Keto diet: Allowed and prohibited foods

Talking about keto diet and allowed and prohibited foods may sound too radical. But the truth is that this eating plan is characterized precisely by reducing, almost completely, the use of carbohydrates. So if you want to learn more about which foods are allowed and prohibited to achieve your goals with a keto or ketogenic diet, don't miss this post because we'll tell you all the details. 

Why does the keto diet have allowed and prohibited foods? 

The ketogenic diet is an eating approach based on drastically reducing carbohydrates to induce a metabolic state called ketosis. [1]

The basis of the ketogenic diet is to minimize carbohydrate intake so that the body enters ketosis, a state in which the body uses fat as its main source of energy instead of carbohydrates. Therefore, certain foods containing starches and sugars must be eliminated, as they can interrupt this process. 

Foods allowed on the keto diet

To maintain ketosis and a good energy level, you should consume foods low in carbohydrates and rich in healthy fats. Here are some of the most recommended:

Meat and protein

Meat, poultry, and fish are the protein base of the keto diet. They are essential because they provide amino acids without adding carbohydrates. Ideally, choose fatty cuts of meat, chicken with the skin on, and fish such as salmon or mackerel, which provide omega-3 fatty acids. [2]

Eggs

Eggs are an excellent source of protein and healthy fats. They also contain choline, an essential nutrient for metabolism and brain function.

Low-carbohydrate vegetables

The Non-starchy vegetables are key to the keto diet. Spinach, broccoli, cauliflower, and avocado are excellent options because they contain fiber, vitamins, and minerals without raising blood glucose levels. [3]

Nuts and seeds

Nuts, almonds, chia seeds, and flaxseeds are great allies in the keto diet. They provide healthy fats, fiber, and protein, although they should be consumed in moderation because of their calorie content. [4]

Full-fat dairy

Unsweetened cheese and yogurt are allowed options due to their high fat content and low carbohydrate levels. However, they should be consumed in moderation to avoid excess lactose. [5]

Healthy fats

Coconut oil is another common food permitted on the keto diet. The fats provided by this oil help produce ketones and promote satiety. [6]

Foods prohibited on the keto diet

As mentioned earlier, to maintain ketosis, there are foods that should be avoided, mainly those rich in carbohydrates.

Sugars and processed products

Sugar and its derivatives, such as soft drinks, industrial juices, candy, and pastries, must be eliminated completely, as they interrupt ketosis and cause blood glucose spikes. [7]

Cereals and flours

Foods such as bread, rice, pasta, and oats contain high levels of carbohydrates and are not compatible with the keto diet. [8]

Legumes

Although they are a healthy source of plant-based protein, legumes such as lentils and chickpeas contain a high amount of carbohydrates, making it difficult to achieve ketosis.

Fruits high in sugar

Fruits such as bananas, grapes, and apples are high in fructose and should be avoided. Instead, small portions of berries such as strawberries or blackberries can be consumed.

Alcoholic and sugary beverages

Alcoholic beverages and sugary soft drinks prevent ketosis, as the liver prioritizes metabolizing alcohol over burning fat.

Low-carb alternatives

For those seeking sreplace some foods prohibited on a keto diet, there are options such as almond and coconut flours for baking, natural sweeteners such as stevia and protein snacks low-carb foods that allow you to follow the diet without sacrificing flavor or the pleasure of eating. 

Conclusion

The ketogenic diet can be an effective strategy for weight loss and improved metabolic health, as long as the basic rules for consuming permitted and prohibited foods are followed. Choosing the right ingredients and avoiding those that interfere with ketosis is key to achieving optimal results. [9]

Ultimately, remember that although this may be a meal plan with many benefits for you, it does not have to be the best option for others. We discuss this topic in this other article about relativity of the keto diet.