81 Keto Food List for Ultimate Fat Burning (Printable Cheat Sheet)- Review
And boosted energy levels.
All without restricting calories or eating bland, boring meals.
But to fully reap the benefits of a ketogenic diet, you must know which foods are encouraged on the keto diet food list and which foods to avoid.
The ketogenic diet is a high fat.
Low carb diet that’s become increasingly popular for weight and fat loss.
As we explain extensively in our , the principle keto diet mastery
of the keto diet is to:
By heavily restricting carbs — your body’s primary fuel source — your body begins to burn your fat stores for fuel instead, which produces ketones.
In addition to weight loss and energy, the keto diet has been shown to support skin health, cognitive function, memory, and hormonal balance ( ) .
Now, let’s dive into the keto diet nutrient ratios and the keto food list.
How Much Fat Do You Need on the Keto Diet?
On the keto diet, you’ll be eating a small amount of protein and very few carbs.
That leaves the rest of your micronutrient consumption to fats — anywhere between 60–75%.
There are four different types of you can follow. Each version is high fat and low carb but with different macronutrient ratios.
For example, the Standard Ketogenic Diet (SKD) is the most popular version of the keto diet and the one we’re referring to throughout this article.
The second type is the High Protein Keto Diet, which is geared mostly towards extremely active people or athletes.
This version of the keto diet recommends:
If your reason for following the keto diet is to lose weight, you typically won’t eat more than 20–25 grams of carbs per day.
To put that into perspective, a medium-sized banana is around 23 grams of net carbs — so even eating bananas in moderation would almost be enough to prevent the average person from entering ketosis.
People who are extremely active are the exception, as they require more fuel( ).
As you can see, the macronutrient ratios of your keto meals can vary depending on your personal needs.
However, your fat ratio must always be significantly higher than carbs and proteins.
The keto calculator can give you a general sense of how much fat you should be eating, although your individual nutrient requirements may vary.
It’s a good idea to consult with a qualified healthcare practitioner to determine your unique nutrient needs so you can achieve the results you’re looking for.
What Kind of Fats Are OK?
Since fats make up 75% of dietary macros, they’re obviously a vital aspect of the ketogenic diet.
There are four types of ketogenic-approved fats:
For many years, experts believed that consuming too many saturated fats could potentially be linked to poor cardiovascular health.
More recent research has shown that there is no direct link between saturated fats and cardiovascular health and that these fats may be beneficial for your body( ).
Some saturated fats also contain medium-chain-triglycerides (MCTs), which the body converts into energy for enhanced physical performance and accelerated fat loss.
MCTs are commonly found in oils such as coconut oil and MCT oil.
Now, let’s get into which foods you’ll be enjoying most often on the keto diet, which foods you can eat occasionally and which foods are off limits so you can get started on your very own ketogenic diet meal plan.
The good news is that the ketogenic food list offers plenty of variety.
With fats being the most satiating macronutrient, you’ll find it’s impossible to go hungry on a keto diet.
In fact, there’s no calorie restrictions on the keto diet — you can eat what you please as long as you stay in ketosis.
Here are the keto-friendly foods you’ll want to be eating most often on the Standard Ketogenic Diet (for a complete, detailed list, see our infographic below):
75% of Your Diet: Healthy Fats and Non-Starchy Vegetables20% of Your Diet: Proteins5% of Your Diet: Carbs
Note: these percentages are based on the Standard Ketogenic Diet (SKD). Read more about how to stock your kitchen for the Standard Ketogenic Diet here.
Download The Keto Food List & A Cheat Sheet
We know that’s an insanely long keto food list, so to keep things simple, we included a simple cheat sheet of keto diet approved foods to choose from in PDF format.
You can refer back to this keto cheat sheet to help guide your choices when it comes to grocery shopping, meal prep and eating out at restaurants.
You can get the results want from the keto diet by setting yourself up for success. We recommend:
Bookmarking this page on your laptop or smartphone for quick references.
Printing out our free downloadable Keto Diet Food List and take it with you when you go grocery shopping.
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