You could say that followers of the keto diet are increasing on daily basis. if you are also in the same league of people who look for the best foods to eat in the keto diet, then you are at the right place.
Hence, you might want to be with me until the very end of this write which is about the best foods to eat on a keto diet.
I have tried to include a number of important pointers when it comes to eating food on a keto diet.
A keto diet could be one of the ways by which a person might be able to lose weight. In a keto diet, a person may consume food that is high in fats, moderate in protein, and low carb diet. Any food that is high in carbs needs to be avoided.
This is done because normally the body tries to use carbs so that it could convert them into energy for the body. Whereas with the keto diet, the excess fat is stored and may lead to increased weight.
When on a keto diet, food that is high in carbs needs to be avoided. So that your body may go into a carb deficient state and it might be able fat to convert into energy.
When the excess fat is converted into energy, fat is lost and it could lead to a decrease in weight. Here are some of the best keto diet fruits that you could also intake while you are on the keto diet.
Top 15 Foods For a Keto Diet
A keto diet might seem challenging, but it allows many nutritional foods. Not all food that we eat may be good for a keto diet. However, certain food items may be considered to be a good option in a keto diet. Below is a list of some food items that may be good for a ketogenic diet or a keto diet:-
Fish and shellfish can be considered to be some of the best seafood that might be healthy for a keto diet. Salmon and other fish are not only carb-free but also rich in Vitamin B, potassium, and selenium.
Carbs count in seafood varies by type. Shrimp and most crabs have little to no carbs, while oysters and octopus are high on carbs.
Moreover, salmon, sardines, mackerel, and other fatty fish are high in omega-3 fats, which might be related to lower insulin levels and increased insulin sensitivity. Frequent fish intake may also lead to improved brain health and a decreased risk of disease.
This one approves of the fact that salmon could really help in decreasing the inflammation parameters.
Meat may be considered a staple food in a keto diet. Fresh meat contains no carbs and is high in Vitamin B and other important nutrients. It is also a good source of high-quality protein that might preserve muscle mass during a low-carb diet or a keto diet.
It may be beneficial to choose grass-fed meat than meat from grain-fed animals since it may contain more omega-3 fats.
Eggs could be considered ideal for a keto diet. The same has been mentioned in this governmental paper. It may have healthy protein contents that might really help you cover daily protein intake. In addition to being rich in protein, they may also trigger hormones that increase the feeling of fullness.
It is important to eat whole eggs rather than just taking egg whites. Most of the nutrients are found in egg yolk. It includes antioxidants like lutein and zeaxanthin, which may protect eye health. Egg yolk may also contain mineral choline, which might play an important role in brain function, memory, mood, and metabolism.
There are a number of varieties of cheese available that are low in carbs and high in fat, making them a good fit for a keto diet. Cheese is not only good in fat, protein but is also rich in calcium. It is high in saturated fat, but might not increase the risk of heart disease.
Cheese also contains Conjugated Linoleic Acid (CLA), which might improve the composition of the body. In addition, it may also help reduce the loss of muscle mass and strength that usually may occur with ageing. Below is a list of some cheeses that are low in carbs and maybe good for a keto diet:-
- Cheddar cheese
- Cottage cheese
- Cream cheese
- Goat cheese
- Blue cheese
Plain Greek Yogurt
Plain Greek yoghurt is healthy, high-protein food that contains some carbs, so it may be eaten in moderation in a keto diet. Yoghurt has been shown to help decrease appetite and might promote the feeling of fullness. It can be combined with nuts, cinnamon, or other spices to make a quick keto dish.
Green Leafy Vegetables
Green leaf veggies are extremely low in carbs which might make them a good fit for the keto diet. Some green leafy vegetables may also be a rich source of vitamins, minerals, and antioxidants. Dark leafy greens like spinach, kale, and collard green are rich in Vitamin K and iron.
Vegetables could also be added to the keto diet process as per this document.
