Someone Follow A Keto Diet?

The most common reasons are improved performance at the gym, more stable moods, weight loss, etc.

Who Should Avoid Keto Diet?

Some people who should avoid what is a keto diet:

  • Pregnant or nursing mothers.
  • Anyone with what is what who should avoid keto because of serious health conditions (heart-related, neurological, etc).
  • As always- check with your doctor before starting any diet.

Why Am I Exhausted On The Keto Diet?

You get tired on the keto diet because your body is used to converting carbohydrates to glucose for fuel. It is now switching over to ketones for fuel (in the absence of carbs), which can leave you feeling tired until your body adjusts.

Fatigue during keto- especially at the beginning, is one of the side effects many people report.

Some people also report these side effects:

Bad Breath, irritability, and constipation (caused by lack of fiber in what you eat on keto).

How Many Eggs Per Day Can Someone Eat On A Keto Diet?

A limit of around six eggs per day is what people typically aim for on keto. There are, however, some variations to this rule– for example, many do well with twelve eggs per day while still losing weight and maintaining other health goals.

Eggs are a great source of protein which will help keep you full until your next meal. Because they are rich in healthy fats, eggs also make a great snack between meals when you need something to tide you over– whether that’s before or after your workouts.

What Is A Quick Breakfast On Keto Diet?

A good example of a quick breakfast for keto is: 3-4 whole eggs cooked in coconut oil or grass-fed butter, spinach, and mushrooms. You can also try these power breakfasts.

What Is An Example Of A Typical Daily Menu For The Keto Diet?

Breakfast: Bacon and eggs with avocado.

Lunch: Green leafy salad with meat or cheese, plus olive oil and vinegar dressing.

Dinner: Steak with bok choy, zucchini, and bacon-wrapped asparagus.

Keto snacks: Nuts (almonds, pecans, walnuts, macadamias), cheese sticks, or celery with almond butter.

What Is The Best Supplement For Keto Diet?

Can you take supplements on keto? Keto supplements are unnecessary for most people, but they can be useful if you’re struggling with low energy or nutrient deficiencies.

Some good supplements to consider are MCT oil powder, collagen protein, keto multivitamins, and exogenous ketones.

Exogenous ketones are gaining popularity as they help your body enter ketosis faster and stay there longer. Exogenous ketones can also help fight off keto fatigue and keto flu when you’re beginning the diet.

What Is The Keto Flu?

The keto flu is what happens when your body suddenly switches from what you’re used to (carbohydrates) to what you’re now burning (ketones).

Common side effects are bad breath, fatigue, dizziness, mental fog, headaches, irritability.

How Long Does The Keto Flu Last?

A couple of days- but it varies from person to person. If you’re new to keto, it could be more. The keto flu is a feeling many folks get during the beginning phase of a keto diet.

Why Is The Keto Flu Happening?

The keto flu happens when your body switches what you’re used to running on (carbohydrates) to what your body is now burning (ketones).

Your body will adapt to what it’s now burning (ketones) and the side effects of what you’re experiencing (including keto flu) will go away.

The side effects of the keto flu won’t last forever, so don’t give up if you can handle what you’re experiencing.

Is There Anything That Helps Lessen The Effects Of The Keto Flu?

Drink plenty of water, get some electrolytes in you (add sea salt to your diet), and rest.

What Helps Constipation On Keto Diet

Constipation often happens when you start keto. There are all kinds of ways to help constipation on keto- but drinking more water every day, adding sea salt to what you eat, and taking potassium, magnesium, and Vitamin D supplements can be tried in combination to alleviate constipation.

What Foods To Eat For Constipation On Keto Diet

  • Leafy green vegetables
  • Ground flax seeds
  • Fiber (psyllium husk) supplements also help keep what you “moving along”

What’s The Difference Between A Low Carb And Keto Diet?

A low-carb diet is any weight loss plan that limits carbohydrates- keto is one of them.

A typical low-carb diet allows 50- 150 grams of carbs per day.

