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Foods to Eat and Avoid on a Keto-Diet

Confused about which foods to eat on a keto diet? We will tell you the most important tips for ketogenic diet success to clear your common misconceptions and give you strategies to help you get the results you want.

Tooba Maher

Confused about which foods to eat on a keto diet? We will tell you the most important tips for ketogenic diet success to clear your common misconceptions and give you strategies to help you get the results you want. 

Our article will help clear your doubts regarding keto-friendly foods. Which foods to eat and avoid on a keto diet? 

Ketogenic or Keto Diet 

Keto Diet is a low carb diet which requires cutting out a large proportion of carbohydrates in your diet and replacing it with healthy fats.   Adopting a low carb and healthy fat diet provides a lot of health benefits like reduced inflammation, improved brain function, and rapid weight loss. 

Healthy Foods to Eat On a Keto Diet 

1. Sea Food

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

  • Many types of seafood are carb-free or very low in carbs. Fish and shellfish are also good sources of vitamins, minerals, and omega-3s.

  • Consume at least two servings of seafood weekly.

2. Meat 

  • Unprocessed meats are low carb and keto-friendly. Organic and grass-fed meat is the healthiest of all. However, you don’t need huge amounts of meat.

  • Fresh meat contains no carbs and is rich in B vitamins and several minerals, including potassium, selenium and zinc.

3. Cheese 

  • Cheese is 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.

  • Cheese is high in saturated fat and may help protect against heart disease.

  • It also contains conjugated linoleic acid, which is a fat that has been linked to fat loss and improvements in body composition. 

4. Eggs 

  • You can eat eggs in many varieties like boiled, fried in butter, scrambled or as omelets. Eat organic eggs as they are very healthy.

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

  • They also trigger hormones that increase feelings of fullness and keep blood sugar levels stable, leading to lower calorie intakes for up to 24 hours.

5. Coconut Oil 

  • It contains medium chain triglycerides (MCTs). They are taken up directly by the liver and converted into ketones or used as a rapid source of energy.

  • They also increase ketone levels in people with Alzheimer's disease and other disorders of the brain and nervous system.

  • 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.

6. Olive Oil

  • As a pure fat source, olive oil contains no carbs. It's an ideal base for salad dressings and health mayonnaise

  • It is high in oleic acid, a monounsaturated fat that decrease heart disease risk factors. 

  • Extra-virgin olive oil is also rich in antioxidants known as phenols. These compounds further protect heart health by decreasing inflammation and improving artery function. 

7. Avocados

  • Avocados are very healthy. 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.

  • They are high in several vitamins and minerals like potassium.

8. Low-Carb Vegetables

  • Non-starchy vegetables are low in calories and carbs, but high in many nutrients like Vitamin C and several minerals.

  • The net carbs in non-starchy vegetables range from 1-8 grams per cup. Vegetables are nutritious and versatile.

  • Low-carb veggies make great substitutes for higher-carb foods like cauliflower can be used to mimic rice or mashed potatoes.

9. Nuts

  • A moderate amount of nuts is healthy. But be careful when using nuts as snacks, as it’s very easy to eat far more than you need to feel satisfied. 

  • Avoid cashews as they are relatively high in carb. Choose macadamia or pecan nuts instead.

  • Almonds: 6 grams total carbs (3 grams net carbs)

  • Brazil nuts: 3 grams total carbs (1 gram net carbs)

  • Cashews: 9 grams total carbs (8 grams net carbs)

  • Macadamia nuts: 4 grams total carbs (2 grams net carbs)

  • Pecans: 4 grams total carbs (1 gram net carbs)

  • Pistachios: 8 grams total carbs (5 grams net carbs)

  • Walnuts: 4 grams total carbs (2 grams net carbs)

10. Drink Water, Coffee and Tea

  • Sip hot water like a tea, or add natural flavouring like sliced cucumbers, lemons, or limes.

  • In coffee, do not add sugar rather a small amount of milk or cream is fine.

  • Drink teas like black, green, orange pekoe, mint, or herbal tea but don’t add sugar.

High-Carb Foods to Be Avoided 

  1. Sugar

  2. Starch

  3. Beer and wine

  4. Margarine Butter

  5. Unhealthy Oils like soyabean oil, canola oil, corn oil, grapeseed oil, sesame oil, peanut oil, sunflower oil.

  6. Milk and Low-fat dairy products

  7. Whole Grains and Refined Grains

  8. Refined Sugars (All Kinds)

  9. Candy and Baked Goods 

  10. Sugary Soft Drinks and Fruit Juices

  11. Bread, Pasta and Rice

  12. Fruits (Except Small Amount Of Berries)

  13. Beans and Legumes and Peas

  14. Starchy Vegetables (Potatoes and Corn)

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