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Thread: Helpful list of ketogenic foods

  1. #1
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    Helpful list of ketogenic foods

    Found this online and thought it might be useful to post on here:

    KETOGENIC FOODS

    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*

    Weigh-ins:

    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!!!




  2. #2
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    Great post and very helpful

  3. #3
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    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

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    ...... The rest can come as time goes on

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    Thanks Bux, just what I have needed to help me when I have my food week!

    Big Target










    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
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    Goal 13 = GET TO GOAL
    Goal 14 = KEEP TO IT and KEEP IT OFF!!!!!!

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    Great post thanks! Interesting about olives of all things being a complete no no. Who would have thought it!?
    Lost 3 stone on Lighter Life in 2008. Put on some again, lost 1 and a half stone on Exante in Jan 2011.
    Put on some more during pregnancy. Starting again July 2014 with 2 stone baby weight to lose!



    Week 1 -9lbs
    Week 2 -2lbs

    Week 3 & 4 -1lb (on hols)



    Who needs goals when you have goats?
    Goat 1. Get through first 3 days
    Goat 2. Get through first week.

    Goat 3. Get through first month.
    Goat 4. Get to under 11 stone

    Goat 5. Get to under 10 stone
    Goat 6. Get to normal BMI
    Goat 7.Those tight jeans needing a belt again.
    Goat 8. Fit into those black skinnies. (Not necessarily now to wear them, their moment has passed, but just to, like, FIT into them..)




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    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!

    Week one...














    There are many things in life that will catch your eye, only a few will catch your heart. Pursue those.


    ____________________________________



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    Thank you SO much for this!
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  8. #8
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    BuxomBarrister's Avatar
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    I've done a bit more research and added a few more items
    Skinniminx likes this.
    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*

    Weigh-ins:

    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!!!




  9. #9
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    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?

  10. #10
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    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

  11. #11
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    Quote Originally Posted by mummytummy View Post
    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.

    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





  12. #12
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    Thanks so much - super helpful post!!

  13. #13
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    Are we allowed to eat watermelon? I must confess to eating some cubes of watermelon this week when i was starving
    Started Exante TS 2/2/2011



    February Challenge




    TARGET SMASHED! TOTAL LOSS 30LBS...


  14. #14
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    Watermelon would be a no Belle Im afraid. If you have to snack make sure its on protein.
    Jo xx



  15. #15
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    By the way Coke Zero contains no Citric acid :-)

    So it's an option
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    Week 3 - -4lbs
    Week 4 - -4lbs
    Week 5 - -4lbs
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