What to eat to lose weight on a ketogenic diet: nutrition guide and food list. You are not sure what to eat to lose weight on a ketogenic diet? Here’s a comprehensive guide that you can use as a cheat sheet. Below you will find an overview of the products you can consume. It will help you create your own menu and the ketogenic diet will become something simple for you.
Being on a diet isn’t one of the easiest things in the world – especially if you don’t know what to eat. That’s why I made a list where you’ll find products in the ketogenic diet – it will help you decide what to eat and what to buy. Thanks to it you will learn what to eat to lose weight on a ketogenic diet – but also, among others:
- how to balance fatty acids,
- what not to eat on a ketogenic diet,
- how to choose carbohydrate-free food,
- what an example ketogenic diet looks like.
What to eat to lose weight on a ketogenic diet? I will answer this question in this guide. Generally speaking, your goal is always carbohydrate-free products. You can eat foods from the following groups:
- fats and oils. Try to get them from natural sources, such as meat and nuts. Supplement with saturated and monounsaturated fats such as coconut oil, butter and olive oil.
- proteins. Try to eat organic meat from animals that grazed on pastures and ate grass. Most meats are not artificially enriched with sugar, so you can eat them in reasonable quantities. However, remember that a ketogenic diet also means avoiding meals with too much protein.
- vegetables. Frozen, fresh – it doesn’t matter. Tend to plants whose edible parts grow above ground level, especially green and deciduous.
- dairy products. Most dairy products are okay, just remember to buy full-fat products. Also remember that harder cheeses usually contain less carbohydrate.
- nuts and grains. Consumed in moderation, they can create food with fantastic textures. Try to choose nuts rich in fat, such as macadamia or almonds.
- drinks. Simplicity is good – the ketogenic diet is mainly drinking water. You can give it taste with stevia-based products or with lemon or lime juice.
Below you will find in-depth descriptions of each of the categories listed above, along with specific information on what to eat to lose weight on a ketogenic diet!
Fats and oils
A ketogenic diet is a carbohydrate-free diet. This means that fats will become your main source of calories. Therefore, you should make nutritional decisions based on what products you like. Fats can be combined in various ways and also used as a meal supplement; they can be in the form of sauces or dressings, or even simply pouring a piece of meat with butter. When you hesitate about what to eat on a ketogenic diet, remember that the simplest answer is fat.
Fats are an essential component of your diet, but they can also be dangerous if you eat too much of the wrong kind. The ketogenic diet is based on several types of fats. Different products usually contain a mixture of different types of fats, but unhealthy ones are easy to eliminate. Short cheat sheet here:
- saturated fat. Eat! These include butter and ghee butter, coconut oil, lard.
- monounsaturated fats. Eat! These include olive oil, avocados and fats derived from macadamia nuts.
- polyunsaturated fats. It depends. The naturally occurring polyunsaturated fats that you find in animal products (including fatty fish) are good for you – eat! Processed polyunsaturated fats such as those found in “good for heart” margarines are harmful – don’t eat!
- trans fats Don’t eat! These are fats that are chemically hydrogenated ( 1 ) to extend the shelf life of products containing them. Avoid them at all costs, especially since they can cause heart disease. Remove them from the menu and the ketogenic diet will be healthier immediately!
Simple answer to the question “what to eat on a ketogenic diet?” so in this case: high-fat products that are not highly processed. Easy right?
Saturated and monounsaturated fats, such as those contained in butter, macadamia nuts, avocados, egg yolks or coconut oil, are more chemically stable and anti-inflammatory for most people. Therefore, a fat diet should be based on them. Below you will find ways to increase the amount of fat you eat.
Your intermediate goal should be to maintain a balance between consumed omega 3 and omega 6 fatty acids. Eating foods such as tuna, wild salmon, trout or seafood will help you balance the content of omega 3 ( 2 ) in your diet. If you don’t like fish or don’t want to eat them, I suggest you start taking supplements derived from them. In case of allergies, you can take krill oil capsules.
Look out for meals containing nuts and grains. This is something that can be eaten on a ketogenic diet, but can be rich in omega 6, which are potentially pro-inflammatory. You should therefore watch out for products such as almonds, walnuts, pine nuts, sunflower oil and corn.
The ketogenic diet means eating fatty fish and meat, reducing snacks and not overdoing with desserts containing, for example, almond flour – this is usually enough to maintain adequate levels of omega 3 and 6.
