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The Ultimate Guide to Keto Approved Foods

Susan Freeman

March 19, 2023

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Keto Approved Food List & Guide

The ketogenic diet has become increasingly popular over the years, and for good reason. This low-carb, high-fat diet has been shown to have numerous health benefits, including weight loss, improved blood sugar control, and reduced risk of certain diseases. One of the keys to success on the keto diet is knowing which foods are allowed and which are not. In this book, we will provide you with the ultimate guide to keto approved foods, so that you can enjoy all the benefits of the keto diet without any of the guesswork.

We include a list of the following:

Keto Approved Fats

Keto Approved Vegitables

Keto Approved Proteins (including Keto Approved Protein Powders) and much more.

What does "keto Approved" Mean

"Keto Approved" is a term that has become popular in recent years as more and more people adopt the ketogenic diet. The ketogenic diet is a high-fat, low-carbohydrate diet that puts the body into a state of ketosis, where it burns fat for fuel instead of carbohydrates.

When a food is labeled "keto approved," it means that it is low enough in carbohydrates to be consumed as part of a ketogenic diet. Generally, foods that are considered keto approved are those that are high in healthy fats, moderate in protein, and very low in carbohydrates.

Here is a list of some common "keto approved" foods:

• Avocado
• Coconut oil
• Grass-fed butter
• Olive oil
• Nuts and seeds
• Berries (in moderation)
• Low-carb vegetables such as broccoli, cauliflower, and spinach
• High-quality, grass-fed meat and poultry
• Fatty fish such as salmon and tuna
• Low-carb dairy products such as cheese and heavy cream
• It's important to note that just because a food is labeled "keto approved" doesn't necessarily mean it's healthy. It's always important to focus on consuming whole, nutrient-dense foods, and to consult with a healthcare professional before making any drastic dietary changes.

Who came up with the term "Keto Approved"

The term "keto approved" is not attributed to a specific individual or organization. Rather, it is a term that has emerged organically as more and more people adopt the ketogenic diet.

The ketogenic diet has been around since the early 1900s, when it was first used as a treatment for epilepsy. However, it wasn't until the 21st century that it gained widespread popularity as a weight-loss and overall health-promoting diet.

As the popularity of the ketogenic diet grew, so did the need for a way to easily identify foods that were low enough in carbohydrates to be consumed on the diet. This is where the term "keto approved" comes in.

While there is no one individual or organization who can be credited with coining the term, it has become a widely recognized way to label foods that are suitable for a ketogenic diet.

Today, many food manufacturers and retailers use the term "keto approved" on their products to indicate that they are low in carbohydrates and suitable for those following a ketogenic diet.

What are the parameter's in which the term "keto Approved" is applied to foods etc.?

The parameters for a food to be considered "keto approved" are based on the macronutrient content of the food. Generally, a food is considered keto approved if it is high in healthy fats, moderate in protein, and very low in carbohydrates.

Here is a list of what is included as being "keto approved":

• Healthy fats: avocado, coconut oil, olive oil, nuts and seeds, grass-fed butter
• Moderate protein: high-quality, grass-fed meat and poultry, fatty fish like salmon and tuna, low-carb dairy products like cheese and heavy cream
• Very low carbohydrates: low-carb vegetables like broccoli, cauliflower, and spinach, berries in moderation
• On the other hand, here are some foods that are not considered "keto approved":
• High-carbohydrate foods: bread, pasta, rice, sugary drinks and desserts
• Processed foods: chips, crackers, candy
• Starchy vegetables: potatoes, corn, peas
• It's important to note that just because a food is not considered "keto approved" doesn't mean it can't be part of a healthy diet. The key is to focus on whole, nutrient-dense foods and to pay attention to portion sizes.

What is the difference between "Keto Approved" and "if it fits your macros" (IIFYM)?

While both "Keto Approved" and "If It Fits Your Macros" (IIFYM) focus on macronutrient content, there are some key differences between the two approaches.

Highlighting the differences between "Keto Approved" and IIFYM:

• Macronutrient ratios: Keto Approved emphasizes a high-fat, low-carbohydrate, and moderate-protein macronutrient ratio, while IIFYM focuses on hitting specific macronutrient targets based on individual needs.
• Carbohydrate restriction: Keto Approved restricts carbohydrates to a very low level, usually around 20-50 grams per day, while IIFYM allows for a wider range of carbohydrates as long as they fit within an individual's macronutrient targets.
• Food quality: Keto Approved emphasizes whole, nutrient-dense foods that are low in carbohydrates, while IIFYM allows for more flexibility in food choices as long as they fit within an individual's macronutrient targets.
• Health benefits: Keto Approved is associated with health benefits such as weight loss, improved blood sugar control, and increased energy, while IIFYM is primarily used for body composition goals.
• In summary, Keto Approved focuses on a specific macronutrient ratio and restricts carbohydrates to a very low level, while IIFYM focuses on hitting individual macronutrient targets with more flexibility in food choices.

Why should you care if someone says something is Keto Approved?

If you are interested in following a ketogenic diet, then you should care if someone says something is "Keto Approved." This is because the term "Keto Approved" indicates that the food is low enough in carbohydrates to be consumed as part of a ketogenic diet.

Following a ketogenic diet can offer a variety of potential health benefits, including weight loss, improved blood sugar control, and increased energy. However, in order to achieve these benefits, it's important to adhere to the macronutrient ratios of the diet.

If you are not following a ketogenic diet or are not interested in doing so, then the term "Keto Approved" may not be relevant to you. However, if you are following a low-carbohydrate or low-sugar diet for health reasons, then the term "Keto Approved" may still be useful in identifying foods that fit within the parameters of your diet.

It's important to note that just because a food is labeled as "Keto Approved" doesn't necessarily mean it's healthy. It's still important to focus on consuming whole, nutrient-dense foods and to pay attention to portion sizes.

