11 Foods To Eat On A Ketogenic Diet
A ketogenic or keto diet is a low-carb, high-fat diet that aims to make ketosis burn fat effectively. Over 60 studies have shown that a ketogenic diet does not only improves your overall health but also aids in weight loss.
Ketosis is a natural metabolic state that occurs when the body begins to burn stored fat for energy instead of carbohydrates. It has many health benefits, including weight loss, lower blood sugar levels.
Because the ketogenic diet lacks carbohydrates, it is rich in proteins and fats.
If you have decided to move forward trying a ketogenic diet, you will have to eat about 20 to 50 grams of carbohydrates per day and around 1.5 g of protein per kilogram of your body weight.
There are many nutritious foods that you can add to your keto diet plan. Find here 11 healthy foods to eat on a keto diet.
Low Carb Vegetables
Vegetables are low in calories and carbs, but high in many nutrients like fiber, vitamin C, and minerals.
They also contain antioxidants that protect your body against free radicals and stop them from harming your cells.
There are various vegetables that are ideal for the keto diet, find below some of them:
- Mushrooms: 100 g contains 3.3 grams of carbs
- Celery: 100 g contains 2.97 grams of carbs
- Eggplant: 100 g contains 6 grams of carbs
- Spinach: 100 g contains 3.8 grams of carbs
- Broccoli: 100 g contains 7.2 grams of carbs
- Cauliflower: 100 g contains 5 grams of carbs
- Zucchini: 100 g contains 3.1 grams of carbs
Fruit For Ketogenic Diet
Berries
All fruits are high in carbs that’s why they taste sweet, the sweeter the fruit is the more sugar it contains, except berries if eaten in moderation.
Berries are low in carbs and high in fiber, they are also loaded with antioxidants that reduce inflammation and protect you against disease.
Here are the carb counts for 100 g of berries:
- Raspberries: 12 grams carbs
- Strawberries: 8 grams carbs
- Blackberries: 10 grams carbs
- Blueberries: 14 grams carbs
Avocados
Avocados are a healthy and keto-friendly option. They are packed with healthy monounsaturated fats, vitamins, fiber, and minerals, including potassium.
Increasing your potassium intake may help make the transition to a keto diet easier, and helps you relieve symptoms of ketogenic flu during your first keto days.
Moreover, avocados may help decrease bad cholesterol “ LDL”, increase good cholesterol “HDL”, and improve triglyceride levels.
One-half of a medium avocado (100 grams) contains 9 grams of carbs, of which 7 grams of it are fiber, which means that the net carb count is only 2 grams.
Meat And Poultry
Meat and poultry are considered high-quality protein sources, they are rich in B vitamins, and minerals, including potassium, selenium, and zink.
They also contain creatine, taurine, carnosine, and absorbable iron that benefits your overall health, and you can only find them in animal products.
One study in older women found that consuming a diet high in fatty meat led to HDL cholesterol levels that were 8% higher than on a low-fat, high-carb diet. This study helps us understand why the ketogenic diet has been found to improve cholesterol levels.
If you want to get the most health benefits from your meat, it’s best to choose grass-fed raised meat and poultry. Because animals that are raised in this way produce meat with higher amounts of omega 3 and contain more antioxidants than meat from grain-fed animals.
High Fat Dairy Products
Moderate consumption of high-fat dairy products may reduce the risk of heart attack and stroke.
Greek Yogurt and cheese
Plain Greek yogurt and cheese are healthy, rich in vitamins, minerals, and high-quality protein.
100 grams of plain Greek yogurt contains 3 grams of carbs and 8 grams of protein. The same amount of cottage cheese contains 3 grams of carbs and 12 grams of protein.
People who consume greek yogurt and cottage cheese on a daily basis are able to increase their muscle mass and muscle strength.
Butter And Cream
Butter and cream are a good source of fat and contain only trace amounts of carbs, which makes them a perfect choice for people following a ketogenic diet.
They are also rich in conjugated linoleic acid, the fatty acid that may promote fat loss.
Eggs
Eggs are one of the healthiest superfoods on the planet. They are loaded with vitamins, minerals, high-quality protein, good fats, and various other nutrients.
Most of the beneficial nutrients in the egg are found in its yolk, including the antioxidants lutein and zeaxanthin that boosts eye health.
Egg consumption triggers hormones that increase the feeling of fullness and keep the blood sugar levels stable for a longer period. This means that eggs are a killer weight-loss food.
One large egg provides you with 6 grams of protein, and less than 1 gram of carbs, which makes it the perfect keto-friendly healthy food.
Seeds And Nuts
Nuts and seeds are a healthy addition to any diet, they are high fat and low carb foods.
Studies have found that frequent nut consumption is linked with a reduced risk of heart disease, certain cancers, depression, and obesity.
Moreover, nuts and seeds also contain a high amount of fiber, which helps boost weight loss by increasing feelings of fullness for longer.
Most nuts and seeds can fit into a low carb diet, they are all low in net carbs but the amount varies a bit among the different types.
Read below the counts carbs for 28 grams of some different seeds and nuts:
- Almonds: 3 grams net carbs (6 grams total carbs)
- Walnuts: 2 grams net carbs (4 grams total carbs)
- Pistachios: 5 grams net carbs (8 grams total carbs)
- Pecans: 1 gram net carbs (4 grams total carbs)
- Sesame seeds: 3 grams net carbs (7 grams total carbs)
- Pumpkin seeds: 4 grams net carbs (5 grams total carbs)
- Flaxseeds: 0 grams net carbs (8 grams total carbs)
- Chia seeds: 1 gram net carbs (12 grams total carbs)
Coconut Oil
Consuming coconut oil may be one of the best ways to help you get into ketosis. It has unique properties that make it a great fit for a ketogenic diet.
Coconut oil contains fats called medium-chain triglycerides (MCTs). Unlike long-chain fats found in fatty meat and dairy, MCTs are rapidly absorbed and taken up directly by the liver and converted into ketones or used for energy.
By increasing ketone levels, coconut oil and MCTs can help you decrease calorie consumption and increase your energy levels.
Moreover, coconut oil may increase metabolic rate, and help obese adults lose belly fat and weight.
Olives
Olives contain a healthy antioxidant called Oleuropein. It has anti-inflammatory properties and may protect your cells from damage, which makes olives a great addition to the diet for anyone who wants to reduce pain and inflammation.
Moreover, studies suggest that consuming olives may help prevent bone loss and decrease blood pressure.
A one-ounce (28-gram) serving of olives contains 2 grams of total carbs and 1 gram of fiber.
Dark Chocolate
Dark chocolate is a delicious source of antioxidants.
the cocoa in dark chocolate contains many flavanols that lower blood pressure, insulin resistance and reduce the risk of heart disease.
Adding dark chocolate to a ketogenic diet plan is a good choice. However, it’s important to choose dark chocolate that contains more than 70% of cocoa.
When buying chocolate or any cocoa product, read the label carefully and make sure it has no added sugars and a minimal amount of carbs per serving.
Tea And Coffee
Unsweetened coffee and tea are healthy and carb-free drinks. They contain caffeine that may help boost your metabolism and may improve your performance and mood.
In addition, the polyphenols in coffee and tea have been shown to reduce the threat of cardiovascular disease and stroke.
Moreover, Coffee has lots of certain antioxidants that help keep your blood sugar lower and more stable.
Conclusion
A ketogenic diet is a low-carb, high-fat diet that can help you burn fat more effectively. It has many benefits for weight loss, cholesterol levels, blood sugar control, and other health-related goals.
To reach all the health benefits of a ketogenic diet, include these 11 foods in your meals.