Fatty acids ensure the proper functioning of the body, but on a “standard” diet their levels are often inadequate. Fat diet, with the right preparation and knowledge, allows easy taming of omega acids.
What to eat to lose weight on a ketogenic diet?
Oil and fat products in the ketogenic diet (of course, organic options are preferred) are:
- fatty fish
- meat (not hydrogenated)
- egg yolks
- macadamia / brazil nuts
- butter and ghee butter
- coconut oil
- coconut butter
- olive oil
- avocado oil
- macadamia nut oil
- MCT oil
If you use vegetable oils from olives, soybeans, flax, saffron, choose cold pressed if possible.
If you like fried foods , try to choose non-hydrogenated lard, beef tallow, ghee butter or coconut oil, because they have a higher smoke point than other types of fat. You will keep more essential fatty acids.
The basic rule: the more protein in meat, the less you should eat it. Most protein contains: pork chop (30g), entrecote (27g) and chicken breast (26g), the least – egg (6g / piece), bacon (13g), chicken leg (17g) or liver (19g).
It’s best to choose meat from animals that graze in the pastures and eat grass. In this way, your body will not get large amounts of potentially harmful bacteria and hormones ( 3 ) (which usually come from cheap meat). Darker meat contains more fat than white; the already mentioned eating of fatty fish is also a good idea.
When it comes to red meat – the ketogenic diet allows its consumption as much as possible. However, pay attention to cured meats and sausages, as they may contain sugar or highly processed additives. If you eat steaks, choose greasy portions of meat, such as entrecote; if you prefer burgers and minced meat, try to choose portions with a fat ratio of 85/15 or even 80/20.
When eating meat, watch out for the protein content mentioned above. Too much protein can lead to lower ketone production with increased glucose production. A ketogenic diet already means that your goal is ketosis – that’s why you can’t take too many proteins.
Try to balance the amount of protein in your meals by preparing fat-rich toppings and sauces. If you have decided on dinner with lean beef in the lead role, you need to pay special attention to the rest of the protein; dried beef and other beef snacks contain a lot of protein, so you need to enrich them with something fat that you can eat on a ketogenic diet – for example, cheese.
Remember: if you don’t eat beef or pork, you can always replace it with lamb, which is rich in fat. Replace pieces of meat such as bacon with similar, leaner, and add another source of fat.
What to eat to lose weight on a ketogenic diet?
Here are the protein-containing products in the ketogenic diet:
- fishes. Preferably wild, such as catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout and tuna. The fatter the fish, the better!
- seafood. Mussels, oysters, lobsters, crabs, mussels of Saint James, mussels, squid – these are what to eat on a ketogenic diet.
- eggs. It’s best if you buy them at the market from a farmer keeping chickens in organic farming ( 4 ). You can prepare and eat eggs in various ways – as poached eggs, fried, stuffed, cooked or in the form of scrambled eggs. Put them on the menu and the ketogenic diet will be effective.
- beef. Ground, baked or in the form of a steak – try to choose the fattest parts.
- poultry. Chicken, duck, quail, pheasant and other wild birds.
- offal. Heart, liver, kidney, tongue. Offal is a great source of vitamins and nutrients.
- other meats. Veal, goose, lamb, turkey and so on – again, try to choose fat-rich elements.
- bacon and sausage. In theory, they are products without carbohydrates, but always check their labels – look for artificial additives and sugars, do not attach too much importance to nitrates.
- peanut butter. Choose natural nuts with no added sugar and fat-rich versions of this delicacy – for example, from almonds or macadamia nuts. Legumes (like peanuts, for example ) are rich in omega 6, so be careful not to overdo it with this type of butter. However, don’t forget about it if you’re interested in a vegetarian ketogenic diet.
Below you will find a nutrition list of some of the most commonly consumed keto proteins and their respective nutritional profile. Remember that you still need to balance your protein and fat intake.
|Keto Protein Source||Calories||Fat (g)||Net carbohydrates (g)||Protein (g)|
|Salmon (100 g)||146||5.9||0||21.6|
|Beef liver (100 g)||135||3.6||3.9||20.4|
|Chicken thigh (100 g)||245||15.4||0||24.8|
|Steak (100 g)||251||14.8||0||27.4|
|Chicken breast (100 g)||195||7.7||0||29.5|
|Ground beef (100 g, 80/20)||254||20||0||17.2|
|Ground Lamb (100 g)||282||23.4||0||16.6|
|Almond Butter (100 g)||633||59.1||17.5||15|
|Pork chop (100 g)||250||14.6||0||27.9|
|Egg (100 g)||147||9.9||0.8||12.6|
|Bacon (100 g)||541||41.8||1.4||37|
Remember that protein should always be taken in moderation! Plan your intake carefully, especially at the beginning. Create your weekly menu and the ketogenic diet will become easier.
