A ketogenic diet is a high-fat, moderate-protein, and low-carb diet that is effective for weight loss, diabetes, and mental health conditions like epilepsy. This diet requires you to avoid certain foods like processed foods, including processed grains and refined sugar. While it can get confusing to understand what to consume and what to avoid, this guide provides clarity on the foods habits as part of the keto diet.

Consume fish and seafood
Fish are exceptionally rich in Vitamin B, potassium, and selenium. They are rich in proteins and carb-free, making them the ideal choices to include in your keto diet. Include salmon, mackerel, sardines, and tuna, and other fish that are rich in omega-3 fatty acids and significantly lower blood sugar levels and enhance insulin production. These foods reduce the risk of developing chronic diseases and improves mental health.

Include natural fats and fatty sauces
Since a keto diet is rich in fats, make sure to include natural sources of fat like fish, meat, and eggs. You can also use fats in cooking like butter and coconut oil, and healthy fats like olive oils in salads and vegetable dressings. Ensure to add sauces like garlic butter, Béarnaise sauce, and others that provide excellent nutrition and great taste.

Avoid starchy vegetables and sugar-rich fruits
Starchy vegetables are very high in carbohydrates and low on fiber, and should be avoided on the keto diet. These foods include potatoes, beets, and corn. Likewise, fruits high in sugar content will spike your blood sugar levels and must be left out.

Avoid gluten-free baked foods
Gluten-free foods aren’t free from carbohydrates. In fact, gluten-free baked foods like breads and muffins are very high in carbohydrates and lack fiber, making them an unhealthy choice to include in the keto diet.

Include vegetables growing above the ground
Whether fresh or frozen, make sure you include vegetables that grow above the ground. Among these, leafy and green vegetables are incredibly nutritious and must be included in the diet. Other vegetables include cabbage, cauliflower, avocado, and broccoli. These vegetables can be fried with butter and olive oil to make a delicious meal.

Avoid grains
In the list of foods to eat and avoid on a keto diet, these are definitely in the latter section. Nearly all grains are very high in carbohydrates and should be excluded from your keto diet. Cereals, rice, pasta, and even whole-wheat food products are high in carbs, which interfere with your keto diet nutrition plan. Keep bread and breakfast cereal-consumption to a bare minimum. Choose alternatives like spiralized vegetables or shirataki noodles that are very low in carbs.

A void chips and crackers
Chips and fries of all types are processed foods that are densely loaded with carbs. Other processed foods like grain-based snacks, and crackers are also rich in carbs and very low in fiber.

Include plain Greek yogurt and cottage cheese
Yogurt and cottage cheese are dense in proteins and calcium, making them foods to eat on a keto diet and not avoid. They’re also very low in carbs, and they reduce the appetite, making you stay fuller and more energetic for a long time. Full-fat food products like high-fat yogurt and cottage cheese prevent you from over snacking and eating unhealthy foods.