Foods to Eat on a Ketogenic Diet

Diet

Foods to Eat on a Ketogenic Diet, The ketogenic diet has become very popular recently, and studies have found that this low-carb, high-fat diet is very effective for weight loss. Learn about keto diet foods through this article.

There is early evidence showing that the ketogenic diet may be beneficial for some types of cancer, Alzheimer's disease, and other diseases as well, along with its weight loss benefits. Learn with us the most important information and foods on the keto diet.

The keto diet depends on eating foods low in carbohydrates, such as meat, fish, eggs, and leafy vegetables, and it mainly focuses on eating natural fats, such as vegetable butter, margarine, and olive oil.

Your daily diet on the keto diet must contain 70% of natural fats, 20% of protein, and 10% of carbohydrates, and in order to make it easier for you before following this diet, we will provide you with a list of the permitted and prohibited foods in this diet.

Keto diet foods

There are some foods that help you lose weight on the keto diet, including:

1- Seafood

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

However, the carbohydrates differ in different types of shellfish, while shrimp and most crabs do not contain carbohydrates.

2- Low-carb vegetables

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

Vegetables and other plants contain fiber that your body doesn't digest and absorb like other carbohydrates.

Most vegetables contain very few net carbs, so eating one serving of starchy vegetables like potatoes or beets can increase your carbohydrate limit throughout the day.

3- Cheese

Cheese is rich in protein, calcium, and beneficial fatty acids, but it contains minimal carbohydrates.

4- Avocado

Avocados contain 2 grams of net carbs per serving and are rich in fiber and many nutrients, including potassium. Plus it may help markers of heart health.

5- Meat and poultry

Meat and poultry do not contain carbohydrates and are rich in high-quality protein and many nutrients, grass-fed meats are the healthiest option.

6- eggs

Eggs contain less than one gram of carbohydrates in each and can keep you full for hours, as they are rich in many nutrients and may help protect the heart and eye health.

7- Coconut oil

Coconut oil is rich in MCTs, which can increase ketone production. Plus, it may increase your metabolism rate and promote weight loss and belly fat.

8- Nuts and seeds

Nuts and seeds are heart-healthy, rich in fiber, and may lead to healthy aging, providing 0-8 grams of net carbs per ounce.

9- Berries

Berries are rich in nutrients that may reduce the risk of disease, providing 5--to 12 grams of net carbs per 3.5 ounces serving.

10- Butter and cream

Butter and cream are virtually carbohydrate-free and appear to have neutral or beneficial effects on heart health when consumed in moderation.

11- Dark chocolate

Dark chocolate contains 3-10 grams of net carbs per ounce, and it is rich in antioxidants and may help reduce the risk of heart disease.

Foods forbade in the keto diet:

Foods high in sugars and carbohydrates, including fruits and some vegetables that are high in carbohydrates and sugar, such as potatoes and carrots.