The Ketogenic Diet: Allowed Foods (Full Guide)

permitted ketogenic diet foods, ketogenic diet menu, ketogenic diet foods list
What foods are allowed in the ketogenic diet?

One of the benefits of a ketogenic diet is that it allows you to eat the many solid foods that are available taste, real! No more tofu-free diets with no spice or pounds of oat bran to eat before you become a horse.

But then you want to know what foods are allowed in the ketogenic diet, right? Obviously! So let’s get to the bottom of the question.

In the ketogenic diet you can eat delicious rare rib steak as well as creamy guacamole with Mexican flavors. This is his great strength. However, there is no more ketchup pasta (this is not a big loss, I hope for you though).

All food high in fat and protein are welcome in the ketogenic diet. I say farewell foods rich in carbohydrates or in small quantities (maximum 50 g per day, otherwise the body does not enter the ketosis phase).

Foods allowed in the ketogenic diet: the list of foods

keto diet, ketoptimal, authorized foods, ketogenic diet
Allowed foods from the ketogenic diet

It is quite possible to have a lot of fun after following a ketogenic diet because it contains a large amount variety of food, even if it remains restrictive on foods rich in carbohydrates (rice, pasta, sweet potatoes, cakes, etc.).

Whether you eat rare beef, minion filet, broccoli, tuna, mozzarella, avocado or even strawberries and almonds, the ketogenic diet has something for you! No more tasteless dishes!

Let’s look at the main foods that will give to your ketogenic menu a wave of freshnessso you can find inspiration during your Sunday afternoon prep (I knew you)!

Then we will see foods that should not be touched too much … at the risk of exit the ketosis area.

Here is a non-exhaustive list of excellent quality ketogenic diets by food category:

Meat and protein

  • beef
  • domestic birds
  • pork
  • the lamb
  • bacon
  • eggs

Low carb vegetables

  • lettuce
  • kale
  • spinach
  • Swiss Chard
  • Pak-Choï (Chinese cabbage)
  • celery
  • asparagus
  • Cauliflower
  • broccoli
  • cabbage
  • cucumber
  • radish
  • endive
  • see onions

In seafood

  • tuna fish
  • salmon
  • mackerel
  • fever
  • kind of flounder
  • most common dolphin fish
  • catfish
  • oysters
  • shrimp
  • lobster
  • molds
  • mussels
  • crabs
  • squid
  • octopus

Dairy products

  • parmesan
  • feta
  • Chedar
  • Brie
  • mozzarella
  • Blue cheese
  • Monterey Jack
  • Cream cheese
  • Sour cream
  • High fat yoghurts
  • mayonnaise
  • Curds
  • Heavy cream

Fats and oils

  • Olive oil
  • the lawyer
  • butter
  • Ghee (clear oil)
  • Coconut oil
  • bacon
  • Duck fat
  • Macadamia nuts

Low sugar fruit

  • berries
  • raspberries
  • blueberries
  • Red cranberries
  • mature
  • cherries
  • The lawyers

walnuts

  • Macadamia nuts
  • nuts
  • Brazilian Nuts
  • hazelnuts
  • walnuts
  • peanuts
  • The gables
  • almonds

Meat and protein

Meat is high in protein, ketogenic diet foods
Meat is rich in protein

beef

Beef contains 26 to 31% protein, so it is an excellent source of protein as part of the ketogenic diet. Beef comes from animal “beef,” which is nothing more than a castrated bull, in short.

Meals:

  • 26 to 30% protein
  • 2 to 17% fat
  • Rich in saturated (50%) and monounsaturated (40%) fatty acids
  • Source of Vitamin B, especially B12.

These numbers indicate the nutrient content of the beef. Depending on your metabolism, height, weight, age and gender, as well as the digestion of these nutrients (which varies depending on the individual), nutritional intake may vary.

Who goes for a nice prime rib?

domestic birds

Ah, poultry! I’m sure the smell of barbecue chicken rouses your taste buds for a moment … right?

