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Easy Low Carb and Keto Food List Printable [Free]

With the new year comes new resolutions. If your goal revolves around health, clean eating, and moderation, consider what you consume in a day. Balance and moderation are the keys to any diet. However, it can be helpful to consider what exactly you are eating and drinking on a daily to weekly basis.

A low-carb diet helps to eliminate or limit processed, starch, or sugar and focuses on healthy fats, lean proteins, and vegetables. While a diet is a term for what you eat, it doesn’t mean you have to be strict. If you make a mistake, it’s okay. Simply, start fresh in the morning.

Balance and moderation are the keys dieting. Low carb and keto diets are on the rise this year.. Here's a great printable keto food list to get started!

Health Benefits

Some of the potential health benefits of moving to a low-carb or keto diet are:

  • Reduce your appetite
  • Increase your levels of good HDL cholesterol
  • Reduce blood sugar and insulin levels
  • May lower blood pressure

Becoming a healthier version of yourself doesn’t have to be drastic. Small shifts in your morning routine will add up so eventually, you can build mindful and consistent clean eating habits that last.

Best Low Carb Keto Diet Regimen

Infographic created by How To Cure

Build Healthy Habits

Here are some helpful tips to start building habits towards your clean eating journey:

  • Buy a 24-ounce reusable water bottle, fill it up, and finish a few times a day.
  • Add a healthy element to each meal,  like spinach or kale to your morning eggs. Include a rainbow variety of veggies in your salad. Add flaxseeds or chia seeds to muffins.
  • Start with a green smoothie every morning. Include fiber and greens like spinach or kale, healthy fat like coconut oil or almond butter, and superfoods like goji berries or bee pollen.

Low Carb Food

It’s also helpful to keep in mind what you should focus on including on your plate every day. Try to crowd out the bad stuff with delicious wholesome food. Some foods that are good for a low-carb diet include:

  • Leafy greens like kale, spinach, sprouts, or collard greens
  • Meats like beef, poultry, or pork
  • Seafood like salmon, halibut or shrimp
  • Fruits like raspberries, blackberries, or blueberries

For an easy shopping list or low-carb or keto food list, download or print the reference by Kitchen Cabinet Kings below. It breaks down types of foods, net carb amounts, and serving sizes to help you stay on track with your goals.

Click here to print Low Carb and Keto Food List

low-carb-food-chart-and-net-carbs-list

Free Printable Keto Food List

The ketogenic diet offers a diverse range of food options, ensuring you won’t go hungry while following this plan. The primary macronutrient in keto, fats, is incredibly satiating. Plus, there are no strict calorie restrictions on this diet, as long as you maintain ketosis.

Below, you’ll discover the preferred keto-friendly foods, suitable for the Standard Ketogenic Diet. For a comprehensive list, refer to our infographic:

75% of Your Diet: Healthy Fats and Non-Starchy Vegetables

  • Non-starchy vegetables: Include leafy greens, broccoli, brussels sprouts, cauliflower, asparagus, bok choy, zucchini, bell peppers, and white mushrooms.
  • Healthy fats: Opt for flaxseed oil, MCT oil, coconut oil, olives, olive oil, organ meats, tallow, omega-3-enriched egg yolks, nut butter, avocado oil, almonds, macadamia nuts, and walnuts.
  • Animal fats: Incorporate fish like salmon, halibut, and mackerel, as well as organ meats (such as liver, bone marrow, tongue, and bacon), lamb, and shellfish (including crab, lobster, and shrimp). Ghee is also a good option.
  • Nuts and seeds: Choose sugar-free nuts and seed butter (avoid peanut butter), pecans, cashews, pine nuts, sunflower seeds, flaxseeds, and Brazil nuts.
  • Other options: Include 100% dark organic cocoa powder or chocolate, spirulina, almond flour, mineral water, and unsweetened beverages like tea or coffee (without added sugar), as well as unsweetened nut milk varieties such as almond, hemp, and coconut milk.

20% of Your Diet: Proteins

  • Animal protein: Opt for grass-fed meats (rich in omega-3 essential fatty acids), chicken, turkey, wild game, duck, and pork.
  • Bone broth: Prepare bone broth using your Instapot or follow our recipe.
    Collagen and gelatin supplements.
  • Full-fat dairy products: Choose organic sour cream, cottage cheese, and cream cheese without added sugars, along with heavy cream.

5% of Your Diet: Carbs

  • Limited amounts of berries, such as raspberries, blackberries, and blueberries.
  • Legumes: Small portions of green peas and beans.

Please note that these percentages are based on the Standard Ketogenic Diet (SKD). If you want to learn more about stocking your kitchen for the SKD, refer to our detailed guide.

Foods to Avoid on Keto

To maintain ketosis, avoid the following foods:

  • Grains
  • Refined sugar
  • Sugar alcohols like xylitol and sorbitol
  • Processed foods containing vegetable oils

Ketogenic Diet Advantages

According to Dority, there is substantial evidence supporting the use of the ketogenic diet for individuals with drug-resistant epilepsy, effectively reducing seizures. In the short term, adherents of the diet often report significant weight loss. Moreover, recent research has shown promising results in various conditions, including autism, traumatic brain injuries, brain tumors, migraines, Alzheimer’s disease, and even Type 2 diabetes. These potential benefits encompass reduced insulin requirements, lower fasting blood sugar levels, improved A1C levels, and notable weight loss. It’s essential to note, however, that further research is required to validate these findings, and these advantages are accessible only to those who can successfully adhere to the demanding dietary restrictions.

Ketogenic Diet Disadvantages

As with many severely limited dietary plans, meeting essential nutritional requirements can be challenging when following keto, notes Stone. This regimen frequently leads to uncomfortable side effects such as constipation and the onset of the ‘keto flu.’ Additionally, the potential long-term health implications remain insufficiently understood. It’s widely recognized that adhering to highly restrictive diets can pose difficulties and have adverse effects on one’s relationship with food.

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