“Having greens on hand makes it super easy to throw together a quick salad or add some quick nutrients-folate, vitamin C, fiber, magnesium-to your proteins,” says Greene. Pre-washed greens, like spinach, kale, and arugula, are keto-friendly and time-saving during meal prep. Blackberries and raspberries are also solid options because they contain eight grams of fiber per cup, says dietitian Marisa Moore, RDN. Raspberries are a perfect sweet treat for people on the keto diet since they're the fruit with the fewest carbs, says Jalali.
You can add hemp or flax seeds sprinkled on top and some parmesan cheese for added nutrients, Jalali says. AvocadosĪvocado is another keto-friendly food since it's jam-packed with nutrients and healthy fats, says Tammy Lakatos Shames, RDN, a dietitian at Nutrition Twins. Use cauliflower in place of bananas for a creamy smoothie without the extra carbohydrates,” she says. “It’s very low-carb yet high in fiber and vitamin C. You can also opt for frozen veggies, like cauliflower, says Sydney Greene, RD, a dietitian at Greene Health. Low-carb options like cauliflower, broccoli, spinach, bell pepper, celery, cucumber, eggplant, and asparagus are great in place of higher-carb veggies, says Pegah Jalali, RD, a nutritionist at Pediatric Dietitian. Jewelyn Butron Keto Food List For Beginners 1. Then, your body starts burning fat for more energy, which can lead to weight loss. That's when you start making ketones, or organic compounds that your bod then uses in place of those missing carbs. How does keto work?Īlthough there is no universal "standard" ratio for the keto diet, it typically means eating no more than 50 grams of carbs a day and getting most of your calories from fat and protein, per Harvard School of Public Health.Īfter about two to seven days of following the keto diet, you go into ketosis, or the state your body enters when it doesn't have enough carbs for your cells to use for energy. Lara Clevenger, RD, is the founder of The Keto Queens. Nora Minno, RD, is a dietitian and certified personal trainer based in New York City. Tammy Lakatos Shames, RDN, is a dietitian at Nutrition Twins. Sydney Greene, RDN, is a dietitian and nutritionist at Greene Health. Pegah Jalali, RD, is a nutritionist at Pediatric Dietitian LLC. Marisa Moore, RDN, is a food and nutrition expert based in Atlanta, Georgia. Meet the experts: Lyssie Lakatos, RDN, is a dietitian and personal trainer at Nutrition Twins. Ahead, dietitians share what to add to your keto food list. Keto is known as being one of the more restrictive meal plans out there, but if you’re worried about saying goodbye to beloved baked goods and snacks, don’t worry-there are still many delicious alternatives you can enjoy (including dining at keto-friendly restaurants). Typically, people following the keto plan must opt for nutritious sources of unsaturated fat and protein, like avocado and fish, says Lyssie Lakatos, RDN, a dietitian at The Nutrition Twins. Fortunately, having a go-to keto foods list can make grocery shopping way easier-and help take the stress out of trying a brand new meal plan.Īs a reminder, the keto diet is a high-fat, low-carb lifestyle designed to help your body jumpstart ketosis, in which your body burns fat for energy instead of carbohydrates. If you're brand new to the keto diet, you’re probably wondering what foods you can (and can’t) have.