Poultry include several types of poultry, such as turkey, duck and chicken. The portions of the poultry eaten are as follows:

  • thighs
  • White people
  • The wings

The nutritional benefits of poultry are 100 grams of poultry:

  • 25g of fat
  • 11 g protein
  • 272 calories
  • 130 mg cholesterol

With a high percentage of lipids, fats and proteins, poultry in all its forms is a staple for your ketogenic diet! Pork is lean meat, that is, less fatty than beef.


Postcript Take a look at ours 30 day plan for keto recipeIt contains all the tools, information and recipes needed to succeed.

+ Recipes are optimized for energy boost and 28 day weight loss to make you feel great!

Click on the image to get started!


pork

Pork is often regarded as an alternative to chicken meat white meat. But what are the real benefits of pork?

In popular opinion, pork is considered to be fat, since there is a significant presence of non-fat “pork fat” around pork (only 3.6 g of fat per 100 g of flesh). However, lard can be easily removed before cooking.

pork is low in fat, ketogenic diet foods are allowed
Pork is low in fat and has a low fat pulpit, contrary to popular belief.

In terms of nutrition, a piece of pork (100 g) provides you with:

  • 30.4 g protein
  • 3.6 g of fat
  • 64 mg cholesterol
  • 162 calories

Note that when pork is ground or cooked, its protein intake decreases as fat intake increases.

How to use pork as part of a ketogenic diet

You can eat pork like breakfast bacon, which is a source of fat, saturated fatty acids (8.2 g per 100 g bacon) and monounsaturated (9.4 g per 100 g bacon).

NB: If you do not eat beef or pork, you can still eat lamb because it is very fatty meat. Replace your bacon slices with similar lamb slices, you will only see fire! Enjoy your meal.

the lamb

The lamb is the sheep of the sheep, it is called the lamb in its first year. This is a very tender meat that you can use during your evenings to help you digest more easily during sleep.

A 100 gram piece of lamb contains:

  • 294 calories
  • 21 g of lipids, including 9 g of saturated fatty acids
  • 97 mg cholesterol
  • 25 g protein, 43% vitamin B

How to use lamb as part of a ketogenic diet

Try to pick the thickest pieces of lamb as fast as possible to ensure your daily intake of 75% fat. Recommended Recipe: Slow cooked lamb leg with garlic and rosemary.

bacon

Bacon is salted pork made from different parts of pork, usually from the belly or back, with the back less fatty than the belly. Usually used alone or combined with other foods to impart flavor (eg fried eggs for breakfast).

100 g of bacon equivalent to:

  • 541 calories
  • 37 g protein
  • 42 g lipids
  • 110 mg cholesterol

Bacon is also rich in choline, which is a nutrient that improves cognitive performance and memory.

How to use bacon as part of a ketogenic diet

You can cook two slices of bacon in a non-fat pan, then accompany it with two fried eggs for your breakfast or brunch. Add an avocado slice and you have a typical ketogenic breakfast.

eggs

Egg is a major ingredient in the keto diet (= ketogenic in English). In fact, this is a major source of protein and fat that you can find really cheap in supermarkets.

To maximize the nutritional benefits of eggs, the ideal is to get your eggs directly from a breeder, ie. placing orders every week, or by going to get them from his farm if you have the opportunity.

To find local egg producers near you, click this link at buyalasource.com.

If you live in a big city and never leave the urban area, then prefer city chicken cooks like La Ferme Parisienne, for example, or shop for eggs and organic supermarkets.

Industrial eggs contain less lipids in egg yolks than outdoor eggs. If you would like to learn more about the impact of egg production on nutrients, I invite you to read the responses of Dr. Boris Hansel, nutritionist and endocrinologist.

If at worst you have no choice but to buy your eggs at a supermarket like Monoprix or Carrefour, then choose organic eggsTo recognize an organic egg is very simple; just take the egg out of the box and check its ID, written on the shell of each egg.

If this number starts with “0” then this egg is of organic origin and the hens were fed organic food.

The nutritional benefits of eggs (100 g) are:

  • 155 calories
  • 373 mg cholesterol
  • 1.1 g carbohydrates
  • 13 g protein

Low carb vegetables

lettuce

Lettuce is the plant most commonly used for making salads.

