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What to Eat on a Keto Diet: A Beginner's Guide to Low-Carb, High-Fat Foods

Dec 14, 2022 Posted by: Leah Thompson Guide

The ketogenic diet, or keto for short, is a high-fat, low-carbohydrate diet that has become popular in recent years for its potential health benefits and weight loss properties. But what exactly should you eat on a keto diet? Here's a beginner's guide to low-carb, high-fat foods.

Foods to eat on a keto diet

The primarygoal of the keto diet is to drastically reduce carbohydrate intake in order to put the body into a state of ketosis.This means that foods that are high in carbohydrates, like grains, sugars, and starchy vegetables, should be limitedor avoided. Instead, the focus is on high-fat, moderate-protein foods like:

  1. Meat and poultry: Beef, pork, chicken, and turkey are all good choices on a keto diet, as they are high in protein and low in carbs.
  2. Fish and seafood: Fatty fish like salmon, mackerel, and tuna are great sources of protein and healthy fats.
  3. Eggs: Eggs are a versatile and nutritious food that can be incorporated into many keto-friendly dishes.
  4. Nuts and seeds: Almonds, macadamia nuts, chia seeds, and flaxseeds are all good sources of healthy fats and fiber.
  5. Non-starchy vegetables: Leafy greens like spinach, kale, and lettuce are low in carbs and high in nutrients.
  6. Healthy fats: Avocado, coconut oil, olive oil, and butter are all good sources of healthy fats that can be used in cooking or as a condiment.

Foods to avoid on a keto diet

In order to stay in a state of ketosis, it's important to avoid foods that are high in carbohydrates, including:

  1. Grains: Wheat, rice, and other grains are high in carbs and should be avoided on a keto diet.
  2. Sugars: Table sugar, honey, and other sweeteners are high in carbs and should be limited.
  3. Starchy vegetables: Potatoes, sweet potatoes, and other starchy vegetables should be avoided.
  4. Processed foods: Many processed foods, like chips and crackers, are high in carbs and should be avoided.
  5. Fruits: While some fruits like berries can be eaten in moderation, most fruits are high in carbs and should be limited.

Following a keto diet can be challenging, but by focusing on low-carb, high-fat foods, it's possible to achieve your goals and improve your health. It's important to consult with a healthcare provider or registered dietitian to ensure that you are getting all the nutrients you need while following the diet.