Low Carb Foods
This page is your ultimate ketogenic diet foods list. Any foods not mentioned should be scrutinized before consumption as they have either been overlooked (therefore are not necessarily good or bad) or are simply too detrimental for those trying to achieve nutritional ketosis. The tables listed are in JPEG format and can be printed out and pinned on your refrigerator, or bundled with your grocery shopping list.
Keto Fuel: Fats & Oils
The ketogenic diet isn’t fueled by protein, contrary to popular belief. Nutritional ketosis is driven by fatty acids being mobilized for energy in the absence of glucose. Give your body the fuel it needs by consuming fats and oils listed below.
Keto Power: Protein Sources
The ketogenic diet is more famously known as the diet that gives you carte blanche to consume as much bacon as your heart desires. While this may be true to an extent, there are so many different options worth exploring. The limits on true proteins are boundless, making this a meat lover’s paradise. Ironically, there are vegetarian options as well.
WHEY Protein Powder is another good source of protein, given that it hasn’t been sweetened or flavored. You should also be careful of meats that have been processed, as there may be added ingredients that contain carbohydrates. With Ham, Bacon, or other potentially cured meats, make sure to account for the sugar that may have been added. Breaded meats such as chicken nuggets and tempura shrimp should be avoided.
Keto Micros: Low Carb Vegetables
A common misconception about the ketogenic diet is the overall lack of options for vital micronutrients and fibers. The truth is, there are so many great options that there is no excuse not to have a nutritionally balanced meal. Yes, Tofu was included.
Keto Sweets: Low Carb Fruits
Fruits should be avoided at all costs, right? Wrong. With proper macro nutrient management, you can have more fruit than most people typically consume in a day. In other words, failing to eat fruits is not a keto problem.
Keto Crème: Low Carb Dairy Products
Although milk is high in carbohydrates and should be avoided, dairy as a category is not a lost cause. Heavy whipping cream and most cheeses fit perfectly into your carb-restricted macros. Casein protein is controversial and many keto dieters avoid dairy altogether. On the same token, many keto dieters consume dairy with no complications.
Keto Nuts: Low Carb Tree Nuts & Seeds
Nuts are an interesting group often headlined by the least keto-friendly of them all, peanuts and cashews. Peanuts are technically not nuts, and cashews contain a large amount of soluble carbohydrates making them an unfavorable choice. That said, this list gives you plenty of reasons not to avoid this category in spite of a few bad… nuts.
Keto Thirst: Low Carb Beverages
Caffeine tends to be a deal breaker on the ketogenic diet. Avoid it if at all possible. You can still enjoy your decaf coffee with heavy cream and artificial sweetener. The familiar flavors are reasonably preserved, and that’s something worth perking up for. Diet beverages can work on the ketogenic diet, although results are mixed. Experiment and see what you’re capable of handling while still remaining in nutritional ketosis.
Keto Flavor: Seasonings & Sweeteners
Seasonings and spices are very broad and diverse, and most of them contain a decent amount of carbohydrates. If you tend to season frivolously, count the carbohydrates. Choose Kosher salt or Sea Salt over processed salt. Stay away from seasoning blends that are mixed with sugar. Artificial sweeteners as an entire category are controversial, so use at your own risk. Stevia and Splenda are sweeteners that are generally regarded as the lesser of the evils, though you can judge the effects by your own experience. Vanilla extract is a strong flavoring agent that can be used for baking almond flour products and contains roughly 2g of carbs per tablespoon. Vinegar based hot sauces are generally safe, just watch out for sauces containing corn syrup and sugars.
There’s such broad diversity among edibles on this planet, that it is almost assured that someone somewhere is upset that their cherished delicacy was not included on the list. That’s okay, no need to fuss. Just let me know and I’ll gladly submit an update. Hopefully you found this page helpful for your weight loss journey.