Fats contribute a great deal to food and cooking, but not every fat is suitable for every purpose. Just as not every fat is suitable for cooking, neither is every oil.![]() Ketogenic Diet Food List: Everything You Need to Know. Not sure what to eat on a ketogenic diet? Here’s a quick food list for you to reference. Below you’ll find a brief overview of what you can eat. Scroll further down to see more details on each section. Being on a diet isn’t the easiest thing in the world, especially when you don’t know what you should eat. We’ve put together this ketogenic diet food list to help people out there make decisions on what they are eating and shopping for. Below you can find a quick visual guide to what to eat on a ketogenic diet. Let’s go over some of the commonly identifiable items that people use on keto: All of the food above sticks to the strict 5% carbohydrate allowance that we use on keto. In general, you can eat from the following food groups: Fats & Oils. Try to get your fat from natural sources like meat and nuts. Supplement with saturated and monounsaturated fats like coconut oil, butter, and olive oil. Protein. Try to stick with organic, pasture- raised and grass- fed meat where possible. Most meats don’t have added sugar in them, so they can be consumed in moderate quantity. Remember that too much protein on a ketogenic diet is not a good thing. Vegetables. Fresh or frozen doesn’t matter. Stick with above ground vegetables, leaning toward leafy/green items. Dairy. Most dairy is fine, but make sure to buy full- fat dairy items. Harder cheeses typically have fewer carbs.
Nuts and Seeds. In moderation, nuts and seeds can be used to create some fantastic textures. Try to use fattier nuts like macadamias and almonds. Beverages. Stay simple and stick to mostly water. You can flavor it if needed with stevia- based flavorings or lemon/lime juice. If you scroll down, you can see in- depth breakdowns of each section along with some ideas on what types of food to eat! If you’re not much of the planning type and would rather follow along to get meal ideas, take a look at our Keto Academy Program > Fats and Oils. Fats will be the majority of your daily calorie intake when you are on a ketogenic diet, so choices should be made with your likes and dislikes in mind. They can be combined in many different ways to add to your meals – sauces, dressings, or just simply topping off a piece of meat with butter. Fats are vital to our bodies, but they can also be dangerous if you are consuming too much of the wrong types of fats. There are a few different types of fat that are involved in a ketogenic diet. ![]() Different foods usually have various combinations of fats, but the unhealthy fats are easy to avoid. Here’s a brief overview: Saturated Fats. Some examples of these are butter, ghee, coconut oil, and lard. ![]() People love to hear good news about their bad habits. Animal fats, in any concentration, are inflammatory and not good for the body. Read any book by Dr. Monounsaturated Fats. Some examples of these are olive, avocado, and macadamia nut oils. Polyunsaturated Fats. Know the difference. Naturally occurring polyunsaturated fats in animal protein and fatty fish are great for you, and you should eat these. Processed polyunsaturated fats in “heart healthy” margarine spreads are bad for you. Trans Fats. Completely avoid. These are processed fats that are chemically altered (hydrogenated) to improve shelf life. Avoid all hydrogenated fats, such as margarine, as they’re linked to heart disease. Saturated and monounsaturated fats such as butter, macadamia nuts, avocado, egg yolks, and coconut oil are more chemically stable and less inflammatory to most people, so they are preferred. Below, you can see some common ways to increase the amounts of fat you eat on a ketogenic diet. You also want to have a balance between your omega 3’s and omega 6’s, so eating things like wild salmon, tuna, trout, and shellfish can help provide a balanced diet of Omega- 3’s. If you don’t like fish, or just prefer not to eat it, we suggest taking a small fish oil supplement. You can also take krill oil for omega 3’s if you are allergic. Keep an eye on your intake for nut or seed based foods, as they can be quite high in inflammatory omega 6’s. These include items like almonds, walnuts, pine nuts, sunflower oil and corn oil. Eating fatty fish and animal meat, keeping snacking to a minimum, and not over- indulging in dessert items that are dense in almond flour is usually enough to keep your omega’s at normal ranges. Essential fatty acids (the omegas) provide core functions to the human body, but they are often times out of balance when on a standard diet. On keto, with a little bit of preparation, your omega fatty acids are easily manageable. If you want to know more about essential fatty acids, omegas, and how they interact with our body on a ketogenic diet, you can read more here > Some ketogenic diet foods that are ideal for fats and oils (organic and grass- fed sources are preferred): Fatty Fish. Animal Fat (non- hydrogenated)Lard. Tallow. Avocados. Egg