Helpful list of ketogenic foods
Found this online and thought it might be useful to post on here:
Here's a partial list of just some of the foods that can be consumed on a ketogenic diet. I'll start with the '100% safe foods', the ones that shouldn't throw you out of ketosis due to having either no carbs, or trace amounts of carbs. Next I'll go to 'questionable' foods, such as hotdogs, where you must check the carb content on the package, because some hotdogs have only 1 gram of carbs per hotdog, some have seven. I'm also including a list of higher carb content foods, that can be eaten in VERY limited quantities. Finally I give a list of foods that shouldn't be eaten on a ketodiet at all.
(Note: I've tried to list every food I know, in any form, so there will be some redundancy. Foods marked with an '*' are considered healthy, we highly recommend eating them as much as possible while staying under your carb limit and staying in ketosis!)
Safe Foods (No Carbs/Trace Carbs)
Beef, Steak, Hamburger, Prime Rib, Filet Mignon, Roast Beef, Chicken*, Duck, Any Fish*, Tuna*, Salmon*, Trout*, Halibut*, Lamb, Pork, Bacon, Ham, Eggs, Shrimp, Crab, Lobster, Butter, Oils (Olive Oil*, Flaxseed oil*, etc.), Mustard, Salt, Pepper, Soy Sauce, Tea, Coffee, Heavy Cream and Nutrasweet/Equal.
Minimal Carb Foods (Limited Quantities Only, Check Carb Content!)
Broccoli*, Spinach*, Lettuce*, Cabbage*, Bok Choy*, Kale*, Asparagus*, Mustard Greens*, Mushrooms*, Cucumbers*, Pickles*, Celery*, Green Beans*, Brussel Sprouts*, Cauliflower*, Artichokes*, Peppers* (Red, Green, Jalapeno, Habanero), Onions*, Sprouts (bean, alfalfa, etc.)*, Radicchio and endive, Herbs - parsley, cilantro, basil, rosemary, thyme etc, Radishes*, Sea Vegetables (Nori, etc)*, Jicama*, Avocado*, Asparagus*, Green Beans and Wax Beans*, Broccoli*, Summer Squash, Zuchinni*, Scallions or green onions*, Bamboo Shoots*, Leeks*, Brussels Sprouts*, Snow Peas (pods)*, Tomatoes*, Eggplant*, Tomatillos*, Artichokes*, Fennel*, Okra*, Spaghetti Squash*, Celery Root (Celeriac)*, Turnip*, Water Chestnuts*, Pumpkin*, Nuts, Flaxseeds*, Cheeses, Salami, Pastrami, Hot Dogs, Sausages, Ribs (watch out for the sauce!), Buffalo Wings, Liverwurst, Oysters, Abalone, Protein Powders, Sugar Free Jello, Salad Dressings (some), some Wines.
Higher Carb Foods (Very Limited Quantities!)
Grapefruit*, Lemons*, Limes*, Strawberries*, Olives*, Rasberries*, Blackberries*, Kiwis*, plums*, oranges*, pears*, pineapple*
Foods that are NOT appropriate.
Beer, Mixed drinks, Bread, Milk, Pasta, Grains, Cereal, Rice, Potatoes, Corn, Carrots, Peas, Candy, Cake, Cheesecake, biscuits, Donuts, Fruit Juices, High Carb Fruits (Apricots, grapes, Bananas, Peaches, Nectarines, cherries, Pomegranates, Mangos, Figs, Dried Fruit, such as dates, raisins, dried apricots, and prunes etc.), Pastries, Non-Diet Soft Drinks, Rolls, Bagels, Popcorn, Battered Foods (Fried Chicken, etc.), Gravy, Honey, Sugar, chocolate and Corn Syrup.
Notes: Diet Soft Drinks, such as Diet Coke, Diet 7-Up, and Diet Pepsi can usually be consumed in large quantities, but the citric acid content in these drinks can throw some people out of ketosis. Be sure to check in your individual case if this happens. Hard liquor, such as scotch, vodka, etc can be consumed because they have virtually no carbs. Wine actually makes a nice ketogenic alcoholic drink, as most wines have only 1-6 grams of carbs per glass, the sweeter the wine, the more carbs. Beer is usually very high in carbs, having 10-15 grams per glass. Watch out though, when you're in ketosis your blood sugar will be very low, and the alcohol will have a more pronounced effect.
Last edited by BuxomBarrister : 24th January, 2011 at 10:28 PM
Lost 4 stone in 4 months on Exante in 2010/11 following the birth of my son. Successfully maintained until I got pregnant again in Jan 2012. Had my daughter in Sept 2012 and have 3.5 stone to lose... here we go again! *Start weight 13st4lbs* *Goal weight 9st8lbs*
Wks 1 to 12 = 10st6lbs (-40lbs)
Wk 13: 09/03/13 = 10st5lbs (-1lb)
Wk 14: 16/03/13 = 10st (-5lbs)
Wk 15: 23/03/13 = 9st11lbs (-3lbs)
Wk 16: 30/03/13 = 9st10lbs (-1lb)
Wk 17: 06/04/13 = 9st8lbs (-2lbs)GOOOAAALLL!!!
