The ketogenic diet (or keto diet, for short) is a very low-carbohydrate, high-fat diet that offers many health benefits. In fact, over 20 studies show that this type of diet shares many similarities with the Atkins and low-carb diets which can help you lose weight and improve your health. Ketogenic diets drastically reduces carbohydrate intake and puts your body into a metabolic state called ketosis. During ketosis, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
Keto diets can cause massive reductions in blood sugar and insulin levels which is closely linked to type 2 diabetes, pre-diabetes and metabolic syndrome.
Eating fewer carbs can have impressive health benefits as most low-carbs foods are healthy, nutritious and incredibly delicious. What’s more, they’re highly diverse, covering many major food categories, including meats, fish, vegetables, fruits, and dairy products.
Studies have now shown that a healthy, low-carb diet based on real foods can help you lose weight and improve your health as well produce benefits for a wide variety of different health conditions:
Heart disease: The ketogenic diet can improve risk factors like body fat, HDL cholesterol levels, blood pressure and blood sugar.
Cancer: The diet is currently being used to treat several types of cancer and slow tumor growth.
Alzheimer's disease: The keto diet may reduce symptoms of Alzheimer's disease and slow its progression.
Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children.
Parkinson's disease: One study found that the diet helped improve symptoms of Parkinson's disease.
Polycystic ovary syndrome: The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.
Brain injuries: One animal study found that the diet can reduce concussions and aid recovery after brain injury.
Acne: Lower insulin levels and eating less sugar or processed foods may help improve acne.
Keto diets exclude the following foods with high carbohydrate content from their diets:
Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
Grains and starches: Wheat-based products, rice, pasta, cereal, etc.
Fruit: All fruit, except small portions of berries like strawberries.
Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
Low-fat or diet products: These are highly processed and often high in carbs.
Some condiments or sauces: These often contain sugar and unhealthy fat.
Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
The lists below takes the foods with high-carb and starch content and provides some Keto-friendly alternatives for replacing these ingredients when cooking.
(Source information provided by WebMD, HealthLine, and Medical News Today)
BREAD, GRAINS, and PASTA
Avoid the following foods as they are very high in carbs:
Bagels
Buns
Bread
Breadcrumbs
Cakes and cupcakes
Cookies
Crackers
Donuts
Muffins
Pancakes
Pasta
Pizza
Rice
Rolls
Sandwiches (unless used with Keto bread)
Sushi (unless used with Keto Rice)
Waffles
There are many brands of Keto breads, pastas, and rice available at many supermarkets that provide excellent low-carb alternatives.
VEGETABLES
Starchy root vegetables are higher in carbs and should be eaten in moderation:
Beets
Carrots
Corn
Green Peas
Onions
Parsnips
Potatoes. This includes french fries, potato chips, mashed potatoes.
Quinoa
Rutabaga
Sweet Potatoes
Most vegetables are lower in carbs, especially these Low-Carb alternatives:
Asparagus
Bell peppers
Broccoli
Brussels sprouts
Cabbage
Cauliflower
Celery
Cucumber
Eggplant
Green beans
Kale
Mushrooms
Spinach
Tomatoes
Zucchini
FRUITS
Many fruits are higher in sugar and natural carbs and should be eaten in moderation:
Apples
Bananas
Blueberries
Cantaloupe
Cherries
Coconut
Grapes
Kiwis
Mangoes
Oranges
Peaches
Pineapple
Plums
Watermelon
The following fruits are excellent Low-Carb alternatives:
Apricots
Avocados
Grapefruit
Lemons
Olives
Raspberries
Strawberries
MEAT
Meat items are excellent Low-Carb foods, including:
Beef
Bison
Chicken
Cold Cuts. Salami, ham,
Eggs: Use pastured or omega-3 whole eggs.
Jerky. Avoid jerky that contains added sugar or artificial ingredients.
Lamb
Pork, Including Bacon. Avoid bacon that is cured with sugar.
Turkey
Veal
Venison
SEAFOOD and SHELLFISH
Seafood and shellfish are excellent Low-Carb foods, including:
Catfish
Crab
Cod
Haddock
Halibut
Herring
Lobster
Mussels
Salmon
Trout
Tuna
Mackerel
Oysters
Sardines
Shellfish
Shrimp
NUTS, BEANS and SEEDS
Some nuts, seeds, and beans are higher in carbs and should be avoided, including:
Almonds
Beans. Kidney, Lentil, Baked, Black, Chili.
Cashews
Chickpeas
Pistachios
The following nuts, seeds, and beans are low in carbs, and are high fiber, protein-rich alternatives:
Coconuts
Chia Seeds
Flaxseeds
Macadamia nuts
Peanuts
Pecans
Pumpkin seeds
Sunflower seeds
Walnuts
OILS and DAIRY
Avoid dairy items that are high in carbs or sugar. Avoid refined vegetable oils as these are very unhealthy when consumed in excess:
Butter substitutes
Margarine
Soy Milk
Soybean oil
Corn oil
If you tolerate dairy, then full-fat dairy products are excellent low-carb foods. Be sure to read the label and avoid anything with added sugar:
Butter and cream: Use grass-fed when possible.
Cheese: Unprocessed cheese like cheddar, goat, cream, bleu or mozzarella.
Cream Cheese
Eggs: Use pastured or omega-3 whole eggs.
Heavy Cream
Yogurt, Sugar Free or Greek. Avoid Low Fat or Fat-Free
Avocado Oil
Coconut Oil
Extra Virgin Olive Oil
BEVERAGES
Try to avoid beverages with added sugar or are high in carbs:
Beer. Use a low-carb variety instead.
Coconut water
Cocktails with added sweeteners and fruit juices
Energy drinks
Flavored coffees and frappachinos
Orange juice
Soda with added sugar
Sweet iced teas
Vitamin waters
Most sugar-free beverages are acceptable on a Low-Carb diet, including these alternatives:
Beer, low carb brands
Brandy
Champagne
Club Soda / Carbonated Water
Coffee. Black or with sugar alternative and heavy cream or full fat milk.
Soft drinks, diet. Use ones with preferred sweeteners instead of sugar.
Tea, Green
Vodka
Whisky
Wine, dry
SWEETENERS, SPICES and SAUCES
Avoid these items that are high in carbs or fructose:
Agave
Barbecue Sauces. Use Sugar free alternatives.
Chocolate, Milk or White
Equal sweetener
Honey
Jams and Jellies
Ketchup
Maple syrup
Molasses
Splenda sweetener
Sugar, white, brown, coconut
Sweet N' Low sweetener
These items are low in carbs or fructose and are good alternatives:
Dark Chocolate
Erythritol
Herbs and spices
Mayonnaise
Monkfruit
Mustard, dry
Stevia sweetener
Tabasco or Hot Sauces