Yolks. Macadamia/Brazil Nuts. Butter/Ghee. Coconut Butter. Cocoa Butter. Olive Oil. Coconut Oil. Avocado Oil. Macadamia Oil. MCT Oil. If you’re using vegetable oils (olive, soybean, flax, or safflower) choose the “cold pressed” options if they are available. If you tend to fry things up, try to go after non- hydrogenated lards, beef tallow, ghee, or coconut oil since they have higher smoke points than other oils. This allows less oxidization of the oils, which means you get more of the essential fatty acids. Protein. Below, you’ll find a visual list of proteins that are commonly consumed on a ketogenic diet. Note that the higher the amount of protein, the less you will want to consume. Your best bet when it comes to protein is choosing pasture- raised and grass- fed. This will minimize your bacteria and steroid hormone intake. Try to choose the darker meat where possible with poultry, as it is much fattier than white meat. Eating fatty fish is a great way to get omega 3’s in as well. When it comes to red meat, there’s not too much to avoid. Cured meats and sausages can sometimes have added sugars and added processed ingredients. If you eat steak, try to choose fattier cuts like ribeye. If you like hamburger meat (ground beef), try to choose fattier ratios like 8. One thing you do need to be careful of when dealing with meat is your protein intake. Too much protein on a ketogenic diet can lead to lower levels of ketone production and increased production of glucose. You want to aim for nutritional ketosis, so you must not over- consume on protein. Try to balance out the protein in your meals with fattier side dishes and sauces. If you choose to eat lean beef, you have to be especially careful with the portioning of protein. Jerky and other beef snacks can add up in protein very fast, so make sure to pair it with something fatty – like cheese! Note: If you don’t eat pork or beef, you can always substitute lamb in its place since it is very fatty. Replace cuts of meat like bacon with similar, leaner items. Add extra fat if needed. Some examples of how to get your protein in on a ketogenic diet are below: Fish. Preferably eating anything that is caught wild like catfish, cod, flounder, halibut, mackerel, mahi- mahi, salmon, snapper, trout, and tuna. Fattier fish is better. Shellfish. Clams, oysters, lobster, crab, scallops, mussels, and squid. Whole Eggs. Try to get them free- range from the local market if possible. You can prepare them in many different ways like fried, deviled, boiled, poached, and scrambled. Beef. Ground beef, steak, roasts, and stew meat. Stick with fattier cuts where possible. Pork. Ground pork, pork loin, pork chops, tenderloin, and ham. Watch out for added sugars and try to stick with fattier cuts. Poultry. Chicken, duck, quail, pheasant and other wild game. Offal/Organ. Heart, liver, kidney, and tongue. Offal is one of the best sources of vitamins/nutrients. Other Meat. Veal, Goat, Lamb, Turkey and other wild game. Stick with fattier cuts where possible. Bacon and Sausage. Check labels for anything cured in sugar, or if it contains extra fillers. Don’t be overly concerned with nitrates. Nut Butter. Go for natural, unsweetened nuts and try to stick with fattier versions like almond butter and macadamia nut butter. Legumes (peanuts) are high in omega 6’s so be careful about over- consumption. Here’s a nutritional list of some of the most commonly consumed proteins on keto and their respective nutritional profile. Keep in mind that you still need to balance your protein intake with fat. Keto Protein Source. Calories. Fats (g)Net Carbs (g)Protein (g)Ground beef (4 oz., 8. Ribeye steak (4 oz.)3. Bacon (4 oz.)5. 19. Pork chop (4 oz.)2. Chicken thigh (4 oz.)2. Chicken breast (4 oz.)1. Salmon (4 oz.)2. 36. Ground lamb (4 oz.)3. Liver (4 oz.)1. 35. Egg (1 large)7. 05. Almond butter (2 tbsp.)1. Remember that protein is always to be consumed in moderation. If you need help knowing how much protein to eat, we recommend visiting the Keto Calculator > Vegetables and Fruit. Below, you’ll find a visual list of fruit and veggies that are commonly consumed on a ketogenic diet. Note that the higher the amount of carbs, the less you will want to consume. Vegetables are a paramount part of a healthy keto diet, but sometimes we’re stuck with decisions we might regret later. Some vegetables are high in sugar and don’t cut it nutritionally – so we need to weed them out. The best type of vegetables for a ketogenic diet are high in nutrients and low in carbohydrates. These, as most of you can guess, are dark and leafy. Anything that resembles spinach or kale will fall into this category and will be the best thing to include in anything you can. Try to go after cruciferous vegetables that are grown above ground, leafy, and green. If you can opt for organic as there are fewer pesticide residues, but if you can’t then don’t worry. Studies show that organic and non- organic vegetables still have the same nutritional qualities. Both frozen and fresh vegetables are good to eat. Note: Vegetables that grow below ground