A Beginner’s Guide to the Ketogenic Diet

by Sarah Scoop
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What is the KETO Diet?

If you have been online lately, then you might have seen many articles about the Keto diet. The Ketogenic diet is a low carb, high fat diet that completely changes the way your body burns energy (in a good way). This diet helps your liver to produce ketones that are used as the source of energy rather than glucose, which is produced by eating carbs. Ketone levels offer a great deal of health, weight loss and physical and mental performance benefits. This explains the diet’s popularity.

What can I eat on the KETO Diet?

Proteins can be tricky on the Keto diet, because if you eat too much of it, it will be converted into glucose, keeping you out of ketosis. It is important to only have a moderate amount of protein.

Here is a list of what proteins you can and can’t have for the Ketosis diet:

✓ Fish, Shellfish, Egg (free-range), Beef, Pork, Poultry, Offal, Bacon, Sausage, Turkey, Lamb, Goat, Nut Butter

✗ Non Grass-fed Beef, Processed Meats, Farmed Fish or Pork, Protein Powders, Protein Bars

Vegetables can also be tricky on the KETO diet, because often times we think that vegetables are healthy, and many are. However, almost all vegetable contain carbs, some more than others, so it is important to understand which vegetables have a safer number of Net Carbs.

Here is a list of what vegetables you can and can’t have for the Ketosis diet:

✓ Cabbage, Cauliflower, Broccoli, Spinach, Lettuce, Green Bell Pepper, Mushrooms, Yellow Onion, Asparagus, Brussel Sprouts, Celery, Cucumber, Eggplant, Tomato, Zucchini

✗ Sweet Potato, Yam, Potato, Carrot, Parsnip, Peas, Yucca, Corn, Cherry Tomato, Beet, Corn, Green Bean, Bean, Pumpkin, Squash

Due to a high amount of carbs, fruits are typically avoided on the KETO diet. However, there are small exceptions, if consumed in moderation.

Here is a list of what fruits you can and can’t have for the Ketosis diet:

Blackberry, Raspberry, Avocado, Coconut, Cantaloupe, Grapefruit, Lemon, Lime, Strawberry, Apricots, Cranberry, Guava, Rhubarb

Banana, Pineapple, Papaya, Apples, Oranges, Grapes, Mangos, Tangerines, Fruit Juice, Dried Fruit, Blueberry, Cherry, Peach, Pear, Pomegranate, Watermelon

Nuts are lower in carbs than many plants, such as fruits, grains, and vegetables and a good option for the KETO diet.

Here is a list of what nuts you can and can’t have for the Ketosis diet:

Brazil Nuts, Hazelnuts, Macadamia Nuts, Pecans, Pumpkin Seeds, Walnuts

Almonds, Cashews, Sunflower Seeds, Pistachios

Water is essential to the KETO diet. It is important to stay hydrated and be consistent with the amount of water your drink. There are certain alternatives to water.

Here is a list of what beverages you can and can’t have for the Ketosis diet:

Water, Tea, Coffee (No Sugar), Clear Liquor, Dry Red Wine

Juice, Soda, Beer, Sweet Wine, Flavored Alcohol

Starting a new diet can be tricky, but on the KETO diet, you can still eat delicious foods, so it’s a no-brainer. I hope this article helped you learn more about what you can and can’t eat on the KETO diet. Happy Dieting!


Read more of our KETO friendly posts including this Keto Friendly Starbucks Guide!

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