September 14, 2021 by D.Fathia
Updated September 14, 2021
What is allowed on the keto diet food list?
The keto diet is one of the well-known and followed regimens. Claims that it can significantly help in losing weight made people crazy about it. The popularity also stems from the fact that there is strong evidence that it can help with epilepsy and diabetes as well.
This article will guide you through the necessary details of this regimen, especially if you are a beginner. It is highly important to be aware of the keto diet food list, especially if you are starting this diet without consulting an expert.
What are the basics of the keto diet?
We have explained the basics of the ketogenic diet elsewhere in this blog. To quickly wrap it up, the core of this regimen is that it puts your body in a state of ketosis. Your body will start burning fat for energy instead of carbohydrates because this regimen is low in carbohydrates and high in fats.
A diet review in the Harvard School of Public Health reveals that there should be an average of 70-80% fat, 5-10% carbohydrate, and 10-20% protein. These percentages are calculated in respect to a 2000-calorie diet, which translates to about 165 grams of fat, 40 grams of carbohydrate, and 75 grams of protein.
Different categories of the keto regimen might encourage different data, especially for the carbohydrates intake. Some would suggest that it doesn’t exceed 20 grams.
What to take and what o leave?
Taking into consideration the limitations of this regimen, here is a simple keto diet food list with details on what is to be consumed and what’s not:
Fats are highly encouraged, especially unsaturated fats; therefore it is advised that you consume plant oils such as olive oil, palm oil, and coconut oil. Foods that contain high-fat contents are on the list; these include poultry fat, coconut meat, nuts such as macadamia and almonds, seeds such as sunflower, flax, and sesame seeds.
Dairy products such as butter and cheese are definitely on the list, but not dairy products high in lactose such as milk and cream.
Fruits, though a good source of carbohydrates, can be consumed in moderation. Make sure you choose those the lowest in net carbohydrates such as berries.
Starches from whole and refined grains are to be avoided completely. These include bread, pasta, corn, rice, cereals…etc.
Vegetables are also on the list but not all of them. The starchy ones such as potatoes, legumes, and beans are off the list. You can, however, enjoy leafy greens, cauliflower, broccoli, peppers, garlic, cucumber…etc.
As for drinks, you can enjoy your morning coffee or afternoon tea but don’t add sugar. Unsweetened mixes of herbs, cocoa powder, and other drinks can be safely consumed.
Beers, wine, and all sorts of sweetened drinks are not allowed. Syrups and fruit juices are also off the table.
keto diet foods recipes:
if you are just getting started on this diet then I think it might be hard for you not just to comply with the guidelines but also to find and prepare suitable meals. So, here is a list for you to follow.
Keto Beef Stew recipe:
- 1 kg of roasted chuck beef
- ground black pepper
- 2 tablespoons of extra-virgin olive oil
- 220 grams of sliced mushrooms
- 1 small chopped onion
- 1 medium cut into rounds carrot
- 2 stalks of sliced celery
- 3 cloves garlic
- 1 tablespoon of tomato paste
- 2 cups of low-sodium beef broth
- 1 tablespoon of fresh thyme leaves
- 1 tablespoon of chopped rosemary
How to prepare it?
On medium heat, sear the beef well on both sides using oil. It should be seasoned with pepper and salt. Take off the beef, add mushrooms to the pot and cook them until they turn gold. Add onion, celery, and carrot, and cook for five minutes.
Add the garlic and tomato sauce and stir well. Leave it to cook for a few minutes. Finally, add broth, thyme, rosemary, and beef season with pepper and salt as desired, and leave it to cook for fifty minutes or until the beef is tender.
Keto Fruits and keto salads:
I think someone who adores fruits and lives on them would find it hard to adjust to the requirements of the diet. It can be really hard to find friendly keto fruits but it is not impossible. There are a few fruits that you can eat and have for breakfast, for instance.
I personally like to breakfast on smoothies. However, for those following the keto diet, this might often fall out of the possible. Nevertheless, the good news is that there are fruits that are low in carbohydrates such as berries.
Berries can make excellent smoothies. For a nice cold morning smoothie, take the mounts you need from frozen blackberries, frozen raspberries, and frozen strawberries and blend them in coconut milk. Pour it in glasses and garnish with more berries if you like.
As for salads, it is general knowledge that they are a pillar of daily meals. Personally, salads are all I need especially during summer. Keto-friendly salads are numerous. Here is one to ty yourself:
Grilled chicken salad:
- 2 boneless chicken breasts
- 1 tablespoon of ground coriander
- 1 tablespoon of dried oregano
- ground black pepper
- 5 tablespoons of extra-virgin olive oil
- 4 tablespoons of red wine vinegar
- 1 tablespoon of freshly chopped parsley
- 4 chopped romaine hearts
- 3 sliced Persian cucumbers
- 1 cup of grape
- 2 sliced avocados
- 4 oz crumbled feta
- 1/2 cup of pitted and halved olives
Steps to prepare it:
Season the chicken breasts with salt, oregano, coriander, and pepper and grill them until they turn golden and a bit crispy.
Prepare the dressing. Blend olive oil, red wine vinegar, salt, pepper, and parsley.
In a large bowl, mix the chicken with the rest of the ingredients and then pour the dressing. Serve it for a light dinner and enjoy it with family or friends.
You can come up with several recipes using keto diet foods, otherwise, the internet is full of such recipes.