What Is Keto Diet And Why Do You Need These Printable Low Carb Food Lists
You may think that keto diet is one of those fad meal prep ideas that come and go faster than we can snap our fingers but the fact is that the concept has been around for about hundred years.
A very low-carb diet plan was designed, based on solid science, by researchers at Johns Hopkins Medical Center for epilepsy patients. The scientists noticed that avoiding all foods including carbs for a brief period of time had positive health effects on patients.
*To download these low carb grocery shopping lists scroll down to the end of this post
Though there are fasting clinics where you can fast under doctors supervision for a period of 21 days, for most of us, leading busy lives and taking care of children and families, it is not a feasible plan. Thats why the keto diets popularity has been skyrocketing as it is doing basically the same thing by tricking your body into fasting mode by a strict elimination of glucose.
In a nutshell, the keto diet is a low-carb, high-fat diet.
It lowers blood sugar and insulin levels while it shifts the bodys metabolism away from carbs and towards fat and ketones. Switching from running on glucose for energy, our bodies turn into fat-burning machines by burning dietary fat and body fat instead.
Following this low-carb diet is not hard once you memorize Keto food list. To come up with your own Keto meal prepping ideas many beginners prefer using printable low carb shopping lists.
Condiments And Salad Dressings
Whether used in a pinch or to add a dollop of much-needed fat to your bed of lettuce, condiments and salad dressings can be safe on a low carb diet as long as you scan the ingredient labels and know what to watch out for.
Always choose full-fat condiments and salad dressings and stay away from anything marked low-fat or lite. These usually have the fat removed only to add sugar back in.
Watch out for vinaigrettes as they typically begin with a base of honey or sugar instead of fat.
Low Carb Condiments
And since sugar is a no-go on a low carb diet, youll also want to make the switch to these keto-safe sweeteners.
Keto Coffee For Your Breakfast
As for many of us, this list represents many so-called guilty pleasures and if you really want to try a traditional keto diet these foods and drinks must go. Your friends may miss you at the happy hour unless you are comfortable drinking unsweetened iced tea, but your tummy and your wallet may thank you later.
Coffee lovers may jumpstart their day with a delicious and satiating coffee thats rich, creamy, and full of high-quality fat. How?
Get KetoLogic Coffee Creamer for your morning coffee to get your fat macros in for breakfast.
These creamers have no artificial flavors or sweeteners, gluten-free, and are absolutely delicious!!!
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Here Is The Keto Diet Food List To Eat Only Occasionally:
- Whole fat dairy : cream, milk, kefir, yogurt, skyr, sour cream, mascarpone, creme fraiche
- Full-fat hard cheeses: Swiss, blue cheese, cheddar, feta, parmesan
- Medium-starchy vegetables: sweet peas, artichokes, carrots, beets, parsnips, red/white/sweet potatoes
- Legumes: beans, lentils, hummus, tofu, edamame, tempeh
- Nuts and Seeds: almond butter, peanut butter, chia seeds, flax seeds, pumpkin seeds, walnuts, macadamia nuts, hazelnuts
- Berries: blackberries, strawberries, blueberries, cranberries, raspberries.
Low Carb Food List Printable
Use our list to say no to unhealthy temptations and replace them with yummy whole foods that will sustain you throughout the day. We base the net carb amounts on the typical serving size for that food type. This guide is simply a starting point for helpful recommendations and will depend on your food goals or how many carbs youâre looking to consume in a day. Browse through then hit the download button to print out an easy low carb food list to reference.
|Shellfish Crab, Lobster, Shrimp, etc.
Unprocessed and natural meats or seafood have close to zero carbs and provide a great source of protein for a low-carb or keto diet. When possible, go for grass-fed meats, pastured eggs, and wild-caught fish. Seafood is high in vitamin B12 and omega-3 fatty acids, nutrients that you most people donât get enough of, while most meats are a great source of iron and vitamin B12. Pair a nutritious option from this list with greens and a healthy fat for a replenishing low-carb meal.
Check out this list of foods and many more, broken by net carb amount and typical serving size, in our downloadable food list below. Print it to use when grocery shopping, meal planning, or testing out a new recipe to get on the right track with your low-carb food journey.
Read Also: Low Carb High Protein Diets
Low Carb Flours & Baking
Who says you cant enjoy baked goods on a low carb or keto diet? You can! Of course, they are still best in moderation, but its definitely doable and can help you stay on track.
Below is a list of common low carb flours and baking staples, such as thickeners and extracts. Always check labels to make sure no sugar or artificial additives are included.
Learning to bake with low carb flours takes time, because they behave differently from traditional wheat flour. Get started by following tried and true recipes. I have lots of low carb dessert recipes for you to try!
