The ketogenic diet, or keto diet for short, is a high-fat, low-carbohydrate diet that has gained popularity in recent years due to its potential for weight loss and other health benefits. The basic principle of the keto diet is to shift the body's primary energy source from glucose (derived from carbohydrates) to ketones (derived from fat). To do this, the diet requires a very low intake of carbohydrates and a high intake of fats. Here is a keto diet foods chart that provides examples of foods that are commonly consumed on the keto diet:

Foods to Eat:

Meat and Poultry: Beef, pork, lamb, chicken, turkey, and other meats are great sources of protein and healthy fats. Look for grass-fed and organic options whenever possible.

Fish and Seafood: Salmon, trout, tuna, and other fatty fish are rich in omega-3 fatty acids and other nutrients. Shellfish like oysters, shrimp, and crab are also good choices.

Eggs: Whole eggs are a great source of protein and healthy fats. They can be prepared in many different ways, making them a versatile option for any meal.

Low-Carb Vegetables: Leafy greens like spinach and kale, broccoli, cauliflower, and other non-starchy vegetables are low in carbohydrates and high in fiber and nutrients. They can be eaten raw, steamed, or roasted.

High-Fat Dairy: Cheese, butter, heavy cream, and other high-fat dairy products are allowed on the keto diet. Look for full-fat options and avoid low-fat or skim varieties.

Nuts and Seeds: Almonds, macadamia nuts, walnuts, chia seeds, and other nuts and seeds are high in healthy fats and low in carbohydrates. They make a great snack or can be added to meals for extra crunch and flavor.

Healthy Fats: Avocado, olive oil, coconut oil, and other healthy fats are a staple of the keto diet. They can be used for cooking, added to salads, or used as a dip for low-carb vegetables.

Foods to Avoid:

Sugary Foods: Candy, soda, fruit juice, and other sugary foods and beverages are not allowed on the keto diet. They are high in carbohydrates and can cause blood sugar spikes.

Grains and Starchy Vegetables: Bread, pasta, rice, potatoes, and other grains and starchy vegetables are high in carbohydrates and not allowed on the keto diet.

Fruit: While fruit is a healthy source of vitamins and minerals, most fruits are high in carbohydrates and not allowed on the keto diet. Berries are a lower-carbohydrate fruit that can be eaten in moderation.

Legumes: Beans, lentils, and other legumes are high in carbohydrates and not allowed on the keto diet.

Processed Foods: Processed foods like chips, crackers, and snack bars are often high in carbohydrates and unhealthy fats. They should be avoided on the keto diet.

Alcohol: Most alcoholic beverages are high in carbohydrates and not allowed on the keto diet. Some lower-carbohydrate options like wine and spirits can be consumed in moderation.

In summary, the keto diet is a high-fat, low-carbohydrate diet that involves consuming foods that are rich in healthy fats and protein, while avoiding foods that are high in carbohydrates. By following a keto diet foods chart, individuals can make informed decisions about what to eat and what to avoid to stay in ketosis and reap the benefits of this popular diet.