For 100 g of lettuce you will get:

  • 15 calories (that’s pretty reasonable compared to bacon ..)
  • 0.2 g fat
  • 1.4 g protein
  • 2.9 g carbohydrates (low for vegetables)
  • Vitamin A

Lettuce is an excellent salad choice to accompany your cuts of meat such as roast beef.

kale

Kale is made up of several varieties of cabbage that have the peculiarity of being old varieties resistant to cold. Long abandoned by humans, cabbage becomes a renewed popularity in the early 21st century thanks to its nutritional qualities.

Indeed, cabbage is one of the most nutrient dense foods in the world. It contains many vitamins (A, K, C B6), calculus and iron, while containing only 49 calories. Here are its other benefits:

  • High levels of Vitamin K are especially helpful for blood clotting.
  • Kale can also help you lower your bad cholesterol which may reduce the risk of heart disease.
  • Contains powerful antioxidants such as quercetin and kaempferol (slow aging and reducing cancer risk)
kale is the world's most nutritious, nutritious, ketogenic diet
Kale is the most nutrient dense food in the world

For 100 g of curly cabbage you will receive:

  • 49 calories
  • 0.9 g fat
  • 4.3 g protein
  • 9 g carbohydrates
  • Vitamin A (206% of RDI)
  • Vitamin C (134% of RDI)
  • Vitamin K (684% of RDI)

RDA (Recommended Daily Allowance)

How to use cabbage as part of a ketogenic diet

Cabbage cabbage goes well with eggs and tomatoes, hence the idea of ​​the following ketogenic recipe: bacon, tomatoes and cabbage frits (first recipe).

spinach

Spinach, often hated by children (wrongly) and considered a Popaye diesel in popular belief (it’s a myth too … sorry) is a green leafy vegetable. The spinach is originally from Persia and today it is produced mainly in the USA and China. They are full of health benefits, including:

  • Improve eye health because they contain lutein and zeaxanthin, pigments found in the eyes to protect them from the sun.
  • Improve blood pressure due to the presence of nitrates
  • Slow cancer occurrence due to the large amount of antioxidants in spinach
spinach improves eye health, ketogenic diet foods are allowed
Spinach improves eye health

From a nutritional point of view, 100 grams of spinach provide:

  • 23 calories
  • 2.9 g protein
  • 3.6 g carbohydrates
  • 0.4 g of lipid
  • 91% water

Most of the carbohydrates in spinach are iron that improves digestion.

How to use spinach as part of a ketogenic diet

You can think of a very simple recipe for spinach: spinach, feta and herbs. To be consumed without moderation!

NB: However, be careful to pack yourself so that you do not get low-fat pancakes full of sugars, which would greatly increase your daily carbohydrate intake, which is bad for a ketogenic diet!

Foods allowed in the ketogenic diet also include:

  • Swiss Chard

  • Pak-Choï (Chinese cabbage)

  • celery

  • asparagus

  • Cauliflower

  • broccoli

  • cabbage

  • cucumber

  • radish

  • endive

  • see onions

In seafood

Fish and seafood are a healthy and rich source of protein based on a ketogenic diet. Fish in particular is important because it contains omega-3 fatty acids that are not produced by humans. Studies have shown that omega-3 fatty acids play an essential role in brain and heart health.

tuna fish

Tuna fish are essential in the ketogenic diet. When selecting tuna, make sure the piece is fresh (iodized) and shiny.

The health benefits of tuna are:

  • Helps the heart fulfill its essential functions thanks to its richness of omega-3 fatty acids
  • It lowers blood pressure
  • It strengthens the bones because it is rich in B vitamins

You want to know the nutritional benefits of tuna, right? Let’s get there! For a slice of 100 g tuna fish you have:

  • 184 calories
  • 6 g lipids
  • 49 mg cholesterol
  • 30 g protein
  • Vitamin B (181% of RDI)

How to use tuna as part of a ketogenic diet

Tuna fish is a very good friend of the ketogenic diet as it contains a lot of protein, fat and no carbohydrates. However, you prefer tuna to yellowfin tuna as it contains less mercury.

