The Ultimate List Of Foods For Your Ketogenic Diet( Beginners)

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The very popular and effective Keto diet. We all know how keto diet plan uses the body protiens and fats to provide energy to the body. The main purpose of Keto diet is to cut down on the carbohydrates. It limits the carbs quantity upto 20-50gms a day. This is a very challenging diet, but it is very effective and starts showing the result in 2-3 months. There are Effective foods for ketogenic diet which can be consumed dring keto diet. Let us have a look at the list-

List Of Top foods to eat for ketogenic diet:

1. Seafood-

Fish and seafood comes in the range of keto friendly diet. They are rich in Vitamins, potassium and selenium and contains very low carb value, which is the main concern of the Keto diet. Try to have atleast two servings of seafood weekly.

2. Low carb vegetables-

Since we have to cut short on the carbs value, why not switch to low carb vegetables. There are many vegetables which are rich in vitamins, minerals and fibres and have very low content of carbohydrate.

Low carb vegetables are Non- starchy and are also very rich in antioxidants. Like- Broccoli, Cauliflower, Green Beans, Bell peppers, Zucchini and Spinach.

3. Cheese-

Many people have the misconception, that cheese will make you fat. But cheese contains zero carbohydrates, they are rich in fat content, which makes it perfect for the keto diet.

But cheese als contains saturated fats, which can be a concern if you are woried about the heart disease. So, consumng the cheese in a limited quantity is good for health.

One ounce or 28 gms of cheddar cheese provides 1grams of carbs and 7 grams of protiens.

4. Avocados-

Avocados are very nutritious and healthy. They are high in potassium, minerals and mono saturated fat. A medium avocado contains 9 gms of carbohydrates and 7 gms of fiber, which is good for health and best foods for ketogenic diet.

They also help in improving cholesterol and triglyceride levels.

5. Plain Greek Yogurt-

Yogurt has always been very beneficial for the health. It improves the digestion system and is also very high in protiens. They contain some carbs, but you can eat them in keto diet. Carbs greek yogurt is highly recommended foods for ketogenic diet Its healthy foods for keto diet.

150 gms of plain yogurt provides 5gms of carbs and 11 gms of protein. Both yogurt and cottage cheese decreases the appetite and makes us feel full.

6. Meat and Poultry-

You might not be expecting this one, because many people tend to avoid it thinking it makes them fat. Or many diet plan tells you to cut short on meat. But if we research on it, they both are staple food, which is very good in keto diet.

They contains no carbs and are rich in Vitamin B, minerals,potassium, zinc etc. The best choice in this is the grass fed meat because it is very rich in omega 3 fats and is also anti oxidant.

7. Eggs- Protein foods for keto diet

This is the healthiest and the most nutritious food on the planet. One large egg contains 1grams of carbs and less than 6grams of protein. You can eat egg in your keto diet, it is the perfect choice.

Many people only eat the white part of the egg, but it is important to eat the whole of the egg, as the nutrients are found in the yolk part, which is beneficial for eye and heart.

8. Coconut Oil-

Many people use coconut oil in cooking. It is very good for heath, Skincare and best hair oil for hair. They are rich in MCTs, MCTs go directly in the liver and gets converted into ketones which provide energy to the body. It is also very helpful in losing the belly fat.

9. Olive Oil–

The oil perfect for the heart health and perfect foods for ketosis diet. Olive oil is very high in oleic acid, it is that monosaturated fat which decreases the heart risk. It is very beneficial in the keto diet, as it contains no carbs.

Olive oil is mainly used for salad dressings and it is also added to cooked food.

10. Nuts and Seeds-

These are the kind of snacks which are very helpful in keto diet. They are very healthy with low carbs and high fat and easy foods for keto diet. The consumption of the Nuts reduces the heart risk, cancer and depression. They are very high in fibre and makes us feel full.

Some of the carb content of 1 ounce of Nuts are as follows-

Almonds-3 grams of net carb
Macadamia nuts- 2 grams of net carb
Flaxseeds- 0 gram of net carb
Pumpkin seeds- 4 grams of net carb
Pistachios- 5 grams of net carb
Chia seeds-1 gram of net carb.

11. Berries–

There are many fruits which have very high content in carbs, but berries are considered to be an exception. They have hih content in fiber and very low content in carbs. Its good food for a ketogenic diet.

Raspberries and Blackberries contains digestible carbs. They are also loaded with anti oxidants, which protects against many diseases.

12. Butter and Cream-

This might be the favoite of many people and seeing them in the foods which can be taken during keto diet, you all might be very happy.

Butter and cream they both are good fats which can be included in keto diet, their carb value is very limited. The researchers have also shown that, moderate consumption of butter and cream can reduce the risk of heart disease.

13. Olives-

They are as nutritious as olive oil. It is just the solid form of olive oil. Olives are rich in anti oxidant Oleuropein, they have the anti-inflamm atory properties and also protect cells from getting damaged.

Olives carbs value differ in every olives due to the size. Still a 28 grams of olives contains 2 grams of total carbs and 1 gram of fiber.

14. Dark Chocolate Ketosis-

You did not see this coming, being on diet and getting to eat chocolate is such a bliss. But you need to be aware, we are talking about dark chocolates, not the chocolate bar.

Dark chocolates are super rich in anti oxidants. They contain flavanols, which reduces the risk of heart disease.

You need to chose the dark chocolate which contains atleast 70% of cocoa powder. One ouce or 28 gms of dark chocolate which is not sweetened, provides 3 grams of net carbs.

Best Drinks for a Keto Diet

15. Water-

It is good to drink water, it also helps in reducing the weight. You either drink plain or sparkling water. If you feel any headache with the keto diet, you can add few shakes of salt to water.

16. Coffee-

You can drink coffee with No sugar. A small amount of milk or cream is good.

17. Tea-

You can drink green, black, herbal tea as much as you want, just do not add sugar to it.

18. Bone Broth–

Bone Broth is one great drink to have during keto diet. It is hydrating, electrolytes and full of nutrients. If you wish to get some energy with it, you can even add butter in it.

These are the 14 foods on the keto diet and 4 drinks which you can eat or drink during the keto diet, you can make the dishes with them and consume it.

To make the keto diet more fun and easy, I recommend you to contact custom keto diet and tell them your food preferences.

They by analysing your body weight, height, built up, routine and food choices give you keto receipes, which are nutritious and also tasty to eat.

The food which are a strict No No during keto diet are as follows-

Dont Eat Following foods for ketogenic diet:

Grains
High sugar fruit
Sweetened yogurt
Juices
Chips and crackers
Potatoes
Most alcohols including beer, wine
Candy and Chocolate bar
Cooked rice
Cooked pasta
Sugary Beverages

You can have the replacements of some of the above foods like- Keto Bread, Keto Pasta, Keto Rice, Keto Porridge.

So, these are the keto friendly foods list which you can and can’t consume during Keto diet.

Always remember, before starting the diet, please consult a dietician (recommended custom keto diet) so that they can give you a proper guidance about the diet. Do you have any experience on Keto Diet?

FAQ-

What fruits are good in Keto?

Any kind of low sugar fruits like – Melons, Apricot, Berries, Peaches etc.

Does Keto diet really work?

Yes, it definitely works if you follow the diet with discipline.

How much time before you start seeing results?

2-3 months.

Is peanut butter Keto?

Yes, peanut butter has low carb value. It is high in fats and fiber. So, it is definitely good in Keto.