Great post and very helpful
Well found hun, and means, should any of us need to have something we can keep it in with what were allowed, so a huge thanks from me xx
Start Date - 2nd January 2013
Weight - 276 lbs - 19st 10lbs
- To get to my lowest weight ever since I can remember of 16st 6lbs
- To hit the 15's
...... The rest can come as time goes on
Likes to post
- Rep Power
Start Date: 4th Janary 2010
Start Weight: 14st3lb
Current Weight: 12st1lb
Goal Weight: 9st4lb
Goal Date: As soon as!
Start BMI: 36.4
Current BMI: 30.9
Goal BMI: 23.8
Total Weight Loss: 2st2lb
Weight to Lose: 2st11lb
% Lost 15.08%
Thanks Bux, just what I have needed to help me when I have my food week!
Week 1-12 = 30lb
Goal 1 = lose 1 stone = Goal 2 = get into the 12's Goal 3 = get into a size 16 jean comfortably Goal 4 = lose 2 stone
Goal 5 = get into the 11's
Goal 6 = get into a size 14 jean comfortably
Goal 7 = lose 3 stone
Goal 8 = get into the 10's
Goal 9 = get into a size 12 jean comfortably
Goal 10 = get into the 9's
Goal 11 = lose 4 stone
Goal 12 = get into a size 10 jean comfortably
Goal 13 = GET TO GOAL
Goal 14 = KEEP TO IT and KEEP IT OFF!!!!!!
Great post thanks! Interesting about olives of all things being a complete no no. Who would have thought it!?
Fab post - I was wondering about wine as when I was on Atkins I never came out of ketosis even if I had a couple of glasses. Good news
Returning to Cambridge after several years in the wilderness!
There are many things in life that will catch your eye, only a few will catch your heart. Pursue those.
Thank you SO much for this!
Started Exante 14/1/11 14/1/11 (day 1) 15 stone 26/1/11 (day 12) 14 stone 20/2/11 (day 37) 13 stone 21/3/11 (day 66) 12 stone 17/4/11 (day 93) 11 stone 3lbs Started Slimming World 17/4/11 17/4/11 (day 1) 11 stone 3lbs 25/4/11 (day 9) 11 stone My goals; 1) Finish my 1st week on Exante DONE 2) Lose 1 stone DONE 3) Get my BMI out of obese DONE 4) Get down to 13 stone DONE 5) Lower my BMI to 25 DONE 6) Get down to 12 stone DONE 7) Get down to 11 stone DONE 8) Get down to 10 stone 9) Maintain!
- Rep Power
Start Date: 17January
Start Weight: 17st0lb
Current Weight: 16st0lb
Goal Weight: 13st0lb
Goal Date: August 2011
Start BMI: 38.4
Current BMI: 36.2
Goal BMI: 29.4
Total Weight Loss: 1st0lb
Weight to Lose: 3st0lb
% Lost 5.88%
i am looking forward to adding a meal in week 5!
Just a question: what dairy is ok? low fat / natural yoghurt is ok right?
Thank you for finding that!
I have been having a dash of skimmed milk in my coffee (can't stand it otherwise and I need it!) so wondering if I should use a bit of cream instead? Ummm
LOL about the cream.... since Xmas I have milk in my coffee too, otherwise am grumpy all day.
Originally Posted by mummytummy
Thanks Bux x
Create Your Own Ticker Total loss so far 96lbs (thanks Exante!), 41lbs to go
. Measurements @ 6 weeks, @ 15 wks @ 18 wkS, @ 22 weeks Bust 122cm/48in, 46in, 45in, 44in Waist 141cm/55in, 49in, 46in, 46in Hips 131cm/51.5in, 49in, 49in, 46in
Thanks so much - super helpful post!!
- Rep Power
Diet: Exante Total
Start Date: 2/2/2011
Start Weight: 21st5lb
Current Weight: 19st3lb
Goal Weight: 10st0lb
Goal Date: Whenever i get there, but like to lose as much as possible by August!
Start BMI: 53
Current BMI: 47.6
Goal BMI: 24.8
Total Weight Loss: 2st2lb
Weight to Lose: 9st3lb
% Lost 10.03%
Watermelon would be a no Belle Im afraid. If you have to snack make sure its on protein.
By the way Coke Zero contains no Citric acid :-)
So it's an option
Week 1(one and half really)- -12lbs
Week 2 - -8lbs
Week 3 - -4lbs
Week 4 - -4lbs
Week 5 - -4lbs
Week 6 - -6lbs
Week 7 - -4lbs
Week 8 - CDC Away
Week 9 - -9lbs
Week 10 - -3lbs
Week 11 - -3lbs
Week 12 - -3lbs
Week 13 - -2lbs
Week 14 - -4lbs
Week 15 - (1200 Plan)
Week 16 - (1200 Plan)
Week 17 - (1500 Plan)
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