Keto is the most strict form of keto- limiting not only carbs but protein as well.

For keto to be keto, it has to have no more than 50 grams of total carbohydrates daily.

What Is The Difference Between Ketosis And Ketoacidosis?

Ketosis is what happens on keto when your body switches over to burning fat for fuel. Ketoacidosis is what happens when your ketones get too high and begin to cause damage.

What Is The Difference Between Keto And Paleo Diet?

A keto diet focuses on high amounts of fats, low to moderate protein, and extremely low carbs (50g/day or less)

The paleo diet focuses on eating like our ancestors did- meat and veggies. Both the keto and paleo diets exclude sugar, grains, dairy, legumes, potatoes.

What Is The Difference Between Atkins Diet and Keto?

The Atkins diet is a low-carb plan that progressively increases carbs in stages, while keto is all about limiting carbs.

Why Are Cereals and Oatmeal Not Allowed?

Cereal and oatmeal are not on the keto diet because of the high amount of carbs, which negates the purpose of this type of diet.

What Vegetables Can You Eat On A Keto Diet

The best keto diet veggies:

  • Asparagus
  • Mushrooms
  • Green beans, sugar snap peas, and wax beans
  • Spinach and other leafy greens

What Vegetables Can’t You Eat On A Keto Diet?

Veggies not allowed on keto:

  • Corn
  • Peas
  • Beets, carrots, and other sugary root vegetables
  • Any vegetable that is generally eaten in a sauce or with sauce on top of it.

How To Use Coconut Oil On A Keto Diet

You can use coconut oil to saute your vegetables, fry your eggs, cook your bacon in, etc. Coconut oil is an excellent substitute for butter or any other cooking oil.

Why Is Coconut Oil Good For Keto Diet

Coconut oil is good for a keto diet because it’s high in fat and doesn’t have any carbs. It’s widely available and relatively cheap. It can be used for cooking, baking, or added to shakes and smoothies.

Coconut oil is also the most popular MCT oil. MCT stands for medium-chain triglycerides.

The shorter fatty acids can be easily absorbed and used for energy by your muscles, heart, and liver. Within about 30 minutes of consuming coconut oil (or straight MCTs) you will notice a boost in your energy levels.

They are also less likely to be stored as fat because they don’t require the same amount of enzymes and bile acids from the digestive system to be broken down.

How Much Fat Per Day Is Advised On A Keto Diet?

You need 65-75% of your calories from fat on keto.

Can You Eat Canned Tuna On Keto Diet?

Canned tuna is a great protein source on keto- it has zero carbs, so this is a go-to food for keto.

Tuna is a great source of the fish oil we’re always hearing about – it’s extremely high in omega-3 fatty acids.

The most common type of tuna you’ll find – and the kind used in canned tuna like these 3 brands is albacore (white) tuna, which has higher mercury levels than skipjack or tongol.

Can You Drink Milk On A Keto Diet?

Not really- milk contains too much sugar to be allowed on keto.

What Is The Difference Between Full Keto And Modified Keto Diet?

Full keto means you’re not eating any carbs or protein at all, while modified keto means you eat a small number of carbs and a little protein.

What Is A Dirty Keto Diet?

The dirty keto diet is all about eating processed foods on keto- frozen dinners, high-fat candies, etc. The dirty keto diet is not a good idea because you’re not getting any nutrients from these foods.

What Is A Lazy Keto Diet?

A lazy keto diet is the same as dirty keto- it’s all about eating processed foods on this diet. Lazy keto is not a good idea because it doesn’t give you any of the benefits that come from eating healthy foods.

What Is The Difference Between Keto And Intermittent Fasting?

Intermittent fasting is restricting eating within a certain period in a day, while keto focuses on eating in a certain way- mainly very low carbs and high fat.

How Often To Check Ketones On A Keto Diet

Ideally, you’ll want to test your ketone levels at least once or twice a week when starting on keto. After you’ve been on the diet for a while, testing is no longer necessary unless there’s a medical reason to do it.

