Keto Diet - Food List

Discussion in 'Diet & Nutrition' started by Raptor, Feb 24, 2011.

  1. Raptor

    Raptor Cutting for Summer Full Member

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    Ok so i have some info on Keto foods and thought it would be worth sharing considering keto questions are asked on most boards daily.

    Here's a list of some foods that are suitable for the Ketogenic Diet:

    Almonds
    Almond butter
    Artichoke
    Asparagus
    Aubergine
    Avocado
    Baby sweet corn
    Bacon
    Bamboo Shoot
    Beef
    Beet greens
    Bell Peppers (Green, Red, Yellow, Hot)
    Blackberry
    Blueberry
    Bok Choy
    Broccoli
    Brussel sprouts
    Beef
    Butter
    Cabbage
    Cashew Nuts
    Carrot
    Cauliflower
    Celeriac
    Celery
    Chard
    Cheese
    Chicken
    Chicory
    Clams
    Cocoa powder
    Coconut
    Coconut cream
    Coconut milk
    Coconut oil
    Cottage Cheese
    Courgette
    Crab meat
    Cream cheese
    Cucumber
    Daikon
    Dandelion
    Duck
    Egg Plant
    Eggs
    Elderberry
    Endive
    Extra virgin olive oil
    Fennel
    Fish oil
    Flax
    Flax seed oil
    Flaxseed
    Full fat cream
    Garlic
    Green
    Hard cheese
    Heavy Whipping Cream
    Heavy cream
    Herbs
    Hummus
    Jalapenos
    Kale
    Lamb
    Leeks
    Lemon
    Lettuce
    Lime
    Lobster
    Mangetout
    Mayonnaise
    Meat
    Mushrooms
    Mussels
    Mustard Greens
    Nuts
    Okra
    Olive oil
    Olives
    Onions
    Parsley
    Pate
    Peanut Butter (whole earth)
    Pecans
    Peppers
    Pork
    Prawns
    Pumpkin
    Quail
    Rabbit
    Radish
    Radishes
    Raspberry
    Rhubarb
    Ricotta
    Rocket
    Romaine
    Scallops
    Sea Weed
    Sesame seeds
    Shallot
    Shrimp
    Spinach
    Spring onion
    Squash
    Strawberries
    Tahini
    Tofu
    Tomato
    Tuna
    Turnip
    Turnip Greens
    Veal
    Walnuts
    Watercress
    Zucchini

    Take note, you can not have an unlimited amount of all of them, some of them do contain some carbs
    so as an example just because its on the list doesn't mean you could eat 2 whole grilled peppers with
    your chicken breast followed by a handful of strawberries as it would contain 15g of carbs, so just make
    sure you check the content if you are not already sure as some are meant for use in moderation.
    Stuff like Hummus will only really be ok to have a nice dollop with a meal but not big tub etc

    Some personal tips that i find work well to fight cravings or lethargy:

    Sugar free jelly pots, Harleys do good ones at around 0.3g per pot
    but beware the Raspberry ones are about 2g carbs per pot.

    Spray creme in a can, 10g per 100ml so in emergency i have a couple of mouthfuls
    The boost of fat from the creme not only tastes great but is quick energy
    (only a few mouthfuls in emergency or when feeling tired)

    Coke Zero.. personally i think there is nothing wrong with this, especially if you don't
    have a show round the corner, some people say that artificial sweeteners can hinder
    fat loss but its debatable (coke zero has slightly less caffeine than normal or diet)

    Sugar free cordial, it really does taste good and sweet so can help cravings.

    Ok so thats my tips but remember before you use the above info to structure your
    diet properly before hand, the above ingredients can make life on Keto much easier.

    Feel free to add your own Keto foods below, and your recipes....

    I'll add some more stuff myself in the near future including recipes etc :thumb:
     


  2. Sulik

    Sulik Guest

    Good post mate.
     
  3. Raptor

    Raptor Cutting for Summer Full Member

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    Ok so here's a Keto recipe i'll be doing later, was taught it about a year ago and its a delicious Keto meal yet simple.

    I know of a few guys that make something similar so i'll explain my variation:

    Keto Beef Burgers

    500g Extra Lean Minced Steak (most supermarkets sell one)
    1/2 an Onion - Loads Of Chillies (if you like them)
    An Egg - Some Salt - Lots of Pepper

    Make in to like a meat Dough and get it all properly mixed, for the perfect Keto meal sized portions
    split in to 2 balls and make in to nice large burger shapes!