can still be consumed in moderation – you just have to be careful about the number of carbs that they have. Human nutrition further touches on economics and political science as the world community recognizes and responds to the suffering and death caused by malnutrition. The ultimate goal of nutritional science is to promote optimal health and reduce the risk of chronic diseases such as cardiovascular disease and cancer as well as to prevent classic nutritional deficiency diseases such as kwashiorkor and pellagra. This article covers the major issues of human nutrition, such as energy generation and balance, essential nutrients, and recommended dietary guidelines. For a full- length treatment of health problems created by failure in nutrition, seenutritional disease. The utilization of food materials by all living things is described in nutrition, and specific biochemical processes are described in metabolism. Utilization of food by the body. Calories and kilocalories: energy supply. The human body can be thought of as an engine that releases the energy present in the foods that it digests. This energy is utilized partly for the mechanical work performed by the muscles and in the secretory processes and partly for the work necessary to maintain the body’s structure and functions. The performance of work is associated with the production of heat; heat loss is controlled so as to keep body temperature within a narrow range. Unlike other engines, however, the human body is continually breaking down (catabolizing) and building up (anabolizing) its component parts. Foods supply nutrients essential to the manufacture of the new material and provide energy needed for the chemical reactions involved. Carbohydrate, fat, and protein are, to a large extent, interchangeable as sources of energy. Typically, the energy provided by food is measured in kilocalories, or Calories. One kilocalorie is equal to 1,0. However, in common parlance, kilocalories are referred to as “calories.” In other words, a 2,0. One kilocalorie is the amount of heat energy required to raise one kilogram of water from 1. Another unit of energy widely used is the joule, which measures energy in terms of mechanical work. One joule is the energy expended when one kilogram is moved a distance of one metre by a force of one newton. The relatively higher levels of energy in human nutrition are more likely to be measured in kilojoules (1 kilojoule = 1. One kilocalorie is equivalent to 4. The energy present in food can be determined directly by measuring the output of heat when the food is burned (oxidized) in a bomb calorimeter. However, the human body is not as efficient as a calorimeter, and some potential energy is lost during digestion and metabolism. Corrected physiological values for the heats of combustion of the three energy- yielding nutrients, rounded to whole numbers, are as follows: carbohydrate, 4 kilocalories (1. Beverage alcohol (ethyl alcohol) also yields energy—7 kilocalories (2. Vitamins, minerals, water, and other food constituents have no energy value, although many of them participate in energy- releasing processes in the body. The energy provided by a well- digested food can be estimated if the gram amounts of energy- yielding substances (non- fibre carbohydrate, fat, protein, and alcohol) in that food are known. For example, a slice of white bread containing 1. Food composition tables and food labels provide useful data for evaluating energy and nutrient intake of an individual diet. Most foods provide a mixture of energy- supplying nutrients, along with vitamins, minerals, water, and other substances. Two notable exceptions are table sugar and vegetable oil, which are virtually pure carbohydrate (sucrose) and fat, respectively. The energy value and nutrient content of somecommon foodswhole wheat bread(1 slice, 2. Test Your Knowledge. Food Around the World. Throughout most of the world, protein supplies between 8 and 1. In more prosperous communities about 1. On the other hand, in many poorer agricultural societies, where cerealscomprise the bulk of the diet, carbohydrate provides an even larger percentage of energy, with protein and fat providing less. The human body is remarkably adaptable and can survive, and even thrive, on widely divergent diets. However, different dietary patterns are associated with particular health consequences (seenutritional disease). BMR and REE: energy balance. Energy is needed not only when a person is physically active but even when the body is lying motionless. Depending on an individual’s level of physical activity, between 5. Digestion and subsequent processing of food by the body also uses energy and produces heat. This phenomenon, known as the thermic effect of food (or diet- induced thermogenesis), accounts for about 1. Adaptive thermogenesis, another small but important component of energy expenditure, reflects alterations in metabolism due to changes in ambient temperature, hormone production, emotional stress, or other factors. Finally, the most variable component in energy expenditure is physical