Vegetables and fruits
The basic rule: the more carbohydrates in fruits and vegetables, the less you should eat them.
Not only vegetarian ketogenic diet is based on vegetables. A healthy fat diet contains a lot of them.
Vegetables are something that you can eat on a ketogenic diet in large quantities, but sometimes – mainly out of habit – we choose the wrong types. Some of them are rich in sugars and there is simply no place for them in a healthy, balanced diet. That’s why you have to give them up!
What to eat to lose weight on a ketogenic diet?
A ketogenic diet is primarily carbohydrate-free food, but rich in nutrients. It is no different with vegetables. Such vegetables, as you probably guessed, are usually dark and leafy. Anything that reminds you of spinach or kale falls under the category “eat!”
Here is a short, vegetable cheat sheet that answers the question of what to eat on a ketogenic diet:
- green peppers
- romaine lettuce
- green beans
Do not give up brassica vegetables, the edible parts of which grow above ground level. Whenever you can, choose organic options – these are contaminated with fewer pesticides. If you don’t have this option, don’t worry – studies show that both organic and inorganic vegetables have the same nutrients. Similarly, fresh and properly frozen vegetables: both types can be eaten on a ketogenic diet.
Remember: vegetables that grow above ground level should eat in reasonable amounts, taking into account their carbohydrate content. Use vegetables growing underground only for taste (for example, half an onion per pot of soup).
What not to eat on a ketogenic diet?
Pay special attention to vegetables and fruits in terms of their sugar content. A carbohydrate-free diet requires a reduction in your intake of:
- high-sugar vegetables . Onions, parsnips, garlic and pumpkin.
- nightshade plants . Tomatoes, eggplants, peppers.
- forest fruit . Raspberry, blackberry, blueberry.
- citrus . Lemons, limes, oranges – as well as their peels or juice from them, which can be found in some drinks or dishes.
Completely give up starchy vegetables and large fruits – such as potatoes and bananas.
Here is the nutrition list of some commonly consumed keto vegetables.
|Keto Fruit / Vegetables||Calories||Fat (g)||Net carbohydrates (g)||Protein (g)|
|Cabbage (100 g)||24||0.1||3.3||1.4|
|Cauliflower (100 g)||25||0.1||2.8||2|
|Broccoli (100 g)||34||0.4||4||2.8|
|Spinach (100 g)||23||0.4||1.4||2.9|
|Romaine lettuce (100 g)||17||0.3||1.2||1.2|
|Green pepper (100 g)||20||0.2||2.9||0.9|
|Mushrooms (100 g)||22||0.3||2.3||3|
|Green Beans (100 g)||31||0.1||3.7||1.8|
|Onion (100 g)||40||0||7.4||1.3|
|Blackberries (100 g)||43||0.5||4.3||1.4|
|Raspberries (100 g)||52||0.6||5.4||1.2|
The basic rule: the more carbohydrates in a dairy product, the less you should consume.
Dairy products are often consumed as an additive to keto foods, so eat in moderate amounts. Any good example ketogenic diet mainly includes meals that combine protein, vegetables, and fat or oils.
A carbohydrate-free diet means you should try to choose unprocessed organic dairy products . Highly processed dairy products have 2-5 times more carbohydrates! Also remember that full-fat products have more protein and fill the stomach less than those without fat or with low content.
What to eat to lose weight on a ketogenic diet?
Of course, you should choose products without carbohydrates or with the lowest content. For dairy products these are:
- Greek yoghurt
- fat cream (36% fat and more)
- spreads such as cream cheese, mascarpone, cottage cheese
- soft cheeses, such as mozzarella, brie and blue cheese
- hard cheeses, for example cheddar, Parmesan cheese, feta cheese, Swiss cheese
- mayonnaise and its alternatives
If you are sensitive to lactose ( 5 ), choose very hard and long-ripening cheeses, because they contain much less lactose.
