Keto food categories

From WikiMD's medical encyclopedia

The keto or ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate dietary regimen. The main goal of the keto diet is to put the body into a metabolic state known as ketosis, where fats, instead of carbohydrates, are burned for energy. To achieve and maintain ketosis, one needs to be conscious of the food categories they consume. This article discusses the primary keto food categories.

Main Keto Food Categories

Keto meal

Fats and Oils

  • Natural fats: Avocados, butter, and ghee.
  • Oils: Olive oil, coconut oil, and MCT oil.
  • Dairy: High-fat dairy like cream, full-fat yogurt, and cheeses.

Proteins

  • Meats: Beef, pork, lamb, and venison.
  • Poultry: Chicken, turkey, and duck.
  • Fish: Especially fatty fish like salmon, mackerel, and sardines.
  • Eggs: Both whites and yolks.

Vegetables

  • Low-carb veggies: Spinach, kale, broccoli, cauliflower, and zucchini.
  • Salad greens: Romaine, iceberg, arugula, and radicchio.

Dairy

  • Cheeses: Cheddar, goat cheese, cream cheese, and brie.
  • Cream: Heavy whipping cream.

Beverages

  • Water: The most essential beverage for staying hydrated.
  • Teas: Green, black, or herbal.
  • Coffee: Preferably black or with a splash of cream.

Nuts and Seeds

  • Nuts: Almonds, walnuts, and macadamias.
  • Seeds: Chia seeds, flaxseeds, and sunflower seeds.

Sweeteners

  • Natural Sweeteners: Stevia and erythritol.

Foods to Limit or Avoid

While these may not be strict categories, it's essential to mention foods that aren't generally keto-friendly.

  • Starchy Vegetables: Potatoes, corn, and peas.
  • Fruits: Most fruits, except for limited berries.
  • Grains and Legumes: Wheat, rice, oats, and most beans.
  • Sugary Foods: Candies, cookies, pastries, and sugary drinks.

Sample Keto Meals

  • Breakfast: Scrambled eggs with spinach and feta cheese.
  • Lunch: Grilled chicken salad with olives, feta, and olive oil dressing.
  • Dinner: Steak with a side of asparagus drizzled with butter.
  • Snack: Macadamia nuts or a cheese stick.

List of keto friendly food recipes on WikiMD.com



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Conclusion

While the keto diet might seem restrictive, the variety of food categories ensures that followers have numerous tasty and nutritious options. Always remember to consult with a nutritionist or doctor when considering significant dietary changes.

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Contributors: Prab R. Tumpati, MD