Nowadays, the keto diet is a popular diet among overweight people. Some researchers show that low carb and high-fat diet is very effective for overweight peoples. Also good to control epilepsy and diabetes. Some certain evidence shows that this diet is beneficial for certain cancers, Alzheimer disease and some other diseases.
Ketogenic diet limit your carbs intakes from 20 to 50-gram carbs per day. This seems difficult to fit the nutritious foods in your diet or change your way of eating. But it’s a healthy way of eating which helps for weight loss.
Here is the list of foods you can eat on the ketogenic diet:
Fishes are high in fat; that’s why they are allowed on the keto diet. Especially fatty fishes like salmon fish. Fishes have a rich amount of Vitamin B, potassium, selenium, and also they are carb-free.
Therefore, a different type of fishes contains contrasting carbs. Fishes are also had a high amount of omega-3, fatty acids, and healthy fats. They are also a great source of vitamin D, vitamin B2, calcium, and minerals such as zinc, copper, iron, and magnesium.
Think of eating 4 to 6 ounce of serving of shellfish or fish in a couple of weeks. Try to avoid the high carb food items. Keto-friendly fishes:
- Wild Salmon
Low Carb Vegetables
Try to choose underground growing vegetables, especially leafy green vegetables. Non-starchy vegetables are low in carbs and calories. These vegetables are also high in some nutrients such as vitamin c and minerals.
Some vegetables and plants contain fiber that the human body doesn’t digest and absorb like other carbs. However, look at digestible carb count that is total carb minus fiber. Many veggies contain few amounts of net carbs.
Consume only one serving of starchy vegetables such as yams, beets, and potatoes that put you over entire your carb limit for the day. Eating vegetables are a very tasty way to eat good fat on keto.
Cut your vegetables and fry them in butter or pour in plenty of olive oil on your salad. Some people think of vegetables as a fast delivery system. Vegetables contain some antioxidants that help to protect against the free radicals, which are unstable and cause of cell damage. List of vegetables allow on keto:
- Brussels sprouts
- Green beens
Avocados are amazingly healthy. 100 gram, half and medium size of avocado consist of 9 gram of carbs. But 7 gram of these is fiber, so the net carbs are only 2 grams.
These avocados are high in minerals and fibers such as potassium. Potassium is an essential mineral that many people could not get enough amount of these. Moreover, a higher intake of potassium can help to make the transition to the keto diet easier.
Additionally, avocados help to improve the levels of cholesterols and triglycerides. According to one study, when people consume a high amount of avocados, they experienced a 22% reduction in bad LDL cholesterol and triglycerides. They also experienced 11% good increment in HDL cholesterol level.
Meat And Poultry
Unprocessed and low carb meal is a primary food in the ketogenic diet. Organic and grass-fed meat also be healthier. But keep in mind that the keto diet is a high-fat diet, not a high protein diet. So that you might don’t need more meat.
More amount of protein can be converted into glucose, which may cause difficulties for people to get into ketosis. Fresh meat has no carbs and consists of a high amount of vitamin B, and some minerals such as potassium, selenium, and zinc.
Meat is also a great source of high-quality protein. That high-quality protein might help to maintain muscle mass while low carb keto diet. According to one study, older women eat a diet high in fatty meat led to HDL cholesterol levels which were 8% higher than low fat and high-carb diet.
In the world, there are several types of cheese. Cheese is very nutritious and also so delicious. But luckily all types of cheese are low in carbs and high in fat content. That’s why cheese is easily fit in the ketogenic diet. One ounce of cheddar cheese consists of 1 gram of carbs, 7 gram of protein, and 20% of RDI of calcium.
Cheese has a high amount of saturated fat but does not increase the risk of heart disease. As a matter of fact, some studies show that cheese helps to protect against heart disease.
Conjugated linolic acid founds in cheese, that is fat and help to fat loss and improve body composition. Additionally, eating cheese every day might help to reduce the loss of muscle mass and provide strength which occurs with aging.
Eggs are founds in the healthiest foods in the world. One large egg gives you 1 grams carbohydrates and 6-gram protein. This is the reason, that’s why the eggs are ideal food for a ketogenic lifestyle. You can eat eggs in any way you want.
You can boil them, scramble them, fry them in butter, and also as omelettes. The healthier option is buying organic and pastured eggs. More studies needed on that eggs are specific to prove better health.
