Keto Diet Foods List 2020
- 29 Jun, 2020
2020 has become an unforgettable year. A year so uncomfortable, so painful, so raw, so scary, so disdain that it finally forces us to grow. A year that screams so loud and clear, awakening us from our ignorant scumbler. 2020 is the year in which we are finally accepting the need for change. We become the change, adapt the change and work for the change.
This year is pushing all of us towards a healthy and sustainable life. This year is about counting wealth in terms of health. A clean lifestyle with hygienic surroundings and dirt free diet is the need of this hour. It is about having a fresh start unspotted, unstained, pure and speckless. So, why not begin it with the inner being ?
This 2020, adapt to a new diet, do a lot of work-out and stay healthy. To begin with, how about the idea of starting a Keto Diet. Keto Diet is the new normal which one should adapt to. It is just about maintaining the principle of ketosis and knowing how it works.
The Ketogenic Diet was developed in the 1920s to help people prevent diseases such as epilepsy, type-2 diabetes, cancer and high blood pressure. Ketogenic diets can cause massive reductions in blood sugar and insulin levels. This, along with the increased ketones, has numerous health benefits. Ketosis forces the body to use fats as the source of energy instead of carbohydrates. Ketosis includes eating a low carbs diet, moderate proteins and high fat diet, commonly known as Keto Diet.
Then the trend and popularity changed and people started to have a keto diet to maintain a healthy body and to get rid of extra weight. Everyone needs a short route to cut down the fat and have a slim and fit body. 90% fats, 6% protein and 4% carbohydrates was the best proportion to stay fit. When there is a lack of carbohydrates in the body, the cells search for other fuel sources. This includes fatty acids which are known as ketones.
For the body to use ketones the limit of net carbs should be 20 grams per day. After a certain point of time when the body is used to taking ketosis as a source of energy, the amount of carbs can be increased in our diet gradually.
It differs from person to person how much amount of Carbohydrate and ketones should be taken in the diet.Thus, it is advised to have less consumption of carbohydrates and more ketones for faster weight loss. Keto friendly diet not only helps in losing weight but also prevents various diseases such as:
- Heart disease: The ketogenic diet can improve risk factors like HDL, cholesterol levels, blood pressure, body fat and blood sugar
- Cancer: The diet is currently being used to treat several types of cancer and slow tumor growth
- Alzheimer’s disease: The keto diet may reduce symptoms of Alzheimer’s disease and slow its progression
- Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children
- Parkinson’s disease: One study found that the diet helped improve symptoms of Parkinson’s disease
- Polycystic ovary syndrome: The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome
- Brain injuries: One animal study found that the diet can reduce concussions and aid recovery after brain injury
- Acne: Lower insulin levels and eating less sugar or processed foods may help improve acne
Keto Diet is the toughest of all. Make sure you choose the best Keto Diet foods. Grab your shopping bags to get the perfect Keto Diet Foods List.
Keto Grocery List of 12 Best Keto Diet Foods
Planning is everything when it comes to diet, and you would know how to make a killer weight loss plan after reading the whole article. Let’s get started with the Keto Diet Foods List.
Green and leafy vegetables are a must during the Keto Diet. Pick your favorite green and leafy vegetable along cabbage, spinach, broccoli, kale,etc. Spinach is the best of all as it contains the highest nutrients and minerals one can find in a vegetable. Spinach is a rich source of Vitamin K. It is great for eating as salads or adding it is any vegetable. Growing spinach at your place is the best option of all. Five amazing health benefits of eating spinach include:
- Stronger bones
- Stronger immune system
- Antibacterial and anti-viral properties
- Promotes a healthy heart
- Gives you energy
Avocados are the best keto food. They are the perfect instant high-fat side dish. Avocados do not contain a high amount of carbohydrates but are rich in fibre. Avocados have a high amount of potassium which is very helpful in combating the keto flu. Avocados are one of the all staff foods of the ketogenic diet. They contain healthy fats and a lot of nutrients. You can have avocados as salads, as a side dish with meals or as a healthy snack. 5 amazing health benefits of having egg avocados are:
- Healthy heart
- Support bone health
- Protects against cancers
- Improve digestion
- Decrease the risk of depression
Kale is a nutritious dense food loaded with vitamin A, K, C, and manganese. It is a low calorie food which is preferred for salads and smoothies.
