As I stated in my last blog post, this post will be entirely dedicated to the foods you are allowed to eat during a keto diet. With this list there are foods in it that do contain carbs so always check the label on what you are buying but once you’ve figured out your macros for a keto diet you could decide which ones you would consume to meet your numbers.
As explained in the last blog post, a keto diet is one high in fat, moderate to high in protein and extremely low in carbs. For myself I started with 200g of fat, less than 25g of carbs and 200g of Protein daily. Now this is the macros I sat down and come up with , this isn’t a standard for all people. I felt these numbers would provide me with what I needed to accomplish my goals which I’m currently trying to cut more fat and maintain muscle. I Will lower my intake when I see a weight loss plateau, you have to continually make changes to your diet to continue to see results. At the end of this post I’ll link some calculators that I’ve used to help me decided on macros for my diets.
So what foods can you eat you ask?
- Beef, Lamb, Goat, Venison, wild-caught fish & seafood , pork, poultry, eggs, gelatin, Ghee , Butter and BACON!!!
- saturated (lard, tallow, chicken fat, duck fat, goose fat,
- coconut oil)
- monounsaturated (avocado, macadamia and olive oil)
- polyunsaturated omega 3s, especially from animal sources
- leafy greens
- celery stalk, asparagus, cucumber, summer squash,
- zucchini, spaghetti squash, bamboo shoots
- water, coffee (black or with low carb c
ream or coconut milk), tea(black or herbal)
- Pork Rinds
- mayonnaise, mustard, pesto, pickles
- all spices and herbs, lemon or lime juice and zest
- whey protein (Try to get a low carb protein)
- white and green cabbage, red cabbage, cauliflower, broccoli, Brussels sprouts
- eggplant, tomatoes, peppers
- parsley root, spring onion, leek, onion, garlic, mushrooms, winter squash (pumpkin)
- coconut, rhubarb, olives
- beef, poultry, eggs
- dairy products (plain full-fat yogurt, cottage cheese, cream, sour cream, cheese) – avoid products labeled “low-fat”, most of them are packed with sugar and starch and have little sating effect
- macadamia nuts (very low in carbs)
- pecans, almonds, walnuts, hazelnuts, pine nuts, flaxseed, pumpkin seeds, sesame seeds, sunflower seeds, hemp seeds
- brazil nuts
- Edamame (green soy beans), black soybeans – unprocessed
- Zero Carb sweeteners (Stevia, Swerve, Erythritol, etc.)
- sugar-free tomato products (puree, passata, ketchup)
- cocoa and carob powder, extra dark chocolate,cocoa powder
There are tons more that you can make work with the keto diet but this list is just one I gathered from foods I use frequently as well as the lists from the keto books I read when I first started.
PSA I am not an expert in Keto diets….yet, but I am learning and I will just share what I learn as I go. I am lucky enough to have a few friends who are very knowledgeable on the diet and have been answering all my questions as well as providing me some great keto recipes which I can share at some point but for now this list has helped me stick to the diet.
Keto Diet Calculators: ( if you’re curious what your daily keto macros would look like)
Now these will give you a set of macros you can follow but I suggest you look at what those give you and then think about your activity level and how you spend most of your day. Do you sit most of the day, are you active or work construction? Once you get a couple recommendations, tweak it to fit your life. Feel free to contact me here or via IG and I’ll see if I cant help you tweak em a bit as well.
As always thanks for stopping by Gainzdaily and checking out the list.
Until next time,
Go get them Gainz!