What foods to eat?

A healthy cato diet is made from natural, nutritious foods such as meat, fish, eggs, and starchy vegetables, as well as natural fats such as butter or olive oil. Use the food list below to choose foods that allow you to eat less than 20 grams of pure carbohydrates per day (total carbohydrates minus fiber).

Meat, chicken and substitutes

Meat is perfect for the cato diet. You can eat beef, pork, lamb, game and chicken. Soy products such as tofu and tampa also work. Also, you can eat sausage and cold cut. Choose foods that are sugar-free, starch-free and non-sugary so that they do not provide carbohydrates.

Fish and seafood

Most fish and shellfish are cat-friendly. Fatty fish such as salmon, sardines, mackerel and herring are the best choices, as are cod, halibut, trout and other white fish. To reduce carbohydrates, choose fish and shellfish that do not contain sugar or batter.


Eggs are delicious, can be taken anywhere and are suitable for vegetarian diet. For quick and cheap meals, try them in boiled, fried or omelette. Enjoy eggs as much as you like, because avoiding carbohydrates doesn't mean you need to lower your cholesterol.

Cato vegetables

Enjoy unlimited non-starchy vegetables Green leafy vegetables and salad vegetables such as cucumber, celery and radishes. Other delicious vegetables are cabbage, cabbage, avocado, broccoli and zucchini. Whether fresh or frozen, most over-the-top vegetables are cat-friendly. It is also possible to go on a vegetarian diet.

Fruits and berries

Most citrus fruits, such as berries, lemons and lime, can be eaten if portions are small. The same can be said about melons because they have high water content. But almost all other fruits contain a lot of sugar. You can serve a small dolph of fresh berries with sugar free whip cream and grated dark chocolate for a wonderful cato dessert.

Nuts and seeds

Many nuts and seeds are low in carbohydrates. Just be careful about two things: First, don't overeat! Start by cutting just a few or about 2 cups (25 grams) at most. Also, the type of nut you choose is important. Some nuts, such as cashews, contain more carbohydrates than others, such as pecans or macadamia nuts. You can also eat pumpkin seeds, sunflower seeds, etc. On the Cato Diet.

Whole cheese and milk

Cheese, butter and cream can all be part of the cat diet. Greek yogurt in particular can be a high-protein, low-carb snack. Avoid low-fat and flavorful yogurt, as they are often high in sugar.

Note: Do not drink milk, as it contains a lot of milk sugar (one glass = 15 grams of carbohydrates). However, you can use a little - about a teaspoon - in your coffee. Also, having a frequent cheese breakfast when you are not hungry is a common mistake that can reduce weight loss.

Fats and sauces

Don't be afraid of fat. This can help you feel fuller for longer. Most fats should include protein-rich foods such as meat, poultry, fish and eggs. But you can also cook with olive oil, put cheese on top of vegetables and use dressings on salads. Rich sauces - such as barnacle sauce, garlic butter, and mayonnaise - may be part of the cato diet, but if you're trying to lose weight, use coffee to enjoy the meal.

Avoid sugary foods.

Sugar-rich foods are strictly restricted to all foods, and the Cato Diet is no different. Avoid baking soda, candy, sports drinks, cookies, biscuits, pasta, yogurt, ice cream and cereals for breakfast.

Most fruits contain too much sugar for the cato diet. About 200 grams of mangoes, grapes or bananas already contain carbohydrates for the whole day.

Even salty products such as ketchup, pasta sauces, and salad dressings often contain sugar. Read the label carefully to avoid sugar.

Natural sweeteners, such as honey, maple syrup, and agave sugar. Sugar has dozens of names. Try to avoid it, no matter the name.

Avoid starchy foods.

When all the starch is digested, it turns into sugar. Most foods that we are told are "healthy" eventually turn into sugar and can prevent you from losing weight or achieving health goals.

Some starchy foods are bread, flour tortillas, pasta, rice, couscous, potatoes, french fries, potato chips, beans, crackers, beans (mostly dried), cereals, porridge and mussels.

Even whole grains and cereal-like foods, such as quinoa, are other forms of starch.

There are many delicious alternatives to these foods that work on the Cato Diet. Try them out and you won't miss out on carbohydrates:

  • Cato bread
  • Cato "Pasta"
  • Cato "rice"
  • Cato porridge