Keto diet foods includes non-starchy vegetables, fatty fish, berries, cheese, almonds and cashews, avocado, eggs, poultry, olive oil, pumpkin seeds, coconut oil, plain greek yogurt, grass-fed beef, dark chocolate, and unsweetened coffee
It is true that the ketogenic diet helps you lose weight and has shown significant positive effects on people who have psychological diseases. In fact, children who were introduced to the ketogenic diet had reduced epilepsy seizures. Many people prefer this diet plan to lose excess weight in a short time.
The high intake of fats has also attracted people. In a ketogenic diet, you need to stay in ketosis to get all the benefits. This ketosis occurs when you consume a diet based on low-carbs, moderate protein, and high fats. This part of the keto diet confuses many people; so, here is a list of keto-friendly foods that you can consume on a ketogenic diet.
1. Non-Starchy Vegetables
Non-starchy vegetables do not affect ketosis and provide a slew of essential nutrients such as vitamin K, vitamin C, potassium, folate, or magnesium. Therefore, when following a ketogenic diet, be sure to add mushrooms, leafy greens, cauliflower, bell peppers, Brussels sprouts and broccoli to your diet. These vegetables can become a safe source to obtain daily carbohydrate when you are on a keto diet.
2. Fatty Fish
Fats play a significant role in the ketogenic diet. However, it is the good fats that your body needs to promote ketosis. Therefore, you need to stock up your refrigerator with several kinds of fish. Fish such as shellfish, salmon, mackerel, and sardines are packed with omega-3s which are good fats.
When following the ketogenic diet, add at least one serving of these fish to your daily diet. This way, you will get daily doses of fats. Moreover, omega-3 fatty acids are necessary for obese individuals as they increase insulin sensitivity and decrease insulin levels. These fatty acids also the lower risk of mental disorders.
Most fruits are not keto-friendly. However, if you love berries, you will be pleasantly surprised to learn that you can eat raspberries, blackberries, and strawberries on your ketogenic diet.
Berries are low in carbs as compared to other fruits; so, you can munch on them as much as you want. You can obtain plenty of antioxidants and fiber from one cup of mix berries. Take note that sugar or even sweetened food sources are strictly prohibited on the ketogenic diet. So, you need to replace candy or chocolate bars with sweet and sour berries.
The best part of the ketogenic diet is that it allows the intake of cheese. Unlike another diet plan, you can add cheddar cheese, ricotta cheese, or parmesan cheese to your diet. Not to mention, there are many cheese varieties that you can eat as per your preference.
Moreover, 25 grams of cheese contains 8 grams of protein and only 1 gram of carbs. You can get conjugated linoleic acid – a kind of fat that promotes fat loss and promote other bodily functions. When you consume cheese on a daily basis, it prevents age-related muscle loss as well.
5. Almonds and Cashews
You can eat almond or cashew butter or replace preservatives-filled dips with it. However, make sure these kinds of butter do not contain any ingredients that affect ketosis and ruin your efforts.
This nutritious food source contains minerals like potassium, which make transition to a keto diet flexible. Avocados are loaded with healthy fats and balance cholesterol and triglyceride levels. This fact makes avocado perfect for the ketogenic diet. You can prepare dips using avocado or eat it whole to get the benefits.
Eggs are keto-friendly as egg yolk contains healthy fats along with several nutrients. You can get vitamin D from eggs to strengthen your bones and prevent eye deterioration. Moreover, egg yolk also has choline – a mineral that performs many bodily functions. For instance, choline promotes metabolism, improves memory, and support brain health. You can eat one whole egg when following the ketogenic diet without giving it a second thought.
A single serving of juicy and spicy chicken steak makes an ideal keto-friendly food. Nutritionists have revealed that poultry sources like chicken do not contain carbs and are high in minerals like selenium, zinc, and potassium.
You can also obtain protein from white meat which is necessary to improve hair and nail. Protein is also essential to strengthen muscles and tissues. Therefore, do not hesitate to eat chicken, especially when you crave it during a keto diet.
9. Olive Oil
A storehouse of monounsaturated fats, olive oil is an incredible food source. You can incorporate it into your keto diet. Olive oil has a neutral flavor so you can mix in salad dressing or drizzle it on top of snacks to get an extra dose of fats to facilitate ketosis.
Plus, you can only add the oil in keto diet that is packed with various healthy fats. Consuming any oil with unhealthy fat can impede ketosis.
10. Pumpkin Seeds
Pumpkin seeds are high in healthy fats. So, you can snack on a handful of these between meals to keep your body in the state of ketosis. Pumpkin seeds are also packed with zinc and manganese that support your cardiovascular health and prevent disorders like hypertension.
11. Coconut Oil
Coconut oil provides medium-chain triglycerides (MCTs). Your liver processes MCTs rapidly and turns them into ketones. Your body also uses these MCTs as a source of energy. The ingredients in coconut oil can reduce belly fat and slim down waistline in obese adults without affecting their health.
12. Plain Greek Yogurt
Plain Greek yogurt is a low carb food source that blends well in a keto diet. You can also get high fats and five grams of protein from a single serving of Greek yogurt. Consuming a bowl of yogurt in keto diet reduces appetite and keeps you full for long hours. Plus, you can always add berries, nuts, or seeds to add some flavor to plain Greek yogurt.
13. Grass-fed Beef
This variety of beef is safe to obtain protein and omega-3s. Beef varieties do not contain carbs; so, you can eat up to two serving of grass-fed beef in a week. However, do not over-eat beef to get fats. You should only consume 3 ounces of cooked beef and half avocado for additional fats.
14. Dark Chocolate
Dark chocolate with 70% cocoa solids is a keto-friendly food source. However, you should consume it in moderation. Cocoa is one of the super foods that are loaded with antioxidants. It provides flavanols that improve your cardiovascular health by lowering high blood pressure.
15. Unsweetened Coffee
Coffee is a safe source to get caffeine that boosts your mood and improves your performance during workout. You can add cream in your coffee to get healthy fats but do not add carbs-filled refined sugar.
The ketogenic diet is a safe way to shed extra pounds and to keep your health on track. With the help of keto-friendly foods, you can observe the results in a short time. For those who want to try out the keto diet, we have put together a detailed keto guide.