What to eat on a ketogenic diet?

Published December 10, 2019 by Anna Stegs

Preferably, 75% of your energy intake (calories) should come from fat, 20% from protein and 5% from carbohydrates, but this may vary day to day without any dramatic impact of your keto status. The most important parameter to keep track of is the absolute amount of carbohydrates. 20 grams/day is the recommended maximum to stay in ketosis.

The first question that usually comes up when ketogenic diets are discussed is: What to eat and what to avoid? Of course, it is possible to make long lists of foods but to make it straightforward, you can regard them as being part of one of three groups with traffic light colors.

Look here:

Green list: Eat freely until full

  • Egg
  • Butter
  • Oils
  • Cream
  • Fat cheeses
  • Meat
  • Fat fish (such as salmon and mackerel)
  • Vegetables grown above ground (onions in limited quantities only)
  • Mushrooms
  • Coffee

Orange list: Eat occasionally and in smaller quantities

  • Berries
  • Nuts (cashews or similar)
  • Dark chocolate (with at least 70% cocoa content)

Red list: Avoid if you want to stay in ketosis

  • Sugar
  • Sodas
  • Juice
  • Bread
  • Cereal
  • Pasta
  • Rice
  • Potato
  • Root crops

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