An efficient keto diet can incorporate various foods that are low in carbohydrates. Nonstarchy vegetables like broccoli, cauliflower, green beans and zucchini provide plenty of essential vitamins and minerals while having significantly fewer calories and carbs than many other vegetables.
Cheese and full-fat yogurt without added sugar are two staples of a keto diet, as are fruit juice and high-sugar soda. When selecting foods for keto dieting, avoid those with added sugar such as low-fat flavored varieties as these could contain unhealthy levels of added carbs and calories.
Nuts and Seeds
Most nuts and seeds are an ideal addition to a keto diet diet because they provide healthy fats, fiber, vitamins and minerals in ample amounts. However, it is important to be wary of certain nuts and seeds which have high net carb counts (which includes fiber) that could quickly exceed your daily macro allowances.
Flax seeds contain six grams of net carbs per two-tablespoon serving, but this figure mainly comes from soluble fiber content – so consumption should be limited as much as possible. Chia seeds on the other hand boast an eight gram net carb count per one ounce serving with an especially favorable fat/fiber ratio than most nuts and seeds.
Pumpkin seeds (pepitas) are an ideal food choice for the keto diet, offering an abundance of nutrient-rich fats, proteins, B vitamins, iron, calcium magnesium and zinc – not to mention disease fighting lignans such as chlorogenic acid quercetin and kaempferol that fight disease and contribute to health benefits.
Walnuts are another fantastic keto diet choice. A 1/4 cup serving provides four net carbs and contains high levels of dietary fiber and omega-3 fats; these help regulate cholesterol and lower LDL (bad) cholesterol levels, plus provide vitamin E, potassium, folate, magnesium and choline – making this snack a nutritious boost to any keto meal plan!
Peanuts, as part of the legume family, contain far fewer net carbs per ounce than many other nuts, with only 2.1 g per ounce. Just like their keto-friendly peers, peanuts provide healthful fats, proteins, vitamins and minerals – such as anti-ageing antioxidants like vitamin E and folate – plus their delicious nutty texture adds another nice textural dimension to recipes. Pistachios also make excellent keto-friendly options; their protein, folate and magnesium content make them great additions; finally when starting off new with keto, starting small amounts can allow your body adjust before consuming large quantities that may cause intestinal discomfort or bloat.
Olive Oil
Prioritising fat-rich foods such as olive oil, avocados and fatty fish when on a keto diet is crucial. A single tablespoon of olive oil provides 14 g of fat – helping you reach your daily quota more easily! Olive oil also boasts numerous health benefits including vitamin E, calcium and potassium content.
Olive oil’s primary fatty acid, oleic acid, has been associated with reduced risk of heart disease and reduced inflammation. Extra virgin olive oil (EVOO) also boasts polyphenols – antioxidant compounds known to decrease risk for cardiovascular conditions and cancer.
Eggs are an excellent source of healthy monounsaturated fats and protein for those on the keto diet. Try them boiled or in an omelet as an early morning breakfast option that will keep you full until lunch time arrives. Eggs also make for a tasty vegetarian-friendly option as long as they aren’t breaded or battered with high-carbohydrate batters that contain added carbohydrates.
Nuts and seeds are packed with healthy fats and an abundance of protein, providing an energizing snack option with less than 1 gram of carbohydrates per serving – helping you feel satisfied even after snacking on these filling treats! You can enjoy raw or roasted versions for maximum enjoyment. A serving of mixed nuts or seeds provides filling sustenance!
Fatty fish and seafood are an ideal way to increase healthy fats on the keto diet. Salmon, sardines, mackerel and herring all contain omega-3 fatty acids which have been proven to lower cholesterol levels, reduce inflammation, prevent triglycerides from building up and promote brain health.
Non-starchy vegetables make an excellent addition to a keto diet diet as they’re low in carbohydrates and packed full of fibre. A cup of spinach offers less than 4 g of carbs while still providing ample vitamin C content and folate-rich folate, which may prevent birth defects as well as certain forms of cancer.
