The ketogenic diet was first introduced in the 1920s and was used by doctors to help treat patients with epilepsy. However, it wasn’t until 70 years later, in the 1990s, that this low-carb diet would gain popularity and capture the hearts of many due to its proposed health benefits.
To make things simple for you, we’ve compiled all of the basics that you need to know about the keto diet in this article today, so you can feel confident making the switch. We’ve listed a keto food list for the items you should and shouldn’t consume on this diet for it to be successful.
Starting any new diet or making drastic changes to your existing way of eating carries risks. It’s always best to speak to a registered dietician or nutritionist before you completely adjust your current food intake.
What is the Ketogenic Diet (aka ‘Keto’)?
The ketogenic diet (which many people simply refer to as the keto diet or just keto, is a type of low-carbohydrate diet. Put simply, if you’re on the keto diet, you’ll need to eat 50 grams or fewer of carbs each day (which equates to about 2.5 slices of bread a day!).
As a follower of the keto diet, you’re allowed to eat moderate amounts of protein and a slightly higher amount of fats. Ideally, these fats should be mostly healthy unsaturated fatty acids and fewer saturated fats.
By keeping your carbohydrate intake low, you can encourage your body to switch from using glucose for energy into breaking down fatty acids for energy instead. Scientific studies and anecdotal stories tout the keto diet as the dream diet for fat loss. Some research also suggests that it can also improve heart health and boost brain function.
What Foods Can and Can’t You Consume When Following the Ketogenic Diet?
To stay below 50 grams of carbs a day, it’s recommended that you include lots of high-protein, high-fat foods in your diet, and avoid carb-rich foods when following keto. You can swap carb-rich foods for lower-carb alternatives, such as choosing a lettuce wrap instead of a traditional flour-based tortilla.
So, what foods should you consume lots of when you’re trying to remain in ketosis? Here’s a quick list:
- Poultry and fish
- Red meat and deli meats
- Soy-based products (tofu, tempeh, etc.)
- Yogurt, cheese, and cow's milk
- Nuts and seeds
- Green leafy vegetables
- Berries
- Oranges, lemons, and limes
Here’s a quick list of foods that you should probably avoid if you’re trying to stick to the 50-gram carbohydrate daily limit set by the keto diet:
- Chips, cookies, pastries, cakes, and candy
- Pasta, rice, oats, potatoes, and other root vegetables
- Bananas, apples, and pears
- Sodas, fruit juice, and energy drinks
You can still consume these foods if you’re craving them, but be careful to keep track of your total carbohydrate intake. If you eat too many carbohydrates, you may push your body out of ketosis and into its preferred method of producing energy (using glucose, which is obtained from dietary carbohydrates).