In summary, if you are interested in following a ketogenic diet, then the term "Keto Approved" can be a helpful tool in identifying foods that fit within the parameters of the diet.

Keto Approved Foods List UK

What exactly does "Keto Approved" mean? In simple terms, it refers to foods that are low in carbohydrates and high in healthy fats, making them ideal for those on a keto diet. The foods included in this list have a carb percentage of no more than 5-10% of their total calories. This means that the body will be able to stay in a state of ketosis while still receiving the necessary nutrients for optimal health. So, if you're looking for delicious and nutritious keto-friendly foods to add to your diet, look no further than our comprehensive list of Keto Approved Foods in the UK.

Keto Approved Fats

Fats are a crucial component of the ketogenic diet. In this chapter, we will discuss the different types of fats that are allowed on the keto diet, including healthy fats such as avocado, coconut oil, and nuts.

Ketogenic diets are focused on high fat, moderate protein, and low-carb foods. To achieve this, individuals on the keto diet must consume a lot of healthy fats, which provide energy and satiety without spiking insulin levels. In this article, we will discuss Keto Approved Fats, including MCT oils and other fats that are suitable for this diet.

List of Keto Approved Oils & Fats

MCT Oils

MCT oil stands for Medium Chain Triglycerides, which are a type of fatty acid found in coconut oil, palm oil, and other natural sources. MCT oil is a unique form of fat that the body processes differently than other fats. MCTs go straight to the liver and are quickly converted into ketones, which are a source of energy for the brain and body. MCT oil is an excellent source of energy and a popular supplement for people following the keto diet.

Some of the benefits of MCT oil include:

• Weight loss: MCT oil may increase fat burning and help people feel full, leading to weight loss.
• Improved mental clarity: Ketones produced from MCTs can provide a quick source of energy to the brain, leading to improved mental clarity and focus.
• Reduced inflammation: MCTs may help to reduce inflammation in the body, which is important for overall health.

Here are some MCT oils that are Keto Approved:

• Bulletproof Brain Octane Oil
• NOW Sports MCT Oil
• Garden of Life Organic MCT Oil

Avocado Oil

Avocado oil is an excellent source of monounsaturated fats, which are healthy fats that have been shown to improve heart health and reduce inflammation. Avocado oil is also high in oleic acid, which is a type of omega-9 fatty acid that is essential for good health.

Some of the benefits of avocado oil include:

• Improved heart health: Avocado oil is high in monounsaturated fats, which have been shown to improve heart health by reducing LDL cholesterol levels.
• Reduced inflammation: The oleic acid found in avocado oil can help to reduce inflammation in the body, which is important for overall health.
• Improved skin health: Avocado oil is high in vitamin E, which is an antioxidant that can help to improve skin health and prevent damage from free radicals.

Here are some Keto Approved Avocado oils:

• Chosen Foods Avocado Oil
• Primal Kitchen Avocado Oil
• La Tourangelle Avocado Oil

Coconut Oil

Coconut oil is a popular oil that is high in saturated fat, which has been shown to increase HDL (good) cholesterol levels in the body. Coconut oil is also high in medium-chain triglycerides (MCTs), which are a type of fatty acid that is easily converted into ketones by the liver.

Some of the benefits of coconut oil include:

• Increased energy: Coconut oil is high in MCTs, which are quickly converted into ketones and provide a quick source of energy for the body and brain.
• Improved brain function: Ketones produced from coconut oil can provide a quick source of energy to the brain, leading to improved mental clarity and focus.
• Reduced inflammation: Coconut oil has been shown to have anti-inflammatory properties, which can help to reduce inflammation in the body.

Here are some Keto Approved Coconut oils:

• Nutiva Organic Coconut Oil
• Viva Naturals Organic Extra Virgin Coconut Oil
• Garden of Life Organic Extra Virgin Coconut Oil

Grass-Fed Butter and Ghee

Grass-fed butter and ghee are excellent sources of healthy fats that are ideal for the keto diet. These fats are high in CLA (conjugated linoleic acid), which has been shown to

reduce body fat and improve overall body composition. Grass-fed butter and ghee are also rich in vitamins A, D, E, and K2, which are essential for overall health.

Here are some Keto Approved Grass-Fed Butter and Ghee:

• Kerrygold Pure Irish Butter
• Organic Valley Cultured Butter
• Fourth and Heart Grass-Fed Ghee

Fats that are NOT Keto Approved:

While the keto diet is focused on high-fat foods, not all fats are created equal. Some fats are not suitable for the keto diet due to their high carb content. Here are some fats that are NOT Keto Approved:

• Vegetable oils (corn, soybean, canola, sunflower, etc.): These oils are high in omega-6 fatty acids, which can increase inflammation in the body and have a high carb content.
• Margarine: Margarine is made from hydrogenated vegetable oils and is high in trans fats, which are unhealthy fats that can increase the risk of heart disease.
• Processed meats: Processed meats like bacon and sausage are often high in unhealthy fats like trans fats and can be high in carbs due to added sugars.

In conclusion, the keto diet requires individuals to consume a lot of healthy fats while avoiding high-carb foods. MCT oils, avocado oil, coconut oil, and grass-fed butter and ghee are excellent sources of healthy fats that are ideal for the keto diet. By incorporating these Keto Approved Fats into your diet, you can achieve your weight loss and overall health goals while still enjoying delicious and satisfying meals.

Keto Approved Proteins

Protein is important for building and repairing muscles, and it is also a key component of the ketogenic diet. In this chapter, we will discuss the different types of proteins that are allowed on the keto diet, including meat, fish, and eggs.

When it comes to the keto diet, protein is an essential macronutrient that provides the building blocks for muscles, tissues, and organs. However, not all proteins are created equal, and some can be high in carbs or unhealthy fats, making them unsuitable for the keto diet. In this article, we will discuss Keto Approved Proteins and those that are not suitable for the keto diet.

