- 1 Fat Burning Keto Friendly Foods
- 2 Basic Food Groups for the Keto Diet Plan
- 3 Fats and Oils
- 4 Protein
- 5 Vegetables
- 6 Dairy
- 7 Nuts and Seeds
- 8 Beverages
- 9 Fats and Oils
- 10 Shopping List
- 11 Proteins
- 12 Shopping List
- 13 Vegetables and Fruit
- 14 Shopping List:
- 15 Dairy Products
- 16 Shopping List:
- 17 Nuts and Seeds
- 18 Shopping List
- 19 Fatty, low carbohydrate nuts
- 20 Fatty, moderate carbohydrate nuts
- 21 High carbohydrate nuts
- 22 Water and Beverages
- 23 Shopping List
Fat Burning Keto Friendly Foods
Want to know how to lose weight fast? A ketogenic (keto) weight loss diet is low in carbohydrates, high in fat, and has a moderate level of protein. Typically fat accounts for around 70%, while protein is 20% and carbs are only 10%. Eating this way, your body turns fat into energy molecules called ketones. This helps both men and women lose weight fast.
Being on a diet plan isn’t easy. Especially when you don’t know what you should eat. We’ve put together a diet food list. This will you make decisions on what to eat and shop for while on the keto diet plan.
Basic Food Groups for the Keto Diet Plan
The most important thing to remember is sticking to the 5-10% carbohydrate allowance on the keto weight loss plan. The following food groups follow the strict carb allowance:
Fats and Oils
Try to get your fat from natural sources. This includes meat and nuts. You can add coconut oil, butter, and olive oil.
Diet meals should include meat. Try to buy organic, grass-fed meat. Look for pasture-raised on the label, too. Most meats don’t contain sugar, so you can eat them in moderation.
Fresh, organic vegetables are best. Stick with above-ground vegetables. Anything leafy and/or green are good choices.
You can have most dairy products. But stick with full-fat items. Harder cheeses typically have fewer carbs.
Nuts and Seeds
Try to stick with fattier nuts like macadamias and almonds. Pistachios are also a good choice. Some nuts have more carbs than others, so be sure to read the label.
Stay simple and drink mostly water. Green tea is also a good option. Avoid alcoholic beverages while you are working on weight loss.
Fats and Oils
Fats are the biggest food group on the keto weight loss plan. Fats are vital to our bodies, and there are a few different types. Most foods have various combinations of fats. Some are less healthy than others. It’s easy to avoid the unhealthy ones. Here in an overview:
- Saturated fats. These are the good ones. Butter, coconut oil, and lard are examples.
- Monounsaturated fats. Eat these too. Some examples are olive oil and avocado oil.
- Polyunsaturated fats. Know the difference. Naturally occurring polyunsaturated fats meat and seafood are great for you. You should eat these. But “processed polyunsaturated fats” found in some spreads are bad for you.
- Trans Fats. Don’t eat these. These are processed fats that are chemically altered (hydrogenated) to improve shelf life.
Saturated and monounsaturated fats work best for most people. Add these to your shopping list:
- Fatty fish
- Animal fat
- Macadamia nuts
- Egg yolks
- Coconut oil
- Olive oil
- MCT Oil
When choosing protein diet foods, choose pasture-raised and grass fed as far as possible. Choose the darker meat when eating poultry. Lamb is high fat and is a good choice for diet meal plan.
One thing to be careful of is too much protein. This can lead to lower levels of ketones. Just the opposite of what you want when following a keto weight loss diet! Balance the protein in your meals with fattier side dishes and sauces.
Add these items to your shopping list for protein:
- Look for anything that is wild–caught.
- Whole eggs. Look for free-range from a local market.
- Offal/Organ. Heart, liver, kidney and tongue.
- Other meat. Pork, poultry.
- Nut butter like almond or macadamia nut butter.
Vegetables and Fruit
Vegetables are part of a balanced diet. But some are high in sugar and carbs. The best vegetables for a keto diet are dark and leafy. Spinach and kale fall into this category.
Vegetables with high carb counts are
- Tomato, eggplant, peppers.
- Root vegetables. Onion, garlic, mushrooms, squash.
- Raspberries, blackberries, and blueberries.
- Lemons, limes, and orange juice.
- Starchy vegetables. Potatoes and bananas.
Choose vegetables that grow above ground. Both frozen and fresh vegetable are fine. Add these to your shopping list:
- Brussel sprouts
Dairy is commonly eaten alongside meals in keto. Raw and organic dairy products are best for fat burning weight loss. Highly processed dairy has two to five times the number of carbohydrates. Choose full fat products.
If you are sensitive to dairy products, stick with hard products and ones that are aged. They contain less lactose.
Dairy is a great way to add extra fats into meals by creating sauces or side dishes such as creamed spinach. Dairy also contains protein, so keep that in mind when pairing with protein-heavy dishes.
- Greek yogurt
- Heavy whipping cream
- Cottage cheese
- Soft cheese such as mozzarella, brie, and Colby
- Hard cheese including aged cheddar, parmesan, feta or Swiss
Nuts and Seeds
Nuts and seeds should ideally be roasted. This removes any non-nutrients.
Nuts can be a great source of fats and protein, but remember they also have carbs. Be careful how much you use. Stick to fattier and lower carbohydrate nuts.
Some people choose nuts as snacks. If you are on a diet to lose weight fast, snacking may sabotage your efforts. A typical keto diet plan does not include snacks.
Nut and seed flours are a great substitute for regular flour on a healthy diet to lose weight. You can mix multiple flours to get realistic texture in baking. Combining flours can lead to lower net carb counts.
Different flours act in different ways. For example, if you are using coconut flour you only need half the amount. Coconut flour is more absorbent and generally requires more liquid. Besides baking, you can use nut and seed flours as breading for frying foods. They even make great pizza crust!
No shopping list on this group. Instead, nuts and seeds by carbs:
Fatty, low carbohydrate nuts
- Macadamia nuts
- Brazil nuts
Fatty, moderate carbohydrate nuts
- Pine nuts
High carbohydrate nuts
Water and Beverages
The keto diet has a natural diuretic effect, so dehydration is a concern for men and women starting on a keto diet plan. Drink the recommended eight glasses of water a day and then some.
While green tea or bulletproof coffee is a great morning energy boost, have them in moderation. Your goal is to lose weight. Caffeine can cause your weight loss to stall. Limit yourself to two caffeinated beverages a day.
When starting a keto plan, many experience flu-like symptoms. This is due to dehydration. Replenish electrolytes by drinking bone broth.
Avoid drinking diet soda. It can lead to sugar cravings. Instead add lemon or lime to your water bottle.
If you drink alcohol, stick with hard liquor. Beer and wine are high in carbs. Keep in mind that frequent consumption of alcohol will slow your weight loss.
- Loaded with vitamins and nutrients. Will kick start your energy by replenishing electrolytes.
- Improves mental focus and has some weight loss benefits.
- Green tea. Burns fat and boosts your metabolism.
- Coconut/Almond milk. Use unsweetened versions to replace dairy beverages.
The more natural the food, the better it is for you. Make sure you read the ingredients to make sure it fits in your diet plan for weight loss.