13 Foods to Eat on a Ketogenic Diet

foods to eat on a ketogenic diet

The ketogenic diet has grown quite popular lately.

No wonder since studies have discovered that a ketogenic diet is a very low-carb, high-fat diet, and efficient for weight loss, diabetes, and epilepsy.

A ketogenic diet usually restricts your carbs consumption to 20–50 grams each day. Even though it seems difficult at first, but many nutritious foods can match this kind of diet.

We will tell you 12 healthy foods to eat on a ketogenic diet. Here is the list:

1. Vegetables

Many vegetables have low calories and carbs but a lot of nutrients, like non-starchy vegetables. You should consume a lot of these many kinds of vegetables.

Besides, you should take note of their net carb count. You can find out by totaling the carbs minus the fiber. Non-starchy vegetables have net carb count about less than 1 gram to 8 8grams.

Furthermore, you can have many benefits by consuming vegetables such as protecting yourself against free radicals, reducing the risk of cancer and heart disease, and many other benefits.

2. Seafood

Fish and shellfish are well-known among who practice keto diets (like Salmon that’s rich in vitamin B, potassium, selenium while containing zero carbs)

Shellfish is also a popular keto-friendly food, though you have to pay attention to the types since the carbs in different types of shellfish vary. That’s why you need to know the range of carbs you want to stick to.

Here are the carb counts for 3.5-ounce (100-gram) portions of some famous examples of shellfish:

Mussels: 7 grams
Squid: 3 grams
Clams: 5 grams
Octopus: 4 grams
Oysters: 4 grams

To get the maximum benefit, we suggest you eat at least two portions of seafood every week.

3. Eggs

Eggs are one of the most healthy food you can find in this world.

Ketogenic lifestyle followers love these foods since it typically has less than 1 gram of carbs and less than 6 grams of protein. Besides, eggs are capable of making you feel full and make your blood sugar levels
trigger hormones that increase feelings of fullness and keep blood sugar levels stable.

It’s essential to eat the entire egg since most of an egg’s nutrients are discovered in the yolk part. Some of you may be concerned about the cholesterol that’s found in the yolk. But actually, consuming egg yolks don’t increase the blood cholesterol levels for most people. Eggs change the shape of LDL, so they reduce the risk of heart disease.

4. Cheese

Another favorite food for ketogenic diet followers is cheese because cheese has very low carbs and a lot of fat.

Even though cheese has high saturated fat, but few studies prove cheese increases the risk of heart disease. Some studies state that cheese may assist in protecting you from heart disease.

There is another benefit; eating cheese repeatedly will reduce the decline of muscle mass and strength that often happens as you get older.

5. Avocados

Avocados are not just delicious. They’re also healthy. One hundred grams (about one-half of a medium avocado) have 9 grams of carbs.

Besides that, avocados are loaded with many vitamins and minerals (like potassium). Furthermore, the more you consume potassium, the more your transition to a ketogenic diet becomes more comfortable.

6. Meat and Poultry

Meat and poultry are deemed as essential foods if you want to follow a ketogenic diet.

Fresh meat and poultry have no carbs and are rich in B vitamins and several minerals (like potassium, selenium, and zinc). What’s more, they’re also rich in high-quality protein, and it helps to maintain the muscle mass you practice a very low-carb diet.

7. Coconut Oil and Olive Oil

Coconut oil has unusual properties that make it perfect for a ketogenic diet lover: medium-chain triglycerides (MCTs). MCTs are consumed directly by the liver and transformed into ketones or utilized as an instant source of energy.

The primary fatty acid in coconut oil is lauric acid, a slightly longer-chain fat. Researchers claimed that the mix between coconut oil’s MCTs and lauric acid could improve a maintained level of ketosis.

Meanwhile, Olive oil is high in oleic acid –a monounsaturated fat that has been found to decrease heart disease risk factors. It provides impressive benefits for your heart.

