What Can You Eat On A Keto Diet - The Ultimate Ketogenic Nutrition List

The keto diet stands for low carbohydrates, but proteins, fat and vegetables. The goal is for the body to switch from burning carbohydrates and proteins to burning your fat reserves. As a result, you lose weight. Followers of this diet describe the Keto diet as fierce and heavy. But the kilos and fat edges disappear.

What Can You Eat On A Keto Diet

Almost no carbohydrates

Many carbohydrates are not done with this diet. Most carbohydrates must be removed from the menu. The only thing allowed on it are proteins, fat and vegetables. The traditional ketogenic diet consists of 80% from fats and 20% from proteins and carbohydrates. In the beginning it is possible that the ratio is 90% and 10%. The purpose of this is to get the body into ketosis as quickly as possible. The fewer carbohydrates, the better.
Ketones end up in your bloodstream because it is a breakdown product of body fat. When there is a high concentration of ketones in your blood, this is also referred to as a ketogenic state.

What is ketosis?

Ketosis is a part of your metabolism, which is an expensive word for metabolism. Ketose means that your body no longer uses carbohydrates, but fats to make energy out of it. If you get into ketosis the fat will burn faster. This is not only the fat that you get through food, but also the fat on your body, such as on your stomach. Ketosis is often the result of an adjusted diet for weight loss, but it also occurs unintentionally in diabetics and pregnant women.


The keto diet was initially not intended to lose weight at all. In 1929 people with epilepsy were advised to follow this diet. They have no idea how it works, but some patients are less likely to suffer from seizures by following this diet. The diet is generally only applied to children with a difficult-to-treat form of epilepsy. With these children, the medication is insufficient and brain surgery is not an option. The diet works better with children than with adults. This is probably because the brains of young children are still developing and the diet has the most influence.

What should you not eat with a ketogenic diet?

Let's start with what you can't eat
  • Potatoes
  • Cereals. So no rice, pasta, oats, wheat, corn, barley, millet, bulgur, sorghum, rice, rye, buckwheat, amaranth and sprouted grains
  • pasta
  • rice quinoa
  • brood
  • breakfast cereals and products made from cereals.
  • All sweet products with sugar or aspartame. So soda, juice, shakes, cake, candy
  • Low-fat or dietary products. These often contain carbohydrates
  • Sauces: these often contain sugar and unwanted fat
  • Alcohol: Because of the carbohydrate content, many mixed drinks can throw you out of the ketose
  • Almond milk and milk. Raw milk is allowed.
These products are strictly prohibited. You can also put fruit and sugar on the list of prohibited products. A spicy diet.

You may not have these vegetables or beans either:

  • Sweet potato, potato, carrots, parsnip
  • Artichoke
  • Celeriac
  • Lentils, chickpeas, peas, kidney beans, kidney beans, soybeans etc. 
  • Rode biet
  • pumpkin
  • sugar snaps

What can you eat then?

And by fats we do not mean a bowl of fries, because fries are made from potatoes. In fact, you can only eat the types that are low in starch.
  • lettuce
  • Cauliflower
  • courgette
  • green pepper
  • mushrooms
  • broccoli
  • Spinach
  • asparagus
  • cucumber
  • watercress
  • bok choy
  • beetroot
  • meat
  • fish (herring, salmon, eel
  • avocado
  • olive oil
  • coconut oil
  • owner
  • nuts (almonds, cashews, hazelnuts, macadamia nuts, Brazil nuts, peanuts, walnuts)
  • Tropical fruit such as pineapple, banana, papaya, mango


Now I hear you thinking? Lose weight by eating fats? It really makes sense. Steak, sausage, salami, pork chop, hamburgers, frikandellen and meatballs. It's allowed! If you want yogurt or cottage cheese then you take the fat version. Mayonnaise ? No problem. Egg salad based on mayonnaise is allowed.
Olive oil and butter, recipes with a lot of whipped cream, mascarpone or creme fraiche may be placed on your daily menu. Just like cheese, brie and bacon.
Stop using margarine, sunflower oil, rapeseed oil, soybean oil, grape seed oil. These fats are often genetically modified.
You can use nut oil, linseed oil and popcorn seed oil in cold dishes and salads.


If you hardly get any carbohydrates, there may be a shortage of fiber. This can cause blockage. A fiber supplement can prevent intestinal problems. You will also have to eat a lot of green vegetables. This is because it contains a lot of fibers. Experts advise taking multivitamins with this diet to prevent shortages.

Diet plan

We understand that you are now dizzy with what you can and cannot eat. The first days are really a bit of a bite. The chance that you will be tired is high and you are probably less able to concentrate. Your body is switching from carbohydrates to fats. If your body has gotten used to it, you will feel better. You will also have fewer problems with fluctuations in your blood sugar level. The sweets-cutting moment should no longer come.


You can test whether your body is in ketosis. This test can be purchased at the drugstore, pharmacy or online. With the test you can test the urine for ketones. The test consists of a strip that is kept in a urine sample. The strip changes color if the urine contains ketones.

Cons keto diet

Side effects of ketosis include bad breath, digestive problems and lack of energy. Bad breath is typical of someone who is in ketosis. The lack of energy stems from the fact that fats are more difficult to use for energy than carbohydrates. The body struggles with it especially in the beginning. Over time, your body learns to deal with the ketones and fats for energy. The side effects also decrease.

Type 2 diabetes and a ketogenic diet

,, The diet not only seems beneficial for people with type 2 diabetes because of the weight loss. Insulin sensitivity is also increasing. And although more fat is eaten in this diet, the fat composition in the blood also appears to improve and blood pressure can fall,
,, If you want to follow a ketogenic diet, consultation with your doctor and guidance by a dietitian is always necessary. You probably need less insulin or medication. And a diet is never meant as a diet for the long term, a dietitian can also guide you to adopt a healthy diet after the diet,

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