If you are learning how the Keto diet works and need to learn what foods to buy, then here is an quick and easy way to understand the process. The bulk of calories on the keto diet are from foods that are high in natural fats along with a moderate amount of foods with protein.
Your biggest shift in understanding the keto diet has to do with daily habits, shopping for food, cooking and following recipes. You have to eat healthy fats in order to get into ketosis and have enough energy without the carbs. You will be more energetic and healthier when cooking your own keto-friendly food rather than buying supposedly keto foods off the shelf.
Most healthy fats contain zero net carbs, (especially the ones listed below), which also have other health advantages. Fats should be included in high amounts with every meal throughout the day.
Healthy keto fats include saturated fats, monounsaturated fats and certain types of polyunsaturated fats (PUFAs), especially omega-3 fatty acids. It’s best to include all types in your daily regimen, with an emphasis on saturated fats, especially compared to PUFAs.
MCT oil, cold-pressed coconut, palm fruit, olive oil, flaxseed, macadamia and avocado oil — 0 net carbs per tablespoon
Butter and ghee — 0 net carbs per tablespoon
Lard, chicken fat or duck fat — 0 net carbs per tablespoon
Keto Diet Proteins
Animal proteins (meat, fish, etc.) have very little, if any, carbs. You can consume them in moderate amounts as needed to control hunger. Chicken thighs and legs are preferable to chicken breasts because they contain much more fat.
Grass-fed beef and other types of fatty cuts of meat (try to avoid antibiotics in beef) , including lamb, goat, veal, venison and other game. Grass-fed, fatty meat is preferable because it’s higher in quality omega-3 fats — 0 grams net carbs per 5 ounces
Organ meats including liver — around 3 grams net carbs per 5 ounces
Poultry, including turkey, chicken, quail, pheasant, hen, goose, duck — 0 grams net carbs per 5 ounces
Cage-free eggs and egg yolks — 1 gram net carb each
Fish, including tuna, trout, anchovies, bass, flounder, mackerel, salmon, sardines, etc. — 0 grams net carbs per 5 ounces
All leafy greens, including dandelion or beet greens, collards, mustard, turnip, arugula, chicory, endive, escarole, fennel, radicchio, romaine, sorrel, spinach, kale, chard, etc. — range from 0.5–5 net carbs per 1 cup
Cruciferous veggies like broccoli, cabbage, Brussels sprouts and cauliflower — 3–6 grams net carbs per 1 cup
Celery, cucumber, zucchini, chives and leeks — 2–4 grams net carbs per 1 cup
Certain fermented foods like sauerkraut, kimchi, dairy or coconut kefir (also beneficial for gut health) — 1–2 grams net carbs per 1/2 cup
Fresh herbs — close to 0 grams net carbs per 1–2 tablespoons
Veggies that are slightly higher in carbs (but still low all things considered) include asparagus, mushrooms, bamboo shoots, bean sprouts, bell pepper, sugar snap peas, water chestnuts, radishes, jicama, green beans, wax beans, tomatoes — 3–7 grams net carbs per 1 cup raw
Avocado — 3.7 grams net carbs per half
Bone broth (homemade or protein powder) — 0 grams net carbs per serving
Beef or turkey jerky — 0 grams net carbs
Hard-boiled eggs — 1 gram net carb
Extra veggies (raw or cooked) with homemade dressing — 0–5 grams net carbs
1/2 avocado with sliced lox (salmon) — 3–4 grams net carbs
Minced meat wrapped in lettuce — 0–1 grams net carbs
Shirataki noodles (97 percent water!) — 0–1 grams net carbs
Spices and herbs — 0 grams net carbs
Hot sauce (no sweetener) — 0 grams net carbs
Apple cider vinegar — 0–1 grams net carbs
Unsweetened mustards — 0–1 grams net carbs
Poppy seeds — 0 grams net carbs
Water — 0 grams net carbs
Unsweetened coffee (black) and tea; drink in moderation since high amounts can impact blood sugar— 0 grams net carbs
Bone broth — 0 grams net carbs
Read the full article By Dr Axe: Keto Diet Food List, Including Best Keto foods vs. Worst
Balancing and following a good mixture of fats, lo carbs, other foods and vegetables is important.
Getting your body in balance is important in losing weight and not getting sick.
I highly recommend this FREE book,( all you do is pay for shipping) on just how to do the Keto diet correctly. It also focuses on exercise, and different supplements