keto acorn squash

Planning is key to a successful ketogenic diet. If you need help with a keto meal plan, check out our full 30 day plan that shows you exactly what to eat.

keto acorn squash

how to keto acorn squash for

keto dog food
This keto food list, sorted by supermarket area, is all you need to find keto diet food at your local market. Print it here and keep it in you bag. Keto grocery shopping has never been easier!

Best: Foods that contain less than 3 grams of net carbs (total carbs minus fiber) per 100 grams of food.1

Good: Foods that contain 3-6 grams of net carbs per 100 grams of food.

Produce area


Best:

  • Lettuce (Boston, butter, endive, field greens, iceberg, matcha, romaine, and watercress)
  • Greens (collard, kale, mustard, spinach, Swiss chard, and turnip)
  • Asparagus, avocados, bok choy, celery, eggplant, herbs, kohlrabi, mushrooms, radishes, rapini (broccoli raab), tomatoes, and zucchini (find recipes for these veggies in our collection of keto side dishes)

Good:

  • Artichokes, broccoli, broccolini, Brussels sprouts, cabbage, cauliflower, cucumbers, fennel, green beans, jicama, okra, snap peas, snow peas, and turnips (see our visual guide to keto vegetables)
  • Blackberries and raspberries (see our visual guide to keto fruits)

Meat-fish-seafood counters


Best:

  • Beef, chicken, game, lamb, pork, and veal2 (see our recipes for keto meals)
  • Bacon, hotdogs*, organ meats, and sausage*
  • Fatty fish and white fish (see our recipes for keto fish meals)
  • Crab, lobster, mussels, octopus, oysters, scallops, shrimp, and squid

keto acorn squash 🔴how to keto acorn squash for

Deli counter

Best:

  • Sliced chicken, corned beef, ham, pancetta, pastrami, prosciutto, roast beef, speck, and turkey
  • Sliced chorizo, pepperoni, salami, and soppressata (perfect on our simple keto plates)
  • Prepared chicken salad*, egg salad*, and tuna salad*

Good:

  • Sliced cheese
  • Bologna and mortadella

Dairy case


Best:

  • Butter and ghee3
  • Heavy cream
  • Softer cheeses (blue, buffalo mozzarella, brie, camembert, colby, goat, gouda) and harder cheeses (cheddar, havarti, mozzarella, parmesan, pepper jack, muenster, provolone, and Swiss)
  • Eggs (try our delicious collection of keto egg dishes)4

Good:

  • Full fat crème fraîche, feta, cream cheese, cottage cheese, Greek yogurt (plain), mascarpone, ricotta, and sour cream
  • Whole milk, used sparingly (no more than a couple of tablespoons) in coffee or tea

Check out the cheese lovers section of our keto meals page for recipe ideas.

keto acorn squash 👍how to keto acorn squash for The rest of the store

Best:

  • Avocado oil, cocoa butter, coconut oil, nut oils, and olive oil5
  • Duck fat, lard, schmaltz (chicken fat), and tallow6
  • Canned fish or seafood (anchovies, crab, salmon, sardines, and tuna)
  • Canned or jarred olives* and sauerkraut
  • Hot sauce*, mayonnaise*, mustard*, and vinegar*
  • Bouillon cubes and broth
  • Dried herbs, psyllium husk powder, and spices
  • Pork rinds* and parmesan crisps (for more ideas, visit our keto snacks guide)
  • Club soda, coffee, tea, and unsweetened cold brewed coffee or iced tea

Good:

  • Almonds, Brazil nuts, macadamia nuts, pecans, walnuts, and pili nuts
  • Seeds (chia, flax, hemp, and pumpkin)
  • Beef jerky* and meat bars*
  • Canned coconut milk
  • Artichoke hearts, hearts of palm, pickles*, pizza sauce*, tomato sauce*, and soy sauce*
  • Cold brewed Bulletproof coffee

keto acorn squash ☑how to keto acorn squash for * Be sure to check label and for 1 last update 2020/07/09 avoid brands with unwanted sugars and starches.* Be sure to check label and avoid brands with unwanted sugars and starches.