For a ketogenic tuna recipe idea, try tuna and avocado dumplings!

salmon

Salmon is a very nutrient-rich fish that is also delicious, widely available and can take many forms for the most original recipes!

The benefits to his health are:

  • Better brain and heart health as it is rich in omega-3 fatty acids
  • Improves bone health and strengthens the immune system due to its high protein concentration
  • Repair DNA with Vitamin B
  • Allows you to better control your weight (low in calories and reduce belly fat)
salmon repairs DNA allowed for ketogenic diet foods
Salmon repairs DNA thanks to its abundance of Group B vitamins

In terms of nutrition, 100 grams of salmon provide:

  • 208 calories
  • 55 mg cholesterol
  • 20 g protein
  • Vitamin B (53% of RDI)

How to use salmon as part of a ketogenic diet

You can use salmon as a salad (salmon salad and cauliflower with spicy sauce) or boiled (grilled salmon with creamy lemon sauce). It’s up to you! Bon appétit ..

mackerel

Unlike slightly white fish, mackerel is an oily fish, rich in good fats. Among the various mackerel varieties, king mackerel is rich in mercury, so prefer low mercury varieties such as Spanish mackerel or smaller mackerel.

The health benefits of mackerel are:

  • It lowers blood pressure
  • Prevents obstruction of the arteries

The nutritional composition of mackerel is (per 100 g of fish):

  • 305 calories
  • 25 g lipids
  • 19 g protein
  • 95 mg cholesterol
  • 520 mg potassium (improves memory)
  • Vitamin D (251% of RDI)
  • Vitamin B (200% of RDI)

How to use mackerel as part of a ketogenic diet

You can cook mackerel in an oven with tomatoes, onions and herbs! This is the perfect healthy ketogenic dinner to enjoy your family!

Foods allowed in the ketogenic diet also include:

  • fever

  • kind of flounder

  • most common dolphin fish

  • catfish

  • oysters

  • shrimp

  • lobster

  • molds

  • mussels

  • crabs

  • squid

  • octopus

Dairy products (high in fat, taste!)

  • parmesan

  • feta

  • Chedar

  • Brie

  • mozzarella

  • Blue cheese

  • Monterey Jack

  • Cream cheese

  • Sour cream

  • High fat yoghurts

  • mayonnaise

  • Curds

  • Heavy cream

Fats and oils

Olive oil

One of the healthiest sources of fat in the world is extra virgin olive oil. In fact, olive oil is excellent for health because:

  1. Reduces inflammation due to its richness of monounsaturated fatty acids (73% fatty acids in olive oil)
  2. This is an excellent healthy oil when cooking with a pan, as monounsaturated fatty acids are heat resistant
  3. Contains many antioxidants that reduce chronic diseases
  4. Prevents stroke (a study of more than 700,000 people found that olive oil is the only source of monounsaturated fatty acids associated with a reduced risk of stroke)

You should still be careful to choose your olive oil; choose extra virgin olive oil, that is, it is not refined (and which retains monounsaturated fatty acids).

There are many fake extra virgin olive oils on the market, so please check the ingredients before purchasing to ensure that your oil has not been mixed with other refined oils.

100 g of olive oil guarantees:

  • 100 g lipids (153% of RDA)
  • 884 calories

Как да използваме зехтин като част от кетогенната диета

Можете да изсипете зехтин върху салата (маруля) с пилешко месо, аспержи и розмарин.

адвокатът

Истинска звезда в социалните мрежи през последните години, адвокатът влезе в сила, след като дълго време беше отделен от диети, тъй като е с високо съдържание на мазнини (особено от диетата на Дюкан).

