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Ketogenic Diet Food List: The Best and Worst Ketogenic Foods 

By Fitoru | 26 April 2018
keto diet pencil sketch

The ketogenic diet is about forcing your body to switch from burning glucose for energy to burning stored carbohydrates.  

If you abruptly slash your intake from carbohydrates (sugars), the body will enter a state known as “ketosis” in about two weeks.

Many people claim weight loss in as little as two weeks under the ketogenic diet, particularly around the waist. 

But how do you send your body into ketosis and keep it there? It’s about which foods you eat. Check out these lists of “good” ketogenic diet food and “bad” ketogenic diet food. 

 

Good Ketogenic Diet Food 

Bacon, glorious bacon! You can bring home all the bacon you want. It’s doubtful anyone in your family is going to put chalk in your coffee for bringing home some bacon. Bacon is essentially a “free food” on the ketogenic diet.  

Naturally, you don’t want to consume large amounts of animal fat to the point of making yourself sick. But bacon is a delicious part of the ketogenic diet and something to be celebrated. There’s a reason why state fairs across America always are unleashing new bacon concoctions, such as chocolate-dipped bacon on a stick.

Okay, not sold on the bacon? Here’s some other tasty options! 

Coldwater fish caught in wild environments. Certain fish are a great part of the ketogenic diet. Try salmon, tuna, halibut, mackerel, and cod. 

Greek yogurt. Keep it plain as opposed to buying brands doused in sugar. 

High-fiber, whole-grain foods, such as oatmeal. As with anything you buy at the supermarket, don’t buy varieties doctored with sugar—sugar is a stake into the heart of the ketogenic diet. 

Low-carbohydrate vegetables. You still need your vegetables on the ketogenic diet, of course. But some actually are high in carbohydrates and should be avoided. Good choices include leafy greens, broccoli, and asparagus.  

Avocadoes. In generally, fruits should be avoided on the ketogenic diet. However, avocados not only are okay, but also are said to be a boost to the ketogenic diet.  

Pomegranates. Like avocados, pomegranates are one of a handful of fruits approved for the ketogenic diet and are believed to complement the ketogenic diet. 

Bad Ketogenic Diet Food 

Forget about bread! Pretend it doesn’t exist! One of the hardest parts for some people when it comes to sticking with the ketogenic diet is giving up bread. Bread is loaded with carbs, and it’s an American staple.

Did you know that sliced bread was invented in Davenport, Iowa? Davenport once was home to Wonder Bread and also Hostess Foods. For many years, Ding-Dongs, Ho-Hos, and Twinkies were cooked up on River Drive, too. All these boxed goodies are enemies of the ketogenic diet. Little Debbie must go, too.   

Don’t buy foods that come in boxes or bags! These processed foods may be easy to prepare, but they are loaded with processed sugars that will send your ketogenic diet back to day one. You may not think Hamburger Helper could be loaded with sugar—it is. Think about the noodles alone. 

Remember, it takes at least 14 days for ketosis to kick in. You definitely don’t want to cheat on those first 14 days with something as awful as prepared foods. 

Candy! It goes without saying. Don’t fall for it when a big bag of gummi candies screams out “A Fat-Free Food!” Sure, it’s fat-free until it goes into your body and become glucose, hijacking your ketogenic diet. Be smart! 

Fruit. I know, you’re supposed to have your fruits and vegetables. But most fruits are too high in sugar for the ketogenic diet, with the exception of avocados and pomegranates, by and large. 

Remember, you can custom-make your keto diet to work for you so long as you stay in the recommended carb ranges for ketosis. Check out a book on Amazon or at your local library if you want to delve deeper into how to make the ketogenic diet work for you. 

STRUGGLING WITH MEAL PLANS?

We’re putting the delicious back in dieting, so that, as your body kicks into ketosis, you don’t feel like you’re sacrificing anything…not taste, not enjoyment, and certainly not fulfillment.

  • 5-10% Carbs

  • 15-25% Protein

  • 65-75% Fat

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