How Do I Know If I Am In Ketosis?

There are lots of ways to check your ketone levels- urine strips, blood meters, breath meters, and even just by checking how you’re feeling.

What Are The Side Effects Of Keto Diet?

The side effects of keto are generally just unpleasant at first- low energy, bad mood swings, etc. This is only temporary and usually goes away within a few days to a week.

Why Is My Breath Smelly On Keto Diet?

If your breath is smelly, it’s because your body isn’t getting enough carbs to make ketones for energy. This means that the fatty acids are getting turned into ketones, which get broken down in the liver and cause acetone to be released through the lungs. Acetone is what gives the breath that fruity smell.

How Can You Prevent Loss Of Muscle Mass On Keto Diet?

You can prevent loss of muscle mass on keto by consuming 20-30g of protein with each meal. You’ll also want to incorporate weight training to increase protein synthesis.

Why Is My Heart Rate Higher On Keto Diet?

Your heart rate may be higher on keto because you’re eating more fat than usual, which could increase the resting metabolic rate.

How Much Weight Can You Lose On Keto Diet?

You could lose up to 6 pounds in the first week on keto (a high percentage of this could be water weight), and then up to 2 pounds per week after that. Weight loss on keto can be faster than other diets at the start because your body is burning through stored carbs and then stabilizing at a lower number of calories.

Which Meats Can You Eat On Keto Diet?

Meats like chicken, beef, lamb, and pork are great. Choose grass-fed if possible. Grass-fed means that the animal has eaten only grass and other plants, its whole life- this makes for healthier meat.

What Is The Best Fish To Eat On Keto?

Most types of fish are keto-friendly but some contain more carbs than others, especially shellfish like shrimp and crabs.

Salmon

Salmon is a healthy fish choice for keto because it’s high in omega-3 fats and contains only 1g of net carbs per 100 grams.

Halibut

Halibut has less than 1g net carbs per 100 grams and is rich in minerals like magnesium, potassium, and selenium.

Cod

Cod is low in carbs and high in protein, making it a good seafood choice for keto (4).

Sardines are keto-friendly because they contain less than 1g of net carbs per 100 grams. They’re also rich in vitamin D, selenium, and omega-3s.

Mackerel

Mackerel is an oily fish that’s similar to salmon and sardines. It contains less than 1g net carbs per 100 grams.

White Fish

Is white fish keto? Yes, white fish is a nutritious food that can be enjoyed on the ketogenic diet as long as it’s not breaded or fried. Make sure to purchase plain white fish filets so you can flavor them yourself.

Best Shellfish On Keto

Clams

Clams are low in carbs and high in protein so they make a great shellfish choice for keto. Just be sure to avoid breaded or fried clams, which will raise the carb count significantly.

Oysters

Oysters are good for keto because they’re low in carbs and contain electrolytes that can help with cramping and fatigue.

Mussels

Mussels are nutritious and low in carbs, containing only 5g of net carbs per 100 grams (3.5 ounces).

Shrimp

Shrimp should be eaten in moderation on keto because it contains a higher ratio of protein to fat. Shrimp also contain more carbs than many other types of seafood, which makes them a less desirable choice.

Lobster

Lobster is OK for ketogenic dieting as long as you don’t eat any breading. The meat of lobster contains 14g fat, 29g protein, and 5g net carbs per 100 grams (110 calories).

What Nut Butter Is Good On Keto Diet?

Nuts and nut butter tend to be too high in carbs for keto, so stick with peanut butter- it has around 7g of carbs per 2 TBSP serving.

Can You Eat Berries On Keto Diet?

Berries like strawberries and raspberries are high in carbs and should be avoided on keto. Blueberries contain more net carbs, but since you only eat a small serving of them at a time, it’s okay to have some on keto.

The lowest sugar berries are blackberries and cranberries, but even these should only be eaten in small amounts on keto.

Can You Have A Cheat Day On Keto Diet?

