What Should You Eat On Keto Foods To Avoid Vs Keto
In general, here is what you should and shouldnt eat on the keto diet:
Avoid These Foods to Enter and Sustain Ketosis
- Grains and grain-based foods wheat, corn, rice, pasta, granola, cereal, etc.
- Sugar and sugar-sweetened products table sugar, soda, sports drinks, honey, agave, maple syrup, etc.
- Most fruits apples, bananas, oranges, etc.
- Tubers and tuber-based food products potatoes, potato chips, French fries, yams, etc.
- Sweeteners stevia, erythritol, monk fruit, and other low-carb sweeteners >
- Other healthy fats coconut oil, avocado oil, olive oil, animal fats, etc.
This simple food list may be all you need as guidance to help you enter and maintain ketosis. The key principle that separates the foods we should eat from the foods we should avoid on keto is how many carbs each food typically contains.
Most grains, for example, contain enough carbs per cup to prevent you from producing ketones or swiftly kick you out of ketosis. The same concept applies to sugars, tubers, most fruits, and most of the products that contain these foods/ingredients. Each food is so carb-rich that it can rapidly increase blood sugar and insulin levels, shifting your body from burning fat and ketones to prioritizing sugar use.
In summary, the most important factor that determines whether a food good or bad for the keto diet is its net carb content.
Keto Food Guide: What To Eat And What To Avoid
a year ago
When youre new to the Keto diet, the grocery store can feel like enemy territory, with hidden carbs everywhere just waiting to make their way into your cart and throw you out of ketosis.
If youve read our Ultimate Guide to the Keto Diet, then you already know the basics: limit carbs, get adequate protein, eat plenty of healthy fats, and avoid processed junk.
But what does that look like in practice?
Rest assured that after a few weeks, this will all seem like second nature. But in the meantime, weve put together this printable Keto food list to save you hours of staring at labels on your next shopping trip.
And remember — if you do come across an item in the grocery store that youre unsure of, weve got you covered. Just open the Carb Manager app on your mobile device, and use our barcode scanner to quickly determine the Keto grade for any food item.
Wheres The Beef On Your Keto Food List
Things get complicated if you follow a dirty keto food list and eat drive-thru burgers and hot dogs on the regular.
Heavily processed proteins are higher in preservatives, additives and inflammatory fatty acids that can derail your health goals over time on a low-carb diet. When you do eat meat, prioritize quality. For the biggest nutritional benefit, look for grass-fed, organic, pasture-raised or wild-caught proteins.
Make no mistake: Ground beef and bacon alone are not the keys to keto. If you get more protein than your body can use, your body will begin converting protein to sugar through a process called gluconeogenesisand kick you out of ketosis.
Stick to your macros and balance your plate with lots of quality fats, moderate protein and plenty of vegetables from our clean keto food list.
More Diet Tips From Bulletproof
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Bottom Line: Can Grocery Store Prepackaged Meals Be Healthy
It goes without saying that meal prepping low-carb and keto-friendly foods at home is the best and preferred approach when it comes to ensuring that you stay within your carb restrictions and achieve your weight-loss and overall health goals when following a low-carb or keto diet.
There may be times though that meal prepping isnt a possibility and you need to still find an appropriate alternative that will keep you in ketosis. This is where these quick grab-and-go food options from grocery stores are so incredibly helpful.
This list of ready-made grocery store keto meals provided above are nutritious, delicious and offer a lifeline when your schedule is very busy or you need an extra bit of nutritional fuel while on-the-go.
Have you bought ready-made low-carb keto foods from your grocery store that arent listed here? If so, Id love to hear what they are!
Is Cottage Cheese Keto
A ketogenic, or keto, diet is a very low carb, high fat eating pattern. It forces your body to use fat instead of glucose for fuel.
The ketogenic diet was originally used as a way to reduce seizure activity in people with epilepsy .
However, research suggests that it may also offer other health benefits, such as weight loss, reduced insulin resistance, cholesterol, and blood sugar levels, and even improvements in neurological diseases like Alzheimers .
Meal planning on this diet can be challenging, as you must choose foods that are healthy, provide variety, and fit into your daily intake goals for fat, protein, and carbs.
Many dairy foods are off-limits because theyre too high in carbs. Therefore, you may wonder about cottage cheese.
This article reviews whether cottage cheese is a keto-friendly dairy option and how you may include it in your diet.
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The Best Prepackaged Keto Foods At The Grocery Store
Published: by Libby Jenkinson · This post may contain affiliate links ·
Discover the best prepackaged keto foods at the grocery store that you can pick up and grab when you are on the go.
Have you been too busy to meal prep before leaving the house for the day and wondered what you could buy from the grocery store that would keep you in ketosis?
