1. What foods can I eat on keto?
High-fat, low-carb foods are perfect keto foods that won’t affect your blood sugar levels, keeping you in ketosis. Grass-fed beef, fatty fish and seafood, game meat, and low-carb veggies are foods you can eat on keto. Choose full-fat dairy like heavy cream, cottage cheese, and cream cheese, plain greek yogurt, and include plenty of good fats like olive oil and avocado oil. Nuts and seeds like macadamia nuts and sesame seeds are also excellent choices.
2. What are the top 10 foods on keto?
The top 10 foods to have on keto are shellfish, salmon, leafy greens, sardines, eggs, cruciferous vegetables, avocados, olives/olive oil, grass-fed beef, and nuts and seeds.
3. What can I not eat when on keto?
Avoid foods high in carbohydrates. These foods raise your blood sugar and will kick you out of ketosis. Avoid all sugar and syrups, bread, cereal, pasta, rice, pancakes, puddings, crackers, and biscuits. Stay away from most fruits and avoid starchy vegetables like potatoes, corn, and beets. Sweetened drinks like fruit juice, energy drinks, sports drinks, and sugar-laden coffees aren’t keto-friendly.
4. Can I have fruit on keto?
While most fruits are high in carbs and not keto-friendly, berries are high in fiber, and small amounts won’t push you out of ketosis. Blackberries, black currants, blueberries, and raspberries are great additions to your Healthy Keto diet.
5. Can I have carbs on keto?
You should avoid all high-carb foods on keto. To achieve and maintain ketosis, you must keep insulin levels balanced. Because carbohydrates raise your blood sugar and increase your insulin levels, it’s crucial to keep your carb intake low, not exceeding 50 grams of net carbs daily.
6. Can I eat desserts on keto?
Traditional desserts are generally high in sugar and grain flour and not keto-approved. Luckily, there are many keto-friendly desserts you can choose from. Monk fruit, shredded coconut, dark chocolate, and almond flour are all excellent ingredients for keto-friendly dessert recipes.
7. How many carbs can I have on keto?
To stay in ketosis, limit your daily net carb intake to no more than 50 grams.
8. What is the difference between keto and Healthy Keto?
Traditionally, the keto diet is a high-fat, low-carb diet but being in ketosis is only one cornerstone of a healthy lifestyle. Humans are complex, and your health relies on many nutrients and building blocks. Simply depending on a high-fat, low-carb diet is missing the bigger picture. Without a focus on nutrients, your keto diet could be low in nutrients and high in processed foods and products full of harmful trans fats and preservatives.
Healthy Keto is a holistic diet combining the metabolic benefits of ketosis with balanced nutrition. By incorporating non-GMO organic vegetables, full-fat organic dairy and eggs, grass-fed beef, wild-caught fish, and game meats, the Healthy Keto diet provides all nutritional needs for optimal health while burning fat.
9. Do I have to eat organic foods on keto?
Ketosis itself doesn't require organic foods. But if you choose the keto lifestyle to improve your health and lose weight, organic foods will boost keto's health benefits. Organic meats, dairy, and vegetables reduce your exposure to toxins like pesticides and herbicides, taking the burden off your liver to detoxify these harmful chemicals.
10. What foods can I have on dirty keto?
A dirty keto diet follows keto’s low-carb, high-fat requirements but does not consider nutrient levels or the quality of the foods. If you choose keto for its health benefits, a dirty keto diet may be counterproductive. Processed foods and fast foods often contain GMOs, have lower levels of nutrients, and contain trans fats and artificial ingredients—you want to avoid all of these on Healthy Keto.
11. Can I have sugar alcohols on keto?
Yes, some sugar alcohols are keto-approved. Erythritol and xylitol are both keto-friendly sugar alcohols that are as sweet as sugar but have little to no impact on your blood sugar levels. Avoid maltitol, a sugar alcohol with a glycemic index almost as high as pure sugar. Maltitol will throw your blood sugar and insulin out of balance and kick you out of ketosis.
12. Do I have to avoid all sugar on keto?
Yes! Sugar is a carb and not keto-friendly. Your body digests and absorbs sugar rapidly, causing spikes in your blood sugar and insulin levels. Whenever insulin is high, your body can’t burn fat to produce energy, making ketosis impossible.
13. Are cheat meals okay on keto?
No, cheat meals aren’t okay on keto. Your metabolism can only be in one state at a time. It either burns fat, or it burns sugar. It can’t do both at the same time. During ketosis, your metabolism is primed to burn fat instead of sugars to produce energy. Whenever you consume more than 50 grams of carbs daily, you will be kicked out of ketosis and return to burning sugar and carbs for energy. Cheat meals significantly interfere with your ketosis and keto-adaptation. Even if you return straight back to your keto protocol, it can take a few days for your metabolism to switch back to ketosis.
14. Can I get keto foods at fast-food restaurants?
Try to avoid eating too many meals at fast-food restaurants. Fast food is heavily processed, low in nutrients, and high in trans fats and artificial ingredients. But, if fast food is your only option, you can use some fast-food restaurant keto-hacks to stay low-carb and maintain ketosis.
You can ask for a burger lettuce wrap to avoid the carb-heavy bun if you fancy a burger. If you are after tacos, check if a low-carb version is available. Some fast-food restaurants offer keto-friendly items like egg tortillas. Many fast-food restaurants offer keto-approved meals like grilled chicken and cobb salad. Avoid sodas, soups, fries, mayonnaise, and ketchup, and use mustard and peanuts to add flavor.
15. How many eggs a day can I have on keto?
Eggs are a perfect keto food; you can eat as many as you like. Eggs are rich in vitamin A, heart-healthy omega-3 fats, and antioxidants. Choose organic and pasture-raised eggs, and don’t just use egg white. The yolks are the most nutritious part of eggs and shouldn’t be avoided.