Yes, you can have a cheat day on keto on special occasions (if they’re not too often)- but make sure you keep carbs on the lower end. Chances are you’ll gain some weight back if the cheat day is too high in carbs, so try to stick within 10g of your carb limit.

How Long Does It Take To Get Back Into Ketosis After Cheat Day On Keto Diet?

It takes around 2-3 days for your body to get back into ketosis after a cheat day, as long as you keep carbs very low on the other days.

What Kind Of Butter Is Good On Keto Diet?

Grass-fed butter is best for keto because it has a better omega 3 to omega 6 ratio than regular butter.

Is Butter Coffee Good For Ketogenic Diet?

Yes, an example is Bulletproof coffee, which is a keto drink that contains grass-fed butter and MCT oil. It’s good for the brain and helps you stay full until your next meal.

Can You Drink Apple Cider Vinegar On Keto Diet?

Apple cider vinegar is a good addition to your keto diet, but in moderation- one tablespoon at a time. It can be used to make dressings and other recipes.

What Alcohol Can You Drink On Keto Diet?

Although drinking alcohol isn’t advised on this diet, distilled alcohols like vodka and whiskey are okay on keto, if you must. Be sure to keep it to a drink or two, max.

How Much Protein On Keto Diet?

How much protein you should eat on the keto diet is debatable. Some people say that it should be 30% of your calories, while other studies have shown that 20-25% is enough. We suggest aiming for 30% minimum, especially if you’re weight training.

Try choosing quality meats like poultry, eggs, and grass-fed beef to get the most protein for the least amount of carbs.

How Many Calories On Keto Diet

The number of calories you should eat on the keto diet will depend on your specific situation. Some people eat only as much as they need to feel satisfied, while others set a calorie limit. This is generally around 2400-3200 calories for men and 2000-2400 calories for women. However, this can vary depending on how active you are.

What Are The Benefits Of Keto Diet

The benefits of the keto diet are primarily fat burning, increased energy levels, and lower blood sugar levels. Some additional benefits of ketosis are increased mental clarity, better skin, and fewer PMS symptoms.

Low Blood Sugar When Starting Keto Diet

If you get low blood sugar when starting the keto diet, you may experience headaches, irritability, fatigue, and hunger. This is normal for the first few days- once your body gets used to producing energy from fat instead of carbs, ketosis will stabilize and you’ll have more energy.

How To Track Keto Diet

You can track your keto diet by using an app like My Fitness Pal, which will allow you to log your food, track your macros, and record the number of net carbs you are having.

If you eat something high in carbs or forget to log something, don’t worry- it’s okay. Keep going with keto. If you find yourself straying from the diet often, try more strict meal planning and preparation.

How To Start Keto Diet For Beginners

The first step to starting a keto diet is cutting out carbs- at least initially. Then slowly add some back in to see how your body responds and slowly lower them again. Once you figure out what works best for you, the keto diet will be easy to maintain long term.

Is Keto Healthy?

It can be healthy as long as you’re eating good fats and low carbs. When following the keto diet, make sure you focus on healthy fats like avocado oil, olive oil, and coconut oil to keep your body balanced and energized.

Best Keto Foods

The best keto diet foods are meats, eggs, full-fat dairy products, nuts, seeds, non-starchy vegetables, and low-sugar fruits. If you can’t find food on this list of keto-friendly foods to eat while on the diet, it probably isn’t keto-friendly and should be avoided.

Keto For Women

Keto is good for women because it can help with hormone imbalances, blood sugar levels, and menstrual discomfort. However, it’s important to keep in mind that some women are more sensitive to carbs than others- if you have PCOS or thyroid issues, talk to your doctor before starting the keto diet.

Ice Cream

Is keto ice cream ok? In general, keto ice cream can be part of your diet if you’re treating it as a special occasion. Stick to low-sugar or sugar-free ice cream and avoid flavors that have added carbs, like brownie batter.

