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Keto food list — every food scored
The ketogenic diet is a dietary approach focused on drastically reducing carbohydrate intake and replacing it with fat. This shift forces your body into a metabolic state called ketosis, where it burns fat for energy instead of glucose. This can lead to weight loss and improved blood sugar control. While effective for many, it requires careful planning to ensure adequate nutrient intake and can be restrictive. Understanding which foods fit the macro targets is key to success on a keto diet, which typically aims for under 50 grams of net carbohydrates per day.
Macro target: ≤50g net carbs / day · ~70% calories from fat
Key principles
Prioritize Healthy Fats
Fat will be your primary energy source on a ketogenic diet, making up about 70% of your daily calories. Focus on healthy, unsaturated fats from sources like avocados, nuts, and olive oil. Saturated fats from animal products are also included, but moderation is still wise for overall health.
Limit Net Carbs to Under 50g
This is the cornerstone of keto. Net carbs are total carbohydrates minus fiber. To stay in ketosis, aim for a strict limit, often around 20-50 grams per day. This means avoiding sugary foods, grains, most fruits, and starchy vegetables.
Moderate Protein Intake
While protein is essential, excessive amounts can be converted into glucose by the body, potentially hindering ketosis. Aim for a moderate protein intake, typically around 20-25% of your daily calories, focusing on lean meats, poultry, and fish.
Embrace Non-Starchy Vegetables
Many vegetables are low in net carbs and rich in essential vitamins and minerals. Load up on leafy greens, broccoli, cauliflower, and bell peppers. These provide fiber and micronutrients without kicking you out of ketosis.
Sample day
Breakfast
Chicken thigh (skinless, cooked) + Avocado + Arugula Raw
This meal provides a good balance of healthy fats from avocado and protein from chicken thigh. Arugula adds essential micronutrients and fiber, keeping the net carb count very low for a strong start to the keto day.
Lunch
Beef Sirloin Cooked + Broccoli (cooked) + Butter Unsalted
Sirloin steak offers high-quality protein and healthy fats. Cooked broccoli provides fiber and vitamins with minimal carbs. A touch of butter boosts the fat content, aligning with the keto macro targets for satiety and energy.
Dinner
Cod Atlantic Cooked + Asparagus Cooked + Cauliflower Cooked
Cod is a lean protein source, and asparagus and cauliflower are excellent low-carb vegetables. This meal is light yet filling, providing necessary nutrients without exceeding the daily carbohydrate limit, supporting sustained ketosis.
Snack 1
Almonds (raw) + Cheddar cheese
Raw almonds offer healthy fats and some protein, while cheddar cheese provides additional fat and protein. This combination is satisfying and helps maintain energy levels between meals without adding significant carbohydrates.
Common mistakes
Eating too much protein, thinking it's a 'free' macro.
While protein is important, excessive intake can be converted to glucose, hindering ketosis. Aim for moderate protein portions to stay within your daily macro goals.
Not tracking hidden carbohydrates in sauces, dressings, and processed foods.
Many seemingly keto friendly items contain added sugars or starches. Always read nutrition labels carefully and opt for whole, unprocessed foods whenever possible to avoid hidden carbs.
Neglecting electrolyte intake, leading to the 'keto flu'.
When transitioning to keto, your body flushes out more water and electrolytes. Supplement with sodium, potassium, and magnesium, or consume electrolyte-rich foods like avocados and leafy greens to prevent symptoms.
Frequently asked
Is the keto diet expensive?
It can be, but it doesn't have to be. Focus on affordable cuts of meat, eggs, and seasonal low-carb vegetables. Buying in bulk and cooking at home can also help manage costs.
Can I eat out on a keto diet?
Yes, but it requires careful choices. Opt for meat or fish dishes with non-starchy vegetables, asking for sauces on the side. Avoid bread, rice, pasta, and sugary drinks.
What can I use instead of sugar?
Erythritol, stevia, and monk fruit are common keto friendly sugar substitutes. Be mindful of their impact on taste and digestive tolerance.
How long should I stay on a keto diet?
The duration varies for individuals and goals. Some use it short term for weight loss, while others maintain it longer for health benefits. Consult a healthcare professional for personalized advice.
Who should avoid the keto diet?
Pregnant or breastfeeding women, individuals with kidney disease, pancreatitis, or certain metabolic disorders should avoid keto. Always consult your doctor before starting any new diet.
Will I feel hungry on a keto diet?
Initially, you might, but the high fat and protein content typically leads to increased satiety. Many people report feeling less hungry once their body adapts to burning fat for fuel.
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Edited by Lena Voigt · Classifications computed from USDA FoodData Central via the FoodScore methodology.