Keto is a great way to lose weight and enjoy the health benefits. The general rule of thumb for the ketogenic diet is to keep your carbs low and your fat intake high keto essentials. And knowing what to eat and what to avoid will make following your ketogenic diet even easier.
The ultimate goal of the ketogenic diet is to achieve nutritional ketosis. This is when your body burns stored fat for fuel instead of carbohydrates and sugar. Reaching this state of metabolism will require you to keep your carbohydrate intake as low as possible and focus on getting the majority of your recommended calories from fat. Ideally, you should stay below 20 grams of net carbs per day.
Follow this guide to learn which foods will help you stay on top of your ketogenic plan and which foods to avoid.
Food to eat
Fish and shellfish
Seafood is a great source of vitamins, minerals, and omega-3s. Most shellfish, especially fatty fish like salmon, contain virtually no carbohydrates, making them suitable for the ketogenic diet. It's best to stick to smaller fish like sardines, mackerel, and herring if you're concerned about mercury or other toxins. Also, avoid breading your fish as it will add a huge ton of carbs.
Keep in mind that shellfish can vary in their carbohydrate count depending on their type. For example, while shrimp and crabs do not contain carbohydrates, other types may contain carbohydrates. So even if seafood fits into your ketogenic diet, choose wisely.
Low carb vegetables
In addition to being rich in nutrients, such as vitamin C and various minerals, vegetables are an excellent low-carb source. When selecting vegetables for your ketogenic diet, opt for those that grow above ground, as underground vegetables like potatoes, beets, and yams are higher in carbohydrates.
Vegetables are a tasty way to add fat to your diet. Fry them with butter or cream and add olive oil to your salads. Olive oil is ideal for slow cooking.
Asparagus, lettuce, kale, olives, avocado, broccoli, tomatoes, spinach, bell peppers, cabbage, green beans, zucchini, eggplant, cucumber, and cauliflower are great low-carb vegetables. Carbohydrates.
Cheese
Rich in protein, calcium, and beneficial acids, cheese is an impressive source of fat on a ketogenic diet. Cheddar, goat cheese, blue cheese, cream cheese, cottage cheese, chevre, mascarpone, Parmesan, and mozzarella are some of the cheeses on the keto cheese list.
Meat and poultry
These two are staples on the ketogenic diet, and for a reason, they're both great high-fat and low-fat foods. With meat and poultry also comes high-quality protein that has been shown to preserve body mass in low-carbohydrate diets. If possible, opt for grass-fed and organic meat to enjoy all the omega-3 fats, conjugated linoleic acid, and antioxidants it has to offer.
Keep in mind that this doesn't mean you can eat endless chunks of meat. The ketogenic diet requires foods that are high in fat and low in protein. Remember, too much protein can prevent the body from going into ketosis.
Eggs
Whether you prefer them boiled, fried in butter, scrambled, or in omelets, eggs are a perfect keto food. A large egg contains less than 1 gram of carbs and about 6 grams, making the meal ideal for a keto lifestyle. When eating eggs, it is important to eat the whole egg as most of the nutrients, including antioxidants, are found in the yolk.
Coconut oil
Coconut oil contains lauric acid, which has been shown to promote a sustained level of ketosis. Studies also suggest that it can help with weight loss and the reduction of abdominal fat.
Nuts and seeds
Nuts and seeds make great snacks, especially when going keto. Plus, they're also heart-healthy and high in fiber to help you feel full and keep your calorie intake in check.
Nuts and seeds are easy to overeat, so try to limit your intake to less than 50 grams.
Berries
Since most fruits are high in carbohydrates, they are not ideal for a ketogenic lifestyle. Berries, on the other hand, are an exception. In addition to being sweet and full of antioxidants, raspberries, blackberries, blueberries, and strawberries are great low-carb fruits.
High-fat dairy
Full-fat dairy products like butter and cream are great fats to incorporate into a ketogenic diet. Try to avoid milk as the sugar in milk builds up quickly and can kick you out of ketosis. If you must add it to your coffee, limit your intake to a maximum of one tablespoon.
Drinks on Keto
Toilet
Diet or not, water is the number one drink for healthy living. Enjoy it hot, cold, sparkling, or with natural flavorings like lemons, limes, or cucumbers.
Coffee and tea
As long as they are not sweetened, coffee and tea are keto drinks. Although a small amount of milk or cream is fine, stay away from 'light' coffee and milk tea. They are usually made with skimmed milk and contain flavorings rich in carbohydrates.
Bone broth
In addition to being packed with an impressive amount of nutrients, bone broth is also keto-friendly and incredibly easy to make at home. To give it more flavor and energy, add a little butter.
Foods to avoid
Fruits
Not all fruits are suitable for your ketogenic diet due to their high sugar content. It is better to enjoy them from time to time.
Sugar
Sugar is an enemy of your progress on the ketogenic diet. Sodas, sports drinks, fruit juices, candy, pastries, chocolate bars, and breakfast cereals are some of the foods that should not be added to your meal plans. Artificial sweeteners also make this list, so it's always important to read labels for hidden sugars in sauces, condiments, and other packaged foods.
Starchy foods
Bread, pasta, rice, legumes, and potatoes (including sweet potatoes) are foods you should try to avoid on the ketogenic diet. But this does not imply that you can never enjoy a slice of bread or a plate of pasta. There are good keto-friendly alternatives available that include keto bread and keto pasta.
Beer
Due to the high amounts of carbohydrates, beer is a big no-no. But luckily, there are several low-carb beers worth considering.
Treats for special occasions
Alcohol
Wine is, in addition to a classic source of getting your dose of antioxidants, also an excellent low-carb option. Champagne, whiskey, brandy, vodka, and cocktails are also safe on keto as long as they don't contain sugar.
Dark chocolate
Chocolate and cocoa are very keto-friendly. It's good to know that the chocolate mentioned here is not your typical milk or white chocolate.
Only dark chocolate that contains a minimum of 70% cocoa solids counts as keto-friendly.
Tips for a ketogenic lifestyle
- Invest in good quality, healthy unprocessed foods.
- Ideally, stay below 20 grams of carbohydrates in your daily intake.
- Only eat when you are hungry and stop when you feel full.
Embarking on a ketogenic diet doesn't have to be overwhelming. Use the guide above to add keto foods to your diet and watch your body thank you.