Eating dairy products is a great way to add fat to dishes, whether in the form of sauces or high-fat additives such as spinach and cream. Remember, however, that dairy products are also a source of protein – the ketogenic diet requires careful selection of dairy-based supplements for dishes that are rich in protein by themselves.
Below you will find a table of nutritional values of the most commonly consumed dairy products on keto. By far the most commonly used dairy products are cream (for tea/coffee) and cheese (for adding fats in meals).
|Dairy Keto (100g)||Calories||Fat (g)||Net carbohydrates (g)||Protein (g)|
|Sour cream (100 g)||345||37||2.8||2|
|Greek yogurt (100 g)||97||6.2||6.6||4|
|Mayonnaise (100 g)||390||33.4||23.9||0.9|
|Cream (100 g)||130||11.5||4.3||3|
|Cottage cheese (100 g)||103||4.5||2.7||12.5|
|Cream cheese (100 g)||349||34.9||2.7||7.5|
|Mascarpone (100 g).||428||50||0||7|
|Mozzarella (100 g)||302||20||3.8||26|
|Blue cheese (100 g)||334||27.7||0.4||20.7|
|Long-ripening cheese (100 g)||388||31.7||3.5||24.7|
|Parmesan cheese (100 g)||392||25.8||3.2||35.7|
Some people lose weight more slowly when they consume large amounts of cheese. If you noticed that you are in a plateau state (i.e. your weight stays in place, although you should lose weight) or your weight loss has slowed down for no reason, think about reducing the amount of milk products on the menu and the ketogenic diet will be more effective for you.
Nuts and grains
The basic rule: the more carbohydrates in nuts and grains, the less you should eat them.
Nuts and grains ( 6 ) are best for you when they are baked – baking removes substances that reduce the nutritional properties of food. Avoid peanuts because the high-fat diet is based on avoiding legumes.
Raw nuts can be eaten on a ketogenic diet – they can be used to add specific flavor or texture to dishes. Some eat them as appetizers. This is not a bad idea, as long as it does not negatively affect your weight loss. In general, snacks increase insulin levels and slow down weight loss for longer period of time. Therefore, follow the menu and a ketogenic diet will give better results.
Nuts can be an excellent source of fat. However, these are not products without carbohydrates and protein. Pay special attention to the flour made of nuts, which imperceptibly will add a lot of protein to your diet.
Nuts may also contain omega 6 fatty acids, so be careful of the amounts you eat them and choose fatter nuts with less carbohydrates.
What to eat to lose weight on a ketogenic diet?
The next time you reach for a packet of peanuts, think about which products in the ketogenic diet will be best for you:
- Fatty nuts with low carbohydrate content. Recipes on a ketogenic diet may contain macadamia nuts, Brazil nuts, and pecans as an additional source of fat.
- Fatty nuts with moderate carbohydrate content. Walnuts and hazelnuts, pine nuts, almonds – these can be used in small quantities, mainly to add flavor or texture to dishes.
- nuts with a high carbohydrate content. Pistachios and cashews should not be eaten too often, if at all. Two handfuls of cashews are almost the entire daily requirement for carbohydrates for a person who is on a ketogenic diet!
Remember: if you are allergic to nuts, you can replace products such as flour, almond milk with sunflower seeds. However, they have a higher content of omega 6 acids.
Below you will find a table of nutritional values of the most commonly consumed nuts on keto. Remember that snacks will slow down weight loss.
|Keto Nuts||Calories||Fat (g)||Net carbohydrates (g)||Protein (g)|
|Macadamia nuts (100 g)||718||75.8||5.2||7.9|
|Brazil Nuts (100 g)||656||66.4||4.8||14.3|
|Pecans (100 g)||691||71.2||4.3||9.2|
|Almonds (100 g)||578||50.6||7.9||21.3|
|Hazelnuts (100 g)||628||60.7||7||14.9|
Nut flour (e.g. almond) and grains (linseed) can be eaten on a ketogenic diet instead of regular flour. Recipes on the ketogenic diet often include them – mainly in baked dishes and desserts.
You can combine different types of flour to get a good baking texture. I encourage you to experiment in this area – thanks to them you can create food without carbohydrates or with very low content. Remember, however, that different types of flour behave differently. For example, by replacing almond flour with coconut flour ( 7 ), you’ll need about half its weight – coconut flour absorbs liquids much better, so it needs a lot more.