    Cook on the George Foreman if you have one, if you do heres a tip... get a piece of tin foil and fold
    in 1/2 line with olive oil and then put inside the foreman (when cooked throw tin foil away)

    So there is no cleaning / scrubbing involved its simply folded tin foil for me each time.

    Something what makes these burgers special for me is a slice of Mexcicana Cheese:
    [​IMG]
    It also comes in a sliced variety and is delicious, a real keto treat.

    But there is obviously no bread lol.... theres only a few grams of carbs per burger... enjoy :D
     
    stygerz likes this.
  4. Raptor

    Raptor Cutting for Summer Full Member

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    Here's another EPIC addition as its ZERO Carbs.
    [​IMG]
    Massdam Cheese, its actually Dutch cheese but swiss style and best of all:

    Per 100g: 346 calories, 26g protein, 27g fat, 0g carbohydrates.

    No carbs at all!!! Found it a few days ago, they sell it in blocks of 275g near me im currently eating one a day as a large source of fat, a 275g block contains:

    951 calories, 71.5g protein, 74.25g fat and a big ZILCH for carbs

    Don't be shy add some Keto Lifesavers
     
    schtaqua likes this.
  5. GHO

    GHO Full Member

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    Quick question mate, isn't Coconut Oil a medium chain saturated fat rather than long chain so best avoided as a fat source on keto?
     
  6. Raptor

    Raptor Cutting for Summer Full Member

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    Cocoanut Oil is a great source of fat and many use when on Keto diets, Cocoanut Oil consists of medium chain triglycerides (MCT), and MCTs are used to PROMOTE ketosis... I do know of many people who use cocoanut oil as a large part of their fat intakes, even people that compete and say its fantastic
     
  7. Ryan.

    Ryan. Top Contributor

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    sweet man thanks for this! never even took a look in this section much lmao,

    im on a sorta keto diet atm, only 40g of carbs but mainly from the liks of nuts and PB, only direct sources are broccoli and mixed salad and even then between them its only 5g lol for me a good one is brazil nuts, i get asdas and per 50g serving its 8.8g of protein, 1.1g of carbs and 34.2g of fats, pretty decent imo compared to the likes of walnuts etc !
     
  8. Raptor

    Raptor Cutting for Summer Full Member

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    Yeah for some reason the majority of Keto Diets are full of cashews when they are in fact the highest in carbs
     
  9. control

    control Full Member

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    I always had macadamias when on keto as my nut source! High in fat and low in carbs compared to other nuts! Cashews are too more-ish!
     
  10. Ryan.

    Ryan. Top Contributor

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    some things are strange ! lol whats the fats like withthem tho as that may be the reason ?
     
  11. Tel

    Tel Top Contributor

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    Has anyone actually tried a diet without any carbs at all, I know it wouldn't be too healthy
    as veg etc is needed for a decent nutrient profile, but possiby 8 weeks getting essential
    nutrients from supplements wouldn't be too bad.

    Could be interesting
     
  12. Raptor

    Raptor Cutting for Summer Full Member

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    @ Ryan The fats in most nuts are very similar, Cashews are medium about 50g per 100g iirc

    Macadamias and Pecans are the highest with 70g +
     
  13. Raptor

    Raptor Cutting for Summer Full Member

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    The Keto diet is pretty much no carbs if its lower than 20g... i have done things like swap the nuts for cheese in the past..
    But i read that a very small amount of carbs is ok as it stops the muscle and also protein that is ingested from going in to
    a state of gluconeogenesis (where its converted by our body in to glucose)
     
  14. Tel

    Tel Top Contributor

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    Pretty much, but not zero :)

    The fats you eat will stop the gluconeogenesis, as they do on normal keto.

    Just think it would be interesting, must be a study somewhere on the interweb?
     
  15. Raptor

    Raptor Cutting for Summer Full Member

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    I know that Papa Lazarou off MT/UKM often has days with completely Zero carbs and other days with no fats and just veg
    And i think Keto is aimed to be as close to Zero at all times, but from what i've read any less than 30g carbs is ok...
    Personally i aim at 20g or less, as i do like my nuts and also a few mouth fulls of that spray creme in a can lol
     
    DaPump and Tel like this.

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