List of Keto Approved Proteins:

Grass-Fed Beef

Grass-fed beef is a rich source of high-quality protein that is essential for building and repairing muscles. It is also rich in omega-3 fatty acids and conjugated linoleic acid (CLA), which have been shown to reduce inflammation and improve heart health.

Here are some Keto Approved Grass-Fed Beef:

• Grass-Fed Beef Ribeye Steak
• Grass-Fed Ground Beef
• Grass-Fed Beef Sirloin Steak

2. Wild-Caught Fish

Fish is an excellent source of protein that is also rich in omega-3 fatty acids, which have been shown to reduce inflammation and improve brain health. Wild-caught fish is the best option as it is less likely to be contaminated with harmful pollutants.

Here are some Keto Approved Wild-Caught Fish:

• Salmon
• Sardines
• Trout

3. Organic Poultry

Organic poultry is an excellent source of high-quality protein and contains essential vitamins and minerals like vitamin B12 and zinc. It is also lower in saturated fat than red meat, making it a healthier protein option.

Here are some Keto Approved Organic Poultry:

• Chicken breast
• Turkey breast
• Duck breast

4. Eggs

Eggs are one of the most nutrient-dense foods on the planet and are an excellent source of high-quality protein. They are also rich in vitamins and minerals like vitamin D and choline, which are essential for overall health.

Here are some Keto Approved Eggs:

• Organic free-range eggs
• Pasture-raised eggs
• Omega-3 enriched eggs

Proteins that are NOT Keto Approved:

1. Processed Meats

Processed meats like bacon, sausages, and deli meats are high in unhealthy fats and often contain added sugars, making them unsuitable for the keto diet. They are also associated with an increased risk of heart disease and certain types of cancer.

2. Breaded and Fried Foods

Breaded and fried foods like chicken nuggets and fried fish are high in carbs due to the breading and can be cooked in unhealthy oils like vegetable oil, which is high in omega-6 fatty acids.

3. Beans and Legumes

Beans and legumes are high in protein, but they are also high in carbs and can quickly add up in carb count, making them unsuitable for the keto diet.

4. Grains and Cereals

Grains and cereals like wheat, oats, and rice are high in carbs and are not suitable for the keto diet. They are also associated with inflammation and digestive issues in some people.

In conclusion, the keto diet requires individuals to consume high-quality protein sources while avoiding high-carb and unhealthy fat sources. Grass-fed beef, wild-caught fish, organic poultry, and eggs are excellent sources of Keto Approved Proteins that are rich in nutrients and essential for overall health. By incorporating these proteins into your diet, you can achieve your weight loss and health goals while still enjoying delicious and satisfying meals.

List of Keto Approved Protein Powders

Protein powders are a popular supplement for those following the keto diet as they are a convenient and easy way to increase protein intake without consuming excess carbs. However, not all protein powders are created equal when it comes to keto approval. Here is a list of Keto Approved Protein Powders and Not Keto Approved Protein Powders to help you make an informed decision.

Keto Approved Protein Powders:

1. Isopure Zero Carb Protein Powder

Isopure Zero Carb Protein Powder is a great option for those following the keto diet as it contains zero carbs and is made with 100% whey protein isolate. It also contains added vitamins and minerals, making it a nutritious choice for those looking to increase their protein intake.

2. Optimum Nutrition Gold Standard 100% Whey Protein Powder

Optimum Nutrition Gold Standard 100% Whey Protein Powder is another excellent option for those following the keto diet. It is low in carbs and high in protein, with each serving containing 24 grams of protein and only 3 grams of carbs. It also comes in a variety of flavors, making it a tasty addition to shakes and smoothies.

3. Quest Nutrition Protein Powder

Quest Nutrition Protein Powder is a popular choice among those following the keto diet. It is low in carbs, with each serving containing only 2 grams of net carbs, and is made with high-quality whey and milk protein isolates. It also comes in a variety of flavors, including chocolate, vanilla, and peanut butter, making it a delicious addition to shakes and baked goods.

4. Dymatize ISO 100 Whey Protein Powder

Dymatize ISO 100 Whey Protein Powder is a high-quality protein powder that is low in carbs and perfect for those following the keto diet. Each serving contains 25 grams of protein and only 2 grams of carbs, making it an excellent option for post-workout recovery and muscle building.

Not Keto Approved Protein Powders:

1. Muscle Milk Protein Powder

Muscle Milk Protein Powder is a popular protein powder among athletes and fitness enthusiasts, but it is not keto approved. It is high in carbs, with each serving containing 16 grams of carbs and only 16 grams of protein. Additionally, it contains added sugars, which can lead to blood sugar spikes and disrupt ketosis.

2. BSN Syntha-6 Protein Powder

BSN Syntha-6 Protein Powder is another protein powder that is not keto approved. It is high in carbs, with each serving containing 15 grams of carbs and only 22 grams of protein. It also contains added sugars and artificial flavors, making it a less nutritious option for those following the keto diet.

When choosing a protein powder on the keto diet, it's important to look for options that are low in carbs, high in protein, and free from added sugars and artificial flavors. Isopure Zero Carb Protein Powder, Optimum Nutrition Gold Standard 100% Whey Protein Powder, Quest Nutrition Protein Powder, and Dymatize ISO 100 Whey Protein Powder are all excellent options for those following the keto diet. On the other hand, Muscle Milk Protein Powder and BSN Syntha-6 Protein Powder are not keto approved and should be avoided. By choosing a keto-approved protein powder, you can increase your protein intake while staying true to your keto goals.

When incorporating protein powder into your keto diet, it's important to keep in mind that it should not be relied upon as the sole source of protein. It's always best to aim for whole, natural sources of protein, such as meat, fish, eggs, and dairy products.