Top 7 Vegetables Choices Printable List
Download your Printable List of Low Carb Fruits & Veggies
I never really thought about this, but there are 4 different categories that vegetables fall under. Totally makes sense! If youre looking for a full low carb food list weve got you but if were just talking veggies, lets dig in shall we?
- Leafy Vegetables Fewest carbs, high in fiber, Vitamin K and more
- Stem Vegetables A few more carbs than leafy veggies, good low-carb options)
- Seeded/Fruit Vegetables Can be higher in carbs, great in moderation, not sweet in taste
- Root Vegetables Very high in carbs, starchy veggie, not great for low-carb diets
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Ultimate Low Carb Keto Foods List Guide
This list of keto foods is here to prove that eating low carb can be DELICIOUS and flavor-packed!
I know, I know. Making the switch can feel overwhelming and, frankly, like a total bummer at first. But it doesnt have to be
Youve got mother natures finest foods on your side: from vegetables to meats and cheeses, even some fruits make the cut!
So whether youre just starting a low carb diet, or youre a seasoned low carb recipes veteran looking for more resources, heres everything you need to know about low carb foods!
Plain Greek Yogurt And Cottage Cheese
Yogurt and cottage cheese are high in protein and calcium-rich. Five ounces of plain Greek yogurt provides just 5 grams of carbohydrates and 12 grams of protein. The same amount of cottage cheese also has 5 grams of carbohydrates with 18 grams of protein. Studies have shown that both calcium and protein can reduce appetite and promote fullness. Higher-fat yogurts and cottage cheese help keep you full for longer, and full-fat products would be part of the ketogenic diet.
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Do I Buy Every Item On A Keto Shopping List
No, you wont need every single item on a keto grocery list at any time. Instead, a list is simply a guideline to help you to make the best food choices while you are shopping for keto foods. You dont need to stock every single kind of nut butter, oils, sweeteners, etc. Pick the ones that you like the most, and stock those as needed. Then, you can build your keto pantry over time.
% Of Your Diet: Healthy Fats And Non
- Veggies: leafy greens, broccoli, brussels sprouts, cauliflower, asparagus, bok choy, zucchini, bell peppers, white mushrooms
- Healthy fats: flaxseed oil, MCT oil, coconut oil, olives, olive oil, organ meats, tallow, omega3 egg yolks, nut butter, avocado oil, almonds, macadamia nuts, walnuts
- Animal fats: fish , organ meats , lamb, shellfish , ghee
- Nuts and seeds: sugar-free nut and seed butter , pecans, cashews, pine nuts, sunflower seeds, flaxseed, brazil nuts
- Other: 100% dark organic cocoa powder or chocolate, spirulina, almond flour, mineral water, tea or coffee , unsweetened nut milk
Also Check: Calories In Lb Of Fat
Low Carb Grocery List
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Almost Zero Carb Food List
Imagine a world where nervous carb counting doesnt exist.
If youre starting low carb, speeding up ketosis or in Atkins Induction, zero carb foods will set you free.
- Tips for going zero carb
- How to read no carb food labels
- Real life zero carb food experience and 6 week food log
- Printable list of no carb foods
- Almost zero carb meal plan
The list of low carb foods is HUGE. Zero carb foods are more limited, especially in the fruit and veggie area. But there are still over 100 choices for richly satisfying meals.
Finding foods with zero carbs isnt hard
Use our zero carb and zero carb food lists, read package labels carefully and be pleasantly surprised at all the options.
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What Can I Not Eat On A Keto Diet
The keto diet is high in fat, moderate protein, and low in carbs. You will avoid foods that are high in carbs, including some fruits and vegetables, most vegetable oils sugar, and grains, to name a few. Instead of going over all the foods to avoid, it is easier to print the keto grocery list pdf at the bottom of this post and stick to those keto foods for simplicity.
Using The Almost Zero List
Technically speaking, fats are the only foods that are completely zero carb. Even meats and seafood have trace amounts.
What You Must Know:
The foods on this list have very minor amounts of net carbs fractions of a gram. These foods are so close to zero, most low carbers consider them no carb foods.
The almost zero carb foods are a bit higher, but a single serving from the list is still under 1 net carb.
Track your servings. Trace amounts of carbs really add up.
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Whats The Optimal Carb Intake For People With Diabetes
The ideal carb intake for people living with diabetes is a somewhat controversial topic, even among those who support carb restriction.
Many studies found dramatic improvements in blood sugar levels, body weight, and other markers when carbs were restricted to 20 grams per day (
The optimal amount of carbs may also vary by individual, since everyone has a unique response to carbs.