Moreover, extra-virgin olive oil is rich in antioxidants that are recognized as phenols. These compounds will guard your heart health by reducing infection and improving artery function. All of these benefits make olive oil is great for a ketogenic diet.

8. Plain Greek Yogurt

Plain Greek yogurt and cottage cheese are healthy, high-protein foods.

While they contain some carbs, they can still be included in a ketogenic lifestyle.

Five ounces (150 grams) of plain Greek yogurt provides 5 grams of carbs and 11 grams of protein. That amount of cottage cheese provides 5 grams of carbs and 18 grams of protein.

Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness.

Either one makes a tasty snack on its own.

However, both can also be combined with chopped nuts, cinnamon, and optional sugar-free sweetener for a quick and easy keto treat.

9. Nuts and Seeds

Nuts and seeds are healthy, high-fat, and low-carb foods.

Frequent nut consumption has been linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases.

Furthermore, nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall.

Although all nuts and seeds are low in net carbs, the amount varies quite a bit among the different types.

Here are the carb counts for 1 ounce (28 grams) of some popular nuts and seeds.

Almonds: 3 grams net carbs (6 grams total carbs)
Brazil nuts: 1 gram net carbs (3 grams total carbs)
Cashews: 8 grams net carbs (9 grams total carbs)
Macadamia nuts: 2 grams net carbs (4 grams total carbs)
Pecans: 1 gram net carbs (4 grams total carbs)
Pistachios: 5 grams net carbs (8 grams total carbs)
Walnuts: 2 grams net carbs (4 grams total carbs)
Chia seeds: 1 gram net carbs (12 grams total carbs)
Flaxseeds: 0 grams net carbs (8 grams total carbs)
Pumpkin seeds: 4 grams net carbs (5 grams total carbs)
Sesame seeds: 3 grams net carbs (7 grams total carbs)

10. Berries

Most fruits are too high in carbs to include on a ketogenic diet, but berries are an exception.

Berries are low in carbs and high in fiber.

Raspberries and blackberries contain as much fiber as digestible carbs.

These tiny fruits are loaded with antioxidants that have been credited with reducing inflammation and protecting against disease.

Here are the carb counts for 3.5 ounces (100 grams) of some berries

Blackberries: 5 grams net carbs (10 grams total carbs)
Blueberries: 12 grams net carbs (14 grams total carbs)
Raspberries: 6 grams net carbs (12 grams total carbs)
Strawberries: 6 grams net carbs (8 grams total carbs)

11. Butter and Cream

Butter and cream are good fats to include on a ketogenic diet. Each contains only trace amounts of carbs per serving.

For many years, butter and cream were believed to cause or contribute to heart disease due to their high saturated fat content. However, several large studies have shown that, for most people, saturated fat isn’t linked to heart disease.

Some studies suggest that moderate consumption of high-fat dairy may possibly reduce the risk of heart attack and stroke.

Like other fatty dairy products, butter and cream are rich in conjugated linoleic acid, the fatty acid that may promote fat loss.

12. Unsweetened Coffee and Tea

Coffee and tea are incredibly healthy, carb-free drinks. They contain caffeine, which increases your metabolism and may improve your physical performance, alertness, and mood.

What’s more, coffee and tea drinkers have been shown to have a significantly reduced risk of diabetes. Those with the highest coffee and tea intakes have the lowest risk of developing diabetes (86Trusted Source, 87Trusted Source).

Adding heavy cream to coffee or tea is fine, but stay away from “light” coffee and tea lattes. These are typically made with non-fat milk and contain high-carb flavorings.

13. Dark Chocolate and Cocoa Powder

Dark chocolate and cocoa are delicious sources of antioxidants.

Cocoa has been called a “superfruit,” because it provides at least as much antioxidant activity as any other fruit, including blueberries and acai berries.

Dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy.

Somewhat surprisingly, chocolate can be part of a ketogenic diet. However, it’s important to choose dark chocolate that contains a minimum of 70% cocoa solids, preferably more.

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