Keto Diet Food List For Beginners: Know What to Eat or Avoid

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So, you have finally decided to follow the keto diet! I know it’s hard to figure out what to eat or avoid if you are following the keto for the first time, but Trust me ones you get used to this change, You will prefer keto-friendly foods & meals over traditional meals

First of all, let’s start with changing your perspective about keto, Don’t think about keto as a diet, think about it as a lifestyle change you are making for better health & fitness. Yes, keto is restrictive but it’s fun too

Before we jump into the keto diet food list, let’s cover some keto basics to avoid any sort of mistakes you may make while following the keto diet

Keto diet is a low carb diet with a moderate amount of protein and lots of fat. The diet works by utilizing fat as fuel. By consuming keto-friendly food, you will put your body in a metabolic state called ketosis

In this state, your body will be burning fat for energy. Here’s a general formula you need to follow to get into ketosis

  • 5-10% calories from carbs
  • 20-30% calories from protein
  • 60-70% calories from fat

Most people will get into ketosis by following this general formula but if you are still finding it difficult to get into ketosis here’s an article on how to get into ketosis within the first 3 days of following the keto diet

Beginners most often commit small mistakes while creating their meals. To ensure that you avoid mistakes, this article contains a list of food items that you can utilize daily while preparing meals

What to Eat?

While following the keto diet, up to 70% of your calories will come from fats so it’s important that you utilize high-quality fat sources to fuel yourself. Fat is highly calorie dense so, keeping a proper track of everything you consume is advisable

Pro Tip: 1 gram of fat = 9 calories

Let’s start with cooking oils

cooking oil

Cooking Oils

  • Extra Virgin Olive Oil: 1 tsp (4.5 g) contains 40 calories, 4.5 g fat, 0 g protein, 0 g carbs
  • Coconut Oil: 1 tsp (4.5 g) contains 39 calories, 4.5 g fat, 0 g protein, 0 g carbs
  • Butter: 1 tbsp (14.2 g) contains 102 calories, 12 g fat, 0.1 g protein, 0.01 g carbs
  • Ghee: 1 tbsp (13.5 g) contains 119 calories, 13.5 g fat, 0.1 g protein, 0 g carbs
  • Lard: 1 tbsp (12.8 g) contains 115 calories, 12.8 g fat, 0 g protein, 0 g carbs
  • Avocado oil: 1 tsp (4.5 g) contains 40 calories, 4.5 g fat, 0 g protein, 0 g carbs

Food High in Fat

Our cells utilize glucogen as fuel but they can also utilize other sources like ketones as fuel. While on the keto diet you will be consuming fewer carbs & more fat. Reducing your carbs intake will deplete your glycogen stores. As a result, your body will start burning fat to produce ketones which will then be utilized as fuel. This is how you will lose weight with the keto

So, Consuming at least 60%-80% of your calories from fat is important. As fat is now being used as fuel. You should start by consuming high-quality sources of fat to avoid nutrient deficiencies

You can consume keto snacks & dessert but they lack nutrients that your body needs while on the keto diet. Here’s a list of high-quality fat sources

  • Cheddar Cheese: 1 slice (28 g) contains 113 calories, 9 g fat, 7 g protein, 0.4 g carbs
  • Full Fat Coconut Milk: 1 tbsp (15 g) contains 30 calories, 3.2 g fat, 0.3 g protein, 0.42 g carbs
  • Avocados: 100 grams contain 160 calories, 15 g fat, 2 g protein, 9 g carbs (7 g dietary fiber + 0.7 g sugar)
  • Macadamia Nuts: 1 oz (28.4 g) contains 204 calories, 21 g fat, 2.2 g protein, 3.9 g carbs
  • Brazil Nuts: 1 oz (28.4 g) contains 186 calories, 19 g fat, 4.1 g protein, 3.5 g carbs
  • Flax Seeds: 1 tbsp, whole (10.3 g) contains 55 calories, 4.3 g fat, 1.9 g protein, 3 g carbs
  • Chia Seeds: 1 oz (28.4 g) contains 138 calories, 9 g fat, 4.7 g protein, 12 g carbs
  • Almonds: 1 oz (28.4 g) contains 163 calories, 14 g fat, 6 g protein, 2.5 g carbs
  • Ground Beef: 70% lean meat / 30% fat (100 g) contains 332 calories, 30 g fat, 0 g carbs, 14 g protein
  • Eggs: 1 large (50 g) contains 78 calories, 5 g fat, 0.6 g carbs, 6 g protein
  • Salmon: 3 oz (85 g) contains 102 calories, 3.2 g fat, 17 g protein, 0 g carbs
  • Bacon: 1 slice cooked (8.1 g) contains 44 calories, 3.5 g fat, 2.9 g protein, 0.1 g carbs
  • Olives, Pickled: 1 oz (28.4 g) contains 41 calories, 4.3 g fat, 0.3 g protein, 0.2 g carbs
eggs

