What foods you can and Cannot eat on keto?

Choose keto-friendly foods that are very low in carbs, like meat, fish, seafood, cheese, and vegetables with real butter. Avoid bread, potatoes, rice, sweets, and other foods that are high in carbs. Eating keto foods can help you lose weight, improve your health, and feel better without ever counting a single calorie!

dietdoctor.com - Keto Diet Foods: What to Eat and Avoid - Diet Doctor

Is panko allowed on keto diet?

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Drinks

Drink water, coffee, tea, or the occasional glass of wine. For other ideas, choose from these: Water is the number one option. Have it right out of the tap or add flavor with a slice of cucumber or a couple of berries. Drink it over ice or hot with a slice of lemon. Sparkling water and seltzers, with flavor or without, offer even more variety. Coffee has no carbs. If you must have it sweetened, replace the sugar with a non-caloric sweetener. A small amount of milk or cream can be used. If you need extra calories from fat, stir in butter or coconut oil for “bulletproof coffee”. However, if weight loss stalls, cut back on the cream or fat on your coffee. Tea – Black, green, Orange Pekoe, mint, or herbal – most teas are carb-free. Skip the sugar, and add a non-caloric sweetener if you need it. Diet soda is good choice for some, but not for others. You might find diet soda is a helpful way to stop drinking sugary sodas. But some people find that the sweet taste of diet soda makes them hungry and increases cravings for other sugary foods. In that case, you may want to try flavored seltzers or sparkling water instead. Bone broth is full of nutrients and electrolytes. Sipping a warm mug of broth fills you up and nourishes you at the same time. Homemade bone broth is delicious, but store-bought versions without added sugars or starches are good too.

For more suggestions see our full keto drinks guide >

Alcoholic drinks

Dry wine (red, rosé, and white) and champagne are keto-friendly in limited amounts. Wines that are typically low in carbs are merlot, pinot noir, cabernet, sauvignon blanc, pinot grigio, and chardonnay. Avoid sweet wines, such as moscato, port, ice wine, or dessert wines. Distilled spirit, such as whisky, tequila, brandy, and vodka, have zero carbs, as long as they aren’t mixed with sweet sodas or juices. Hard seltzers are a new, ready-to-drink option with just two grams of carbs per can. Low-carb beer can be a good option. Beer usually has too many carbs for keto, but a few super low-carb beers do exist. If you love beer, it will be worth the effort to search for these. Look for a beer with less than three carbs per serving and limit your consumption. Keep in mind that the more alcohol you drink, the harder it is to lose weight because your body has to burn off alcohol calories first.

Full keto drinks guide

Leaflet

This leaflet with basic keto advice can be printed for easy reference or given to curious friends.

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