According to the American Diabetes Association , theres no one-size-fits-all diet that works for everyone with diabetes. Personalized meal plans, which take into account your dietary preferences and metabolic goals, are best .
The ADA also recommends that individuals work with their healthcare team to determine the carb intake thats right for them.
To figure out your ideal amount of carbs, you may want to measure your blood glucose with a meter before a meal and again 1 to 2 hours after eating.
As long as your blood sugar remains below 140 mg/dL , the point at which damage to nerves can occur, you can consume 6 grams, 10 grams, or 25 grams of carbs per meal on a low carb diet.
It all depends on your personal tolerance. Just remember that the general rule is the less carbs you eat, the less your blood sugar will rise.
Why Follow A Keto Diet
The ketogenic diet is a high fat.
Low carb diet thats become increasingly popular for weight and fat loss.
As we explain extensively in our keto diet mastery, the principleof the keto diet is to:
Eat fat to burn fat.
By heavily restricting carbs your bodys primary fuel source your body begins to burn your fat stores for fuel instead, which produces ketones.
This state of elevated ketones in the bloodstream is called ketosis, hence ketogenic diet .
In addition to weight loss and energy, the keto diet has been shown to support skin health, cognitive function, memory, and hormonal balance .
Now, lets dive into the keto diet nutrient ratios and the keto food list.
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What Can I Eat On The Keto Diet
You can eat real food on the keto diet specifically low-carb foods like seafood, meats, veggies, healthy fats and fresh fruits. These low-carb foods can keep you full and energized throughout the day.
You can always indulge in occasional comfort foods as well. By using keto-friendly flours and powders, you can make some delicious and healthy snacks!
List Of Carbs In Vegetables And Printable Chart
Knowing how many carbs are in your vegetables is important for managing your carbohydrate intake. As you may know, a diet that is low in carbohydrates is an essential component for optimizing your mental and physical health, and this list of carbs in vegetables and printable chart can help you on your quest.
Too many carbs lead to insulin resistance, type 2 diabetes, heart disease, unwanted weight gain and obesity, cancer, depression, anxiety disorders, hyperactivity, insomnia, candida overgrowth, SIBO, adrenal fatigue, cognitive decline, Alzheimers, and dementia, alcoholism, drug addiction, sugar and carb addiction, compulsive overeating, PCOS, OCD, autoimmune disorders, and much more.
If you are following the Paleo diet as I hope you are, then your carbohydrate intake will just inherently be lower and healthier, and the average bear can consume most vegetables pretty freely. However, there are some vegetables that are high in carbs, and individuals who have any of the aforementioned conditions or those who are following a ketogenic diet must be more stringent with their carb intake, so knowing which vegetables are high or low in carbohydrates is a vital ingredient for meal planning.
If you replace a cup of cooked vegetables with a cup of raw vegetables, please note that the carb content would be lower or vice versa, because more vegetables are condensed into a cup of cooked vegetables than a cup of raw.
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Vegetables That Are Actually Fruits
You might be surprised that a lot of foods that we think of as vegetables are actually fruits! This is because fruits and vegetables are classified in both culinary and botany fields, and it can get confusing!
From a culinary perspective, these foods are classified based on taste. Fruits are typically sweeter, while vegetables usually have a more savory flavor or have more savory applications.
On the other hand, botanically, these foods are classified depending on which part of the plant they come from. From Healthline: A fruit develops from the flower of a plant, while the other parts of the plant are categorized as vegetables. Fruits contain seeds, while vegetables can consist of roots, stems and leaves.
Here is a short list of foods that we think of as vegetables, but are actually low carb fruits and great for a keto diet:
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Complete Keto Diet Food List: What You Can And Cannot Eat If You’re On A Ketogenic Diet
The ketogenic diet is a high-fat, moderate-protein and very-low-carbohydrate diet. Carbohydrates are the body’s preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake is from carbohydrates . The reduction of carbohydrates puts the body into a metabolic state called ketosis. Ketosis is when the body starts breaking down stored fat into molecules called ketone bodies to use for energy, in the absence of circulating blood sugar from food. Once the body reaches ketosis, most cells will use ketone bodies to generate energy until you start eating carbohydrates again.
Traditionally, the ketogenic diet was only used in clinical settings to reduce seizures in children with epilepsy. “Now there is a lot of interest in the diet’s effectiveness in helping with other neurological conditions, cancer, diabetes, PCOS , obesity, high cholesterol and cardiovascular disease,” says Emily Stone, M.S., RD. People also eat keto to lose weight .
Even if you know that you need to eat a very-low-carb, high-fat, moderate-protein diet, it can be confusing to know which foods to eat. Here’s our guide to foods you can eat, foods you should avoid and foods you can sometimes have when you’re following a ketogenic diet.
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