The Keto Diet: A Full List What Can You Eat (and What You Shouldn’t)

Feeling overwhelmed by all the keto hype? Wondering if it's just another fad diet, or if it could be the key to unlocking your health goals? We understand. Let's cut through the confusion and explore the keto diet in detail – from what you can and can't eat, to its potential benefits and risks, so you can make an informed choice about your health journey.

What is the Keto Diet?

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate eating plan. Originally developed in the 1920s to treat epilepsy in children, it has since gained traction as a weight loss strategy and potential therapeutic diet for various health conditions.

The primary goal of the keto diet is to shift your body's metabolism from using carbohydrates as its main fuel source to burning fat for energy instead. This metabolic state is called ketosis, hence the name "ketogenic" diet.

On a standard keto diet, the macronutrient breakdown typically looks like this:

• 70-80% of calories from fat
• 10-20% of calories from protein
• 5-10% of calories from carbohydrates

For most people, this means limiting carb intake to about 20-50 grams per day, which is a drastic reduction compared to the average Western diet.

What Can You Eat on the Keto Diet?

Here's a list of keto-friendly foods, along with their macro and micronutrient profiles:

Foods to Avoid on Keto

To maintain ketosis, you'll need to strictly limit or avoid these high-carb foods:

• Grains and starches (wheat, rice, pasta, bread)
• Sugar and sweet treats
• Most fruits (except berries in moderation)
• Starchy vegetables (potatoes, sweet potatoes, corn)
• Legumes (beans, lentils, chickpeas)
• Most alcoholic beverages
• Sweetened beverages
• Low-fat or diet products (often high in sugar)

A Day of Keto Eating: What It Looks Like

Let's paint a picture of what a typical day of keto meals might look like, incorporating a variety of the foods we've discussed:

Breakfast

• Scrambled eggs with spinach and cheese
• Bulletproof coffee (black coffee blended with unsalted butter and MCT oil)

Lunch

• Grilled salmon salad with avocado, olive oil, and lemon vinaigrette
• A handful of almonds

Dinner

• Chicken breast stuffed with spinach and cream cheese
• Steamed broccoli with a drizzle of olive oil and garlic

Snacks

• Celery sticks with almond butter
• Hard-boiled eggs
• A handful of macadamia nuts
• Sugar-free Greek yoghurt with berries

Key Points:

• Prioritise whole foods: Focus on fresh, minimally processed foods to ensure you're getting adequate nutrients.
• Stay hydrated: Drink plenty of water throughout the day.
• Listen to your body: Adjust your meal sizes and snack frequency based on your hunger cues.
• Don't be afraid of healthy fats: Embrace avocados, olive oil, nuts, and seeds to keep you satiated and fueled.

Is the Keto Diet Healthy?

The ketogenic diet has shown promising results for certain health conditions and weight loss, but its long-term effects and safety for everyone are still subjects of ongoing research.

Potential Benefits

1. Weight Loss: Many people experience significant weight loss on keto, especially in the short term.
2. Blood Sugar Control: By drastically reducing carb intake, keto can help stabilise blood sugar levels.
3. Improved Insulin Sensitivity: Some studies suggest that keto can enhance insulin sensitivity.
4. Potential Neuroprotective Effects: Keto is being studied for its potential benefits in neurological conditions.
5. Increased Energy and Mental Clarity: Many report feeling more energetic and mentally sharp once adapted to ketosis.

Potential Risks and Drawbacks

1. Nutrient Deficiencies: The restrictive nature of keto can make it challenging to get all necessary nutrients.
2. Keto Flu: Initial adaptation can cause symptoms like fatigue, headaches, and irritability.
3. Digestive Issues: The drastic reduction in fibre intake can lead to constipation for some people.
4. Increased Risk of Heart Disease: Some worry about the high intake of saturated fats, though research is mixed.
5. Difficulty Maintaining: The restrictive nature of keto can make it difficult to stick to long-term.
6. Potential Negative Impact on Gut Health: The lack of fibre and prebiotic foods may affect the gut microbiome.
7. Not Suitable for Everyone: People with certain health conditions should avoid keto.

The Bottom Line

The ketogenic diet can be an effective tool for weight loss and may offer other health benefits for some people. However, it's not a one-size-fits-all solution. The diet's restrictive nature can make it challenging to follow long-term and may lead to nutrient deficiencies if not carefully planned.

If you're considering trying keto, it's crucial to consult with your GP or registered dietitian first. They can help you determine if it's appropriate for your individual health needs and guide you in implementing the diet safely.

Remember, the healthiest diet is one that you can maintain long-term and that provides your body with all the nutrients it needs. For many people, a more balanced approach that includes a variety of foods from all food groups may be more sustainable and equally effective for achieving health goals.

Personalise Your Diet with Food Intolerance Testing

While the keto diet can be effective for some, it's important to remember that everyone's body responds differently to various foods. What works well for one person might not be ideal for another. This is where food intolerance testing can be incredibly valuable.

Check My Body Health offers comprehensive food intolerance tests that can help you identify which foods your body may be sensitive to. By understanding your unique nutritional needs and sensitivities, you can make more informed decisions about your diet, whether you choose to follow keto or another eating plan.

Take the first step towards a personalised nutrition plan with Check My Body Health's food intolerance test today!

By gaining insights into your body's specific reactions to different foods, you can tailor your diet to optimise your health, energy levels, and overall well-being. Whether you're considering keto or any other dietary approach, understanding your individual food intolerances is key to creating a nutrition plan that truly works for you.