The Ketogenic Diet for Benginners: List of Foods to Eat and Avoid

One of the biggest reasons people fail when pursing a diet is because they have no clue where to begin. Well, I am here to show you where to start and prove to you that the ketogenic diet is right for you and is very possible to accomplish. The biggest thing that I learned when I started the keto diet is that it is okay to fail a couple of times as long as you learn from your mistakes and continue to press forward.

What is the Ketogenic Diet?

Well, the ketogenic diet is a very low-carb, high-fat diet. The ketogenic diet shares many similarities to the Atkins diet and other low-carb diets. It involves reducing your carb intake drastically and replacing it with healthy fats. After doing this for about 3-7 days (depending on your body) you will reach a high fat burning metabolic state called ketosis. When this happens, your body begins to use fat as a source of fuel instead of carbohydrates. The end goal of a properly maintained ketogenic diet is to force your body into this fat burning metabolic state of ketosis which will result in shedding pounds of body fat. As stated in a previous blog post, my daily calorie intake consists of about 75% fats, 20% protein and only about 5% carbs. Now this percentage breakdown can be different depending on your body type and how your body reacts to certain foods, but this breakdown is standard when starting the ketogenic diet. So, my advice to you is to start out with this breakdown and then go from there and see what works best for you. IMG_1070 With that being said, people often times have no idea what to eat when starting on this diet. Quite frankly they are just lost at the grocery store.

What Should You Eat?

Are you not sure what you should be eating? Below, I have created a list of things to eat when on a ketogenic diet as well as things to avoid! Healthy Fat Sources:
  • Butter
  • Coconut Oil
  • MCT Oil
  • Mayonnaise
  • Pecans
  • Macadamia Nuts
  • Walnuts
  • Pumpkin Seeds
  • Other Exotic Oils
Dairy Sources:
  • Most Cheeses
  • Unsweetened Almond or Coconut Milk
  • Cream Cheese
  • Heavy Whipping Cream
  • Sugar Free Creamers
Meats/Protein:
  • Fish and Seafood
  • Steak (preferably a ribeye cut)
  • Ground Beef
  • Chicken Breast
  • Pork
  • Bacon
  • Sausage
  • Eggs
Vegetables:
  • Avocado
  • Spinach
  • Lettuce
  • Asparagus
  • zucchini
  • Olives
  • Cucumber
  • Eggplant
  • Cabbage
  • Cauliflower
  • Broccoli
  • Kale
  • Brussel Sprouts
Fruits: (in moderation)
  • Strawberries
  • Blueberries
  • Blackberries
  • Raspberries
Drinks:
  • Water
  • Bone Broth
  • Diet Juices
  • Diet Soda
  • Coffee (paired with sugar-free creamers & sweetener)
  • Tea (paired with sugar-free sweetener)
  • Sugar Free Energy Drinks
Foods to Avoid:
  • All Breads
  • Potatoes
  • Corn
  • Carrots
  • Melons
  • Bananas
  • Pineapple
  • Apples
  • Milk
  • Oats
  • Wheat
  • Quinoa
  • Beans
  • Honey
  • Sugar
  • Yogurts
  • Sugary Drinks
  Eating on the ketogenic diet can often times be trial and error when getting started. My biggest piece of advice to you would be to start off reading the Nutrition Facts on all of the foods and drinks that you consume then decide if you should be eating it based on the information that I have given you. When starting the ketogenic diet I recommend tracking all of your daily calories that you consume on a mobile app. This will get you in the routine of knowing what you eat!
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9 Comments

    1. the ketogenic diet is a unique diet because you can do it how you feel is best for you! personally i do not recommend having cheat meals regularly but for me I have a cheat day once every month if I feel like I need it. a cheat meal every now and then will not hurt you. also I feel like the ketogenic diet can be a lifestyle. for me, I plan on doing it year round!

  1. Thank you! I’m curious – how come turkey isn’t on the list of meats? I noticed only this week that the nutritional values are more different from chicken than I expected. I always stick to chicken, but I thought that was my own opinion – what’s the actual logic behind it?

    1. Turkey is perfectly fine on a ketogenic diet but the reason that I chose not to include it on the list is because it is not an optimal meat on the keto diet due to the very low fat content that it has.

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