In addition to baking, you can use flour as a coating or a component of pizza dough! Experiment and be creative – the ketogenic diet also involves changing your favorite meals into carbohydrate-free food!
Here is the nutrition list of some commonly consumed keto flour.
|Keto Flour||Calories||Fat (g)||Net carbohydrates (g)||Protein (g)|
|Almond Flour (100 g)||571||50||10.7||21.4|
|Coconut flour (100 g)||333||19.4||16.7||16.7|
|Chia seed flour (100 g)||500||25||0||25|
|Linen flour (100 g)||538||34.6||7.7||23|
Water and drinks
In addition to understanding what to eat on a ketogenic diet, you need to find out what to drink on it.
What to drink to lose weight on a ketogenic diet?
If we were to rank liquid products on a ketogenic diet in such a way as to start with those you should consume the most and end with those you should avoid, our list would look something like this:
- water – sparkling or still, will be the basis for your irrigation
- broth – full of vitamins and nutrients, as well as the necessary electrolytes
- water with lemon / lime
- tea – preferably black or green
- coffee – in reasonable quantities can help you lose weight, but in excess will have the opposite effect
- coconut or almond milk – preferably unsweetened, you can buy it in the store as an alternative to regular milk
- alcohol – choose strong alcohol because beer and wine contain too much carbohydrate; alcohol has a slowing down effect
- carbonated diet drinks – it’s best to give them up altogether, because they will increase your sugar cravings and may cause problems with your body’s insulin levels.
The ketogenic diet has a natural diuretic effect. This means increased urine production. Therefore, dehydration is quite common in people whose lives have just entered a high fat diet. If you have a tendency to urinary tract infection ( 8 ) or have a reactive bladder, you should especially prepare yourself for a ketogenic diet.
It is recommended to drink eight glasses of water a day. Drink them and then … drink more! Take into account that our body consists of about 2/3 of water, so hydration is a very important element of our daily lives. Try to get as close as possible to consuming 4 liters of water a day.
Many people drink so-called ketokawa or tea to add energy enriched with fat in the morning. There is nothing wrong with this, but the ketogenic diet requires a reduction in flavored drinks, i.e. virtually all but water. It is worth emphasizing especially on the subject of coffee – excess caffeine leads to downtime in weight loss. Therefore, do not consume more than 2 cups of beverages containing caffeine per day.
Remember: many people experience the so-called ketogenic flu when they switch from normal to ketogenic diets. This is due to electrolyte deficiency and dehydration. Try to avoid this condition. A simple way is to drink broth on bones or stevia or sucralose sweetened sports drinks.
To drink more water, you can set yourself a daily challenge to fulfill. I put four hair bands on the water bottle. When I drink the whole bottle, I take off one eraser – the goal is to get rid of them all! To remember about drinking, you can also enter them in your menu and the ketogenic diet will certainly not lead you to dehydration.
Spices can be treacherous. They seem to be carbohydrate-free, and it doesn’t have to be this way! We use them almost every day, but far too rarely we think about what they really have inside. The best option for people who are interested in a fat diet is to avoid ready-made, purchased spices, especially their mixtures, and replace them with fresh herbs. If you want to buy a mixture of spices in the store, you need to pay special attention to its composition and sugar content .
When you prepare your menu and the ketogenic diet requires you to count macro, especially carbohydrates, you can not forget about spices. Don’t worry though, the fat diet is not about measuring every milligram of it accurately! Pay special attention to them, if you actually use a lot of them.
What to eat to lose weight on a ketogenic diet?
Note – these are not carbohydrate-free products, but popular spices, which you can enrich with a reasonable amount of ketogenic diet recipes:
- Cayenne pepper
- chili powder
Salt and pepper can be used without worrying about nutrients, but sea salt is better than table salt.
Sauces and toppings
The ketogenic diet is associated a bit with various types of fatty supplements. When you view photos of someone’s menu from the ketogenic diet, you may notice classic combinations :
- burger without a roll with mustard, dressing or ketchup with low sugar content
- salad sprinkled with mayonnaise, vinaigrette sauce made of herbs and oil
- various types of meat dishes containing soy sauce or marinara sauce
In an ideal world, a carbohydrate-free diet is a diet with virtually no ready-made sauces and toppings. You probably have to guess why – products available in stores without carbohydrates, including sauces from the jar, are usually not at all; often contain cleverly hidden sugars and sweeteners.