activity, which includes exercise and other voluntary activities as well as involuntary activities such as fidgeting, shivering, and maintaining posture. Physical activity accounts for 2. Britannica Lists & Quizzes. Basal or resting energy expenditure is correlated primarily with lean body mass (fat- free mass and essential fat, excluding storage fat), which is the metabolically active tissue in the body. At rest, organs such as the liver, brain, heart, and kidney have the highest metabolic activity and, therefore, the highest need for energy, while muscle and bone require less energy, and body fat even less. Besides body composition, other factors affecting basal metabolism include age, sex, body temperature, and thyroid hormone levels. The basal metabolic rate (BMR), a precisely defined measure of the energy expenditure necessary to support life, is determined under controlled and standardized conditions—shortly after awakening in the morning, at least 1. Because of practical considerations, the BMR is rarely measured; the resting energy expenditure (REE) is determined under less stringent conditions, with the individual resting comfortably about 2 to 4 hours after a meal. In practice, the BMR and REE differ by no more than 1. REE is usually slightly higher—and the terms are used interchangeably. Energy expenditure can be assessed by direct calorimetry, or measurement of heat dissipated from the body, which employs apparatuses such as water- cooled garments or insulated chambers large enough to accommodate a person. However, energy expenditure is usually measured by the less cumbersome techniques of indirect calorimetry, in which heat produced by the body is calculated from measurements of oxygen inhaled, carbon dioxide exhaled, and urinary nitrogen excreted. The BMR (in kilocalories per day) can be roughly estimated using the following formula: BMR = 7. While resting may require as little as 1 kilocalorie per minute, strenuous work may demand 1. Mental activity, though it may seem taxing, has no appreciable effect on energy requirement. A 7. 0- kg (1. 54- pound) man, whose REE over the course of a day might be 1,7. A 5. 5- kg (1. 21- pound) woman, whose daily resting energy expenditure might be 1,3. Approximate energy expenditure for activity levelsresting(sleeping, reclining)REE . Excess food energy is stored in small amounts as glycogen, a short- term storage form of carbohydrate in muscle and liver, and as fat, the body’s main energy reserve found in adipose tissue. Adipose tissue is mostly fat (about 8. In order to lose 4. Body mass, body fat, and body water. The human body consists of materials similar to those found in foods; however, the relative proportions differ, according to genetic dictates as well as to the unique life experience of the individual. The body of a healthy lean man is composed of roughly 6. Females usually carry more fat (about 2. The body’s different compartments—lean body mass, body fat, and body water—are constantly adjusting to changes in the internal and external environment so that a state of dynamicequilibrium (homeostasis) is maintained. Tissues in the body are continuously being broken down (catabolism) and built up (anabolism) at varying rates. For example, the epithelial cells lining the digestive tract are replaced at a dizzying speed of every three or four days, while the life span of red blood cells is 1. Although estimates of the percentage of body fat can be made by direct inspection, this approach is imprecise. Body fat can be measured indirectly using fairly precise but costly methods, such as underwater weighing, total body potassium counting, and dual- energy X- ray absorptiometry (DXA). However, more practical, albeit less accurate, methods are often used, such as anthropometry, in which subcutaneous fat at various sites is measured using skinfold calipers; bioelectrical impedance, in which resistance to a low- intensity electrical current is used to estimate body fat; and near infrared interactance, in which an infrared light aimed at the biceps is used to assess fat and protein interaction. Direct measurement of the body’s various compartments can only be performed on cadavers. The composition of the body tends to change in somewhat predictable ways over the course of a lifetime—during the growing years, in pregnancy and lactation, and as one ages—with corresponding changes in nutrient needs during different phases of the life cycle (see the section Nutrition throughout the life cycle). Regular physical exercise can help attenuate the age- related loss of lean tissue and increase in body fat. Essential nutrients. The six classes of nutrients found in foods are carbohydrates, lipids (mostly fats and oils), proteins, vitamins, minerals, and water. Carbohydrates, lipids, and proteins constitute the bulk of the diet, amounting together to about 5. These macronutrients provide raw materials for tissue building and maintenance as well as fuel to run the myriad of physiological and metabolic activities that sustain life.
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