FOODS TO EAT ON KETO

You should base the majority of your meals around these foods:

  • Meat: Red meat, steak, ham, sausage, bacon, chicken and turkey.

  • Fatty fish: Such as salmon, trout, tuna and mackerel.

  • Eggs: Look for pastured or omega-3 whole eggs.

  • Butter and cream: Look for grass-fed when possible.

  • Cheese: Unprocessed cheese (cheddar, goat, cream, blue or mozzarella).

  • Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.

  • Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.

  • Avocados: Whole avocados or freshly made guacamole.

  • Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.

  • Condiments: You can use salt, pepper and various healthy herbs and spices.

1. Avocados

Avocados are the best you can have on a keto diet.

3.5 ounces (100 grams), or about one-half of a medium avocado, contain 9 grams of carbs.

However, 7 of these are fiber, so its net carb count is only 2 grams (25).

Avocados are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of. What's more, a higher potassium intake may help make the transition to a ketogenic diet easier.

2. Seafood

Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium and selenium, yet virtually carb-free.

Here are the carb counts for 100 gram servings of some popular types of fish

  • Salmond, Sardines, Mackerel: 0 grams ( very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in overweight and obese people)

  • Clams: 5 grams

  • Mussels: 7 grams

  • Octopus: 4 grams

  • Oysters: 4 grams

  • Squid: 3 grams

3. Vegetables

Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals.

Vegetables and other plants contain fiber, which your body doesn't digest and absorb like other carbs.

Therefore, look at their digestible (or net) carb count, which is total carbs minus fiber.

Vegetables also contain antioxidants that help protect against free radicals, which are unstable molecules that can cause cell damage.

What's more, cruciferous vegetables like kale, broccoli and cauliflower have been linked to decreased cancer and heart disease risk

  • Cauliflower – 3 g. Mild flavour and so versatile. Use it as base of staples like cauliflower rice and cauliflower mash. 

  • Cabbage – 3 g. Delicious when sautéed in butter or used in our popular Asian cabbage stir fry. 

  • Avocado – 2 g. Technically a fruit, but loaded with nutrients and healthy fat. 6 Great sliced, mashed as guacamole, or even baked. 

  • Broccoli – 4 g. Swap it for pasta, rice or potatoes. It can be steamed, fried in butter, drizzled in cheese sauce, roasted with bacon, baked au gratin and more.

  • Zucchini – 3 g. Miss potatoes? Try our zucchini fries or zucchini chips. Zucchini can also be spiralled to make keto pasta, like in this keto carbonara. 

  • Spinach – 1 g. Extremely low in carbs, it can be used raw in salads, baked into chips, sautéed, or creamed. 

  • Asparagus – 2 g. Filling, highly nutritious, and very low carb, asparagus was made for a high-fat sauce such as hollandaise or béarnaise. 

  • Kale – 3 g. Although slightly higher carb than spinach, kale is a flavourful veggie. Enjoy it raw in salads, bake into chips, sauté in lard, or use as a base instead of pasta. 

  • Green beans – 4 g. Green beans can be roasted, steamed, or stewed, but may taste even better cooked in bacon fat or butter. 

  • Brussels sprouts – 5 g. Baby cabbages are excellent roasted until crispy or served in a creamy sauce. 

4. Cheese

Cheese is both nutritious and delicious.

There are hundreds of types of cheese. Fortunately, all of them are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet.

One ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 7 grams of protein and 20% of the RDI for calcium

5. Meat

Meat and poultry are considered staple foods on a ketogenic diet.

Fresh meat and poultry contain no carbs and are rich in B vitamins and several minerals, including potassium, selenium and zinc.

They're also a great source of high-quality protein, which has been shown to help preserve muscle mass during a very low-carb diet.

It's best to choose grass-fed meat, if possible. That's because animals that eat grass produce meat with higher amounts of omega-3 fats, conjugated linoleic acid and antioxidants than meat from grain-fed animals.

6. Eggs

Eggs are one of the healthiest and most versatile foods on the planet.

One large egg contains less than 1 gram of carbs and fewer than 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle.

It's important to eat the entire egg, as most of an egg's nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which help protect eye healt.

Although egg yolks are high in cholesterol, consuming them doesn't raise blood cholesterol levels in most people. In fact, eggs appear to modify the shape of LDL in a way that reduces the risk of heart disease.

7. Coconut Oil

Coconut oil has unique properties that make it well suited for a ketogenic diet.

To begin with, it contains medium-chain triglycerides (MCTs). Unlike long-chain fats, MCTs are taken up directly by the liver and converted into ketones or used as a rapid source of energy.

In fact, coconut oil has been used to increase ketone levels in people with Alzheimer's disease and other disorders of the brain and nervous system (38Trusted Source).

The main fatty acid in coconut oil is lauric acid, a slightly longer-chain fat. It has been suggested that coconut oil's mix of MCTs and lauric acid may promote a sustained level of ketosis.

What's more, coconut oil may help obese adults lose weight and belly fat. In one study, men who ate 2 tablespoons (30 ml) of coconut oil per day lost 1 inch (2.5 cm), on average, from their waistlines without making any other dietary changes

8. 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.

Here are the carb counts for 1 ounce 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)

9. Berries And Fruits

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.

In fact, raspberries and blackberries contain as much fiber as digestible carbs.

Here are the carb counts for 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)

Here are the carb counts for some fruits :

  • Raspberries: Half a cup (60 grams) contains 3 grams of carbs.

  • Blackberries: Half a cup (70 grams) contains 4 grams of carbs.

  • Strawberries: Eight medium-sized (100 grams) contains 6 grams of carbs.

  • Plum: One medium-sized (65 grams) contains 7 grams of carbs.

  • Kiwi: One medium size (70 grams), contains 8 grams of carbs.

  • Cherries: Half a cup (75 grams) contains 8 grams of carbs.

  • Blueberries: Half a cup (75 grams) contains 9 grams of carbs.

  • Clementine: One medium size (75 grams) contains 9 grams of carbs.

  • Cantaloupe: One cup (160 grams) contains 11 grams of carbs.

  • Peach: One medium size (150 grams) contains 13 grams of carbs.

10. 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. In fact, those with the highest coffee and tea intakes have the lowest risk of developing diabetes

© 2020 by Anecdotes And Avocados 

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