Unfortunately, like many other people, you will not always have the time and inclination to prepare your sauces and additives yourself, which is why allowed, commercially available ketogenic diet products are something that you need to approach with extreme caution. Always read the labels! Choose good quality:
- ketchup (without sugar)
- chili sauce
- mayonnaise (preferably based on avocado oil or at least organic eggs)
- sauerkraut (think about making your own – especially if you’re interested in a ketogenic vegetarian diet – it’s not that difficult!)
- Salad dressings (choose those with more fat, like unsweetened vinaigrette sauce)
- flavored syrups (based on acceptable sweeteners)
Any ready-made carbohydrate-free food can be treacherous, so be careful with processed products available on store shelves. Try to make your own sauces (you can use substances that increase their density, such as guar gum or xanthan gum). In the case of ready meals, always check the labels carefully – it must get into your blood if you take the ketogenic diet seriously.
The logic is simple: if something tastes sweet, it’s probably the answer to the question “what not to eat on a ketogenic diet?”. If you absolutely have to eat something sweet, don’t panic – there are ways to do it.
In the search for sweeteners, try to choose those in the liquid, because they usually do not have substances such as maltodextrin and dextrose.
A carbohydrate-free diet requires you to use sweeteners with a low glycemic index. This means that they have little effect on blood sugar levels. The higher the glycemic index, the more your blood sugar will rise after consuming the product.
What to eat to lose weight on a ketogenic diet?
I recommend sweeteners with the lowest glycemic index:
- stevia. Preferably in liquid form.
- sucralose. As above. Warning, she is very sweet!
- erythritol. It is not digested by humans, so we excrete it without absorbing carbohydrates.
- monk fruit. Not very popular, usually accompanied by other sweeteners.
- mix. You will find various mixtures of the above sweeteners on the market. They are like other products in the ketogenic diet – they require careful reading of the composition!
If you’re looking for something very similar to sugar, you can try xylitol. It looks and tastes similar to sugar, but has a definitely lower glycemic index (xylitol – 13, sugar – 100). A high-fat diet allows its use, but remember that it is toxic to animals and will nevertheless raise your insulin level slightly.
Cravings and sugar addiction
Most of our fancies are associated with sugar. Almost the entire food industry is based on our addiction to it. There is a lot of research showing that sugars stimulate the reward center in our brain – that’s why we like them so much.
Regular consumption of sugars causes our brain to release dopamine – this creates addiction, but also increased tolerance to carbohydrates. To ensure a constant supply of dopamine, we eat more and more sugar. At some point, our body begins to depend on this specific chemical reaction in our brain – which is why we have cravings even when we’re not hungry.
When the ketogenic diet begins to displace our typical diet, the whims gain in strength. Therefore, before a high-fat diet permanently settles in your home, remove products from it that can lead to the appearance of cravings and succumbing to them. Personally, I recommend giving up sweeteners completely during the first 30 days on keto. Usually, this leads to a cure of sugar addiction and, as a consequence, break with cravings.
Our bodies crave specific food also because of the lack of nutrients. You will get rid of cravings when you get access to these substances – and you can do it in a healthy way!
So what to eat when you have the following cravings?
- Chocolate: you need magnesium. What to eat on a ketogenic diet? Nuts or grains.
- Sweet food: you need chromium, carbon, phosphorus, sulfur, tryptophan. What to eat on a ketogenic diet? Broccoli, cheese or chicken.
- Bread, pasta, carbohydrates: you need nitrogen. What to eat on a ketogenic diet? Protein-rich meat.
- Fatty, unhealthy food: you need calcium. What to eat on a ketogenic diet? Broccoli, cheese or spinach.
- Salty snacks: you need chlorides and silicon. What to eat on a ketogenic diet? Fish, nuts or grains
Hidden carbohydrates and calorie tables
A ketogenic diet can be a challenge, especially at the beginning. Even if you know more or less what to eat on a ketogenic diet, there will definitely be some mishaps. Do not be discouraged if you make mistakes – find out what not to eat on a ketogenic diet and bring this information to life. It is better to make a mistake and correct it than not to realize that you are still making it.
There will always be products that you should not eat – just for health. A high-fat diet is a special case: some seemingly harmless foods may contain carbohydrates.