In addition to the above mentioned Keto Approved Protein Powders and Not Keto Approved Protein Powders, there are also several plant-based protein powders that can be incorporated into a keto diet. These include pea protein powder, hemp protein powder, and brown rice protein powder. However, it's important to note that these plant-based protein powders may not be as high in protein as whey protein powders, so it's important to read labels and choose one that fits your individual needs and goals.

When selecting a protein powder for your keto diet, it's important to choose one that aligns with your individual needs and preferences. Whether you choose a whey protein powder or a plant-based protein powder, it's important to read labels and choose an option that is low in carbs, high in protein, and free from added sugars and artificial flavors. By incorporating a keto-approved protein powder into your diet, you can increase your protein intake and support your keto goals.

Keto Approved Vegetables

Vegetables are an important source of fiber and nutrients, but not all vegetables are allowed on the keto diet. In this chapter, we will discuss the vegetables that are allowed on the keto diet, including leafy greens, cruciferous vegetables, and low-carb vegetables.

Vegetables are an essential part of any healthy diet, and the keto diet is no exception. However, not all vegetables are created equal, and some can be high in carbs and therefore unsuitable for the keto diet. In this article, we will discuss Keto Approved Vegetables and those that are not suitable for the keto diet.

List of Keto Approved Vegetables:

1. Leafy Greens

Leafy greens like spinach, kale, and lettuce are excellent sources of low-carb, high-fiber vegetables that are rich in nutrients like vitamins A, C, and K, and minerals like iron and calcium. They are also low in calories, making them a great option for weight loss.

Here are some Keto Approved Leafy Greens:

• Spinach
• Kale
• Arugula
• Lettuce

2. Cruciferous Vegetables

Cruciferous vegetables like broccoli, cauliflower, and Brussels sprouts are low in carbs and high in fiber, making them an excellent option for the keto diet. They are also rich in nutrients like vitamin C, folate, and potassium, and contain compounds that have been shown to reduce inflammation and prevent cancer.

Here are some Keto Approved Cruciferous Vegetables:

• Broccoli
• Cauliflower
• Brussels sprouts
• Cabbage

3. Avocado

Avocado is a unique fruit that is high in healthy fats and low in carbs, making it an ideal option for the keto diet. It is also rich in nutrients like potassium, fiber, and vitamins C and K.

4. Zucchini

Zucchini is a low-carb vegetable that is rich in nutrients like vitamin C, potassium, and fiber. It is also versatile and can be used in a variety of keto-friendly dishes like zucchini noodles and zucchini fritters.

Vegetables that are NOT Keto Approved:

1. Potatoes

Potatoes are high in carbs and are not suitable for the keto diet. One medium-sized potato contains about 37 grams of carbs, which is more than the recommended daily carb intake for the keto diet.

2. Corn

Corn is another high-carb vegetable that is not suitable for the keto diet. One cup of corn contains about 30 grams of carbs, which is more than the recommended daily carb intake for the keto diet.

3. Sweet Potatoes

Sweet potatoes are a healthy and nutrient-dense vegetable, but they are also high in carbs and not suitable for the keto diet. One medium-sized sweet potato contains about 24 grams of carbs, which is more than the recommended daily carb intake for the keto diet.

4. Peas

Peas are a popular vegetable, but they are also high in carbs and not suitable for the keto diet. One cup of peas contains about 21 grams of carbs, which is more than the recommended daily carb intake for the keto diet.

In conclusion, the keto diet requires individuals to consume low-carb, high-fiber vegetables while avoiding high-carb vegetables like potatoes, corn, sweet potatoes, and peas. Leafy greens, cruciferous vegetables, avocado, and zucchini are excellent Keto Approved Vegetables that are rich in nutrients and essential for overall health. By incorporating these vegetables into your diet, you can achieve your weight loss and health goals while still enjoying delicious and satisfying meals. Remember to balance your vegetable intake with healthy fats and Keto Approved Proteins to maintain ketosis and maximize the benefits of the keto diet.

Keto Approved Fruits

Fruit is often restricted on the keto diet due to its high sugar content. However, there are some fruits that are allowed on the keto diet in moderation. In this chapter, we will discuss the fruits that are allowed on the keto diet, including berries and avocados.

When following a keto diet, it's important to limit your intake of carbohydrates in order to maintain a state of ketosis. While fruits are often viewed as a healthy and nutritious food choice, many are high in carbohydrates and not suitable for a keto diet. However, there are still several fruits that are keto-approved and can be enjoyed in moderation as part of a healthy and balanced diet.

Keto Approved Fruits:

• Avocado: Although it is often thought of as a vegetable, avocado is actually a fruit. It's low in carbs, high in fiber and healthy fats, making it a perfect keto-friendly fruit.
• Berries: Berries such as strawberries, raspberries, and blackberries are low in carbs and high in fiber, making them a great choice for a keto diet. They also contain antioxidants and other beneficial nutrients.
• Tomatoes: Tomatoes are technically a fruit and are low in carbs and high in vitamins C and K. They can be enjoyed raw or cooked in a variety of dishes.
• Olives: Olives are a keto-friendly fruit that are low in carbs and high in healthy fats. They can be enjoyed as a snack or added to salads or other dishes.

Not Keto Approved Fruits:

• Bananas: Bananas are high in carbs and sugar, making them a poor choice for a keto diet. One medium banana contains around 27 grams of carbs, which is more than the daily carb limit for most people on a keto diet.
• Grapes: Grapes are another fruit that is high in carbs and sugar. One cup of grapes contains around 26 grams of carbs, which is again more than the daily carb limit for most people on a keto diet.
• Pineapple: Pineapple is high in sugar and carbs, with one cup containing around 22 grams of carbs. This makes it a poor choice for a keto diet.
• Apples: Apples are also high in carbs and sugar, with one medium apple containing around 25 grams of carbs. While they may be a healthy choice for some people, they are not suitable for a keto diet.