Five amazing health benefits of eating kale include:
- Can help lower cholesterol
- Contains cancer fighting compounds
- Protects the eyes
- May help you lose weight
- Is high in antioxidants
Including the right sets of fruits in keto diet is very essential. Select fruits which are low carb and low sugar. Berries are full of antioxidants and have a refreshing flavour to go with. You can have berries after dinner or during snacks, with shakes and smoothies along with creme. Make sure you buy fresh and delicious berries only during the season. There are various types of berries such as raspberries, blueberries, etc.Five amazing health benefits of eating berries include:
- They are packed with antioxidants
- Help with blood sugar levels
- Packed with nutrients and fiber
- Fight inflammation
- May reduce certain cancer risks
Nuts are a great snacking food when you start the keto diet. All the nuts are keto friendly in moderation. Nut consumption is associated with low risk of type 2 diabetes. It helps with digestion and provides nutrition to the body. Nuts can be consumed in different forms such as pre shelled, roasted or salted which makes them taste better than the raw one. But during Keto Diet you should have unsalted walnuts, almonds, pecans, etc. Walnuts and Almonds are the best of all.
5 amazing health benefits of eating nuts are:
- Reduces the risk of heart disease
- Reduces inflammation
- Lower the bad cholesterol
- Promotes healthy brain
- High in antioxidants
Coconut Oil is full of healthy fatty acids with strong medicinal properties and is considered as a superfood. Coconut oil is highly saturated fat which makes it suitable for cooking. This oil goes through varying degrees of processing and therefore has different kinds of coconut oil to choose from. There are three types of coconut oil: refined, virgin, undefined or cold pressed. Cold pressed is the least processed form with the strongest coconut flavour. If you want to have a mild flavour of coconut you should go with the refined coconut oil.
People who eat a large amount of coconut oil are often much healthier than people who don’t. Six amazing health benefits of having coconut oil include:
- Reduced risk of heart disease
- Boosts fat burning
- Provides energy
- Raises good cholesterol
- Protects skin and hair. Coconut oil is also beneficial against bacteria, viruses, fungi, and the harmful rays of the sun.
Butter contains an adequate amount of fat soluble vitamins as well as CLA. Butter is the most widely available form of quality animal fat. If you are searching for a dairy free alternative butter, you can also find ghee. Ghee is clarified butter which is good for the heart. The deeper the colour of butter, the more nutritious it is. Dark yellow colour indicates that the cow is pastured on nutrient dense grass and is rich in carotene.
Cheese is an all time favorite food. Everyone loves cheese. Always look for cheese which is made of raw or unpasteurized milk because the cheapest options are really devoid of nutritions. It can be eaten in a snack or in a dish. You can also make cheese at your home if you want. 5 amazing health benefits of eating cheese are:
- High in Calcium
- Helps in building Muscle
- Improves Immunity System
- Good source of protein
- Prevent osteoporosis
Chocolate lovers need not to worry now because you can enjoy chocolate during the Keto Diet. When buying chocolate you have two options. You can stick with high cocoa percentage chocolates, all the way up to 100% although 85%-95% will be more palatable. The other option you have is chocolates that are sweetened with keto sweeteners.
Keto Dark chocolate with little to no sugar is one of those little-known food items that can positively affect your health. Five amazing health benefits of eating dark chocolate include:
- Reduces heart disease risk
- Elevates good cholesterol
- Improves blood flow
- Lowers blood pressure
- Full of antioxidants
Eggs are the best budget friendly foods of all. They are full of various nutrients, especially choline. An egg a day keeps all the nutrients in your pocket. It is a rich source of protein. cholesterol in eggs doesn’t necessarily raise cholesterol in the bloodstream. Dietary cholesterol present in eggs is not correlated with increased risk for coronary heart disease.
Five amazing health benefits of eating eggs include:
- Eggs raise good cholesterol in the bloodstream
- Contain choline
- Improved eye health
- May reduce stroke risk
- Reduced risk of heart disease
The consumption of Chicken is increasing all over the world day by day. In Fact it has increased to 400% since the 1960s. Chicken is the healthiest and tasty option to have in keto diet. Chicken breasts contain a high amount of proteins. Have chicken cooked in olive oil and spices. You can add baked veggies in it.