Не е! Авокадото е чудесен източник на добри мазнини! И двете са класифицирани като мазнини и плодове. Всъщност това е някакъв специален плод, защото е съставен главно от мазнини, докато останалите плодове са съставени главно от въглехидрати! Ето пет причини, поради които трябва да ядете авокадо:

  • Той е пълен с добри хранителни вещества и минерали (витамини К / С / В5 / В6 / Е, Калий)
  • В него има повече калий, отколкото банани (намалява риска от инфаркти)
  • Има голямо количество мононенаситени мастни киселини, което спомага за намаляване на възпалението
  • Намалява лошия холестерол (LDL) с 22%
  • Увеличава добрия холестерол (HDL) с 11%

В момента, в който всички чакате … хранителните ползи от авокадо (100 г):

  • 15 г мазнини (23% от RDA)
  • 9 g въглехидрати (3% от RDA)
  • 2 g протеин (4% от RDA)
  • 160 калории

Как да използвате авокадо като част от кетогенната диета

Пригответе вкусни пушени авокадо пъстърви терини.

Храните, разрешени в кетогенната диета, включват също:

масло

През миналия век маслото беше несправедливо обособено заради предполагаемите си влияния върху сърдечно-съдовите заболявания, поради богатството си на наситени мазнини.

Научната общност и общественото мнение обаче бавно променят позицията си, така че днес много хора смятат маслото за здравословна храна.

Като се състои главно от мазнини, маслото е калорична храна. Следващият списък съдържа информация за различните хранителни вещества в масло, за резен 100 грама:

  • 81 g липиди и мазнини (включително 50 g наситени мастни киселини)
  • 0,9 g протеин
  • 0,1 г въглехидрати
  • 16% вода
  • 717 калории

Маслото е отговорно за положителните ефекти върху здравето:

  • Умереното количество масло може да намали риска от сърдечно-съдови заболявания (източник)
  • Намален риск от затлъстяване, ако се консумира умерено (източник)

Ако обаче ядете твърде много масло, може да е така:

  • Натрупвахте тегло
  • Развивахте здравословни проблеми

Хората с алергии към мляко не трябва да консумират или избягват максимално маслото, поради суроватъчния протеин в маслото. Хората с непоносимост към лактоза могат да консумират малко количество масло, тъй като в него има малко лактоза.

В обобщение: маслото обикновено е здравословна храна, ако се консумира умерено, но може да допринесе за увеличаване на теглото, ако се яде в излишък.

Масло Vs Ghee: Какво е най-доброто за кетогенната диета?

Някои хора предпочитат да използват гхи за кетогенно готвене. Маслото и топеното масло са много сходни, разликите се усещат главно по отношение на вкус или задължения, например ако сте много чувствителен към лактоза.

Ghee е просто избистрено масло. Произхожда от хинди думата “гхи”, което означава “мазнини”. За да получите топено масло, загрейте маслото, след като мазнината на маслото се отдели от втвърденото мляко, отстранете маслото от котлона. След това изчакайте, докато карамелизираното мляко има топено масло.

В този случай топеното масло е по-добра алтернатива, тъй като съдържа дори по-малко лактоза от маслото. Не предизвиква възпаление и не предизвиква алергии като другите млечни продукти.

Ако нямате особен проблем, тогава просто използвайте и двете! Ако търсите малко повече вкус, аромат и повече витамини, изберете гхи.

Приготвяйки все повече и повече кето рецепти, ще научите, докато вървите, коя е най-добрата алтернатива според вашите предпочитания. Предимството на топеното масло е, че достига своя пик при готвене около 200 ° C (отвъд, той гори), което прави мазнина избор за готвене на вашите меса.

А ти, кажи ми кой ти е любим! Масло или топче?

  • Coconut oil

  • Ghee (бистро масло)

  • бекон

  • Патешка мазнина

  • Ядки макадамия

Плодове с ниска захар

ягоди

Ягодата произхожда от Европа през 18 век, резултат от комбинация от две диви ягоди от Северна Америка и Чили.

Ягодите са много богати на антиоксиданти, витамин С и калий. Те също са с ниско съдържание на въглехидрати, което им позволява да бъдат включени в списъка на храните, разрешени в кетогенната диета.

