Thinking about trying the keto diet? Curious about what you can eat on keto, and whether it will work for you? You’re not alone — plenty of people are trying this diet, but this means that people have lots of questions about it as well. Here are some of the most commonly asked questions about the keto diet to help you determine whether it’s right for you.
- 1. What can you eat on a keto diet?
- 2. Why is the keto diet considered bad?
- 3. Why keto diet is bad?
- 4. How do I get started with keto?
- 5. What fruits can you eat on keto?
- 6. How long should you do keto?
- 7. What can I eat for breakfast on the keto diet?
- 8. Can you drink milk on keto?
- 9. What can you not eat on keto?
- 10. What can I snack on with keto?
- 11. Can you eat bananas on keto?
- 12. Is peanut butter keto?
- 13. What can I eat for lunch on keto diet?
- 14. Can you eat popcorn on keto?
- 15. Can you eat bacon on keto?
- 16. How many eggs can I eat a day on keto?
- 17. What is a “dirty” keto diet?
- 18. Is bacon dirty keto?
1. What can you eat on a keto diet?
The keto diet is based on the idea of eating very few carbohydrates (carbs) and replacing them with fat. When you slash your carb intake, your body goes into a state called ketosis, where it burns more stored fat for energy, which aids in weight loss.
You may not even have to limit your calories to lose weight, which makes this diet attractive. A keto diet can also help improve insulin and blood sugar levels and may have other health benefits as well.
On a keto diet, you are limited to what you can eat. You typically eat meals and snacks that include foods like:
- Cheese (e.g., blue, cream, cheddar, mozzarella)
- Fatty fish (e.g., mackerel, salmon, trout and tuna)
- Healthy oils (e.g., avocado oil, coconut oil, extra-virgin olive oil)
- Meat (e.g., bacon, beef, chicken, ham and turkey)
- Nuts and seeds (e.g.,almonds, flaxseeds, pumpkin seeds, walnuts)
- Vegetables that are low in carbs (e.g.,onions, peppers, salad greens, tomatoes)
- Whole eggs, heavy cream and grass-fed butter
The key is to keep your carb intake low and fat intake high, with a moderate amount of protein.
2. Why is the keto diet considered bad?
While the diet can produce weight loss, many people find it hard to stick to because it limits carbs so strictly. Following a keto diet can also prevent you from receiving the vitamins, minerals and fiber from foods that are associated with a healthy diet. A keto diet is also usually high in saturated fat, which is associated with risk of heart disease.
3. Why keto diet is bad?
On the standard ketogenic diet, you consume very few carbs, a moderate amount of protein and a high amount of fat, typically in a 10 percent, 20 percent and 70 percent ratio. Some people increase the amount of protein they consume to up to 30 to 35 percent of their total calories, but in general the diet is high in fat and very low in carbs.
4. How do I get started with keto?
Getting started is easy! Take a look at the foods you can eat, and plan meals and snacks in advance to save time. You’ll find plenty of ideas for meals and snacks online, as well as apps and keto cookbooks for recipes to try. Reading food labels and checking for grams of carbs, fat and protein will help you determine what foods can fit into your plan.
5. What fruits can you eat on keto?
Because fruits are high in carbs, you typically avoid all fruit on keto except for small servings of berries, which are relatively low in carbs.
6. How long should you do keto?
Talk to your doctor before starting any diet, and about how long you can safely stay on keto.
7. What can I eat for breakfast on the keto diet?
Any egg dish you can think of, including scrambled, over-easy or over-hard, or an omelet (with cheese, ham or sausage and veggies) makes a great breakfast. Whole-milk yogurt with a small side of berries is another fast, delicious breakfast option. You can also find many low-carb breakfast recipes online that fit keto guidelines.
8. Can you drink milk on keto?
No, because milk contains too many carbs.
9. What can you not eat on keto?
You want to eliminate or strictly limit foods that are high in carbs, including:
- Beans and legumes (e.g., chickpeas, kidney beans, lentils, peas)
- Condiments high in sugar or salt (e.g., barbecue sauce, ketchup, teriyaki sauce)
- Foods high in sugar (e.g., candy, cake, ice cream, fruit juice, soda)
- Fruit (except very small portions of berries)
- Grains and cereals (e.g., bread, cereal, pasta, rice)
- Low-fat/diet products and sugar-free foods (such as low-fat salad dressing and sugar-free candy)
- Potatoes/root vegetables
- Unhealthy fats (e.g., mayonnaise, processed vegetable oil)
10. What can I snack on with keto?
There are a number of keto-friendly snacks, including cheese, nuts and seeds, olives, deviled or hard-boiled eggs, full-fat Greek yogurt, guacamole, plain cottage cheese and beef jerky.
11. Can you eat bananas on keto?
No, bananas are high in carbs, so you avoid them on a keto diet.
12. Is peanut butter keto?
Yes, it’s high in fat and low in carbs as long as it’s not a flavored peanut butter with extra sugar added to it. Check the label to be sure that is doesn’t have added sugar.
13. What can I eat for lunch on keto diet?
Anything that fits within the keto guidelines. For example, a hamburger without the bun and a side salad; chicken salad; guacamole with peppers; and chicken, fish or steak tacos served on lettuce instead of tortillas all make delicious, keto-friendly lunches.
14. Can you eat popcorn on keto?
No, popcorn is relatively high in carbs and should be avoided on a keto diet.
15. Can you eat bacon on keto?
Absolutely! Bacon is high in fat and has few carbs, which makes it keto-friendly.
16. How many eggs can I eat a day on keto?
As many as you like, within reason. Eggs are high in protein, contain some fat and almost no carbohydrates.
17. What is a “dirty” keto diet?
“Dirty” keto refers to eating a diet that follows the keto diet but allows for packaged convenience foods instead of healthier foods like avocados, meat and eggs. A clean keto diet includes a variety of healthy foods, like non-starchy vegetables and includes more nutrients than a typical dirty keto diet. Your best bet is to choose the clean keto diet for overall nutrition and health.
18. Is bacon dirty keto?
No, bacon is considered clean keto. “Dirty” keto usually refers to highly processed or “junk” foods.
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