When determining whether a fruit is keto-approved or not, it's important to consider the macronutrient content. Specifically, you should look at the total carbs and fiber content of the fruit. To calculate net carbs (the carbs that impact blood sugar levels), subtract the fiber from the total carbs.

As a general rule, most fruits are too high in carbs for a keto diet. However, there are still several options that are low in carbs and can be enjoyed in moderation. It's also important to consider the portion size, as even keto-friendly fruits can add up in carbs if consumed in large quantities.

In addition to the above mentioned fruits, there are also several other keto-approved fruits that can be enjoyed as part of a healthy and balanced diet. These include lemons, limes, strawberries, raspberries, blackberries, and blueberries. While these fruits are still relatively high in carbs, they are low enough in net carbs to be included in a keto diet in small amounts.

Overall, when following a keto diet, it's important to limit your intake of fruits and focus on consuming whole, natural sources of fat and protein. While some fruits can be incorporated into a keto diet in moderation, it's important to choose options that are low in carbs and high in fiber. By making smart food choices and focusing on nutrient-dense foods, you can achieve your keto goals and maintain a healthy and balanced lifestyle.

Keto Approved Dairy

Dairy is often a source of controversy on the keto diet, as it can be high in carbohydrates. In this chapter, we will discuss the dairy products that are allowed on the keto diet, including cheese, butter, and heavy cream.

Dairy products can be a valuable source of nutrients, particularly calcium and protein. However, when following a keto diet, it's important to choose dairy products that are low in carbs and high in fat. Here is a list of keto-approved dairy products that can be included in a healthy and balanced keto diet:

Keto Approved Dairy:

• Cheese: Most types of cheese are low in carbs and high in fat, making them a great choice for a keto diet. Options like cheddar, mozzarella, and parmesan are all keto-friendly and can be used in a variety of dishes.
• Butter: Butter is a great source of healthy fats and can be used in cooking or as a topping for vegetables and meats.
• Heavy cream: Heavy cream is high in fat and low in carbs, making it a great addition to coffee or as a base for keto-friendly sauces and desserts.
• Greek yogurt: Greek yogurt is lower in carbs than regular yogurt and is high in protein. It can be enjoyed as a snack or used as a base for keto-friendly dips and sauces.
• Cottage cheese: Cottage cheese is a high-protein dairy option that is relatively low in carbs. It can be used as a snack or added to salads or other dishes.

Not Keto Approved Dairy:

• Milk: Milk is relatively high in carbs and is not suitable for a keto diet. However, there are several alternatives such as almond milk, coconut milk, and cashew milk that are low in carbs and can be used as a substitute for milk in recipes.
• Sweetened yogurt: Flavored yogurts are often high in sugar and carbs, making them unsuitable for a keto diet. If you choose to include yogurt in your diet, opt for plain Greek yogurt and add your own keto-friendly sweeteners or fruit.
• Ice cream: Most types of ice cream are high in sugar and carbs and should be avoided on a keto diet. However, there are several keto-friendly ice cream options available that are sweetened with natural sweeteners like stevia or monk fruit.
• Processed cheese: Processed cheese products like cheese slices and cheese spreads often contain added sugars and other additives, making them unsuitable for a keto diet.

When choosing dairy products for a keto diet, it's important to read nutrition labels and consider the macronutrient content of the product. Look for products that are high in fat and low in carbs, and avoid options that are high in sugar and other additives.

It's also important to consider portion sizes when incorporating dairy into a keto diet. While cheese and other dairy products can be a great source of healthy fats, they are also high in calories and should be consumed in moderation. One ounce of cheese contains around 100 calories and 7 grams of fat, so it's important to be mindful of how much you're consuming.

In addition to the above mentioned keto-approved dairy options, there are several other alternatives that can be incorporated into a keto diet. These include coconut milk, almond milk, and cashew milk as a substitute for milk in recipes, and coconut cream as a substitute for heavy cream.

Overall, dairy can be a valuable source of nutrients in a keto diet when consumed in moderation and chosen wisely. By opting for high-fat, low-carb options and paying attention to portion sizes, you can enjoy the benefits of dairy while staying within the guidelines of a keto diet.

Keto Approved Nuts and Seeds

Nuts and seeds are a great source of healthy fats and protein, but not all nuts and seeds are allowed on the keto diet. In this chapter, we will discuss the nuts and seeds that are allowed on the keto diet, including almonds, macadamia nuts, and chia seeds.

When following a ketogenic diet, nuts and seeds can be a great source of healthy fats and protein. However, not all nuts and seeds are created equal, and some may not be suitable for a keto diet due to their carbohydrate content. In this article, we will provide a list of keto-approved nuts and seeds and another list of nuts and seeds that are not keto-approved. We will also provide a guide to help you determine whether a particular nut or seed is keto-approved or not.

Keto Approved Nuts and Seeds:

1. Almonds: Almonds are an excellent source of healthy fats, protein, and fiber. They are also low in carbs, making them a perfect snack for those following a keto diet. You can eat them raw or roasted, and they can be added to salads, smoothies, or used as a topping for yogurt.
2. Macadamia Nuts: Macadamia nuts are one of the most keto-friendly nuts available. They are high in fat, low in carbs, and contain a moderate amount of protein. They can be eaten raw or roasted and make a great snack or addition to baked goods.
3. Pecans: Pecans are another excellent source of healthy fats, protein, and fiber. They are low in carbs, making them an excellent choice for those on a keto diet. You can eat them raw or roasted, add them to baked goods, or use them as a topping for salads.
4. Chia Seeds: Chia seeds are a great source of healthy fats, fiber, and protein. They are also low in carbs, making them a perfect addition to a keto diet. Chia seeds can be used in smoothies, yogurt, or as a topping for salads.
5. Flaxseeds: Flaxseeds are another great source of healthy fats, fiber, and protein. They are also low in carbs, making them an excellent choice for those on a keto diet. Flaxseeds can be used in baked goods, smoothies, or as a topping for yogurt or salads.

