The ketogenic diet emphasizes consuming foods rich in healthy fats, moderate protein, and very low carbohydrates. Here’s a breakdown of ketogenic diet foods categories to guide your choices:

Foods to Emphasize:

• High-Fat Proteins:
  • Fatty cuts of meat: ribeye steak, ground beef, pork shoulder
  • Fatty fish: salmon, sardines, mackerel, tuna (in oil)
  • Eggs: a versatile and affordable source of protein and healthy fats
  • Cheese: full-fat varieties like cheddar, mozzarella, feta, blue cheese
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• Low-Carb Vegetables:
  • Leafy greens: spinach, kale, arugula, swiss chard
  • Cruciferous vegetables: broccoli, cauliflower, Brussels sprouts
  • Asparagus: packed with nutrients and a mild flavor
  • Zucchini: a versatile vegetable for various dishes
  • Bell peppers: available in different colors, adding sweetness to meals
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• Healthy Fats:
  • Avocados: a nutrient powerhouse rich in healthy fats and fiber
  • Nuts (almonds, walnuts, macadamia nuts): moderate portions for healthy fats and fiber
  • Seeds (chia, pumpkin, flax): sprinkle them on salads or yogurt for added crunch and healthy fats
  • Olive oil: a staple for cooking, salad dressings, and marinades
  • Coconut oil: a good option for high-heat cooking

Foods to Limit or Avoid:

• Grains:
  • Bread: white, wheat, sourdough, bagels
  • Pasta: all varieties, including spaghetti, macaroni, and noodles
  • Rice: white, brown, basmati, sushi rice
  • Cereals: typically high in carbs and sugar
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• Sugary Drinks:
  • Soda: regular and diet (due to artificial sweeteners that may disrupt ketosis)
  • Juice: even natural juices can be high in sugar
  • Sports drinks: loaded with sugar and unnecessary for most people on keto
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• Starchy Fruits:
  • Bananas: high in natural sugars
  • Grapes: due to their concentrated sugar content
  • Mangoes: very sweet and high in carbs
  • Pineapples: a tropical fruit with a significant sugar content
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• Legumes:
  • Beans: kidney beans, black beans, pinto beans (high in carbs and fiber)
  • Lentils: a good source of plant-based protein, but limit them on keto
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• Sugary Treats:
  • Candy: loaded with sugar and unhealthy fats
  • Pastries: croissants, muffins, donuts (high in carbs and refined sugar)
  • Cookies: all varieties, homemade or store-bought
  • Cakes: birthday cakes, cupcakes (avoid due to their high carb content)

Remember:

• Consult a doctor or registered dietitian before starting keto, especially if you have underlying health conditions.
• This is a general guideline, and individual needs may vary.
• Focus on whole, unprocessed foods whenever possible.