A Basic Guide to Keto Diet!

1. Keto-Friendly foods:

While following a ketogenic diet, meals and snacks should center around these foods;

  • Meat
  • Poultry (Chicken, and turkey)
  • Fatty Fish (Salmon)
  • Eggs (Pastured, Organic whole eggs)
  • Full fat cheese: 9Cheddar, mozzarella, goat cheese cream cheese)
  • Full-fat dairy (Butter, cream, yogurt)
  • Nut Butter (Natural peanut butter, almond, and cashew butter)
  • Non-starchy vegetables ( Broccoli, mushrooms, greens, peppers, tomatoes)
  • Nuts and Seeds(almonds, walnuts, peanuts, flex seeds, pumpkin seeds)
  • Condiments (Salts, pepper, spices, herbs, lemon juice, vinegar)
  • Bulletproof Coffee (Black coffee with 2tbsp of coconut oil)

2. Foods to avoid on Keto:

Foods rich in carbs should be avoided;

  • Sweets and sugary foods:

Ice cream, sugar, candy, maple syrup.

  • Bread and baked food:

White bread , whole-wheat bread, cookies, doughnuts, rolls, pizza, crackers.

  • Pasta:

        Spaghetti and noodles.

  • Starchy vegetables:

Potatoes, sweet potatoes, corn, peas, pumpkin.

  • Beverages:

Coke, Pepsi, drinks

  • Sauces:

Barbecue sauce, dipping sauces, sugary salad dressings.

3. Keto friendly beverages:

  • water:

It is the best source of hydration and should be consumed in the whole day.

  • Sparkling water:

It is an excellent soda replacement.

  • Unsweetened Coffee:

Add heavy cream to it for flavor.

  • Unsweetened Green Tea:

It’s delicious and has lots of health benefits.

4. Keto-friendly fats:

-Animal fat, preferably from pastured or grass-fed animals.

-Olive oil

-Coconut Oil

Fatima Ali

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