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Home » Posts » What To Eat On The Ketogenic Diet

What To Eat On The Ketogenic Diet

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May 28, 2019-Updated:May 28, 2019
keto foods list

Instead of thinking about all the foods that you can’t eat, it’s important to think about all the foods that you CAN eat.

Simply shifting your mindset to enable positive thinking will be a huge part of your success and will eventually become effortless to think about while you’re at the shops.

Keto Macronutrients Simplified

A general rule of thumb that is helpful when thinking about portion size and what to put on your plate can be shown visually in the diagram below

50% veggies – 25% fat – 25% protein

Envisioning the ketogenic diet in this way is important. I do still suggest that green veggies are a vital nutrient when first starting the ketogenic diet.

This diagram is used to measure out your food before preparing it. Getting a vision of this ratio while the food is still uncooked is the best way.

Vegetables like spinach can cook down to very little, so trying to fill 50% of your plate with cooked spinach isn’t the purpose of this diagram.

keto foods list

 

Simple ways to make any meal ketogenic

Vegetables:

Ideas for green vegetables that will encompass 50% of your plate:

  • Spinach
  • Kale
  • Broccoli
  • Collard Greens
  • Swiss Chard
  • Arugula (Rocket)
  • Romaine Lettuce
  • Butterhead
  • Watercress
  • Dandelions
  • Alfalfa Sprouts
  • Bok Choy
  • Mustard Greens
  • Radishes
  • Zucchini
  • Cauliflower
  • Cabbage
  • Cucumber
  • Brussel Sprouts
  • Asparagus
  • Green Beans
  • Celery
  • Squash
  • Mushrooms
  • Olives
  • Eggplant
  • Bell Peppers (Capsicums)
  • Sauerkraut
  • Snow Peas

Enjoy in moderation (High in carbs)

  • Onions
  • Pumpkin
  • Squash
  • Carrots

keto foods list

Protein:

 

Protein and fats usually come hand in hand with whole foods, so don’t get too technical with how these are divided, as it will only complicate your life.

Just remember, keeping things simple is the best way to sustain the ketogenic diet long-term to see results. Below are just some suggestions for proteins and fats that could make up your 25% plate portions.

Ideas that will make up 25% of your plate for protein:

  • Chicken Thighs
  • Beef
  • Pork
  • Venison
  • Lamb
  • Duck
  • Bacon
  • Sausage / Salami / Chorizo
  • Salmon / Fish
  • Seafood
  • Eggs
  • Cream
  • Cheese
  • Nuts and Seeds

keto flours and seafood list

keto fats and oils

Fats:

Ideas that will make up 25% of your plate for fats:

  • Avocado
  • Olives
  • Cheese
  • Cream
  • Butter
  • Nuts and Seeds (almonds, walnuts, brazil nuts, macadamia nuts, sesame seeds, etc)
  • Oils (Coconut oil, olive oil)
  • Omega 3 fats (fish, seeds, algae)

Hopefully, this has given you a good idea of what types of foods you could eat on the ketogenic diet. There are plenty more examples, but in the interest of keeping things simple, I have decided only to include the ones that I feel are the most necessary in the beginning.

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    Understanding Keto Diet Macros
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    Ketogenic Diet Risks - How you can avoid them.

About FatForWeightLoss

Hi! I’m Aaron (FatForWeightLoss). I'm an Accredited Nutritional Therapist, Clinical Weightloss Practitioner and Advanced Sports Exercise Nutritional Adviser, and Author of The Keto Sweettooth Cookbook

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  1. Linda Williams says

    Posted on 13 October 2020 at 4:31 am

    Hi how do I get all of my fat in ( 170g) but only keep to 70 grams of protein a day.

    Also do I count the carbs in vegetables including avocados?

    Reply
  2. Paul says

    Posted on 18 November 2019 at 7:41 am

    Where is the macro and protein calculator you talk about on your web site. Very frustrating.

    Reply
    • FatForWeightLoss says

      Posted on 18 November 2019 at 12:31 pm

      Hi Paul, sorry for the confusion. https://www.fatforweightloss.com.au/macro-calculator/

      Reply
  3. Claudia Easson says

    Posted on 1 October 2019 at 6:07 am

    Hi if I’m making breakfast: how many eggs do u suggest n r they whole eggs or just eggs whites. Thanks

    Reply

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