Hard-Boiled Eggs

Are hard-boiled eggs good for keto? Yes, hard-boiled eggs are perfect for the keto diet and can be eaten as a snack or part of a meal. They’re easy to make, contain healthy fats, and have less than one net carb per egg.

Heavy Cream

Is heavy cream ok? Yes, heavy cream is fine as long as it doesn’t contain added starches or sugars. It’s high in fat and low in carbs, making it a great keto-friendly ingredient for baked goods and smoothies.

MCT Oil

What is MCT oil? MCT stands for medium-chain triglyceride, and it’s a type of saturated fatty acid found in foods like coconut oil and palm kernel oil. You can’t technically call something “MCT oil” unless it contains high levels of MCTs, but most food companies use the name to refer to any cooking oil derived from coconut oil.

MCT’s are used in keto for their energy-boosting properties. They break down into ketones, which your body will use for quick energy instead of carbs or sugar.

Is MCT oil good for you? Yes, MCTs are healthy fats that can help with blood sugar levels, cholesterol, and weight loss if taken in moderation. Just make sure the product you have doesn’t contain added ingredients like sugars, starches, or protein.

Green Tea

Is green tea good for keto? Yes, green tea is low in carbs and high in polyphenols- micronutrients that may have health benefits. All forms of tea are ok on keto but avoid added sweeteners.

The best teas for keto are green tea, matcha tea, white tea, and oolong tea.

Sugar-Free Coffee Creamers

Can I drink sugar-free coffee creamer on keto? Sugar-free flavored creamers are usually rich in fat and low in carbs, making them a good choice for the keto diet. They can be used in coffee or smoothies, and some even come in individual packets that you can take on the go.

Protein Bars

Are protein bars keto? Protein bars can be an ok choice for someone following a low-carb diet, but most have more carbs than they do protein. If you want to enjoy a snack or meal replacement bar, look for one that’s high in fat and has less than 2-5g of carbs.

Keto Supplements

Can you take supplements on keto? Keto supplements are unnecessary for most people, but they can be useful if you’re struggling with low energy or nutrient deficiencies. Some good supplements to consider are MCT oil powder, collagen protein, keto multivitamins, and exogenous ketones.

Keto Bread

Can you eat keto bread? Yes, keto bread can be part of a nutritious low-carb diet. Look for one that’s high in protein and has less than 5g net carbs per slice.

Dairy

Cottage Cheese

Can you eat cottage cheese on keto? Yes, cottage cheese is a great keto food that can be eaten plain or flavored. Just make sure it doesn’t contain added sugars or starches.

Plain Greek Yogurt

Can you eat yogurt on keto? Plain Greek yogurt is acceptable on the ketogenic diet as long as it’s low in carbs and doesn’t have added ingredients. Kefir is another option. Avoid flavors that have added sugars or artificial sweeteners.

Half And Half

Is half and half ok on the keto diet? Yes, whole milk or half and half are fine on the keto diet as long as they’re not sweetened. Avoid flavored options, because these often have added sugars.

Cream Cheese

Can you eat cream cheese on keto? Yes, especially if it’s whipped cream cheese! Plain regular cream cheese is also acceptable but can be high in fat so be careful not to eat too much.

Non-Dairy

Coconut Milk

Can you drink coconut milk on keto? Coconut milk is a good low-carb choice for the keto diet but avoid added sweeteners or flavors. The unsweetened version has 2g net carbs per 1/4 cup serving and 15g fat, making it a great keto choice.

Heavy Whipping Cream

Is heavy whipping cream keto-friendly? Heavy cream and light whipping creams are both ok on the diet but avoid flavored varieties. Make sure to check the label for added sugars or fillers.

Pork Rinds

Are pork rinds keto? Pork rinds are a great snack for people on the ketogenic diet because they’re high in fat and low in carbs. Look for snacks without any added sugars or starches, especially if you have food sensitivities.

Turkey

Can you eat turkey on keto? Turkey is generally considered good meat for the ketogenic diet, especially dark meat like drumsticks that contain more fat than white meat.