Foods High in Protein

For those of you who consider Protein unimportant, I would like you to reevaluate your opinion. Yes, cutting back on protein and carbs is done to maximize the ketone levels in the classical keto diet

But this type of practice is not healthy. There are two main reasons why you should consume a proper amount of protein every day

  1. Protein is essential for maintaining the muscle mass
  2. Protein is used to supply the liver with amino acids. It is then used for gluconeogenesis (making new glucose). Few cells and organs in our body which cannot utilize ketones as fuel (red blood cells, portions of kidneys, portions of the brain), utilize glucose produced by the liver

Keto diet is not just about consuming fat, it’s a proper combination of fats, protein, carbs, and micronutrients. Here are few high-quality food sources of protein

Beef

  • Steak: 100 grams contains 271 calories, 19 g fat, 25 g protein, 0 g carbs
  • Ground Beef: 100 grams contains 332 calories, 30 g fat, 14 g protein, 0 g carbs
  • Brisket: 100 grams contains 115 calories, 7 g fat, 21 g protein, 0 g carbs
  • Stews: 100 grams contains 250 calories, 2 g fat, 4.1 g protein, 8 g carbs

Also Read: Why am I not Losing Weight on Keto? Here are 8 Reasons Why

Meat

  • Goat: 100 grams contains 143 calories, 3 g fat, 27 g protein, 0 g carbs
  • Veal: 100 grams contains 172 calories, 8 g fat, 24 g protein, 0 g carbs
  • Turkey: 100 grams contains 189 calories, 7 g fat, 29 g protein, 0.1 g carbs
  • Lamb: 100 grams contains 294 calories, 21 g fat, 25 g protein, 0 g carbs

Poultry

  • Chicken: 100 grams contains 239 calories, 14 g fat, 27 g protein, 0 g carbs
  • Quail: 100 grams contains 227 calories, 14 g fat, 25 g protein, 0 g carbs
  • Duck: 100 grams contains 337 calories, 28 g fat, 19 g protein, 0 g carbs

Pork

  • Pork Chops: 100 grams contains 231 calories, 14 g fat, 24 g protein, 0 g carbs
  • Pork Loin: 100 grams contains 242 calories, 14 g fat, 27 g protein, 0 g carbs
  • Tenderloin: 100 grams contains 324 calories, 25 g fat, 24 g protein, 0 g carbs
  • Ground Pork: 100 grams contains 324 calories, 25 g fat, 24 g protein, 0 g carbs
  • Pork Belly: 100 grams contains 518 calories, 53 g fat, 9 g protein, 0 g carbs

Eggs

1 Large (50 gram) egg contains 78 calories, 5 g fat, 6 g protein, 0.6 g carbs

Fish

  • Salmon: 100 grams contains 208 calories, 3.8 g fat, 20 g protein, 0 g carbs
  • Tuna: 100 grams contains 132 calories, 1.3 g fat, 28 g protein, 0 g carbs
  • Perch: 100 grams contains 117 calories, 1.2 g fat, 25 g protein, 0 g carbs

Processed Meat

  • Sausage: 100 grams contains 301 calories, 27 g fat, 12 g protein, 2 g carbs
  • Salami: 100 grams contains 336 calories, 26 g fat, 22 g protein, 2.4 g carbs
  • Ham: 100 grams contains 145 calories, 6 g fat, 21 g protein, 1.5 g carbs
  • Bacon: 1 slice cooked (8 g) contains 43 calories, 3.3 g fat, 3 g protein, 0.1 g carbs

Vegetables Low in Carbs

Carb restriction is the most important part of ketosis. Your daily carb intake will inevitably determine how fast you will get into ketosis and for how long you will stay in ketosis

But your daily carbs intake can vary. For example, I can only consume 30 grams of carbs (net carbs) while on the keto diet but in your case, it can be 50 grams or maybe even lower. So, before following the keto diet, determine your nutrient requirement if you want solid results. Here are few high-quality food sources which are low in carbs

Pro Tip: Consuming more vegetables can help you in avoiding nutrient deficiencies and side-effects