When selecting non-starchy vegetables, make sure they do not contain added sugars such as cruciferous veggies and legumes. Other excellent choices include asparagus – rich in bone-building calcium and immune-enhancing vitamin C as well as energy boosting iron and immunity-enhancing vitamin A; Chinese cabbage also offers energy boost.
Coconut Oil
Though many experts warn about coconut oil being an artery-clogger, followers of the keto diet largely welcome its consumption and have found numerous health advantages from it. Coconut oil contains healthy saturated fats as well as medium-chain triglycerides (MCTs), which are broken down more rapidly into energy for energy production than long-chain triglycerides; MCTs found in coconut oil help facilitate ketosis by stimulating ketone production within your body and keeping you in an state of ketosis.
Coconut oil can be found in high-fat foods such as keto snack bars, sugar-free iced teas and low carb shakes, while it’s an ideal addition to hot dishes such as sauteed vegetables or stir fries. When selecting this oil for cooking purposes, be sure to choose unrefined as this provides access to a full spectrum of beneficial fats and antioxidants.
Seafood is an excellent source of both protein and healthy omega-3 fats, especially salmon and sardines, both of which also offer valuable amounts of vitamin B12, iron and zinc.
Other healthy sources of protein include lean beef and pork. Both meats contain essential vitamins like riboflavin, niacin and B6. However, eating too much can lead to weight gain as well as increase the risk for heart disease, diabetes and high cholesterol.
Nuts, seeds and legumes are an excellent source of both protein and healthy fats. Try including these foods into your meals regularly by including roasted nuts and seeds with beans and lentils; use these ingredients to make dips or sauces like hummus or falafel!
Healthy fats are an integral component of the ketogenic diet and can be found in many sources, such as avocados, olive oil, butter, ghee and coconut oil. These oils can be used for cooking, frying or dressing to add variety and depth of flavor to meals.
Avoid unhealthy fats found in fast foods and refined carbohydrates that could thwart your weight loss goals, such as white, brown and cane sugar as well as wheat, oats, rice jasmine couscous.
Berries
Berries make delicious low-carb snacks that make a welcome addition to the keto diet. Lower in carbohydrates than most fruits, they provide an ideal replacement for sugary snacks or desserts while providing antioxidants, beneficial plant compounds, vitamins, and fiber benefits. You can savor berries by themselves or combine them with non-starchy vegetables and collagen for an indulgent breakfast smoothie option!
Blackberries are another keto-friendly fruit with low net carbs and abundant nutritional value. A cup of blackberries provides only 3g of net carbohydrates while providing essential dietary fiber, iron, vitamin C and potassium – not to mention their disease-fighting phytochemicals!
Strawberries are another low-carb fruit rich in soluble fiber and antioxidants, offering many health benefits including Vitamin C, K, manganese and potassium. One cup of sliced strawberries only has 53 calories! Enjoy them as a snack or add them to yogurt salads or other dishes as part of a healthier lifestyle plan.
Raspberries, blackberries and cranberries all fit within the parameters of keto diet diet plans, with one cup containing 9g net carbs; they’re an easy addition to many low-carb meals and make for tasty snack options.
Kiwi is another delicious and healthy fruit suitable for the keto diet, offering 7g of net carbs in 1 cup sliced. Additionally, this fruit offers essential vitamin C, fiber, potassium and phosphorus while offering disease-fighting phytochemicals which may lower heart disease risk, cancerous cells growth and diabetes development risk.
When selecting keto foods, ensure they contain high-quality sources of protein like grass-fed meats, cage-free eggs, wild-caught fish, organ meats and full-fat dairy products. Avoid processed and packaged items containing added sugars, trans fats and artificial ingredients as well as alcohol or sugary sodas; to better manage appetite or cravings try eating smaller meals more frequently along with healthy whole-food snacks between each meal – this will help ensure you remain within your daily carb allowance and manage weight more easily.