Not Keto Approved Nuts and Seeds:

1. Cashews: Cashews are not keto-approved because they are high in carbs compared to other nuts. A single serving of cashews contains around 9 grams of carbs, making them unsuitable for a keto diet.
2. Pistachios: Pistachios are another nut that is not keto-approved due to their high carb content. A single serving of pistachios contains around 8 grams of carbs, making them a poor choice for those on a keto diet.
3. Peanuts: Peanuts are a legume and not a nut. They are not keto-approved due to their high carb content. A single serving of peanuts contains around 6 grams of carbs, making them a poor choice for those on a keto diet.
4. Sunflower Seeds: Sunflower seeds are a popular snack, but they are not keto-approved due to their high carb content. A single serving of sunflower seeds contains around 6 grams of carbs, making them unsuitable for a keto diet.

Guide to Picking Keto-Approved Nuts and Seeds:

When choosing nuts and seeds for a keto diet, it is essential to look at their macronutrient content. The macronutrients in nuts and seeds include fat, protein, and carbohydrates. To determine whether a particular nut or seed is keto-approved or not, you need to look at the net carb content.

The net carb content is the total number of carbs in a food item minus the fiber. For example, if a particular nut contains 10 grams of carbs and 3 grams of fiber, its net carb content would be 7 grams. As a rule of thumb, you should aim for nuts and seeds that contain no more than 10% Carbs.

Keto Approved Nuts and Seeds: A Guide

When it comes to incorporating nuts and seeds into a keto diet, it's important to pay attention to their macronutrient content. While many nuts and seeds are high in healthy fats and protein, they can also be high in carbs. Here are some tips for choosing keto approved nuts and seeds:

1. Look for low-carb options: Nuts and seeds that are low in carbs are a good choice for a keto diet. For example, almonds, pecans, macadamia nuts, and chia seeds are all low in carbs and high in healthy fats.
2. Pay attention to serving sizes: Even low-carb nuts and seeds should be consumed in moderation on a keto diet. Pay attention to the recommended serving size and try to stick to it.
3. Avoid added sugars: Some nuts and seeds are coated in sweeteners or contain added sugars, which can quickly add up in carb count. Make sure to choose unsweetened options.
4. Opt for raw or roasted: Raw or roasted nuts and seeds are a good choice for a keto diet, as they often have fewer added ingredients than flavored varieties.

Keto Approved Nuts and Seeds:

1. Almonds
2. Pecans
3. Macadamia nuts
4. Brazil nuts
5. Walnuts
6. Hazelnuts
7. Pistachios
8. Chia seeds
9. Flax seeds
10. Hemp seeds
11. Pumpkin seeds
12. Sunflower seeds

Not Keto Approved Nuts and Seeds:

1. Cashews: Cashews are relatively high in carbs compared to other nuts and seeds, with around 9 grams of net carbs per ounce.
2. Peanuts: While peanuts are technically a legume, they are often considered a nut. However, they are also relatively high in carbs, with around 6 grams of net carbs per ounce.
3. Sweetened varieties: Flavored or sweetened nuts and seeds can contain added sugars, which can quickly add up in carb count.
4. High-carb options: Some nuts and seeds, such as chestnuts, are higher in carbs than others and may not be a good fit for a keto diet.

In summary, nuts and seeds can be a great addition to a keto diet, as they are high in healthy fats and protein. However, it's important to pay attention to their carb count and choose keto approved options that fit within your daily macros.

Keto Approved Beverages

Beverages can be a source of hidden carbohydrates on the keto diet. In this chapter, we will discuss the beverages that are allowed on the keto diet, including water, coffee, tea, and low-carb alcoholic beverages.

When following a ketogenic diet, it's important to not only pay attention to the foods you're eating but also the beverages you're consuming. Some drinks can be high in sugar and carbs, which can quickly add up and kick you out of ketosis. However, there are plenty of keto-approved beverages that can help you stay hydrated and support your health goals.

Keto Approved Beverages:

1. Water: Water is the most important drink you should consume on a keto diet. It's essential for staying hydrated and can help flush out toxins from your body.
2. Unsweetened Tea: Unsweetened tea is a great keto-approved beverage option. Black tea, green tea, and herbal teas are all good choices. You can drink them hot or cold, and you can add a splash of lemon juice or other keto-friendly flavorings if desired.
3. Coffee: Coffee is a popular beverage for many people, and it can also be enjoyed on a keto diet. You can drink it black or add a splash of heavy cream or unsweetened nut milk.
4. Bone Broth: Bone broth is a nutrient-dense drink that is rich in protein, collagen, and minerals. It's a great option for supporting gut health and boosting your immune system.
5. Coconut Water: Coconut water is a natural electrolyte drink that can help replenish fluids and minerals lost through sweating. However, it's important to choose unsweetened options and consume it in moderation, as it can be high in carbs.

Not Keto Approved Beverages:

1. Sugary Beverages: Drinks such as soda, fruit juice, and sports drinks are high in sugar and carbs and should be avoided on a keto diet.
2. Alcoholic Beverages: While some alcoholic beverages are low in carbs, many contain a lot of sugar and can quickly kick you out of ketosis. It's important to choose low-carb options and drink in moderation.
3. Flavored Waters: Flavored waters often contain added sugars and should be avoided on a keto diet. Instead, opt for plain water or unsweetened tea.
4. Milk: Milk is high in lactose, a type of sugar, and is not a good option for a keto diet. However, unsweetened nut milks can be a great alternative.

In addition to the above list, here are some other tips for choosing keto-approved beverages:

1. Read labels carefully: When choosing beverages, it's important to read labels carefully to check for hidden sugars and carbs.
2. Choose unsweetened options: Whenever possible, choose unsweetened beverages to avoid consuming unnecessary carbs.
3. Drink in moderation: While some beverages are keto-approved, it's still important to drink in moderation to avoid consuming too many calories and carbs.
4. Stay hydrated: Water is the most important drink you should consume on a keto diet. Make sure to drink enough to stay hydrated throughout the day.