Then read on to discover my list of prepackaged keto foods that can be found at your neighborhoodgrocery store. when you are next out and in need of a healthy meal.
Keto Friendly Fast Food
One of the biggest lies about the keto diet is that its time consuming and expensive. Life happens, though, and theres not always time for meal prep.
If you find yourself needing a cheap and quick option for eating out, weve got your keto friendly fast food options covered. Enjoy efficient weight loss and optimized health, even in a drive-through. Heres what to order as low carb options in these fast casual and fast food restaurants.
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How To Stand Out In A Competitive Industry
1. Base Culture
Base Culture makes high-quality breads, sweet baked goods, and almond butters from simple, clean ingredients, including sliced breads, almond butter brownies, banana sweet bread, and cinnamon almond butter to name a few offerings. All products are made in-house and gluten-free, grain-free, and non-GMO. They can be found online and nationally at stores including Whole Foods, Kroger, Albertsons, and Safeway.
What started as a 30-day paleo challenge became a fast-growing company once founder Jordann Amatea saw the need for delicious snacks within the keto diet category. After trying paleo, I found that by eating meat, vegetables, seeds, nuts and fruit, I felt a whole lot better! However, I really missed baked goods and snacks, she says.
So, she spent the next six months creating low-carb, high-protein brownies and banana breads for herself. She shared the products with friends at the gym, who told her they were delicious. With this, Base Culture was born. Word of mouth quickly spread and demand grew rapidly. When a national news story aired, it drove a massive surge in demand. This proved that there was a hole in the marketplace that my products were filling, says Amatea.
To aspiring entrepreneurs, Amatea offers this advice. Remain gracious, humble and hungry. Trust your intuition, ask the stupid questions and never give up. Youre on the road less traveled and its not going to be easy… but its worth it.
Eat Me Guilt Free
2. Eat Me Guilt Free
The Ultimate Zero Carb Foods List Categorized By Practical Use
Now that you have an idea of what zero carb foods you can have from each popular food category, lets organize them in a way that helps us meet our goals.
To help you figure out what zero carb foods you can use to reach specific keto diet targets, we took the foods from above and reorganized them into these categories:
- High-fat, low-protein zero carb foods to help meet your fat needs.
- High-fat, high-protein zero carb foods to help meet your fat and protein needs.
- High-protein, lower fat zero carb foods to help meet your protein needs .
- Low-calorie, zero carb foods to help meet your fiber, vitamin, and/or mineral needs.
If you are not sure how much fat or protein you should be aiming to eat yet, we recommend plugging your information into our keto calculator before moving on. This will give you a better idea of how much you need to eat from a macronutrient perspective.
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One Key Difference Between Foods You Should Avoid And Keto
What do I mean by net carbs? Technically, it is a term we use to decipher the amount of carbs that our bodies can fully absorb from the grams of dietary fiber that a particular food contains. Many countries, such as the United States and Canada, include dietary fiber in with the total carb count on food labels.
Since fiber isnt absorbed and used in the same way that net carbs are , we must subtract total fiber content from total carbs to figure out how many carbs are in the food that will decrease ketone production.
In other words, a keto-friendly food is a food that is low in net carbs .
Lets take vegetables for example. Why arent all vegetables keto-friendly?
Although vegetables are a healthy part of the diet, this doesnt mean that each one is also keto-friendly.
If we compare kale to a sweet potato , we will find that one cup of chopped kale only has ~5 grams of net carbs while one cup of cubed sweet potato has roughly 22 grams of net carbs . This striking difference gains further significance when we look at it from the context of a keto diet as a whole.
For most of us, limiting net carbs to below 25 grams per day for about a week is what we need to do to enter a deep ketosis. If we were to increase our daily net carb consumption above 25 grams, we would make it more and more difficult to sustain deeper levels of ketosis. Once we consume more than 50 grams of net carbs per day, it will be nearly impossible for most of us to sustain ketosis .
Drinks That Should Be Avoided On A Ketogenic Diet
In general, its better to avoid drinking your calories on any diet and stick to water. Liquid calories are not very satiating, which makes it harder for us to consume fewer calories and lose weight.
This is one of the many reasons why we recommend avoiding these common drinks on keto:
- Alcohol. Every alcoholic drink comes with extra calories and carbs which is not helpful for weight loss or ketosis. However, it is possible to lose weight and stay in ketosis while alcohol is a part of our keto diet. To learn how check out our comprehensive guide on keto and alcohol.
- Sweetened and Sugary Beverages. Its best to stay clear of most sweetened drinks, as most of them are full of carbs. This includes sugar-sweetened soda, most fruit and/or vegetable juices/smoothies, coffee and tea drinks with added sweeteners, and dairy products and dairy alternatives with added sweeteners.
Not sure what to drink other than water, coffee, and tea? You can find plenty of keto-friendly drink options in our guide to keto drinks and beverages.
