Losing weight through the keto diet (Ketogenic Diet) is currently a popular trend. The keto diet emphasizes a high fat intake of about 75-80%, with protein at around 20% and carbohydrates limited to 5%. If you’re unsure about which foods to include or avoid on this diet, today we have a recommended list for keto lovers to explore.
First, let’s familiarize ourselves with the foods that keto dieters should avoid.
- Foods high in starch and sugar: this category includes all types of flour-based products, such as bread, cookies, noodles, ramen noodles, and pasta, made from wheat, rye, corn, oats, and rice.
- Processed foods: even processed meat like sausage, fermented pork sausage, and meatballs should be avoided as they often contain high-sugar seasonings and flour.
- Trans fats: oils and fats that have undergone processing, like margarine or bottled vegetable oils, should be avoided.
- Fruits: with the exception of avocados and berries, most fruits, including dried, preserved, and pickled varieties, should be avoided.
- Legumes: high-carb legumes like soybeans, mung beans, and edamame should be limited.
- Sugar-containing beverages: sugary drinks, soft drinks, juices, and drinks with sugar substitutes (except stevia) should be avoided due to their impact on insulin secretion.
- Alcoholic beverages: virtually all alcoholic beverages are high in carbohydrates and calories and should be consumed sparingly.
What should keto dieters eat, then?
- Meat: all types of meat, including offal, eggs, seafood, and bacon.
- Vegetables: opt for green leafy vegetables, (and avoid root vegetables like carrots, potatoes, asparagus beans, green beans, and pumpkin.) tomatoes, eggplant, cauliflower, broccoli, and asparagus.
- Healthy fats: use natural oils from animals and plants, such as lard, olive oil, coconut oil, butter, avocado, macadamia nuts, and coconut milk.
Note: coconut oil and coconut milk contain short-chain triglycerides which are the first to be used in the body, so they should not be the primary fat source.
- Dairy products: enjoy all types of cheese, butter, cream, and whipped cream. While dairy products are permissible, it’s best to avoid fresh milk.
- Nuts: include nuts like almonds, pistachios, cashews, walnuts, especially macadamias, which are rich in good fats.
- Beverages: opt for almond milk, tea, coffee (with cream instead of milk), soda water, and lemon juice (without added sugar; use stevia as a sweetener). Plain water or mineral water is the best choice.
- Fruits: avocados, coconut meat, limes, lemons, olives, and all types of berries.
Recommended foods for a keto diet
- Rice dishes: substitute cauliflower or konjac rice for traditional rice.
- Noodles (e.g., vermicelli, Khanom Chin, pasta): opt for konjac noodles, glass noodles, or zucchini noodles.
- Bread and bakery: replace wheat flour with almond flour and coconut flour.
- Sweeteners: if necessary, choose stevia as it doesn’t stimulate insulin secretion.
- Cow’s milk: instead of regular cow’s milk, opt for almond milk, coconut milk, or whipped cream.
- Yogurt: choose Greek yogurt or Kefir with no added sugar.
- Som Tam: switch from papaya to guard or cucumber for a similar delicious taste.
- Seasonings, curry paste, or chili paste: use natural extracts without sugar or sugar substitutes as ingredients. Alternatively, consider potassium salt as a source of essential minerals. For example, Care Choice Vegetable Seasoning Powder is a good choice for seasoning keto meals.