What can I eat on the Keto Diet?

 

Low Carb Foods and Drinks!

Eating on a keto or low carb diet may feel limited at first but as most long-term low carbers would agree, it gets better! You get more creative and discover a new world of interesting and delicious foods. A diet full of bacon and butter is a diet you can easily adapt to!

Every Day Basics

At A Glance: You want to make sure to eat the following on a daily and weekly basis: healthy fats and oils, meat, fish, veggies, eggs and unsweetened dairy. Definitely avoid: sugar, grains, vegetable oils, trans fats, fast foods, margarine, low-fat/diet products and processed foods in general.

Keto Food Pyramid

Low Carb Food List – An In-depth Breakdown

  • Healthy Fats & Oils: Coconut oil, butter, lard & bacon fat, olive oil, avocados, fish oil, flaxseed, chia seed. Stay away from bad fats like vegetable oils. Read more about good fats and bad fats.
  • Meats: Chicken, beef, lamb, pork, venison, etc. Grass-fed is the healthiest.
  • Fish & Seafood: Salmon, cod, shrimp, octopus, tuna, tilapia, bass and others. Wild-caught is the healthiest.
  • Vegetables: Spinach, broccoli, mushrooms, cucumbers, cherry tomatoes, spaghetti squash, etc. Most vegetables other than large tomatoes are very low in carbs and should be consumed multiple times daily.
  • Eggs: Omega-3 enriched, pasture-raised organic are best.
  • Full-fat Dairy: Cheeses, unsweetened almond milk, heavy cream, yogurt, butter. Any dairy low in carbs and high in saturated and/or monounsaturated is generally good.
  • Nuts and Seeds (in small amounts): Almonds, walnuts, macadamia nuts, cashews, sunflower seeds.
  • Berries (in small amounts): Blueberries, raspberries, blackberries, strawberries, lemons, limes.
  • Sweeteners & Sugar Alcohols: Erythritol, stevia, Truvia, xylitol. It’s recommended to consume sweeteners with minimal calories, no carbs and a low Glycemix Index (GI) because they won’t count toward your net carbs or spike your blood sugar levels. Every body is different though, so try these sweeteners and see how you feel!

* Berries, nuts and seeds should be eaten in small quantities. Berries do contain sugar and can easily take you over your carb limit if you don’t track your portion sizes; however, they are packed with vitamins and can be a good treat from time to time. Nuts are calorie dense and the serving size is generally extremely small.

Low Carb Indulgence Food List

Now that you have your list of safe and delicious low carb foods, you’re probably asking: “What about treats? Can I cheat a little but still be somewhat healthy?” Great question! We know what that’s like and it’s important to be flexible. Here’s a few foods you can indulge in from time to time:

  • Dark Chocolate: 70% cocoa or higher has about 10 carbs per ounce. Check out some awesome benefits and a recipe for Chocolate Truffles!
  • Low Carb Ice Cream: Breyers CarbSmart is only 4 net carbs per 1/2 cup and tastes great! Enlightened is also a great brand that is sweetened with erythritol!
  • Sugar-free Jello w/ Whipped Cream: Simple but sweet and keeps you low in carbs.
  • Quest Bars: These aren’t too high in carbs but may spike blood sugar according to some people. Try putting them in a toaster oven for a few minutes on each side (until lightly browned). You’ll love them!
  • Peanut Butter: Always good but in small doses. Buy an all-natural brand with only two ingredients: peanuts, salt.
  • Pizza (toppings only): If you can’t live without pizza (and don’t want to make a keto pizza), just eat the toppings and sauce. Those are the best parts anyway! Or make your own Low Carb Pizza!
  • Breaded foods: Calamari, mozzarella sticks, chicken wings and anything else breaded is okay in small doses.

Need more ideas? Check out 30 Low Carb Snacks that require little to no prep time!

Low Carb Drinks (non-alcoholic)

Water, water, water! You need to drink more water on keto, or any healthy lifestyle, for that matter. Staying hydrated is extremely important. Here are a few options you can enjoy while keeping your carbs and sugar in check:

  • Water
  • Coffee
  • Tea
  • Protein shakes
  • Vegetable Juices (fresh squeezed and unsweetened)
  • Carbonated water or soda
  • Bai5 or other erythritol/stevia sweetened beverages

Low Carb Alcoholic Drinks

You can have alcohol on keto! The stronger liquors are 0 carbs. They will add to your caloric intake but keep your carb count low. Below is a list of liquors and lower carb beers and wines for easy reference when picking your poison! Check out our full Guide to Keto Alcohol to learn how and why alcohol affects us and more so on a low carb diet!

