What To Eat On A Keto Diet

 A keto diet comprises of a high-fat, moderate-protein, and very-low-carb diet. A ketogenic diet plan lead to the body producing ketones in the liver for energy. This diet was initially prescribed as a treatment for epilepsy, but it’s equally effective in weight loss and in managing Type II diabetes.

A healthy keto diet consists of 20-40 grams of carbs per day in a 2000 calorie diet. It means a daily intake of 165 grams of fat, and 75 grams of protein. However, the exact quantity will depend on individual needs.

Here we bring a keto food list that keeps you healthy while on a ketogenic diet.

1. Fish and seafood

Seafood is among the healthiest source of keto food. Salmon is rich in B vitamins, potassium and selenium, but is almost free of carbs. Shrimp, crabs, squid, oysters and other shellfish are good choice for a keto friendly meal. Fish like salmon, mackerel and sardines have high content of omega-3 fatty acid, which helps in reducing insulin levels while increasing insulin response of the body

2. Non-starchy vegetables

The non-starchy vegetables are rich in essential nutrients, like vitamin C and minerals, yet contain low amount of carbohydrate and calories. Vegetables are loaded with antioxidants that prevent oxidation of free radicals, responsible for cell damage. Make sure to include cruciferous vegetables such as broccoli, kale and cauliflower in your keto friendly meals as they reduce risks of cancer and heart diseases. Other vegetables good for a keto diet includes spinach, zucchini, asparagus, cabbage, avocado, lettuce, tomatoes, cucumber and green beans.

3. Cheese

Cheese is a favourite in any keto food list as there are hundreds of varieties to choose from. It is high in fat and very low in carbs, making it the perfect food for a keto diet. Although cheese contains high amount of saturated fat, but it doesn’t pose risks associated to heart disease. Swiss cheese, Blue, Brie, Edams, Camembert, cheddar, chevre, cottage cheese, feta, goat cheese, mozzarella, parmesan and string cheese are some good varieties for a keto diet.

5. Meat and poultry

Meat, poultry and eggs are considered staple keto diet foods. People on a keto diet prefer meat and poultry as they are rich in B vitamins and essential minerals, and does not contain carbohydrate. Besides, they provide high-quality protein that preserves muscle mass, even on a low carb diet. A high-fat meat diet helps to increase good cholesterol, but it works best when you stick to grass-fed meat, which contains high levels of omega 3s, conjugated linoleic acid and antioxidants.

6. Nuts and seeds

Nuts and seeds like Brazil nuts, flaxseeds, chia seeds, almonds, macadamia nuts, walnuts, pecans and sesame seeds are some of the popular keto diet foods. People who consume nuts regularly have reduced risk of developing health conditions like cardiovascular diseases, cancers, depression, and other diseases.

7. Berries

Berries are the only fruits that can be included in a keto diet. Berries like raspberries, blackberries, blueberries and strawberries are fiber rich but low in carbs. They are packed with antioxidants known to reduce inflammation and provide protection against disease.

8. Tea and coffee

Both tea and coffee are included as healthy keto diet foods. These popular beverages are healthy as well as free of carbs. The main constituent of tea and coffee is caffeine, which increases metabolism – making you energetic, alert and uplifts mood. People who drink tea and coffee regularly have been found to have lower risk of developing diabetes.

 

Other popular foods that you can include in a keto friendly meal are eggs, avocados, coconut oil, olive oil, butter & cream, and dark chocolate & cocoa powder.

Take away

A keto diet can be effective in losing weight, managing blood sugar levels and other health conditions. Be creative while planning your meals using the above keto food list to achieve your health goal. Once you adopt a ketogenic diet, be regular in eating only from the above list to reap all its health benefits.