What to Eat and Avoid on the Ketogenic Diet A Complete Food List
- 12 Mar, 2020
Known as the new-gen diet, the ketogenic diet has become pretty prevalent recently. There have been studies that have found that this low-carb, high-fat diet helps in weight loss, curing diabetes, and subsiding the symptoms of epilepsy.
A ketogenic diet limits Net Carbs to 20–50 grams per day, with the goal to achieve nutritional ketosis—a metabolic state where your body burns stored fat for fuel rather than carbohydrates, and sugar. and sugar.
The article will focus on giving you a keto diet food list that will act as a guide for your keto cravings. The ketogenic diet food list contains keto-friendly foods you can have on low-carb diets and keto.
Should You Go For Keto Diet Or Not?
Before switching to a Keto diet, Nutritionist consultation is advised. If you are on a keto diet, this keto food list is a must-have for you. Here are the eight foods that you can have on a Keto diet. The keto diet food list goes like this:
1. Low-Carb Vegetables:
Vegetables are low in calories but rich in vitamins, minerals, and other essential nutrients. In Keto Diet, you can have some low-carb ones.Vegetables and other plants comprise of fiber. Most vegetables contain very few pure carbs. Although consuming one serving of starchy veggies may lead to more harm, vegetables like potatoes, yams, or beets could harm your entire carb limit for the day. Low-carb veggies make excellent replacements for higher-carb foods. These are the vegetables and the grams of net carbs per bowl of each.
- Asparagus (2.4 g)
- Bok choy (0.8 g)
- Broccoli (3.6 g)
- Cabbage (2.9 g)
- Cauliflower (3 g)
- Celery (1.6 g)
- Collard greens (2 g)
- Cucumber (1.9 g)
- Eggplant (2.4 g)
- Iceberg lettuce (1 g)
- Jalapeño peppers (3.7 g)
- Kale (0.1 g)
- Kohlrabi (3.5 g)
- Mushrooms (1.6 g)
- Radishes (2 g)
- Romaine lettuce (0.2 g)
- Spinach (0.36 g)
- Summer squash (2.5 g)
- Swiss chard (0.8 g)
- Zucchini (2.4 g)
2. Meat and Poultry:
Meat and poultry are considered chief foods on a ketogenic diet.Fresh meat and chicken contain no carbs and contain abundant B vitamins and several minerals, including potassium, selenium, and zinc.They’re also a great source of proteins, which can preserve your muscle mass even on a low carb diet. They are also a vital source of proteins for the keto diet.
Eggs are one of the healthiest and most varied foods on the planet.One egg contains less than 1 gram of carbs and approximately 5 grams of protein, making eggs an excellent food for people on a ketogenic diet.Vitamin A, vitamin B-12, and selenium in eggs are vital for keeping the immune system healthy.
Some vitamins and minerals in eggs help improve skin health and stop the breakdown of body tissues.The number of possibilities with eggs is numerous. Beat them up with onion, tomatoes, and some cheese for a delicious omelet or make them scrambled with some olive oil. What’s better is that they are readily available and are quite inexpensive. Eggs are definitely among the few of the healthy comfort food options that you can resort to, anytime, anywhere.
4. Coconut Oil
Coconut oil is one of the most suited foods of the Ketogenic diet. Coconut oil is good for heart-health, excellent for oral health, and has other health benefits. Coconut oil is tasteless and is derived from coconut kernels and are easily available. Coconut oil makes it to the keto food list.Coconut oil is abundant in MCTs, which can increase ketone production. Also, it increases the metabolic rate and promotes the loss of weight and belly fat.
Coconut oil is very high in saturated fats, that help boost HDL (or “good”) cholesterol to control heart disease and to lower high triglycerides. Moreover, coconut oil also does a rather exceptional heart-health job – it helps turn bad cholesterol into good ones.
5. Cottage Cheese
Cottage cheese is excellent proteinaceous food. The nutrition profile of cottage cheese is that one cup of it has 25 grams of protein and 10 grams of fat and it is more than enough to keep you in a ketone-producing state.If you’re trying it plain or with a low-cal topping, use about 3/4 cup, but if you’re combining it with a meal, reduce the portion to half a cup.
Fish and shellfish are highly keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium, and selenium, yet practically carb-free.Here is a keto diet food list of seafood that can be eaten on a keto diet;
Salmon – Packed with high-fat content, salmon – especially wild salmon is an excellent option during a keto diet.
Cod – Cod cuts our keto list because it is low in carbohydrates – just 2% of your prescribed daily value.
Sardines – They are packed with the Omega-3 fatty acids, EPA and DHA which is a big yes.
Mackerel – It’s oily, dark flesh, because of its high-fat content, makes it a keto diet requirement.
Tuna – Wild fresh tuna in your favorite keto fish recipes. This low-carb and omega-3 rich food is great for keto.
7. Olive Oil
Olive oil gives some compelling benefits to your heart health and is excellent keto-friendly food. It will help if you put your concentration on eating high quality and nutrient-rich oils. By cooking with “good” monounsaturated fats like extra virgin olive oil, you can add a supplemental increase in your everyday intake.
Extra virgin olive oil, because of its low concentration of polyunsaturated fats and being unrefined – has more stability while cooking. Keto diet food list is incomplete without olive oil.
8. Nuts and Seeds
Nuts and seeds are good in fats and low in carbohydrates.The ketogenic diet food list remains incomplete without nuts. Here is a list of nuts that can be eaten
- Almonds: 3 grams of net carbs
- Brazil nuts: 1 gram net carbs
- Cashews: 8 grams of net carbs
- Macadamia nuts: 2 grams net carbs
- Pecans: 1 gram net carbs
- Pistachios: 5 grams of net carbs
- Walnuts: 2 grams of net carbs
- Chia seeds: 1 gram of net carbs
- Flaxseeds: 0 grams of net carbs
- Pumpkin seeds: 4 grams net carbs
A ketogenic diet is helpful in weight loss, blood sugar control, and other health-related goals.
It includes a wide variety of nutritious, tasty, and varied foods that allow you to remain within your daily carb limit.The keto diet food list in the article should be used as a guide to having your favorite foods on a keto diet.
If you are thinking about starting your keto regime or get to a keto diet, please give our other related articles a read. These articles will tell you the most things you need to know about the keto diet, its benefits, and probable side effects that you might face on a keto diet if you are having any related health issues.
We wish you good luck with your keto health regime!