What to eat to lose weight and stay full
Introduction: Why keto works for weight loss
The ketogenic diet (or keto) is one of the most popular nutrition systems for fast and effective weight loss. It is based on a drastic reduction in carbohydrate intake and an increase in the proportion of fats in the diet. This causes the body to enter ketosis mode when it starts using fats as its main source of energy.
But for keto to work, it’s important not just to «eat fat,» but to choose the right keto-compatible foods that are rich in nutrients and promote long-term satiety.
Key principles of keto nutrition
Before proceeding to the list of foods, it is important to understand the basic rules of the ketogenic diet.:
Carbohydrates: 20-50 grams of net carbohydrates per day (excluding fiber)
Proteins: moderate intake (1-1.5 g per kg of body weight)
Fats: high intake (60-75% of total calories)
Hydration: drink enough water, especially in the first weeks
Electrolytes: monitor the levels of sodium, potassium and magnesium
Now to the main point: the best products for keto weight loss.
1. Protein products (moderate consumption)
Protein is important for maintaining muscle mass, especially when reducing the calorie content of the diet. However, it is important not to overdo it — excess protein can interfere with achieving ketosis.
Recommended products:
Chicken breast and thighs (with skin)
Beef (fillet, steak, veal)
Pork (neck, ham)
Turkey meat
Chicken and quail eggs
Fish (salmon, tuna, trout, sardines)
Seafood (shrimp, mussels, squid)
Low-fat cottage cheese (in moderation)
Tip: Combine protein with fats (such as meat with butter or avocado) for better absorption and long-term satiety.
2. Healthy fats (the basis of the keto diet)
Fats are the basis of a ketogenic diet. They give you a feeling of fullness, are involved in the production of hormones and help the body stay in ketosis.
Recommended products:
Avocado and avocado oil
Extra virgin olive oil
Coconut oil
Butter (preferably ghee)
Fat from meat and skin (for example, chicken)
Shea butter (in cooking)
Cheeses (parmesan, mozzarella, brie, gouda, cheddar)
Nuts and seeds (almonds, walnuts, chia seeds, flax, pumpkin — in moderation)
Tip: Don’t be afraid to add fats to your meals — it’s not only delicious, but also healthy for keto.
3. Low-carb vegetables (the basis of vitamins and fiber)
Vegetables are an important source of vitamins, minerals, and fiber. With keto, choose those with a minimum of starch and sugar.
Recommended vegetables:
Spinach
Broccoli
Cauliflower
Asparagus
Chinese cabbage
Cucumbers
Eggplants
Zucchini (zucchini)
Celery
Leek (in moderation)
Parsley, dill, basil and other herbs
Tip: cook, bake or grill — this way vegetables retain more nutrients.
4. Keto fruits (in limited quantities)
Most fruits are rich in sugar, but some can be eaten in moderation, especially if you keep an eye on your overall carbohydrate budget.
Recommended fruits:
Berries (raspberries, blackberries, blueberries, strawberries — up to 50-100 g per day)
Avocado (technically a fruit)
Olives (also fruits)
Tip: it is better to eat berries in the morning or after exercise, when the body is more resistant to carbohydrates.
5. Dairy products (with caution)
Many dairy products are suitable for keto, but it is important to consider their lactose and sugar content.
Recommended products:
Hard cheese (cheddar, gouda, parmesan)
Cream 33-35%
Mascarpone cheese
Sugar-free Greek yogurt (in small quantities)
Kefir (in moderation)
Tip: if you are lactose sensitive or slow to lose weight, it is better to temporarily exclude dairy products.
6. Drinks and sweeteners (sugar-free)
To stay in ketosis, it’s important to choose the right drinks and sweeteners.
Recommended drinks:
Water (in abundance)
Black coffee and tea without sugar
Keto latte (coffee with butter and MCT butter)
Almond, coconut or oat milk (without sugar)
Bone broth (to restore electrolytes)
Allowed to use:
Stevia
Erythritol
Monkfruit (monk fruit)
Xylitol (only if there is no sensitivity)
Tip: Avoid artificial sweeteners if you notice that they provoke food cravings.
7. Nuts and seeds (in moderation)
Nuts are a great snack, but they contain hidden carbohydrates and can slow down weight loss if consumed in excess.
Recommended:
Almond
Walnut
Hazelnut
Macadamia (the most keto-friendly nut)
Chia Seeds
Flax seeds
Pumpkin seeds (in small quantities)
Tip: a serving is 20-30 grams per day, no more than 2-3 times a week.
What to exclude from keto weight loss
For keto to work, it’s important to avoid:
Bread, cereals, pasta
Sugar, desserts, soda
Fruits with high sugar content (bananas, grapes, figs)
Potatoes, corn, carrots (in large quantities)
Sweet yogurts and milkshakes
Soy sauce, ketchup, mayonnaise with additives
Alcohol (especially beer and sugary cocktails)
Healthy Keto Supplements
To maintain health and improve weight loss results, it is recommended:
Magnesium
Vitamin D
Omega-3
Electrolytes (sodium, potassium, magnesium)
MCT-oil
Ketones in powder (exogenous ketones)
An example of a keto menu for the day
Breakfast: scrambled eggs with avocado and spinach + black coffee
Lunch: buttered chicken thighs, baked cauliflower
Snack: a handful of almonds and a piece of cheese
Dinner: grilled salmon, cucumber and olive oil salad
Drink: bone broth or herbal tea
How to speed up weight loss on keto?
Keep an eye on pure carbohydrates (always subtract fiber)
Avoid «hidden» carbohydrates in sauces and processed foods.
Don’t overdo it with protein
Drink enough water.
Keep an eye on the electrolytes
Sleep at least 7 hours a day.
Manage stress
✅ Conclusion
The keto diet is a powerful tool for weight loss and better health. The main thing is to choose the right foods that support ketosis, saturate the body with vitamins and trace elements and at the same time do not interfere with weight loss.
The best products for Keto Weight Loss:
Meat, fish, eggs
Avocado, olive and coconut oil
Low-carb vegetables
Cheeses and keto-compatible dairy products
Nuts and seeds (in moderation)
Stick to these recommendations, and you will quickly feel the difference — in the form of slimness, energy, and improved well-being.