In summary, there are plenty of keto-approved beverage options to choose from, including water, unsweetened tea, coffee, bone broth, and coconut water (in moderation). It's important to avoid sugary beverages, flavored waters, and milk, and to read labels carefully to check for hidden sugars and carbs. By making smart beverage choices, you can stay hydrated and support your health goals while following a ketogenic diet.

Keto Approved Alcoholic Drinks

The ketogenic diet is a low-carb, high-fat diet that has gained popularity in recent years. The aim of this diet is to get your body into a state of ketosis, where it starts burning fat for energy instead of carbohydrates. While it is important to limit carbohydrate intake on a keto diet, you can still enjoy alcoholic drinks in moderation. In this article, we will provide a list of keto approved alcoholic drinks, not keto approved alcoholic drinks, and types of alcoholic drinks allowed on the keto diet.

Keto Approved Alcoholic Drinks:

1. Vodka: Vodka is a popular choice among keto dieters because it contains no carbs or sugar. You can mix vodka with soda water and a splash of lime for a refreshing keto-friendly cocktail.
2. Gin: Like vodka, gin is carb-free and sugar-free, making it a great option for a keto-friendly drink. Try mixing it with tonic water and a slice of cucumber for a delicious and refreshing gin and tonic.
3. Tequila: Tequila is another spirit that is keto-friendly. It is made from the agave plant and contains no carbs or sugar. Mix it with soda water and lime for a refreshing low-carb margarita.
4. Whiskey: Whiskey is a popular choice among keto dieters because it is carb-free and sugar-free. Enjoy it neat or on the rocks for a low-carb drink option.
5. Rum: While some types of rum contain added sugar, there are also sugar-free options available. Look for rum that is labeled as "dry" or "white" and mix it with sugar-free mixers for a keto-friendly cocktail.

Not Keto Approved Alcoholic Drinks:

1. Beer: Beer is high in carbs and sugar, making it not keto-friendly. One standard beer can contain up to 12 grams of carbs or more. If you must have a beer, look for low-carb or keto-friendly beer options.
2. Sweet wines: Sweet wines, such as port or dessert wines, contain a lot of sugar and are not keto-friendly. Opt for dry wines instead, which have a lower sugar content.
3. Cocktails with sugary mixers: Cocktails that are made with sugary mixers, such as fruit juice or soda, are not keto-friendly. These mixers can add a significant amount of carbs and sugar to your drink. Stick to sugar-free mixers or club soda instead.
4. Liqueurs: Liqueurs, such as Baileys or Kahlua, are high in sugar and are not keto-friendly. Opt for spirits that are lower in sugar and mix them with sugar-free mixers instead.

9. Conclusion

In conclusion, while alcohol can fit into a keto diet, it's important to choose the right types of drinks and to consume them in moderation. Stick to low-carb options like wine, spirits, and low-carb beer, and avoid high-carb options like regular beer, sweet wines, and sugary cocktails. Always read the nutrition labels and be mindful of portion sizes when consuming alcohol on the keto diet. As always, it's best to consult with a healthcare professional before making any significant changes to your diet.

Keto Approved Sweeteners

Sweeteners are often restricted on the keto diet due to their high sugar content. In this chapter, we will discuss the sweeteners that are allowed on the keto diet, including stevia, erythritol, and monk fruit.

Following a keto diet doesn't mean you have to give up on all sweet foods completely. There are several keto-approved sweeteners that you can use to satisfy your sweet tooth while staying within your daily carb limit. In this article, we'll provide you with a list of keto-approved sweeteners, a list of not keto-approved sweeteners, and a guide to different ways to allow sweetness on the keto diet.

Keto-Approved Sweeteners:

1. Stevia Stevia is a natural, zero-calorie sweetener derived from the leaves of the Stevia rebaudiana plant. It is 200-300 times sweeter than sugar, so a little goes a long way. Stevia has no impact on blood sugar levels, making it a great option for those on the keto diet.
2. Erythritol Erythritol is a sugar alcohol that has zero glycemic impact and contains only 0.24 calories per gram. It is 70% as sweet as sugar, making it a great alternative to sugar in recipes. Erythritol is also known for its digestive benefits, as it is absorbed into the bloodstream and excreted through urine without being metabolized.
3. Monk Fruit Extract Monk fruit extract is a natural sweetener made from the juice of the monk fruit. It contains no calories or carbs and has no impact on blood sugar levels, making it a great option for those on the keto diet. Monk fruit extract is 150-200 times sweeter than sugar, so a small amount is enough to sweeten your food or drink.
4. Allulose Allulose is a rare natural sugar that is found in small amounts in certain fruits, including figs and raisins. It contains only 0.4 calories per gram and has no impact on blood sugar levels, making it a great keto-friendly sweetener. Allulose is 70% as sweet as sugar and can be used in place of sugar in recipes.

Not Keto Approved Sweeteners:

1. Honey Honey is a natural sweetener that is high in carbohydrates and is not suitable for those on the keto diet. It contains approximately 17 grams of carbohydrates per tablespoon and has a high glycemic index, which can cause spikes in blood sugar levels.
2. Maple Syrup Maple syrup is another natural sweetener that is not keto-friendly due to its high carbohydrate content. It contains approximately 12 grams of carbohydrates per tablespoon and has a high glycemic index.
3. Agave Nectar Agave nectar is a sweetener that is often marketed as a healthier alternative to sugar. However, it is not suitable for those on the keto diet, as it is high in carbohydrates and has a high glycemic index. It contains approximately 16 grams of carbohydrates per tablespoon.

