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What can you eat and not eat on a keto diet?

What You Can Eat

No matter what keto diet you choose, you will have a low carbohydrate
intake and high fat intake. The exact ratio will depend on your body and
diet of choice.

Always look for foods that are high in healthy fat. Your meals should
revolve around fat and protein, not carbohydrates. This does not give you
an excuse to eat as much butter or bacon as you want, though. Processed
foods and unhealthy fats are still bad for you.
Instead, look for the following food types to plan your meals around:
● Meat: red meat, steak, ham, bacon, lamb, and poultry
● Fatty Fish: mackerel, salmon, trout, and tuna
● Eggs: pasteurized or omega-3 whole eggs
● Butter and Cream: grass-fed butter and heavy cream
● Cheese: unprocessed cheeses like cheddar, Colby jack, cream, blue,
goat, or mozzarella
● Nuts and Seeds: almonds, walnuts, flaxseeds, chia seeds, etcup
● Avocados: avocados or guacamole
● Low Carb Veggies: green veggies, onions, peppers
● Condiments: salt, pepper, spices, and herbs
The easiest way to stick to a keto diet is to use one ingredient foods. For
example, make a chicken dish using only chicken and herbs, and pair it
with a green veggie or side of cheese. This one-ingredient approach is
easier to make keto, and it will save you money.

What You Can’t Eat

On a keto diet, you have to restrict your carbohydrate and sugar intake. If
you don't, then your body cannot go into ketosis, defeating the entire
purpose of the diet. Here are the foods to avoid when on a keto diet:
● Sugary Foods: soda, fruit juice, candies, cake, ice cream, dessert,
etcup
● Grains or Starches: wheat-based products, rice, pasta, cereal,
bread, etcup
● Fruit: all fruit except berries in small portions
● Beans or Legumes: peas, kidney beans, lentils, chickpeas, etcup
● Root Vegetables/Tubers: potatoes, sweet potatoes, carrots, etcup
● Low Fat Diet Products: low fat mayonnaise, low fat butter, etcup
● Condiments High in Sugar: BBQ, honey mustard, teriyaki, ketchup,
etcup
● Unhealthy Fats: processed foods, vegetable oils, mayonnaise, etcup
● Alcohol: beer, wine, liquor, and mixed drinks
● Sugar-Free Diet Food: sugar-free candies, syrups, puddings,
desserts, etcup
It is not the end of the world if you eat these foods every now and then.
After all, our bodies do need a little bit of sugar. However, limit your intake

of these items so your body can kickstart ketosis and you don’t yo-yo on
your diet.