  • Vodka
  • Whiskey
  • Tequila
  • Rum
  • Scotch
  • Brandy
  • Cognac
  • Select beers
    • Rolling Rock Green Light (2.4 carbs)
    • Michelob Ultra (2.6 carbs)
    • Bud Select (3.1 carbs)
    • Miller Lite (3.2 carbs)
    • Coors Light (5 carbs)
    • Amstel Light (5 carbs)
  • Wine
    • Reds (per glass on average)
      • Merlot (3.7 carbs)
      • Pinot Noir (3.4 carbs)
      • Cabernet (3.5 carbs)
    • Whites
      • Chardonnay (3.7 carbs)
      • Pinot Grigio (3.2 carbs)
      • Riesling (5.5 carbs)
      • Champagne (1.5 carbs)

Losing Weight or Simply Eating Right

Regardless of the reason you switched to a low carb diet, it’s important to be mindful of your daily macros and caloric intake. Watch alcohol intake because it is additional, and empty, calories and will hinder you reaching your goals. Alcohol metabolization stalls fat burning until it’s out of your system.

Being healthy is all about getting the right nutrients and vitamins from your food so always include variety in your diet. Have plenty of meat (or fish), dairy and veggies on a daily basis. Use coconut oil and olive oil when you cook and in your salads (respectively) and have a handful of nuts or berries from time to time.

Thank you to Tasteaholics for this great detailed Keto food list!

Any questions ask away…

Laura x

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Why buy healthy fruit, when you can grow it!

When I started the Keto / LCHF diet I was shocked that all the fruit I ate daily was not good for me.. turns our they were high in carbs and high in sugar. I was so sad, I loved my pineapple and apples and would eat so much daily.. as you can see here in my vlog. So it was hard to give it up especially when I didn’t eat the other fruits like avocado.

Lately my love for fruit is still lingering, I do miss sweet things.. so its about time I grew up and tried berries. Yes I had never eaten them in my life before.. and yes I’m 29.  Of course I had people telling me “Just try them, they’re good for you” etc.. But I just saw them as the squishy toppings that were placed on a cake, a decoration to make the high calorie treat look some what healthy.. of course I brought the cup cake but always threw the strawberry off.. Oh and berries eww, those little balls that the health shows tell you to mix with granola and yogurt to stay fit or to blend with soy milk for that great drink.. yuck..

But I wanted fruit/ something sweet but of course healthy.. so they were my only option as they are under 5 grams of carbs each.

So here I was paying $3.90 for this little plastic container with about 8 strawberries in it, back in the day I would be buying a block of Cadbury chocolate on special for this price!

Once home I opened the little box and tried one. At first I was hit with huge sweet and little bitter taste in my mouth but after a while it actually tasted ok. I ate another and tried them with whipped thickened cream OMG! For someone who has not had chocolate for 3 weeks this was heaven! The sweet and creamy taste work so well together, I seriously could have eaten the whole punnet! My son tried them and he loved it too, we had to halve the last one..

So I thought “I could eat these to the cows came home” (in moderation of course) and yes I feel foolish for not trying them years ago, but I do believe my taste buds have changed so this could have helped to. So why not grow my own, would be cheaper right?

So we went to Bunnings, brought a planter box, potting mix, and 3 strawberry plants all up costing $38.00 (AUS) They looked so cute potted up and sitting on the balcony.. Now the waiting game!!

straw

The moral of this story I guess is to not be scared to try new things, our tastes always change and we might surprise ourselves and actually love it! Also it feels great growing your own fruit and vegetables  you now its organic and fresh and you can pick it and eat them in your own home! Give it a try, just dont forget to water them! Id love to hear your story if you have so much fresh fruit and veg in your own home, let me know..

A great website to help you grow your own strawberries is: http://www.abc.net.au/gardening/stories/s2006057.htm

 

 

Laura x