Duck

Is duck ok on keto? Yes, duck is a good source of fat and it’s low in carbs. Just make sure to remove any skin before cooking.

Pepperoni

Is pepperoni keto? Yes, pepperoni is low in carbs and high in fat so it can be enjoyed on the ketogenic diet. Make sure to buy a brand without added sugars or starches.

Olive Oil

Olive Oil is good for keto because it’s high in healthy monounsaturated fats. Look for cold-pressed or extra virgin olive oil because it contains the most nutrients and antioxidants.

Macadamia Nuts

Macadamia nuts are good because they’re low in carbs and high in fat. Just keep portion sizes in mind to make sure you don’t overdo it on the calories.

Bacon

Is bacon keto? Yes, bacon is a good choice for the ketogenic diet. Just make sure to buy nitrate-free uncured bacon if possible because it contains fewer preservatives.

Beef Jerky

What about beef jerky on keto? Beef jerky is an acceptable snack for people following the ketogenic diet. Just watch out for high-carb versions that are flavored with added sugars or starches.

Non-Starchy (Fibrous) Vegetables

The best fibrous vegetables are dark leafy greens like spinach, kale, cucumber, and celery. They may contain some carbs, but they’re full of nutrients and low in calories so it’s good to eat them often. The fiber will help fill you up and control your blood sugar levels.

Cauliflower

Is cauliflower good for keto? Yes, cauliflower is fairly low in carbs and has some good nutrients including vitamin C, potassium, and dietary fiber. It’s best to eat them raw with a tasty dressing or cooked as “rice.”

Spinach

Spinach is a good source of potassium and dietary fiber, but it can also contain some carbs so eat it in moderation. If you’re struggling with constipation on keto try adding more leafy greens to your diet.

Kale

Kale contains a lot of healthy nutrients – Vitamin A, C, K, folate, potassium, and manganese. It’s low in carbs and very high in fiber so eat it raw or cooked for improved digestibility.

Onions

On onions are mostly made of carbohydrates but they contain flavonoids that can help protect your heart health. Feel free to enjoy them on keto if you’re lowering your carbohydrate intake to lose weight.

Celery

Celery contains a small number of carbs, but most of the fiber is soluble which means it can help lower blood sugar levels and improve digestion. You may need to limit your portion size or eat more of other low-carb vegetables instead.

Cucumber

Cucumbers are mostly made up of water so they’re very low in calories. Plus, they contain vitamin K, potassium, and manganese. It’s fine to eat cucumber on keto as long as you don’t add any high-carb dips or spreads.

Broccoli

Is broccoli good for keto? Broccoli is low in carbs and high in nutrients, but it can contain a few more carbs than other fibrous vegetables. One cup has about 6g net carbs so eat it sparingly or pair it with other veggies to lower the carb count.

Peppers

Peppers are mostly made up of water and fiber, so they won’t hurt your ketogenic diet. Just make sure to remove the seeds and ribs before eating because they contain more carbs than the rest of the pepper.

Olives

Olives are extremely healthy for you even though they’re high in fat. One serving has about 5g net carbs so it should be fine to enjoy up to one serving per day.

Eggplant

Eggplant is mostly made up of water which makes it fairly low in calories. However, it’s also fairly high in carbs at 6g net carbs per cup – the same amount of carbs as a medium-sized apple.

Asparagus

Asparagus is low in carbs and high in fiber so it’s fine to eat on keto. A one cup serving has about 3g net carbs, but many people choose to eat less than that because of the taste.

Avocado

Avocados are mostly made of fat and contain a small amount of fiber. They do have carbs, but one cup has just 5g net carbs so enjoy them without worrying too much.

Corn

Corn is fairly low in carbs with about 6g per cup, but it’s also fairly low in nutrients. If you need to lose weight on keto then corn is not the best choice.

Mushrooms

Mushrooms are mostly made up of water and fiber so they won’t affect your carb count for the day unless you eat lots of them. Avoid mushrooms that are sauteed in butter or covered in the sauce because they’ll have a lot of extra carbs.