How many eggs can you eat in a day? The answer is you can eat few or more eggs. Feel free to eat eggs fewer or if you prefer. Eat whole egg is very important because most of the nutrients found in the yolk of an egg.
Antioxidants in eggs include lutein and zeaxanthin. These antioxidants might help to protect eye health. Moreover, yolks of eggs contain a high amount of cholesterol and eating them doesn’t cause of high blood cholesterol in some people. However, eggs help to modify the shape of LDL in a way that reduces the risk of heart disease.
Coconut oil is a great addition in the ketogenic diet because of its unique properties. Coconut oil contains the medium-chain of triglycerides. Not like long-chain fats, MCTs is directly taken by the liver and convert in the form of ketones. Those ketones are used as a rapid source of energy.
As a matter of fact, coconut oil used to increase the level of ketones in the patients of Alzheimer’s disease. Also, use to increase the ketones in the patients of other disorders of the brain and nervous system. Coconut oil helps to provide strength to the immune system.
Moreover, coconut oil will help to lose weight and belly fat in obese adults. According to a study, a person who eats 2 tbsp of coconut oil in a day can seem to lose 2.5 cm (one inch) belly fat. On Average, they also lose waistlines without any addition in their diet.
Lauric acid is the main fatty acid in coconut oil, a slight long-chain fat. The suggestion is that coconut oil mix of MCT and lauric acid may provide a sustained level of ketones.
Plain Greek Yogurt And Cottage Cheese
The plain Greek yoghurt and cottage cheese are considered as a healthiest and high protein food. These both foods contain some more carbs but still count in the ketogenic diet food.
150 gram of plain greek yoghurt contains 5-gram carbs and 11-gram protein. The same amount of cottage cheese contains 5-gram carbs and 18-gram protein. Both keto-friendly foods help to suppress the appetite and promote the feeling of fullness.
One of these both are a tasty snack on its own. Therefore, greek yogurt and cottage cheese make a great combo with chopped-nuts, optional sugar-free sweetener for a simple and easy keto treat.
Olive oil contains a high amount of oleic acid. It’s a monounsaturated fat that helps to decrease the risk of heart diseases in some studies. Olive oil promotes the impressive benefits for your health.
Additionally, extra virgin olive oil contains a high amount of antioxidants called phenols. These compounds help to improve artery functions as well as protect heart health by reducing the inflammation.
This olive oil is a pure fat source and contains no carbs. It is also good for salad dressing and healthy mayonnaise. Olive oil is not as stable as saturated fats at high temperatures.
It is best to use olive oil on a low temperature or add the oil when the foods are cooked. Try to avoid use olive oil on high heat.
Nuts And Seeds
Nuts and seeds are considered as healthy foods and also low carb. When you frequently consume nuts that linked to decrease the risk of diseases such as heart disease, cancers, depression, and other chronic diseases.
Moreover, nuts and seeds are consists of a high amount of fiber. Fiber helps to feel you full for a long time and absorb a few calories overall. All seeds and nuts are low in net carbs. But a different type of nuts has a bit different amount of carbs.
One ounce of some nuts contains this amount of carbs:
- Sesame seeds: 3 gram of net carbs and 7 gram of total carbs
- Pumpkin seeds: 4 gram of net carbs and 5 gram of total carbs
- Flaxseeds: 0 gram of net carbs and 8 gram of total carbs
- Chia seeds: 1 gram of net carbs and 12 gram of total carbs
- Walnuts: 2 gram of net carbs and 4 gram of total carbs
- Pistachios: 5 gram of net carbs and 8 gram of total carbs
- Pecans: 1 gram of net carb and 4 gram of total carbs
- Macadamia nuts: 2 gram net of net carbs and 4 gram of total carbs
- Cashews: 8 gram of net carbs and 9 gram of total carbs
- Brazil nuts: 1 gram of net carbs and 3 gram of total carbs
- Almonds: 3 grams of net carbs and 6 gram of total carbs
Seeds and nuts are very healthy foods. Also, use as grab-and-go snacks in a keto diet.
Many fruits contain a high amount of carbohydrates in the ketogenic diet. But berries are opposite as they are an exception. Berries have a low amount of carbs and high in fiber.
In reality, raspberries and blackberries consist of fiber and digestible carbs. These small fruits are rich with antioxidants which have been credited with the reduction of inflammation. And, also protect against the diseases.