Five amazing health benefits of eating chicken include:
- Helps increase muscle mass
- High in vitamins
- Low in sodium
- Low carbohydrates
- Helps reduce cancer risk
Fish and other sea products are essential for omega 3 fatty acids. One should have at least one fish in a week and maximum 2-3. There are a lot of varieties of fish such as salmon, tuna, sardines, clams out of which salmon is the best. Salmon is proven to be the best during a ketogenic diet. Five amazing health benefits of eating salmon include:
- High in protein – 23 grams per 3.5 oz.
- Full of antioxidants
- Could reduce the risk of heart disease
- Fights inflammation
- Protects the brain
What else can you eat on a Keto Diet
Besides all the foods listed above, there also lies keto diet foods which you can have.
- Plenty of meats: Chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage
- Fatty seafood: Salmon, snapper, tuna, halibut, cod, trout, catfish, scallops.
- Shellfish: Crab, clams, oysters, lobster, mussels.
- Most fats and oils: Eggs, butter, coconut oil, olive oil, ghee, avocado oil
- High-fat dairy: Heavy cream, soft and hard cheeses, cream cheese, and sour cream.
- A selection of vegetables: Cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, and olives.
- Nuts: Almonds, peanuts, macadamia nuts, pecans, hazelnuts, walnuts
- A selection of berries: Blueberries, blackberries, raspberries.
- Some of your favorite beverages: Unsweetened coffee and black tea. Dry wine, champagne, and hard liquor.
- All spices and some sweeteners: stevia and sucralose
Route to Vegan Keto Food List
Veganism is a way of life where we exclude animal exploitation and cruelty, for food, clothing and other means. In the vegan diet we even avoid dairy products such as milk, yogurt, butter and other dairy products.Different people have different reasons for adopting a vegan diet. Some of them are too conscious about ethics and environmental concerns while others seek to improve health.
Don’t think that if you are a Vegan then you cannot follow Keto Diet in fact Keto Diet works the best with vegetarian foods. Every week you can buy a new variety of food from different categories. This will give your tastebuds a new flavor every week and you won’t feel bored eating the same kind of food again and again.
Categories of Vegan Grocery List:
- Herbs and Spices
- Dairy Alternatives
- Pantry Items
- Whole grains
- Soy Products
- Seeds and Peanuts
Fruits are rich in fibre, fresh, nutritious, antioxidant and a great snack during breakfast or evenings. You can add fruits in desserts or eat normally if you don't have much cravings. All fruits are packed with vitamins, minerals, phytonutrients and antioxidants you need to feel your best. You can even go for frozen fruits if you want. In Fact they have more nutrients than fresh fruits. Add fruits in your oatmeal, make shakes, smoothies or custards.
List of best FRESH FRUITS which you can add in your grocery list are :
- Berries: blueberries, strawberries, raspberries.
- Stone fruits: nectarines, plums, peaches, cherries.
- Citrus fruits: lemons, limes, oranges, grapefruits, clementines, apricot.
- Melons: cantaloupe, honeydew.
- Tropical fruits: papaya, mango, dragonfruit, lychee, pineapple, passionfruit, durian, guava, jackfruit.
List of best FROZEN FRUITS which you can add in your grocery list are below. These frozen fruits are best for making smoothies, oatmeals, snacking and baking purposes.
- Frozen blueberries
- Frozen Strawberries
- Frozen Peaches
- Frozen Mango
- Frozen Cherries
- Frozen Pineapple
- Frozen Banana
List of best DRIED FRUITS which you can add in your grocery list are:
Vegetables are a very essential part of your diet. They are rich in antioxidants, minerals, vitamins, fibre, enzymes, antioxidants and phytonutrients.Vegetables are necessary for the proper functionality and nutrient deficiencies. These come under the staple diet which we need to take everyday in our meal.
List of best VEGETABLES which you can add in your grocery list are:
- Leafy green Vegetables: Kale, spinach
- Cruciferous Veggies: cauliflower, broccoli,green cabbage
- Root vegetables: Carrots, sweet potato, potatoes
- Bell peppers
- Tomatoes of all varieties.
