What to eat and avoid on Ketogenic Die

If you’re looking to get a jump start on your health and fitness goals this year, you may be thinking about trying the ketogenic diet. Maybe you’ve heard the phrase before — it’s a huge diet buzzword — but aren’t sure what it means. Here’s a primer: The ketogenic diet is an eating plan that drives your body into ketosis, a state where the body uses fat as a primary fuel source (instead of carbohydrates), says Stacey Mattinson, RDN, who is based in Austin, Texas.

When you’re eating the foods that get you there (more on that in a minute), your body can enter a state of ketosis in one to three days, she adds. During the diet, the majority of calories you consume come from fat, with a little protein and very little carbohydrates. Ketosis also happens if you eat a very low-calorie diet — think doctor-supervised, only when medically recommended diets of 600 to 800 total calories.

A Complete Keto Diet Food Guide to Follow

Protein

Liberally: (That said, ketogenic diets aren’t high in protein, they focus on fat, so these should all be consumed in moderation.)

• Grass-fed beef
• Fish, especially fatty fish, like salmon
• Dark meat chicken

Occasionally:

• Bacon
• Low-fat proteins, like skinless chicken breast and shrimp. These are great to include in your keto diet, but add a sauce on top for some fat rather than eating plain.

Never:

• Cold cuts with added sugar (read the label!)
• Meat that has been marinated in sugary sauces
• Fish or chicken nuggets

Oil and Fat

Liberally:

• Avocado oil
• Olive oil
• Coconut oil
• Butter
• Heavy cream

Occasionally: (Limit your consumption, which should be easy to do when avoiding packaged foods, which these are often found in.)

• Sunflower oil
• Safflower oil
• Corn oil

Never:

• Margarine
• Artificial trans fats

Fruits and Veggies

Liberally:

• Avocado
• Leafy greens, like spinach and arugula
• Celery
• Asparagus

Occasionally: (These are still great choices, but you’ll also need to count these carbs.)

• Leeks
• Spaghetti squash
• Eggplant

Never:

• Potatoes
• Corn
• Raisins

Nuts and Seeds

Liberally:

• Walnuts
• Almonds
• Flaxseed and chia seeds

Occasionally:

• Unsweetened nut butters (almond or peanut butter)
• Cashews
• Pistachios

Never:

• Trail mixes with dried fruit
• Sweetened nut or seed butters
• Chocolate-covered nuts

Source:

https://www.purewow.com/food/what-you-can-eat-on-ketogenic-diet

https://www.everydayhealth.com/diet-nutrition/ketogenic-diet/comprehensive-ketogenic-diet-food-list-follow/?eh_uid=83965378&slot=4&xid=nl_EHNLdiet_2018-11-12&utm_source=Newsletters&utm_content=2018-11-12&utm_campaign=Diet_and_Nutrition#creatingamealplan