Here is a simple list of products with hidden sugars that you need to replace by eating without carbohydrates – that is, what not to eat on a ketogenic diet:
- products with reduced sugar content. We have a huge selection of snacks – it’s better to stay away from them, but if you can’t live without them, at least read their labels. Many of them contain sweeteners with a high glycemic index.
- spices. You already know this: spices contain carbohydrates, but some have more than others. These include powdered onion and garlic, cinnamon, ginger and pimento (allspice). Always read the labels and make sure that the spice mixtures you buy do not contain sugars.
- fruit. A high-fat diet is based on excluding them from the menu due to the high content of sugars. Many people for whom the ketogenic diet is a way of life enrich it with forest fruits – but be careful! Blueberries and cranberries contain a lot of carbohydrates.
- tomato products. Canned tomatoes and various types of tomato sauces are very popular. Once again, remember to read their labels carefully. Many manufacturers advertise their products as healthy, by manipulating the size data suggested for consumption on the packaging. Make sure you buy products without carbohydrates.
- ready-made toppings and sauces. Adding sauce to a dish is almost a tradition – but be careful, as with the tomato products mentioned above, the information on the packaging of the finished sauce can be presented in an attractive way, masking the real amount of carbohydrates. Read the compositions carefully!
- peppers and chillies. Be very careful when you use small peppers – they can be very sweet inside. Sometimes a small chili contains 3-4 grams of carbohydrates! So what to eat on a ketogenic diet? Only p aprykę green – red and yellow are more sugars.
- carbonated diet drinks. You can drink them, but it’s best to give them up completely. Artificial sweeteners, consumed in large quantities, can disrupt or even interrupt ketosis. Research shows the relationship between cravings for sweet things and artificial sweeteners – so giving up carbonated drinks will help you get rid of the urge to eat something you shouldn’t eat.
- chocolate. A fat diet does not prohibit eating it … provided that the chocolate is very dark (above 90% cocoa). It will then have relatively few carbohydrates.
- drugs. Surprised? Cold and flu medications or cough syrups usually contain a lot of sugar! Some popular syrups contain up to 20g of carbohydrates in one dose. So be careful – ask for alternative medicine for diabetics at the pharmacy.
A carbohydrate-free diet requires special attention to what you buy and eat. What to eat on a ketogenic diet? Well, the best dishes prepared from scratch at home.
What not to eat on a ketogenic diet?
You already have a lot of knowledge about what you can eat on a ketogenic diet. Read the list of allowed products again to build a mental picture of your new favorite meals – the carbohydrate-free food you want to eat!
If you’re still not sure what to not eat on a ketogenic diet, don’t worry! Below I will show you a simple list of products that you need to watch out for.
- sugar. You will find it in carbonated drinks, juices, sports drinks, sweets, chocolate, ice cream … Anything sweet and processed, probably has sugar in it. Avoid him at all costs!
- grains. All wheat products (breads and rolls too!), Macaroni, cereals, pastries and other baked goods, rice, corn, beer – avoid this. The same applies to rye, barley, buckwheat and quinoa.
- starch. Avoid vegetables such as potatoes and sweet potatoes, as well as oats and granola. You can eat some vegetables, the root of which is edible, in small quantities.
- trans fats Margarine or other spread that is supposed to replace real butter in theory? Don’t eat! A carbohydrate-free diet shouldn’t be the only reason to start avoiding hydrogenated fats – they’re just unhealthy!
- fruit. Larger fruits (apples, oranges, bananas) usually have more sugar – but you can eat minimal amounts of some forest fruit.
- low fat products. All skim milk products usually have more carbohydrates than their full-fat counterparts. Remember to read the labels.
In general, a carbohydrate-free diet teaches that the more real the food – the less processed and improved – the better. Although some processed foods are suitable for eating, you should discard most of them. Read and analyze labels carefully! Sometimes carbohydrate-free products are just a marketing gimmick. Don’t be fooled and convinced that they are the best you can eat on a ketogenic diet!
Now you know what to eat to lose weight on a ketogenic diet and how to choose products without carbohydrates. If you still feel lost, just try to create your menu and the ketogenic diet will become easier for you. Modify it and eliminate errors, and theoretical knowledge of what to eat on a ketogenic diet will quickly turn into practice. Eating without carbohydrates is easier than you think.