BY MICHELLE BORTHWICK
Keto has become a very popular diet and lifestyle and is still a healthy way to lose weight quicky. However, I frequently get these questions:
- Will I like the food and be satisfied?
- What food will I eat on Keto?
- How do I know I’m doing it right?
Even though Keto is a common household word …there is still a lot of misunderstanding of exactly what to eat and how the diet works. There are a wide variety of delicious and filling Keto friendly foods and recipes. However, many processed, packaged foods are off-limits, and even certain whole foods are too starchy (sorry, sweet potatoes). You need to fill your plate with low-carb, high-healthy fat foods such as meat, seafood, eggs, low glycemic fruit, dairy and non-starchy vegetables.
The simple version is this: Keto is a healthy moderate to high fat diet with ample protein and low carbs. Even when you understand Keto it can be confusing to know which foods to eat. Here’s a QuickStart guide to foods you can eat, foods you should limit and foods you can have in moderation when you’re following a Keto diet.
QuickStart Guide to Keto-Friendly Foods
Foods You Can Eat on Keto
- Fish and Seafood
- Salmon, trout, mackerel, sardines
- Shrimp, crab, lobster
- Low-Carb Vegetables (Non-Starchy)
- Leafy greens (spinach, kale)
- Broccoli, cauliflower, zucchini, bell peppers
- Cheese
- Cheddar, mozzarella, brie, goat cheese
- Avocados
- Fresh avocados, guacamole
- Poultry
- Chicken, turkey
- Eggs
- Hard-boiled, scrambled, omelets
- Nuts and Seeds
- Almonds, walnuts, flaxseeds, chia seeds
- Healthy Oils
- Avocado oil, coconut oil, olive oil
- Dairy
- Plain Greek yogurt, cottage cheese, cream cheese
- Berries (in moderation)
- Strawberries, blueberries, raspberries
- Beverages
- Unsweetened coffee and tea
- Dark Chocolate and Cocoa Powder (unsweetened)
- Dark chocolate (70% cocoa or higher)
Foods to Limit or Avoid on Keto
- Grains
- Bread, pasta, rice, oats
- Starchy Vegetables and High-Sugar Fruits
- Potatoes, corn, peas, bananas, apples
- Sweetened Yogurt
- Flavored yogurts with added sugars
- Juices
- Fruit juices, sugary drinks
- Sweeteners
- Sugar, honey, syrups (use Stevia, Monk fruit, or Swerve instead)
- Chips and Crackers
- Traditional potato chips, wheat-based crackers (opt for grain-free alternatives)
Alcohol on Keto
- Allowed in Moderation:
- Dry wines (red or white)
- Spirits (vodka, whiskey, gin)
- Low-carb beers
- To Avoid:
- Sweetened cocktails, dessert wines, most beers
Bottom Line
The Keto diet involves consuming healthy fats, moderate protein, and very low carbs. Remember that to have success, Keto is not a one-size-fits-all diet. It’s important to understand which foods are keto-friendly and which to avoid. Working with a coach can help you personalize the diet with the foods you love and find substitutes for foods you can’t live without and make sure you meet your nutritional needs. This makes it easier to stay on track and lose weight faster in a healthy way with a custom plan.
This is a good basic overview of foods but if you’d like a copy of my QuickStart Ultimate Guide to Everything Keto Foods (everything you can and can’t eat when you go Keto), you can request a comprehensive guide by emailing ketoiseasy@gmail.com.
Michelle McLaughlin, known more widely as Michelle Keto, is the foremost expert in living the Keto lifestyle and the go-to coach for Keto women. She loves the CA lifestyle and spends time between San Diego and Palm Desert. Her 1:1 coaching, and group programs have helped hundreds of women from 25 states and 4 countries lose over 8,000 pounds while eating foods they love. This foodie’s motto, and business name, is “Keto is Easy” and she’s one of the few Keto leaders who promotes full customization for long term success. For a complimentary 30-minute coaching call, please schedule at:ketoiseasycoach.com or email her at ketoiseasy@gmail.com
