What to Eat on a Keto Diet: Shopping, Recipes & Tips for Eating Out

Introduction

The ketogenic diet is a low-carb, high-fat diet that has been shown to promote weight loss and provide numerous health benefits. While following this diet, it’s important to understand which foods are acceptable and how to incorporate them into your daily meals. This article will discuss what to eat on a keto diet, including helpful recipes and tips for eating out.

What is the Keto Diet?

The ketogenic diet is a very low-carb, high-fat diet that is designed to put your body into a state of ketosis. During this process, your body is burning fat for energy instead of carbohydrates. This diet has been used for centuries to treat certain medical conditions, but it has recently gained popularity as a weight loss tool.

When following a keto diet, you should aim to get about 70% of your calories from fat, 20–25% from protein and 5–10% from carbs. By limiting your carb intake to such a small percentage, your body will be forced to switch to burning fat for fuel. This can lead to rapid weight loss and other health benefits.

Overview of Foods to Eat on a Keto Diet

When following a keto diet, it’s important to focus on whole, unprocessed foods that are high in healthy fats, moderate in protein and low in carbs. Here are some examples of foods that are allowed on a keto diet:

• Meat: Beef, chicken, pork, lamb, etc.
• Fish and seafood: Salmon, trout, shrimp, etc.
• Eggs: Whole eggs with the yolk are best.
• Low-carb vegetables: Leafy greens, bell peppers, broccoli, etc.
• High-fat dairy products: Hard cheeses, high-fat cream, butter, etc.
• Nuts and seeds: Almonds, walnuts, chia seeds, etc.
• Healthy fats: Coconut oil, olive oil, avocado oil, etc.

It’s important to remember that not all fats are created equal. You should focus on consuming healthy fats that come from whole food sources, such as avocados, nuts and fatty fish.

Shopping for Keto-Approved Foods

Now that you know which foods are allowed on a keto diet, it’s time to start stocking up your pantry. Here is a helpful grocery list to guide you when shopping for keto-friendly foods:

• Meat and poultry
• Fish and seafood
• Eggs
• Low-carb vegetables
• Full-fat dairy products
• Nuts and seeds
• Healthy oils and fats
• Avocados
• Berries (in moderation)

It’s also important to read labels and avoid processed foods that contain added sugars or unhealthy ingredients.

Tips for Shopping

Shopping for keto-approved foods can be intimidating at first, but these tips can help make it easier:

• Make a meal plan before going to the store. Having a plan will help you buy only what you need and avoid impulse purchases.
• Buy frozen vegetables and pre-cooked meats to save time. Frozen vegetables can be just as nutritious as fresh ones, and pre-cooked meats are great for quick and easy meals.
• Look for high-quality products. Organic, grass-fed and pasture-raised foods are higher in nutrients and healthier.
• Opt for unsweetened products. Unsweetened nut butters, yogurts, coconut milk and more can help you stay within your carb limits.

Recipes for Easy Keto Meals and Snacks

Having delicious recipes on hand can make it much easier to stick to your keto diet. Here are some easy recipes that you can make on a weekly basis:

Breakfast Recipes

• Crustless Spinach Quiche
• Avocado Toast with Egg
• Bacon and Egg Breakfast Bowl
• Chia Seed Pudding

Lunch Recipes

• Chicken Salad with Avocado
• Tuna Salad Lettuce Wraps
• Turkey Zucchini Boats
• Cauliflower Fried Rice

Dinner Recipes

• Sheet Pan Salmon and Vegetables
• Baked Chicken Thighs with Asparagus
• Steak Fajita Bowls
• Zucchini Noodle Alfredo

Snack Ideas

• Hard-boiled eggs
• Cheese slices or cubes
• Nuts and seeds
• Celery and almond butter
• Cucumber slices with cream cheese

Eating Out While Following a Keto Diet

Eating out while following a keto diet can be tricky, but it is possible. Here are some tips to keep in mind:

• Choose restaurants that offer a variety of low-carb options, such as steakhouse or seafood restaurants.
• Ask the server about the ingredients in each dish. Many restaurants are happy to accommodate special requests.
• Avoid fried foods, breaded items and sugary sauces.
• Opt for grilled or baked dishes and ask for extra veggies on the side.
• Order dressings and sauces on the side so you can control how much you use.

Restaurant Recommendations

If you’re ever unsure of where to go for a keto-friendly meal, here are some restaurant recommendations:

• Chipotle: Order a salad bowl with carnitas, fajita veggies, guacamole and salsa.
• Panera Bread: Choose the “You Pick Two” option with a cup of low-carb soup and a full-size Greek salad.
• Olive Garden: Ask for a grilled chicken entree with double veggies and no potatoes.
• Outback Steakhouse: Order a 6-oz sirloin steak with steamed broccoli and a side salad.

Common Keto Mistakes and How to Avoid Them

Following a keto diet can be challenging, and it’s easy to make mistakes. Here are some of the most common mistakes and how to avoid them:

Not Eating Enough Fat

Many people think that following a keto diet means avoiding fat, but this isn’t true. Healthy fats are an essential part of the diet and should make up the majority of your calories. Make sure to include sources of healthy fats, such as olive oil, avocado and nuts, in your meals and snacks.

Not Drinking Enough Water

Staying hydrated is important for overall health and can help you feel fuller for longer. Aim to drink at least 8 glasses of water per day and consider adding electrolytes to your water if you’re prone to dehydration.

Eating Too Many Carbs

Carbs should make up less than 10% of your total calorie intake on a keto diet. Be sure to read labels and avoid hidden sources of carbs, such as sugar alcohols and artificial sweeteners. Also, limit your consumption of high-carb fruits and starchy vegetables.

Benefits of Eating a Keto Diet

In addition to promoting weight loss, there are many other potential benefits of following a keto diet. According to a review published in the journal Nutrients, a keto diet may improve energy levels, reduce inflammation and protect against chronic diseases.

These potential benefits are due to the fact that a keto diet helps reduce insulin levels, which can have positive effects on metabolism, hormones and other bodily processes.

Conclusion

The ketogenic diet is a low-carb, high-fat diet that can be used for weight loss and other health benefits. When following this diet, it’s important to understand which foods are allowed and how to shop for them. This article provided an overview of what to eat on a keto diet, including helpful recipes and tips for eating out.

By making smart food choices and avoiding common mistakes, you can reap the many benefits of eating a keto diet.