Keto Eating is a low-carb plan that’s moderate in protein and high in fat. Keto eating means limiting net carb intake to 20 grams per day.
If anyone is looking to maximize benefits like reversing type 2 diabetes or if they have a lot of weight to lose, the Keto Eating plan may be right for them.
Easy Keto Cooking Tips:
- Automate Breakfast: Choose the same Keto breakfast for everyday eating. Such as Scrambled Eggs and Bacon. You can always switch to other Breakfasts if you want. If you’re into Coffee this is fine on the Keto Plan!
- Simply prepare 2 Meals: Cook two servings for dinner and refrigerate the second serving for the next day’s lunch.
- Try No-Cook Plates: Sliced deli meats, veggies, cheese and make an easy lunch.
Foods to Eat:
When following Keto, you need to eat the delicious foods below:
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Eggs |
Whole eggs |
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Poultry |
Turkey, Chicken |
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Oily Fish |
Wild-caught Salmon, Mackerel, Herring, Tuna |
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Meat |
Grass-fed Beef, Pork, Venison, Organ meats, Bison |
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Full-Fat Dairy |
Yogurt, Cream, Butter |
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Full- Fat Cheese |
Cheddar, Brie, Mozzarella, Goat Cheese, Cream Cheese |
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Nuts and Seeds |
Macadamia Nuts, Almonds, Walnuts, Pumpkin Seeds, Flaxseeds, Peanuts |
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Nut butter |
Natural Peanut, Cashew butters, Almond |
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Healthy Fats |
Olive Oil, Avocado Oil, Coconut Butter, Sesame oil, Coconut Oil |
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Avocados |
Large proportions can be eaten for snacks or meals |
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Non-starchy vegetables |
Greens, Broccoli, Tomatoes, Peppers, Mushrooms |
Foods to avoid:
You need to avoid foods rich in carbs while Keto Eating. The following foods should be avoided:
- Bread and Baked Goods: White bread, Crackers, Cookies, Whole-wheat bread, Doughnuts, and Rolls.
- Sweetened Beverages: Soda, Sweetened teas, Juice, and Sports Drinks.
- Sweets and Sugary Foods: Sugar, Candy, Ice cream, Maple syrup, and Coconut Sugar.
- Pasta: Noodles and Spaghetti.
- Grains and Grain Products: Wheat, Rice, Oats, Tortillas and Breakfast Cereals.
- Starchy Vegetables: Potatoes, Sweet Potatoes, Butternut Squash, Peas, Corn, and Pumpkin.
- Beans and Legumes: Black beans, Lentils, Chickpeas, and Kidney Beans.
- Fruits: Citrus, Grapes, Pineapple, and Bananas.
- High-carb sauces: Barbecue Sauce, Dipping Sauces and Sugary Salad Dressings
Preparing a shopping list can help us decide what foods will fit in our Keto eating plan. The list will consist of; meat, eggs, poultry, low-carb veggies, full-fat dairy, and healthy fats.