Print the keto for 1 last update 2020/07/09 diet food list here and take to the market.Print the keto diet food list here and take to the market.

Get more

Start a free trial for further access to 60+ keto meal plans, the amazing meal planner tool and all keto cooking videos.

Start free trial

More

There are two companion guides with more information about navigating the grocery store and deciphering food labels. They are:

Keto diet foods — top three mistakes at the grocery store 
How to use the nutrition facts label 

 

keto acorn squash 👍how to keto acorn squash for In addition, check out our main keto foods guide below to understand the basics about keto foods:

Ketogenic diet foods – what to eat and what to avoid 

For all the keto basics, check out our simple but thorough beginner’s guide to the keto diet:

 

About the author

Jenni Calihan created the non-profit, Eat the Butter, to start a mother-to-mother conversation about diet and health. She advocates for real-food-more-fat eating, and has been feeding her family (four kids) for twenty for 1 last update 2020/07/09 years.Jenni Calihan created the non-profit, Eat the Butter, to start a mother-to-mother conversation about diet and health. She advocates for real-food-more-fat eating, and has been feeding her family (four kids) for twenty years.

Practical low-carb guides

  1. Although not universally agreed upon by every expert in the field of ketogenic nutrition, it’s generally accepted that our digestive tracts lack the enzymes necessary to break down the fiber in whole foods and absorb it into the bloodstream. Because this fiber portion of carbs does not raise blood sugar and insulin levels, it is subtracted when calculating carb intake.

    Nutrients 2010: Effects of dietary fiber and its components on metabolic health [overview article]

  2. Meat is an excellent source of high-quality protein and other important nutrients. It has been unfairly demonized for increasing the risk of heart disease, cancer, and other diseases, based on weak scientific evidence.Guide to red meat – is it healthy?

  3. There is no need to fear foods like butter, ghee, cream, cheese, fatty meat, and other foods high in saturated fat. Although not entirely accepted by all experts, several large systematic reviews of clinical trials have found the 1 last update 2020/07/09 no evidence that saturated fat increases risk of cardiovascular disease, other health problems, or early death:Nutrition Journal 2017: The effect of replacing saturated fat with mostly n-6 polyunsaturated fat on coronary heart disease: a meta-analysis of randomised controlled trials [strong evidence] There is no need to fear foods like butter, ghee, cream, cheese, fatty meat, and other foods high in saturated fat. Although not entirely accepted by all experts, several large systematic reviews of clinical trials have found no evidence that saturated fat increases risk of cardiovascular disease, other health problems, or early death:Nutrition Journal 2017: The effect of replacing saturated fat with mostly n-6 polyunsaturated fat on coronary heart disease: a meta-analysis of randomised controlled trials [strong evidence]

    Learn the 1 last update 2020/07/09 more:Learn more:

    A user guide to saturated fat

    List of studies about saturated fat and heart disease

  4. Eggs are an exceptionally healthy, versatile, keto-friendly food. Although they are high in dietary cholesterol, eating them doesn’t seem to raise cholesterol levels much in most people, and may reduce cardiovascular risk by improving the ratio of HDL to LDL cholesterol:Current Opinion in Clinical Nutrition and Metabolic Care 2006: Dietary cholesterol provided by eggs and plasma lipoproteins in healthy populations [overview article]

    Lipids 2017: Intake of up to 3 eggs/day increases HDL holesterol and plasma choline while plasma trimethylamine-n-oxide is unchanged in a healthy population [moderate evidence]

    keto acorn squash 👍how to keto acorn squash for Journal of Nutrition 2008: Dietary cholesterol from eggs increases plasma HDL cholesterol in overweight men consuming a carbohydrate-restricted diet [moderate evidence]

  5. These natural plant fat sources are much less processed and appear to be far healthier overall than seed and vegetable oils.Learn more: Vegetable oils: what we know and what we don’t