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Foods To Avoid On A Keto Diet:
- Fruit – most fruits are excluded with the exception of berries in small servings
- Starchy vegetables – root vegetables including all types of potatoes, carrots, turnips, parsnips
- Grains – starchy grains such as wheat based products bread, pasta, rice and cereals
- Beans and legumes – this includes lentils, beans and chickpeas
- Fats- unhealthy fats and processed oils
- Sugary foods – sweets, chocolate , fruit juice, cakes, biscuits and high sugar condiments
- Alcohol – high in carbs and could have an effect on the results of the keto diet
Tip: If you feel you are missing carbs in your diet try using cauliflower to make rice and healthy pizza bases. You can also use courgettes to spiralise and make pasta or use as boats to create keto friendly potato skins.
Top 30 Keto Foods To Buy Online
There are lots of reasons to buy keto food online! It might be that you cant leave the house, get too busy to go shopping, or want to stock up. And sometimes, you can only order keto food online because its not available in stores.
If you need to stock your pantry, check out the full keto pantry list, or if you want a full list of every kind of food you can eat, check the complete keto food list printable or the shorter keto grocery list to use for your next trip.
To support these lists, here are all the best places to buy keto foods online. This collection contains the items that I personally stock up on regularly, so Ive tried them and can vouch for their quality. Right now is a great time to stock up. If youre wondering which keto foods to buy, I hope this list is helpful!
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Putting It All Together: Foods Drinks And Ingredients To Avoid On Keto
Feel free to use our graphic below to give you an idea of what foods and drinks to avoid on keto. Scroll below the graphic and you can find a text-based version as well:
Foods and Beverages that Impair Ketosis:
- Grains and grain-based foods
- Artificial flavors, colorings, and preservatives
Understanding Macronutrient Ratios In Meals
There are several types of the keto diet and they all depend on strict macronutrient calculations. Generally speaking, the medical keto diet used to treat epilepsy prescribes 3 to 4 grams of fat for every 1 g of carbohydrate and protein, which means youre getting 90 percent of your calories from fat, 6 percent from protein, and 4 percent from carbs, according to the Charlie Foundation for Ketogenic Therapies. A modified Atkins diet has no protein restriction, and ends up being comprised of about 65 percent fat, 30 percent protein, and 5 percent carbohydrates. When it comes to keto for weight loss, you might eat 70 to 80 percent of calories from fat, 10 to 20 percent from protein, and 5 to 10 percent from fat, according to the Harvard T.H. Chan School of Public Health.
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Zero Carb Drinks & Beverages
While you are on the keto diet, make sure you are drinking plenty of fluids, especially when you first start restricting carbs.
To help you increase your fluid intake on keto, here are the best zero carb drinks you can have throughout the day:
- Seltzer water
- Soda water
If you have trouble with the keto flu or headaches from being on keto, you can add liquid electrolytes to any of these drinks without adding any carbs.
You can also increase your fluid intake with diet drinks. However, they may trigger cravings and other side effects that can make keto dieting more difficult:
- Sugar-free and carb-free energy drinks
- Diet drink mixes or drink enhancers with no added sugars
- Diet soda and other diet drinks
If youd like to see more detailed keto drink recommendations, check out our comprehensive guide to keto-friendly drinks & beverages.
Keto Legumes Nuts And Seeds List
When it comes to legumes, nuts and seeds, the best ones to consume if youre on the keto diet are:
Eat moderately: Almonds, Brazil nuts, cashews, hazelnuts, peanuts and pistachios nut butter seeds
Avoid: Most beans, lentils
A note about nuts
The Bulletproof perspective on legumes, nuts and seeds is pretty different from keto. With the exception of coconut, we recommend limiting your intake of nuts and legumes because they can contain high amounts of inflammatory oxidized fats, mold toxins and plant anti-nutrients.
So, are nuts, seeds and legumes bad? Not necessarily. These keto-friendly foods can absolutely fit into a healthy diet. Some people feel great when they eat peanuts, while others encounter food sensitivities. Pay attention to how you feel, be mindful of your macros and opt for organic, high-quality products whenever possible.
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Deli Meats And Cheese
If you enjoy deli meats and cheese then this combo is a great option as a healthy ready-made low-carb lunch or dinner when time is limited to make your own food at home.
Many grocery stores are now stocking deli meat and cheese combo packs in their refrigerated sections that you can easily pick up to ensure that you are getting a healthy dose of protein and fat in your meal.
Meat slices of ham, turkey, and chicken provide between 10g and 15g of protein per serving.
When selecting your meats and cheese, make sure that they are free of added sugars and that the cheese is full-fat as reduced or low-fat cheese contains higher carb and sugar content to help with taste as a means for compensating for the reduced fat.