- Hot peppers of all varieties.
- Mushrooms of all varieties.
- Green beans, green peas
You can also add some frozen vegetables in your grocery store list which might be handy and helpful for you while cooking. There are tiny items which a lot of items we forgot to buy. So, it’s better to keep such items in your refrigerator all the time.
- Green peas
- Brussels Sprouts
- Green beans
Legumes includes food items such as beans, lentils and soy. They are a great source of protein and contain a lot of vitamins, minerals and antioxidants. Legumes are rich in fibre and should be consumed on a daily basis. You can keep canned legumes in your stock for using it as quick and healthy snacks.
List of best LEGUMES which you can add in your grocery list are:
- Black eyed beans
- White kidney beans
- Kidney beans
- Green lentils
- Red lentils
- Navy beans
Soy products are a great source of proteins and other nutrients. You should at least eat soy products once in a week. Some of the great food items under soy products are: Tofu, Soy Protein and Soy Milk.Seeds and Peanuts
Nuts and seeds are a great nourishing product. They are a rich source of dietary fat and proteins. They are rich in Vitamin E, Iron, Calcium, Omega 3 fatty acids, zinc, magnesium and more. Stock your kitchen with almonds, walnuts, cashews, hemp seeds, pumpkin seeds, sesame seeds and sunflower seeds.
You can add them in your shakes, smoothies, oatmeals or just eat as snacks. Nuts are also added in chocolate and protein bars to make them much worthy and healthy.
So, stock up your jars with :
- Nuts: walnuts, cashews, brazil nuts, pistachios, hazelnuts
- Seeds: sunflower seeds, chia seeds, flaxseeds, pumpkin seeds, sesame seeds
- Nut butter: almond butter, cashew butter, peanut butter
- Seed butter: tahini, sunflower seed butter
Any kitchen is just incomplete without whole grains. Rice, Oats , Quinoa are the common grains present in every kitchen. Even meals are nothing without flour. Let’s look at the other essential grains which you must add in your grocery store list.
- Brown rice and other rice varieties
- Bakery: breads, buns, tortillas
- Pasta: brown rice pasta, quinoa pasta, whole wheat pasta
- Rice cakes
- Whole grain flours: quinoa flour, buckwheat flour, whole wheat flour
There are a lot of dairy alternatives in Vegan Diet such as :
- coconut yogurt
- almond or cashew yogurt
- cashew cheese
- dairy-free milk such as almond, oat, soy, rice, hemp, cashew or coconut
- vegan sour cream
- vegan cream cheese
- cheddar or mozzarella style shreds
- cheese slices
- chocolate soy or almond milk
- coconut creamer
- vegan ice cream
Dry and fresh herbs are very important to make your meal full of flavours. As you cannot eat sodium salt in a vegan diet, it is important to take sea salt in your diet. Sea salt is rich in minerals and an addition to your diet. Spices consist of inflammatory and antioxidant properties. So, fill your jars with natural herbs and spices. List is below:
- dried basil
- dried bay leaves
- chili powder
- red pepper flakes
- fresh chives
- fresh or dried cilantro (coriander)
- curry powder
- fresh garlic, garlic powder
- ground ginger
- Italian seasoning
- onion powder
- dried oregano
- dried rosemary
- dried parsley
- black pepper
- sea salt
There are various items which we use while baking or cooking to make food more delicious. Since, vegan diets cut down a lot of food items, there are some alternatives which need to be adapted.
Sweeteners: If you like baking, you can use any of the sweeteners below for an unrefined option to refined white sugar.
- agave syrup
- coconut sugar
- maple syrup
- organic cane sugar
Baking and Cooking Items
- baking powder
- baking soda
- pure vanilla extract
- shredded coconut
Oil is the most necessary item needed to cook food. Some of the healthy oils which you can use are :
- Coconut oil
- Flaxseed oil
- Sesame oil
- Olive oil
- Canola oil
- Vegan butter
Now you know about the best keto diet foods to have in order to stay fit in 2020. Grab your shopping bags with nutrients, vitamins and minerals, enjoy a healthy lifestyle and keep yourself safe. Even if you are a vegan and cannot go with meat, chicken and fish, don’t worry about it. Go with the Vegan Keto Diet and have a healthy and fit body.