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What can you eat on a keto diet?

What can you eat on a keto diet?

The ketogenic (keto) diet is rapidly rising in popularity, but it’s not always simple to follow. If you are confused by what can you eat on a keto diet, and what can't you, we take look at some of the basic food guidelines.

What can you eat on a keto diet?

With a meal plan focused on eating fats and proteins and drastically cutting down on carbs, many keen to give the diet a try raise the question ‘what can you eat on a keto diet?’ 

What can you eat on a keto diet?

Here are some of the best foods you can eat on keto, as well as some of the things you should be avoiding.

Meat

When it comes to what can you eat on a keto diet, beef, lamb, chicken and fish are all good – as long as they’re unprocessed, all of these meats are low-carb and keto-friendly. Just stick with fattier cuts where possible. Also remember that you want to keep your protein intake to around 15-20% of your diet, so make sure you’re not eating too much. 

Eggs

Whether fried, boiled, scrambled or poached, eggs are a great option to snack on and keep you feeling full on keto. And because they’re so versatile, you can have them a different way for every meal and never get bored.

Leafy green vegetables

While you might think that all vegetables are good when you’re on a diet, some are surprisingly high in sugars and can push you over your carb limit. If you’re not sure what vegies you should be eating, look to the green and leafy options – think spinach, lettuce, asparagus and kale. Zucchini, broccoli, cauliflower, olives and avocado are good too.

High-fat dairy

Full-fat, grass-fed dairy is a great source of fat on a ketogenic diet – but just be mindful not to consume too much, or you’ll be overdoing it on protein. Although milk is too high in lactose sugars, you can indulge in butter, ghee, cheese, and a moderate amount of yoghurt.

Oils

Fat makes up the bulk of a keto diet (about 75-80%) so load up your foods with saturated and monounsaturated fats and oils. Think lard, avocado oil, coconut oil, nut oils, and olive oil.

What should you avoid eating on a keto diet?

Sugar

If you’re following the keto diet, you want to avoid sugar in all forms. That means no lollies, no chocolate, no soft drink, no cookies – basically steer clear of anything sweet.

Grains

All wheat and grain products (pasta, bread, cereal, beer etc) should also be avoided. Even whole grains, while often praised as a healthier alternative, will raise blood sugar and should be abstained from on keto.

Fruits

While there are a few exceptions (such as berries, which can be consumed in small amounts), the high sugar content in fruit means it’s not suitable for the keto diet.  

Root vegetables

Starchy vegetables like pumpkin, corn, carrots, sweet potatoes and potatoes can quickly cause your carbohydrate intake to soar. Opt instead for nutrient-dense, lower-carb vegies like the leafy greens listed above.

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