Fruit

Most fruit is high in carbs and natural sugars like fructose, so you’ll want to avoid most fruits on the ketogenic diet. However, berries are a great fruit option because they’re low in carbohydrates, full of antioxidants, and have a natural sweetness.

Tomatoes

Tomatoes are a fruit (many folks think they’re a vegetable) and can be enjoyed on keto as long as you keep it to a minimum. They contain a small number of carbs but they provide vitamin C, A, and K along with potassium.

Watermelon

Is watermelon good for keto? Watermelon is mostly water and has a little bit of fiber and sugar so it’s not the best fruit to eat on keto. It does contain lycopene, an antioxidant that might be helpful for heart health.

Cantaloupe

Is cantaloupe good for keto? Cantaloupe contains a small amount of fiber and sugar, but it’s mostly water so there aren’t many nutrients. While it’s not the best fruit to eat on keto, it doesn’t contain any harmful ingredients and can be enjoyed in moderation.

Apples

Are apples good for keto? Apples are high in carbs with a little bit of fiber and sugar. They contain antioxidants and phytonutrients, but they’re not the best fruit to eat on keto.

Blueberries

Are blueberries good for keto? Blueberries are high in carbs with a little bit of fiber and sugar. They contain antioxidants and phytonutrients, but they’re not the best fruit to eat on keto.

Grapefruit

Is grapefruit good for keto? Grapefruit is mostly water and has a little bit of fiber and sugar so it’s not the best fruit to eat on keto. It does contain lycopene, an antioxidant that might be helpful for heart health.

Avocado

Is avocado keto? Yes, avocados are ok for the ketogenic diet because they contain healthy monounsaturated fat, without a lot of carbs. They can be used in salads, smoothies, or eaten by themselves as a side dish.

Starchy Vegetables

You should avoid these starchy vegetables on keto: potatoes, carrots, peas, corn, lima beans, and parsnips. They’re high in carbs with very little fiber or nutrients.

Winter Squash

Is winter squash good for keto? Winter squash contains carbs with a little bit of fiber, but the amount is so little that it won’t have much of an impact on your daily carb count. Butternut squash is popular because it’s easy to prepare and tastes great.

Amaranth

How many carbs are in amaranth? Amaranth is high in carbs with very little fiber. But it does contain calcium, iron, lysine, and some B vitamins so it might have a place on the menu for your keto diet. If you choose to eat amaranth then use it as a side dish and keep your portion size small.

Millet

Is millet good for keto? Millet is high in carbs with very little fiber so it’s not the best cereal grain to eat on keto. It can be used as a side dish but people often complain that it has a bland flavor.

Quinoa

Is quinoa good for keto? Quinoa is high in carbs but at least you get a little bit of fiber and protein with your serving. It can be used as a side dish or part of a casserole, but many people report that they feel bloated after eating quinoa.

Chia Seeds

Can I eat chia seeds on keto? The short answer is yes, chia seeds are ok on keto. Chia seeds are very good for you and they’re very high in fiber which means that if you use them as a topping then there’s no reason not to eat them.

Legumes

You should avoid legumes on your keto diet because they’re high in carbs and contain lectins, phytates, and they inhibit nutrient absorption.

If you must eat legume then consider trying white beans or split peas instead of red beans. They have a lower carb content and provide some fiber to help keep your digestive system moving.

Oils

Keto-approved oils include olive oil, coconut oil, avocado oil, MCT oil, and ghee. Fish oil as a supplement (not for cooking). Make sure you don’t heat olive oil to high temperatures, but it’s good for low-heat cooking and baking.

In Conclusion:

The ketogenic diet is a very high-fat, low-carb diet that is similar to the Atkins and low-carb diets. It entails replacing carbohydrates with fat. When you reduce carbohydrates intake to this extent, your body enters a physiological condition known as ketosis. Your body becomes extremely efficient at burning fat for energy thus, it is effective for weight loss.

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