Guide to different ways to allow sweetness on the keto diet:

1. Use Keto Approved Sweeteners As discussed above, there are several Keto-approved sweeteners that can be used on the Keto diet, such as stevia, erythritol, and monk fruit sweetener. These sweeteners are low in carbohydrates and have a minimal effect on blood sugar levels.
2. Use Natural Sweeteners in Moderation If you prefer to use natural sweeteners, such as honey or maple syrup, it is important to use them in moderation. Use small amounts and limit your overall carbohydrate intake for the day.
3. Use Sugar-Free Syrups Many companies now offer sugar-free versions of popular syrups, such as caramel or vanilla. These syrups can be added to coffee or keto-friendly desserts to add sweetness without adding carbohydrates.
4. Use Keto-Friendly Fruits Some fruits, such as berries, are lower in carbohydrates and can be used as a natural sweetener in moderation. Berries are also high in antioxidants and other beneficial nutrients.

In conclusion, there are several Keto-approved sweeteners that can be used on the Keto diet, such as stevia, erythritol, and monk fruit sweetener. It is important to limit your overall carbohydrate intake and use natural sweeteners in moderation if you choose to use them. By following these guidelines, you can enjoy sweet treats while staying in ketosis and achieving your weight loss goals.

Keto Approved Snacks

Snacking can be challenging on the keto diet, as many snacks are high in carbohydrates. In this chapter, we will discuss the snacks that are allowed on the keto diet, including cheese, nuts and vegetables with dips made from keto-approved ingredients.

When following a keto diet, finding suitable snacks can be a challenge. Many common snack foods are high in carbohydrates, which can quickly knock you out of ketosis. However, there are plenty of keto-approved snack options that are low in carbs and high in healthy fats and protein. In this article, we'll provide a list of keto-approved snacks, as well as some snacks to avoid.

Keto Approved Snacks:

1. Nuts and Seeds - Nuts and seeds are a great source of healthy fats, protein, and fiber. They are also low in carbs, making them an ideal snack for those following a keto diet. Some keto-friendly options include almonds, macadamia nuts, walnuts, pecans, chia seeds, and flaxseeds.
2. Cheese - Cheese is a keto staple and can make for a delicious and satisfying snack. It is high in fat and protein, and low in carbs. Some keto-friendly cheese options include cheddar, brie, feta, and mozzarella.
3. Jerky - Jerky is a great high-protein, low-carb snack option. However, be sure to choose a brand that is free of added sugars and artificial ingredients. Some keto-friendly jerky options include beef, turkey, and salmon jerky.
4. Hard-Boiled Eggs - Hard-boiled eggs are a convenient and nutritious snack. They are high in protein and healthy fats, and low in carbs. They can also be seasoned with salt, pepper, or other keto-approved spices for added flavor.

Not Keto Approved Snacks:

1. Chips and Crackers - Chips and crackers are typically high in carbs and low in nutrients, making them a poor choice for those following a keto diet. Some common high-carb snacks to avoid include potato chips, tortilla chips, and pretzels.
2. Candy - Candy is high in sugar and carbs and should be avoided on a keto diet. Some common high-sugar candies to avoid include gummies, hard candy, and chocolate bars.
3. Granola Bars - Granola bars are often marketed as a healthy snack option, but many are loaded with sugar and carbs. Be sure to read the nutrition labels carefully and avoid any bars that contain added sugars or high-carb ingredients.
4. Dried Fruit - Dried fruit may seem like a healthy snack option, but it is often high in sugar and carbs. Be sure to check the nutrition labels and choose dried fruit that is low in sugar and high in fiber, such as berries or prunes.

Keto Approved Snacks You Can Make at Home:

1. Fat Bombs - Fat bombs are a popular keto snack that are high in healthy fats and low in carbs. They are typically made with ingredients like coconut oil, cream cheese, and nuts.
2. Keto Trail Mix - Keto trail mix is a great snack to take on the go. It typically includes a mix of nuts, seeds, and unsweetened coconut flakes.
3. Veggie Sticks and Dip - Veggie sticks, such as celery, cucumber, and bell peppers, can be dipped in keto-friendly dips, such as guacamole or ranch dressing.
4. Homemade Jerky - Homemade jerky can be a fun and easy snack to make at home. Simply season your meat of choice with salt, pepper, and other keto-approved spices, and dehydrate in the oven or a dehydrator.

In conclusion, there are plenty of keto-approved snack options available that are both delicious and nutritious. By avoiding high-carb snacks and opting for snacks that are high in healthy fats and protein, you can stay in ketosis and reach your health and weight loss goals.

Planning and Preparing Keto Approved Meals

Meal planning and preparation are key to success on the keto diet. In this chapter, we will discuss tips for planning and preparing keto meals, including batch cooking and meal prepping.

The Keto Approved Method of Eating Out on the Keto Diet

Eating out can be challenging on the keto diet, as many restaurant meals are high in carbohydrates. In this chapter, we will provide tips for eating out on the keto diet, including how to make keto-friendly choices at restaurants.

Overcoming Keto Plateaus and Challenges with Keto Approved Foods

Keto plateaus and challenges are common on the keto diet. In this chapter, we will discuss how to overcome plateaus and challenges on the keto diet, including increasing physical activity, adjusting macronutrient ratios, and troubleshooting common challenges.

Staying on the Keto Diet Long-Term - Sticking to Keto Approved Foods or introducing Flexibility?

Staying on the keto diet long-term can be challenging, but it is possible with the right strategies. In this chapter, we will discuss tips for staying on the keto diet long-term, including finding support, practicing self-care, and incorporating variety into your meals.

Final overview on Keto Approved Foods in the UK

Overall, The Ultimate Guide to Keto Approved Foods provides a comprehensive resource for anyone looking to start or maintain a successful ketogenic diet. With detailed information on keto-approved fats, proteins, vegetables, fruits, dairy, nuts, and seeds, as well as tips for meal planning, eating out, and overcoming challenges, this book is an invaluable tool for anyone looking to improve their health and wellness through the power of the keto diet.

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