vegetables

Low-carb Vegetables

  1. Lettuce: 100 grams contains 15 calories, 0.2 g fat, 1.4 g protein, 2.9 g carbs
  2. Bok Choy: 100 grams contains 13 calories, 0.2 g fat, 1.5 g protein, 2.2 g carbs
  3. Zucchini: 100 grams contains 17 calories, 0.3 g fat, 1.2 g protein, 3.1 g carbs
  4. Cucumber: 100 grams contains 12 calories, 0.2 g fat, 0.6 g protein, 1.5 g carbs
  5. Tomatoes: 100 grams contains 18 calories, 0.2 g fat, 0.9 g protein, 2.7 g carbs
  6. Asparagus: 100 grams contains 20 calories, 0.1 g fat, 2.2 g protein, 3.9 g carbs
  7. Arugula: 100 grams contains 25 calories, 0.7 g fat, 2.6 g protein, 2.1 g carbs
  8. Spinach: 100 grams contains 23 calories, 0.39 g fat, 2.8 g protein, 1.4 g carbs
  9. Kale: 100 grams contains 50 calories, 0.7 g fat, 3.3 g protein, 8 g carbs
  10. Celery: 100 grams contains 16 calories, 0.2 g fat, 0.7 g protein, 1.8 g carbs
  11. Cabbage: 100 grams contains 25 calories, 0.1 g fat, 1.3 g protein, 6 g carbs
  12. Eggplant: 100 grams contains 25 calories, 0.2 g fat, 1 g protein, 6 g carbs
  13. Cauliflower: 100 grams contains 25 calories, 0.3 g fat, 1.9 g protein, 5 g carbs
  14. Broccoli: 100 grams contains 34 calories, 0.4 g fat, 2.8 g protein, 4 g carbs
  15. Peppers (green, raw): 100 grams contains 20 calories, 0.2 g fat, 0.9 g protein, 2.9 g carbs
  16. Onion: 100 grams contains 40 calories, 0.1 g fat, 1.1 g protein, 9 g carbs
  17. Mushroom ( white, raw ): 100 grams contains 22 calories, 0.3 g fat, 3.1 g protein, 3.3 g carbs
  18. Garlic: 100 grams contains 149 calories, 0.5 g fat, 6.4 g protein, 31 g carbs
  19. Green Beans: 100 grams contains 31 calories, 0.1 g fat, 1.8 g protein, 7 g carbs
  20. Olives: 100 grams contains 115 calories, 10.7 g fat, 0.8 g protein, 6.3 g carbs

I understand that all this can be a bit overwhelming especially if you are a beginner. Apart from managing macronutrients, you also have to manage micronutrients

A study even suggests that deficiency in certain micronutrients actually makes us more prone to weight gain. So, avoiding nutrient deficiencies should also be your top priority

Keto is a medical diet, to say the least

Utilizing it for losing weight without the proper guidance of a health expert can put you in the risk of many diseases

For Better results with the keto diet, I would recommend you to consult a doctor or a nutritionist to help you with keto or If you are like me and you consider visiting a nutritionist an unnecessary hassle then you can get a custom keto diet plan form here

This tailored diet plan will help you in avoiding nutrient deficiencies, in maintaining ketosis & preparing healthy meals

Moreover, this is a much safer approach

This custom diet plan will respect your food preferences and will be created based on the expertise of certified nutritionists, personal trainers, and chefs

fruits

Keto Friendly Fruits

Fruits contain lots of sugar & lots of calories. So, while on the keto diet it’s better to avoid most of the fruits. But still, if you miss fruits too much, you can always try these keto-friendly fruits but in moderation

  1. Raspberries: 100 grams contains 52 calories, 0.6 g fat, 1.2 g protein, 5.4 g carbs
  2. Blackberries: 100 grams contains 43 calories, 0.49 g fat, 1.3 g protein, 4.3 g carbs
  3. Strawberries: 100 grams contains 32 calories, 0.3 g fat, 0.6 g protein, 5.6 g carbs
  4. Avocado: 100 grams contains 160 calories, 14.7 g fat, 2 g protein, 1.8 g carbs
  5. Blueberries: 100 grams contains 57 calories, 0.3 g fat, 0.7 g protein, 12.1 g carbs

What to Avoid?

ice cream

It’s better to avoid everything that you are unsure about. You have to basically avoid most of the fruits, grains, sweeteners, sweets, and dairy products. Alcohol and some of the bottled condiments are also no go

What you need to do is consume only keto-friendly foods for a few weeks. Yes, it’s going to be a little rough this way but the results will be worth it

Here’s a small list of what you need to avoid

  1. Fruits like apples, mango, limes, watermelon, orange, cherries, peaches, pears, plums and many more should be avoided
  2. Sweeteners
  3. Chocolate, candy, cake, cookies, or any sweet treat is also no go
  4. Alcohol
  5. Starches like cereal, pasta, corn, flour
  6. Grains like wheat, millet, corn, etc
  7. Snack foods like chips or crackers
  8. Gluten
  9. Starchy vegetables like potato
  10. Processed foods
  11. Fruit juices, smoothies, syrups
  12. Sauces

Disclaimer: I tried my best to provide you with the most accurate nutrition facts of all the foods. Still, the actual nutritional information of each food might vary based on the ingredients it’s made of or the brand. To avoid mistakes I would recommend you to read the food labels before utilizing them

P.S If you enjoyed this article on the keto diet food list, feel free to leave a question down below in the comment section

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Rudra

Hi, I am Rudra, a computer engineer, and a certified procrastinator. I started FitnessGained in 2018 to help me stay fit despite all my desk time. Now I run this blog as a hobby. Here at FitnessGained, I will share what I do to stay fit & more. Our motto is "Reaching True Potential with Effort."

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