What to eat on a Ketogenic Diet?
Contrary to popular belief, there is an abundance of deliciously healthy, low carbohydrate food choices available for those that choose the Ketogenic Diet. The Keto Diet requires you to choose foods that in total do not exceed 30 grams of carbohydrates per day. This will keep your insulin low and keep you in at least a partial state of ketosis in order to burn fat.
This Keto Diet Food List is not all-inclusive obviously, there is an almost infinite variety of foods that are reasonably low carbohydrate and keto friendly. Most items are on this list are relatively easy to find and all are acceptable keto food items.
|Keto Diet Foods|
I am going to break the food into three groups. The Gold Standard Group is the cream of the crop foods, immensely healthy and very conducive to good health. The best of the best, but also the most expensive and sometimes harder to find. This is where you will find your organic, free range, wild caught, grass-fed keto food products.
The Everyday Group is foods that will likely make up the majority of your Ketogenic Diet. This group is keto friendly and relatively inexpensive, but not quite as supremely healthy as the Gold Standard group. This category is not necessarily grass-fed, pasture raised or organic.
|How to Start Keto|
The Dirty Keto Food Group is still low carb, but it includes foods that might not be quite as healthy. This is your least expensive Keto Food list and we all eat from this group from time to time. When eating out it's very hard not to eat dirty keto because most restaurants cook with cheap, unhealthy vegetable oils. This is also sometimes called lazy keto. The dirty keto group could raise inflammation in the body if you consume unhealthy oils.
|Keto lettuce wrap cheeseburger|
Above: Grass-fed beef patty, cheese, onions, tomato slice, avocado, bacon, fried egg, seared jalapeno on a bed of lettuce.
The Keto Diet Gold Standard Foods:
- Wild caught sockeye salmon, trout, mackerel, herring and sardines
- Beef Liver
- Broccoli and alfalfa sprouts
- Organic, extra virgin, cold pressed, olive and avocado oil
- Grass-fed beef
- Free range, cage-free chicken eggs
- Grass-fed, organic, whole milk kefir
- Organic, greens: dandelion, mustard, collard, turnip
- Kimchi, natto, sauerkraut
- Cheese: Gouda, Brie, Jarlsberg, Edam
- Fermented Beet Kvass
- Organic Kale
- Organic asparagus
- Organic Mushrooms
- Organic Spinach
- Organic broccoli
- Organic cucumber
- Organic red peppers
- Olives and organic cold pressed extra virgin olive oil
- Free range organic chicken legs, wings, and thighs
- Organic golden flax seed meal
- Organic gum acacia
- Organic Chia seeds and hemp hearts
- Grass-fed ghee
- Organic, virgin, cold pressed, unrefined coconut oil
- Macadamia nuts and walnuts
- Organic, pure, unsweetened, Cocoa powder
- Raw garlic
- Himalayan Pink salt, pepper, garlic, cinnamon, turmeric, basil, cumin, ginger, parsley
- Organic apple cider vinegar
The Everyday Keto Food List:
- Fish and seafood
- Chicken (legs, thighs, wings)
- Bacon and bacon grease
- Beef tallow
- Green peppers
- Jalapeno peppers
- Brussels sprouts
- Red onions
- Green beans
- Beef tallow
- Olives and avocado oil
- Coconut oil
- Pecans, brazil nuts
- Cheese (hard)
- Berries (blueberries, raspberries, blackberries, strawberries)
- Lemon water
|Keto Ribeye Steak, avocado and cauliflower rice|
- Hot dogs
- Pork rinds
- Soft cheese
- Sliced cheese
- Keto snacks (packaged)
- Cream Cheese
- Bulletproof coffee
- Fat bombs
- Restaurant or fast food
- Vegetable oil (soybean, cottonseed, sunflower, canola, corn, peanut, sesame, rice bran oil)
- Artificial sweeteners: Aspartame, Sucralose, Splenda, Saccharin, Sorbitol, Xylitol
|Salmon and Cream Keto Diet Recipe|
Salmon and Cream Keto Diet Recipe
This is one of my favorite everyday Keto Diet recipes. The beauty of this recipe is the versatility. Without a doubt, this is my go-to keto diet food recipe. You can switch out the salmon for almost any other meat. Pork chops and chicken thighs are an outstanding alternative for the salmon. Also, you can switch out almost any other vegetable for the spinach. Brussel sprouts or broccoli are a good vegetable alternative.
1. Add 1/4 stick of salted butter in a large frying pan. Heat and melt the butter, but not hot enough for the butter to start smoking. Sear the salmon in the hot pan, about 2-3 minutes per side. Remove the salmon and set aside. Note: You can substitute olive oil for butter if you would like, but I think it tastes better with butter.
2. Add to the frying pan: minced garlic, black pepper, chopped onions (to taste) and a teaspoon of red pepper flakes. (skip the red pepper flakes if you don't like it spicy).
3. Cut in half, 1 full cup of cherry tomatoes and add the tomatoes to the pan.
4. Add to the pan: 1/2 cup heavy whipping cream, 1/2 stick of cream cheese and 1/2 cup parmesan cheese or whatever cheese you have available. (See in the photo above I used Babybel cheese)
5. Simmer for about ten minutes until the cream cheese is melted and then put the Salmon back in the pan. Put as much spinach in the pan as you can and cook the spinach down. Add more spinach if desired and add additional salt and pepper for taste.
6. Simmer for about 10 more minutes (approximately) and enjoy.
Caution: This meal is very rich and it won't take much for you to feel satisfied, so don't put too much on your plate. Remember, only eat until you are full.
Robert N. Bryant