Here are some carb counts for 100 gram of berries:
- Blackberries: 5 gram of net carbs and 10 gram of total carbs
- Raspberries: 6 gram of net carbs and 12 grams of total carbs
- Strawberries: 6 grams of net carbs and 8 grams of total carbs
- Bluberries: 12 grams of net carbs and 14 grams of total carbs
Butter And Cream
Another great addition to the ketogenic diet is butter and cream. Both cram and butter contain only a trace amount of carbs at per serving.
In the past years, people think that eating cream and butter can cause heart disease due to their high saturated fat content. But some large studies show that saturated fats in many people may not be linked to heart disease.
Some studies suggest that consuming a moderate amount of high-fat dairy products may reduce the risk of stroke and heart attack. As compared to other dairy products, butter and cream also loaded with conjugated linolic acid. This fatty acid helps to promote fat loss.
These noodles are a great addition in the ketogenic diet. These noodles contain in per serving less than 1 gram carbs and five calories because they are mainly water. Shirataki noodles are made from the viscous fiber name glucomannan.
This glucomannan can absorb up to 50 times its weight in water. Viscous fiber makes a gel that helps to slow down the movement of food in the digestive region. Those noodles have almost no calories and no carbs. Perfect noodles for any type of diet.
Shirataki noodles come in different variety of shapes. Such as rice, fettuccine, and linguine. These noodles can be replaced with any type of regular noodles in any recipe.
Olives provide the same health benefits of olive oil but only in solid form. The main antioxidant in olives is oleuropein. This antioxidant contains the anti-inflammatory properties and protect your cells from damage. Additionally, some studies show that consuming olives may prevent bone loss and decrease blood pressure.
The olives are differed in carb count because of their size. Therefore, Half carbs come from the fiber, and digestible carb count is low. 28 gram serving of olives consists of 2 gram of total carbs and 1 gram fiber. It depends on the size that it works only to a net carb count of 1 gram for 7 to 10 olives.
Keto Approved Condiments
Finding keto-friendly condiments to add flavor to your dishes can be difficult, as many brands are highly processed. When in doubt, take a look at the nutritional information to make sure there no added sugar particularly important with ketchup, which can be an essential sugar.
Unsweetened Coffee & Tea
Coffee and tea, both drinks are amazingly healthy and have no carbs. Both drinks contain caffeine that increases metabolism and may improve mood, alertness, and physical performance.
Moreover, people who drink tea and coffee have significantly reduced the risk of diabetes. People with the high intakes of tea and coffee have a very low risk of developing diabetes.
It is good to add heavy cream in coffee and tea but try to avoid light tea coffee and lattes because they are made with non-fat milk and contains high carb content. Get the recipe for keto bulletproof coffee.
Dark Chocolate & Cocoa Powder
Cocoa and dark chocolate is an incredibly rich source of antioxidants. Cocoa is called a super fruit because of its least as much antioxidant activity as any other fruit. Such as blueberries and acai berries.
The dark chocolate contains flavonols that help to reduce the risk of heart disease by lowering blood pressure and keep the arteries healthy. But the surprising thing is chocolate can be a part of a keto diet.
Therefore, it’s essential to choose dark chocolate which contains minimum 70% amount of cocoa solids, preferably more. 21 gram of unsweetened chocolate contains 3 gram of net carbs. The same amount of dark chocolate contains up to 10 gram of carbohydrates.
Products of dairy are an excellent source of calcium, healthy fats, and protein. Dairy products have received good and bad both press over the years. In the keto diet, milk, ice cream, and non-fat dairy products are not allowed.
Full-fat products, including butter, cheese, and other types of full-fat products are good and can fit in the keto diet. Dairy product can be any food or beverages made from the milk of mammals.
Keto Approved Snacks
When you are following a keto diet and feel hungry, or your meal is hours away. Keto snack may be a good option. You can buy snacks sometimes, that allows you to delay your meal according to your busy schedule.
You don’t need snacks every day, though. Ideally, you shouldn’t feel the need for snacks at all.
The biggest benefit of a keto diet that prevents hunger for long hours after meals. Try to add more fat and protein in your diet if you regularly need snacks.
Although you will cutting way back on carbohydrates and sugar, are still okay to eat on the keto diet still want to be mindful about quantity to remain in ketosis.
The fruits that cut contain far fewer carbs than their off-limits cousins such as apples, pears, bananas, pineapples, papayas, grapes and fruits juices in general. Raspberries will meet your need for something sweet without placing you back in your diet.