WHAT CAN I EAT ON KETO?
This is the last installment of understanding the Keto Diet.
What foods can you eat on a keto diet?
Eat real low-carb foods like meat, fish, eggs, vegetables and natural fats (like olive oil or butter). A simple rule for beginners is to eat foods with fewer than 5% carbs
What can you drink on the keto diet?
The quick answer: Water is perfect and zero carb, as are coffee and tea (without sugar, of course). The occasional glass of wine is fine too.
Can I have fruit on a keto diet?
Although fruits are often considered healthy, they are actually very high in carbs and sugar, unlike non-starchy vegetables. Therefore, when it comes to keto diets, most fruits should be avoided.
However, certain berries are an exception that can be enjoyed in small amounts. The best choices are blackberries, raspberries, and strawberries, which provide 5-6 grams of carb per 100 grams (3½ ounces). Most other fruits – including blueberries – contain double or triple this amount of carbs.
Keep in mind that berries don’t provide any nutrients that can’t be found in vegetables and other foods with fewer carbs, so they are entirely optional on a keto diet. In fact, if you are very insulin resistant, you might be better off not having them.
Can I have dairy on keto?
Dairy is nutritious that can be part of a keto diet in many cases. However, whether you personally should eat dairy may depend on your health goals, along with your personal response to it.
For instance, although a higher dairy intake has been linked to fat loss and reduced diabetes risk in several studies, it has also been found to raise insulin levels. Indeed, some people find that cutting back on dairy helps with weight loss.
It’s also important to avoid high-carb options typically considered “healthy,” such as nonfat milk and nonfat yogurt. Instead, focus on these high-fat choices, preferably from naturally raised animals:
Plain whole-milk yogurt, Greek yogurt, or kefir