Green vegetables may be important to any diet because they add bulk to it without increasing the carbs count. Moreover, some herbs such as oregano and rosemary may add ample flavour while providing no carbs. Some keto-friendly green leaves are:-
- Salad greens: lettuce, baby spinach, arugula, frisee, etc.
- Cooking greens: collard greens, mustard greens, kale, cabbage, etc.
- Herbs: thyme, oregano, basil, rosemary, etc.
There are some non-starchy vegetables that are low in carbs and calories yet they are full of other nutrients and oxidants because of which they may be included in the keto diet. They make a good substitute for high-carb foods.
Below is a list of some non-starchy vegetables:-
- Spaghetti squash
- Brussels sprouts
Unsweetened Plant-Based Milk
Some varieties of plant-based milk may be keto-friendly, such as soy milk, almond milk, and coconut milk. Milk that is sweetened should be avoided and instead, sweetened milk should be taken on a keto diet
However, oat milk is one such unsweetened milk that may be avoided even though it is unsweetened. This is because it is high in carbs and is not good for a keto diet.
Peppers may be fruits, but they are used as vegetables in cooking. They may be appropriate for a keto diet. Peppers may be a rich source of Vitamin C. Small hot peppers may add spice to recipes and may be ideal for making a keto-friendly appetizer. Large, mild peppers may be used to make a favourable low-carb main dish.
In this paper by Harvard, they have suggested pepper for the keto diet as well.
Yellow squash and zucchini are some of the summer squashes and are versatile and low in carbs. In fact, using a spiralizer, zucchini noodles may be made that are a good substitute for noodles or pasta on a keto diet.
Zucchini can also be grated and used as a rice alternative. I personally like to spiralize zucchini; toss it with olive oil, salt, and lemon juice; and enjoy it as a salad or a substitute for noodles.
Nuts And Seeds
Nuts and seeds are healthy, high in fat, and low in carbs. Frequent nut intake may lead to a reduced risk of heart disease, depression, and other chronic diseases.
Nuts and seeds are also high in fibre and might help you feel full and naturally lower the calorie intake. The amount of carbs in nuts and seeds varies by its type. Some of the low-carb nuts and seeds that may be ideal for a keto diet are:-
- Chia seeds
- Pumpkin seeds
For a balanced diet, nuts could also be added as part of regular consumption.
They might be a good addition to the keto diet and are made from a viscous fibre called glucomannan which may offer potential health benefits.
This viscous fibre forms a gel that might slow down food’s movement through the digestive tract. This can help decrease hunger and blood sugar spikes which may aid in weight loss and diabetes management.
These noodles come in a variety of shapes such as rice, linguine, and fettuccine. They can be swapped in place of regular noodles so as to make noodles a keto-friendly diet.
Cooked ground beef is rich in protein, fat, and has little to no carbs, making them a good food for a keto diet. In addition to it, it is also a good source of Vitamin B12.
Ground beef may be used in a variety of dishes such as bun-less burgers, low-carb tacos, and low-carb spaghetti. I personally like to eat bun-less burgers among all the other three.
As per this article, beef and chicken could be also added to the keto diet.
Bacon has a high content of fat and protein and is a very tasty food in a keto diet. Eating bacon may make you feel like you are not even dieting. Bacon can be used with almost anything including burgers, steaks, omelettes, salad, etc. However, bacon that is flavoured might be avoided because of the high starch and carb content in them.
Green beans are not so high in fat but are a good source of fibers. They make good keto food because of their high fiber contents. Fresh green beans are good in flavor and can help make any meal better. Personally speaking, I enjoy green beans sauteed in olive oil with salt and pepper and added to zucchini noodles.
It is easy to have unhealthy food on a keto diet, but with proper knowledge and understanding, it might become easy to keep up with a good keto diet.
It can be done by reducing the intake of high-carb foods and having foods that are rich in fat and low on carbs. Also, these foods might be added in moderation so you may get better results.
Proper dieting is not the only element of weight loss in a keto diet. Regular exercise is also necessary along with a proper diet in order to lose weight easier.