A Keto Diet Meal Plan and Menu That Can Transform Your Body

Foods to Avoid

Avoid foods rich in carbs while following a keto diet.

The following foods should be restricted:

  • Bread and baked goods: White bread, whole-wheat bread, crackers, cookies, doughnuts and rolls.
  • Sweets and sugary foods: Sugar, ice cream, candy, maple syrup, agave syrup and coconut sugar.
  • Sweetened beverages: Soda, juice, sweetened teas and sports drinks.
  • Pasta: Spaghetti and noodles.
  • Grains and grain products: Wheat, rice, oats, breakfast cereals and tortillas.
  • Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas and pumpkin.
  • Beans and legumes: Black beans, chickpeas, lentils and kidney beans.
  • Fruit: Citrus, grapes, bananas and pineapple.
  • High-carb sauces: Barbecue sauce, sugary salad dressings and dipping sauces.
  • Certain alcoholic beverages: Beer and sugary mixed drinks.

Though carbs should be restricted, low-glycemic fruits such as berries can be enjoyed in limited amounts as long as you’re maintaining a keto-friendly macronutrient range.

Be sure to choose healthy food sources and steer clear of processed foods and unhealthy fats.

The following items should be avoided:

  • Unhealthy fats: Margarine, shortening and vegetable oils such as canola and corn oil.
  • Processed foods: Fast food, packaged foods and processed meats such as hot dogs and lunch meats.
  • Diet foods: Foods that contain artificial colors, preservatives and sweeteners such as sugar alcohols and aspartame.

Keto-Friendly Beverages

Sugar can be found in a wide variety of beverages including juice, soda, iced tea and coffee drinks.

While on a ketogenic diet, high-carb drinks must be avoided just like high-carb foods.

It’s no small matter that sugary beverages have also been linked to various health issues — from obesity to an increased risk of diabetes (6Trusted Source, 7Trusted Source, 8Trusted Source).

Thankfully, there are many tasty, sugar-free options for those on the keto diet.

Keto-friendly beverage choices include:

  • Water: Water is the best choice for hydration and should be consumed throughout the day.
  • Sparkling water: Sparkling water can make an excellent soda replacement.
  • Unsweetened coffee: Try heavy cream to add flavor to your cup of joe.
  • Unsweetened green tea: Green tea is delicious and provides many health benefits.

If you want to add some extra flavor to your water, try experimenting with different keto-friendly flavor combinations.

For example, tossing some fresh mint and lemon peel into your water bottle can make hydration a breeze.

Though alcohol should be restricted, enjoying a low-carb drink like vodka or tequila mixed with soda water is perfectly fine on occasion.

SUMMARYA healthy ketogenic diet should revolve around high-fat, low-carb food choices and restrict highly processed items and unhealthy fats. Keto-friendly beverage options must be sugar-free. Consider water, sparkling water or unsweetened green tea and coffee.