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Foods you Can and Can’t Eat on a Keto Diet

Foods you Can and Can’t Eat on a Keto Diet

As the co-founders of Kraving Keto, we know starting a new diet can be overwhelming! We felt the same way before starting our ketogenic journey however, we hope our blogs will provide you with some helpful tools and resources to get started!

A great place to start is to read our blog titled ‘Understanding a Ketogenic Diet. What is it and how does it work?’ followed by ‘How to start a Keto Diet for Losing Weight’. We believe, education is the key to success by understanding the ‘how’ of a ketogenic diet. Put simply, you need to restrict the amount of carbohydrates, you consume which is generally under 50g per day.

Reducing carbohydrates, increasing the amount of healthy fats in your meals whilst maintaining an adequate level of protein forces your body into ketosis. Ketosis is a metabolic state where your body burns fat for fuel. We’ve found many benefits from following a ketogenic lifestyle such as more energy, less snacking, no more 3pm slump, less sugar cravings and of course losing weight.

Knowing your body and the macronutrients it requires is also essential. Remember, carbohydrates are a limit, protein is a goal and fats are a lever. Carb Manager is a great tool to help you calculate your macronutrients and keep a food diary to help you stay on track!

So, what foods can you eat on a Keto Diet?

Meat, Poultry & Seafood

All meats including beef, lamb, veal, pork, turkey, poultry and seafood like salmon, snapper, mussels, cray fish or similar can be consumed on a keto diet.

Processed meats like sausage and bacon are allowed however should be limited.

Fats and Oils

Keto is a high fat diet so fats and oils such as butter, olive oil, coconut oil and avocado oil are welcomed!

Coconut Oil contains medium chain triglycerides or MCT’s which may increase your metabolism and help speed up weight loss. At Kraving Keto we sell Niulife Coconut Oil, a keto pantry essential.

Low Carb Vegetables

All low carb vegetables are allowed on the keto diet. As a basic rule the vegetable must be grown above ground such as broccoli, asparagus, zucchini, cauliflower, green beans, eggplants, mushrooms.

High Fat Dairy

Our personal favourite! Think heavy cream, soft and hard cheeses, cream cheese, sour cream.

Nuts & Seeds

Natural nuts are a great snack however be careful not to overdo it! Almonds, walnuts, pecans, macadamia and brazil nuts are some of our go-to’s! Flaxseed, Hemp and Chia seeds are also keto-friendly.

Fruit

Unfortunately, most fruit contains a high amount of carbohydrates so many varieties are off the table. Some keto approved fruit options are blackberries, raspberries, blueberries.

Sweeteners

Some common sweeteners which can be enjoyed are Erythritol, Monkfruit and Xylitol. Check out Naturally Sweet Erythritol and Xylitol and Lakanto Monkfruit sweeteners to add to your pantry.

Condiments

Many condiments found on supermarket shelves contain hidden sugars which can quickly tip you over your macros in one sitting. Here at Kraving Keto we have some great keto friendly condiments such as Good FAT Mayo, Good SAUCE Tomato, BBQ & Sweet Chilli and Hawthorne Hill Sugar Free Jams.

What foods can’t you eat on a Keto Diet?

Starches

All starchy foods are not keto approved unfortunately! Some common examples include pasta, bread, rice, cereal, crackers, oats, quinoa. This was probably the hardest for us due to our Italian heritage where pasta and bread go hand in hand!

Root Vegetables

We mentioned earlier that as general rule low carb vegetables are grown above ground therefore many high carb vegetables are grown below ground such as potatoes, beetroot, carrots, sweet potatoes.

Legumes

Some examples include lentils, black beans, chickpeas, peas.

Sweets and Sugary Drinks

All baked goods like muffins, brownies, banana bread, cakes, chocolate, lollies however this also includes sweeteners like sugar, honey, maple syrup. All soft drinks should be avoided however you can enjoy the occasional no sugar varieties.

Low Fat Dairy

Items like Skim milk, low fat cheese and yoghurts should be swapped for the full fat varieties on a keto diet.

Alcohol

Cocktails, beer, cider, pre-mixed drinks should be avoided. If you do want to enjoy the occasional drink opt for a dry white or red wine.

We completely understand the foods listed on the ‘can’t eat’ list may be some of your favourites however rest assured there are many keto-friendly options available at your finger tips. Remember, following a keto diet can be whatever you want it to be. The most important thing is to make it work for you and here at Kraving Keto we have some great options to help you maintain a ketogenic lifestyle!

We mentioned that pasta and bread were the hardest foods for us to give up so we found keto-friendly alternatives! One of our favourite bread mixes is Primal Alternatives Fat & Seedy Bread Mix with only 1g of carbohydrate per slice. Slendier Soy Bean Spaghetti tastes just like the real thing so you don’t have to miss out on Spaghetti Bolognese!

Will you miss enjoying a chocolate fudge brownie at 3pm or your favourite Cadbury chocolate bar? 180 Cakes make the MOST decadent Chocolate Fudge Brownie Mix which is super easy to whip up and Vitawerx has spent years perfecting their secret formulation to produce chocolate that’s high protein, low sugar, low carb and gluten free! These are just a handful of product alternatives we have available at Kraving Keto to help you on your ketogenic journey no matter what stage you’re at; a keto beginner or a life long keto convert!

If you’re interested in starting a keto diet please ensure you consult your doctor to understand if it’s right for you. We are not healthcare professionals nor do we offer medical advice.

We hope you enjoyed reading our blog. Feel free to leave a comment in the notes below!

Rina & Laura x

Photo by Nadine Primeau on Unsplash

Reference Links and articles:

  1. https://www.carbmanager.com/
  2. https://www.goodhousekeeping.com/health/diet-nutrition/a19660747/list-of-keto-diet-foods/
  3. https://www.eatingwell.com/article/291245/complete-keto-diet-food-list-what-you-can-and-cannot-eat-if-youre-on-a-ketogenic-diet/
  4. https://www.eatthis.com/keto-diet-foods/

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