If you want to lose excess weight, the ketogenic diet or keto diet almost becomes a mandatory step. This type of diet is characterized by low carbohydrate intake and high fat intake, aiming to use fats for energy production and burning excess fat deposits.

There is an abundance of information about the keto diet, but what is crucial for those who decide to embark on this path is a list of foods that are allowed.

When choosing foods, it is important to prioritize those that contain 3 or fewer grams of carbohydrates per 100 grams. Foods containing 3-6 grams of carbohydrates can be included, but in very limited amounts to avoid exceeding the daily carbohydrate intake limit and to maintain ketosis.

What you can and cannot eat on the keto diet:

Although eliminating all carbohydrates from your diet may seem challenging, once you get into the rhythm and familiarize yourself with the basic concepts, following the keto diet will become very simple.

Entering a state of ketosis is facilitated when carbohydrate intake is low, so while some will achieve ketosis with 50g of carbohydrates per day, others will need to reduce that amount to just 20 grams.

Recommended foods on the keto diet:

• Eggs
• Turkey and chicken
• Fatty fish – wild salmon, herring, and mackerel
• Meat – beef, game meat, pork
• Dairy products with high fat content: yogurt, butter, and cream
• Full-fat cheese – cheddar, mozzarella, brie, goat cheese, and cream cheese
• Nuts and seeds – macadamia, almonds, walnuts, pumpkin seeds, peanuts, and flaxseed
• Nut butters – peanut butter, almond butter, and cashew butter
• Healthy fats – coconut oil, olive oil, avocado oil, coconut butter, and sesame oil
• Avocado – can be added to any meal or snack
• Low-starch vegetables – cabbage, broccoli, tomatoes, mushrooms, and peppers
• Spices – salt, pepper, vinegar, lemon juice, fresh herbs

Foods to avoid on the keto diet:

• Bread and pastries – white bread, whole wheat bread, crackers, cakes, donuts, and pastries
• Sweets and sugary foods: sugar, ice cream, candies, maple syrup, agave syrup, and coconut sugar
• Sweetened drinks: carbonated drinks, juices, sweetened teas, and sports drinks
• Pasta: spaghetti and noodles
• Grains and grain products: wheat, rice, oats, muesli, and tortillas
• Starchy vegetables: potatoes, sweet potatoes, pumpkin, corn, and peas
• Legumes: black beans, chickpeas, lentils, and peas
• Fruits: citrus, grapes, bananas, and pineapples
• High-carbohydrate sauces: barbecue sauces, sweet salad dressings, and dipping sauces
• Certain alcoholic beverages: beer and sweet drinks

Although carbohydrates are strictly limited on the keto diet, fruits with a low glycemic index can be consumed in small amounts (such as blueberries), but care should be taken to ensure that the total intake does not exceed the allowed value.

Drinks allowed on the keto diet:

• Water – should be consumed in large quantities
• Sparkling water – a great alternative to carbonated drinks
• Coffee
• Green tea – can be consumed in unlimited quantities