Keto Diet Food | Just because a food is healthy doesn’t automatically mean it’s keto-friendly. On the contrary, sometimes the exact opposite is true. Find out what you can and can’t eat while following the keto diet.
The keto diet is a bit of a fussy eater. He doesn’t hate dairy, but while butter is allowed, yogurt usually isn’t. The same goes for vegetables: you can (and should!) eat vegetables if you follow the keto diet, but while leafy vegetables get a green check, corn is forbidden, for example. Walnuts, almonds and macadamia nuts are also allowed, but peanuts are a no-go. Do you still get it?
Whether or not a food is allowed in the keto diet depends mainly on how many carbohydrates it contains, apart from the fact that a lot of foods that are rich in fat are allowed in the diet. Remember that the keto diet aims to limit the amount of carbohydrates so that you only get 5 to 10 percent of your energy needs from carbohydrates. This forces your body into ketosis and you burn fat instead of carbohydrates. You may get 10 to 20 percent of your daily energy needs from protein, but most (70 to 80 percent) should come from foods rich in fat.
These percentages mean that to get enough fat every day, you need to put a strong emphasis on fat content with every meal and snack.
What makes it a bit confusing is that aside from the obvious sources of carbohydrates, such as pasta, potatoes and bread, there are also a lot of carbohydrates in foods that you don’t expect, such as vegetables, legumes and fruits. And sometimes it even involves a surprising amount of carbohydrates, so that yogurt, corn and, you guessed it, even peanuts are not suitable for the keto diet.
Approved Keto Diet Foods
Because there are different versions of the keto diet in circulation, there is not really a universal list of approved foods. But the overview below gives a reasonable idea of what is and what is not ‘allowed’.
|Fats: 70-80%||Protein: 10-20%||Carbohydrates: 5-10%|
Oils – coconut oil, olive oil etc.
Ghee (clarified butter)
Animal fats – duck fat, pork fat etc.
Some nuts (macadamia nuts, walnuts, almonds, and pecans)
Dairy with a low lactose content, such as cottage cheese, ricotta and hard and aged cheeses
|Non-starchy vegetables, such as leafy greens, broccoli, cauliflower, Brussels sprouts, asparagus, bell peppers, onion, garlic, mushrooms, cucumber, celery, and eggplant
Banned keto Diet foods
|peanuts||Dairy with a high lactose content, such as yogurt and milk||Bread
Flour and flour-based bakery products (including cakes, muffins, hot cakes and biscuits)
Most types of fruit
Starchy vegetables, such as potatoes, corn, beetroot and pumpkin
Quick breakfasts such as toast, oatmeal or a bowl of cereal with fruit are not allowed. So you should take some time before your first meal of the day, for example:
- Bacon with eggs
- An omelet with keto-friendly vegetables and cheese
- Chia and berry pudding
- Potato-free cheese frittata
- Poached eggs with avocado slices and keto-friendly oil-fried vegetables
Simple meals (let alone easily portable meals), such as a healthy whole-wheat sandwich, won’t get you to keto. So you have to call on your creativity:
- Sushi rolls without rice with salmon and avocado
- Salad Nicoise
- Cauliflower and broccoli soup, with crispy fried pancetta
- Avocado filled with mixed seafood
- Bento lunch box with keto-friendly snacks
It’s not enough to prepare a low-carb evening meal: dinner should also be high in fat:
- Zucchini noodles bolognese
- Roast chicken (with skin) and keto-friendly vegetables
- Fish in nut crust with salad or vegetables
- Lasagna with ‘eggplant pasta’
- Lettuce wraps with meat sauce, avocado and cheese
To get the required amount of fat for keto, your snacks should always contain fat:
- Vegetable sticks with nut butter or avocado puree
- A can of tuna
- A green smoothie of leafy vegetables, coconut milk and avocado
- A handful of keto-friendly nuts
- A handful of olives