  6. These animal fat sources remain stable during high-heat cooking due to their high saturated fat content. Furthermore, the majority of experimental and observational research has shown that saturated fat doesn’t increase risk of heart disease risk, other diseases, or early death.Open Heart 2016: Evidence from randomised controlled trials does not support current dietary fat guidelines: a systematic review and meta-analysis [strong evidence]

    Learn more:

    A user guide to saturated fat

1 2 3 4

keto acorn squash 🔴how to keto acorn squash for 152 comments

  1. Gentiann
    September 30 2019
    Portion size matters mostly for carbs, I try to stick with the serving size on DietDoctor recipes: for example, one serving of cauliflower is 175 grams. I add as much fat as I want and do not worry about meat/protein portion.
  2. Kristin Parker Team Diet Doctor
    October 1 2019

    Hi, Is portion size important on ketogenic diet?

    It can be, in the fact that we recommend eating when hungry. If you eat when you aren''m off the track. Any tips beside advoiding the kitchen. I feel so much better on KETO, incorporated water aerobics and lap walking, which helps my blood sugar, but I need to find something to do in the evenings.. so I don''m off the track. Any tips beside advoiding the kitchen. I feel so much better on KETO, incorporated water aerobics and lap walking, which helps my blood sugar, but I need to find something to do in the evenings.. so I don''s where our free two week challenge comes in. It will keep you full and satisfied with delicious low carb, high fat meals.
    https://www.dietdoctor.com/low-carb/get-started

  3. Nicki Hattingh
    November 11 2019
    Hi there. Loving this diet. When you use coconut milk in recipes (particularly pancakes and waffles), is this canned coconut milk (which is reasonably thick in consistency) or coconut milk in a carton (which is like almond milk in consistency)?
  4. 1 comment removed
  5. Mellybluebell
    December 22 2019
    Cindy what is your typical day eating plan ? Just started so eating 11am to 6pm and fasting 6pm -11am . Any advice please I need to.lose 25lbs xx
    Reply: #158
  6. Kristin Parker Team Diet Doctor
    December 24 2019

    Cindy what is your typical day eating plan ? Just started so eating 11am to 6pm and fasting 6pm -11am . Any advice please I need to.lose 25lbs xx

    You may find this helpful!
    https://www.dietdoctor.com/low-carb/keto/diet-plan

  7. MGM
    January 7
    My husband is highly allergic to avocado. In many meals, it can be omitted but where it''s included in the nutritional counts, what would be a good substitute?

    That may depend on the specific recipe. If it''s used in guacamole as a topping, some sour cream and salsa may be a good option too.

  8. Kathy
    January 31
    I se black soy beans in my chilie and have made refried beans with them. Are they keto!
    Reply: #162
  9. Kristin Parker Team Diet Doctor
    January 31

    I se black soy beans in my chilie and have made refried beans the 1 last update 2020/07/09 with them. Are they keto! I se black soy beans in my chilie and have made refried beans with them. Are they keto!

    Soy is a personal preference when eating a ketogenic diet. As with anything else, keep an eye on the carb count. You can read our soy policy here.
    https://www.dietdoctor.com/changes-to-the-diet-doctor-soy-policy

  10. Sarah
    February 16
    Can you eat chestnuts on the Keto diet?
    Reply: #164
  11. Kerry Merritt
    February 17

    Can you eat chestnuts on the Keto diet?

    At 8 carbs per ounce, chestnuts would be best to avoid on a keto diet.

1 2 3 keto acorn squash 🔥how to keto acorn squash for 4

Leave a reply Cancel reply

Reply to comment #0 by keto acorn squash ☑how to keto acorn squash for

keto acorn squash ☑how to keto acorn squash for

.

The information we provide at DietDoctor.com is not intended to replace consultation with a qualified medical professional. By interacting with this site, you agree to our disclaimer. Read more
Dietdoctor.com uses cookies to ensure that you have the best possible experience. By continuing without changing your settings, you are accepting the use of cookies. Read more
I agree