Хранителният състав на 100 г ягоди е:

  • 0,3 г мазнини
  • 153 mg калий
  • 0,7 g протеин
  • Витамин С (97% от RDA)
  • 8 г въглехидрати
  • 33 калории

Ягодите имат много ползи за здравето, включително:

  • Ягодите помагат за регулирането на нивата на кръвната захар, като намаляват храносмилането на глюкозата
  • Те подобряват здравето на сърцето

Храните, разрешени в кетогенната диета, включват също:

  • малини

  • боровинки

  • червени боровинки

  • зрял

  • череши

  • The lawyers

орехи

Ядките са много популярни и отлична алтернатива на сладките закуски (промишлени торти, бонбони и др.) Като подтискащо апетита. Те имат много ползи за здравето и също са вкусни, както и перфектни на кетогенна диета.

Ядките, разрешени в кетогенната диета, включват:

  • Ядки макадамия

  • американски орехи

  • Бразилски ядки

  • лешници

  • орехи

  • фъстъци

  • Фронтоните

  • бадеми

За да обобщим, ето (неизчерпателен) списък с храни, разрешени като част от кетогенната диета:

Месо и протеини

  • beef
  • домашни птици
  • свинско месо
  • агнешкото
  • бекона
  • eggs

Low carb vegetables

  • маруля
  • кале
  • спанак
  • Швейцарски чард
  • Pak-Choï (китайско зеле)
  • целина
  • аспержи
  • карфиол
  • броколи
  • зеле
  • краставица
  • репички
  • ендивия
  • див лук

В морски дарове

  • tuna fish
  • salmon
  • mackerel
  • треска
  • вид камбала
  • най-обикновена делфинова риба
  • сом
  • стриди
  • скариди
  • омар
  • molds
  • mussels
  • раци
  • калмар
  • октопода

Млечни продукти

  • пармезан
  • фета
  • Чедар
  • Бри
  • моцарела
  • Синьо сирене
  • Монтерей Джак
  • Крем сирене
  • Заквасена сметана
  • Йогурти с високо съдържание на мазнини
  • майонеза
  • Извара
  • Тежък крем

Мазнини и масла

  • Зехтин
  • адвокатът
  • масло
  • Ghee (бистро масло)
  • Coconut oil
  • бекон
  • Патешка мазнина
  • Ядки макадамия

Плодове с ниска захар

  • ягоди
  • малини
  • боровинки
  • червени боровинки
  • зрял
  • череши
  • The lawyers

орехи

  • Ядки макадамия
  • американски орехи
  • Бразилски ядки
  • лешници
  • орехи
  • фъстъци
  • Фронтоните
  • бадеми

За да завърша тази статия, искам да кажа, че този списък не е изчерпателен и можете, разбира се, да добавите и други храни, които следват показателите на кетогенната диета: повечето липиди, протеини, и много малко въглехидрати, В следваща статия ще ви покажа забранените храни от кетогенната диета!

Кажете ми какво мислите в коментарите! Кои са любимите ви комбинации и рецепти за продукти като част от кетогенната диета?

Никола де Кетоптимал.


Послепис Обърнете внимание на нашите 30 дневен план за кето рецепта, Той съдържа всички инструменти, информация и рецепти, необходими за успеха.

+ Рецептите са оптимизирани за повишаване на енергията и загуба на тегло от 28 дни, за да се чувствате отлично!

Кликнете върху изображението, за да започнете!

източници:

  • https://www.perfectketo.com/butter-or-ghee-which-is-better-for-keto/
  • https://www.ncbi.nlm.nih.gov/pubmed/20372173
  • https://link.springer.com/article/10.1007%2Fs00394-012-0418-1
  • https://www.healthline.com/nutrition/foods/butter#section6
  • http://www.fraichementpresse.ca/cuisine/inspiration/regime-cetogene-diete-keto-aliments-risques-avantages-1.3635671
  • https://www.ncbi.nlm.nih.gov/pubmed/25832906
  • https://www.ncbi.nlm.nih.gov/pubmed/18175736
  • https://www.cambridge.org/core/journals/renewable-agriculture-and-food-systems/article/vitamins-ae-and-fatty-acid-composition-of-the-eggs-of-caged-hens- и пасирани кокошки / 552BA04E5A9E3CD7E49E405B339ECA32 #
  • https://www.ncbi.nlm.nih.gov/pubmed/17971178

The Ketogenic Diet: Allowed Foods (Full Guide)
4.9 (98%) 32 votes