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Keto

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Keto dinner
Keto dinner

Ketogenic diet is a popular diet for both weight loss and life style that is low in carbohydrates and high in fats and protein. Most ketogenic diet plans limit the net carbohydrates to about 20 grams or less of net carbohydrates per day although up to 30-40 might be still ketogenic in some people.

Keto friendly protein sources

Keto kabobs
Keto kabobs

Keto friendly protein sources

When choosing fat and meat, go for full fat ones instead of low fat.

Keto-friendly-foods-infographic

Low carbohydrate nuts

Here is a list of nuts allowed on a ketogenic diet. However, nuts are very calorie dense and the usual portion size is about one to two ounces (total of 5 net carbohydrates per serving) for most of the nuts.

  1. Pecans - 1gram of net carbohydrates (all net carbs on the nuts are for one ounce or 28grams)
  2. Brazil nuts – 1.1gram of net carbohydrates
  3. Macadamia nuts – 1.5gram of net carbohydrates
  4. Walnuts – 2gram of net carbohydrates
  5. Hazelnuts – 2gram of net carbohydrates
  6. Almonds – 2gram of net carbohydrates
  7. Pine nuts – 2.6gram of net carbohydrates
  8. Peanuts – 3.7gram of net carbohydrates
  9. Pistachios – 4.7gram of net carbohydrates

Keto friendly seeds

  • Flaxseeds -1g net carbs per 100g
  • Pumpkin seeds – 1.3g net carbs per ounce
  • Hemp Seeds – 1.4g net carbs per ounce
  • Sesame Seeds – 2.4g net carbs per ounce
  • Chia seeds – 2.2g net carbs per ounce
  • Sunflower Seeds – 3g net carbs per ounce
Sesame Soy Glazed Skuna Bay Salmon
Sesame Soy Glazed Skuna Bay Salmon

Keto friendly vegetables

Serving Size: 1 cup (measured in grams)

Other low carbohydrate vegetables

  • Spinach - serving of 1.5 cups of fresh spinach leaves has 4 net carbs and 40 calories.
  • Romaine lettuce - serving of 1 cup of romaine shredded romaine lettuce contains 1.5 g of carbs.
  • Green bell pepper - serving of 1 cup of green bell pepper has about 5 net carbs.
  • Baby bella mushrooms - serving Size of 0.5 cup chopped raw (35g) has 1 net carbs.
  • Yellow onion - a 3.5-ounce (100-gram) portion contains 9.3 grams of carbs and 1.7 grams of fiber, net carbs of 7.6 grams.(Use half portion)

Keto friendly fruits

  • Blackberries - one cup contains 6 grams of carbs.
  • Strawberries - eight medium-sized (100 grams) contains 6 grams of carbs
  • Raspberries - one cup has about 7 net carbs
  • Avocado - half an avocado has about 2 g of net carbs (161 calories)
  • Cantaloupe - ½ cup of cubed raw cantaloupe has only 5.8 g of net carbohydrates

Note: avoid blueberries as they are a bit starchier at 17 grams of net carbs per one cup

Berries
Berries

Keto friendly spices

Keto friendly condiments and sauces

Keto friendly sweeteners and flavors

Learn more on keto diet

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