The list of Keto dietary foods (plus the best and the worst foods to eat) | LIMITED TIME OFFER !

list of dietary foods keto

This guide will guide you through the list of keto dietary foods, including the best and worst foods to eat during the keto diet.

The keto diet involves eating foods high in fat, protein and carbohydrates, which promote weight loss and other health benefits.

It's no secret that changing your dietary lifestyle takes time and planning. Knowing the best foods on the keto diet will ensure you are prepared, which will allow a smooth transition and faster results.

Therefore, if you're wondering how to get started, let's see what are the best foods to consume with the keto diet.

The complete list of Keto dietary foods

spinach and tomato omelette

In summary, on the keto diet, you should adapt your meal plans to the following foods:

  • Healthy fat
  • Protein
  • Non-starchy vegetables
  • Fruits
  • Most fat dairy products

Healthy fat

There is a fat-related shame that makes most people avoid it, but you do not need to be afraid of the keto diet. Healthy fats are your number one priority and make up the highest percentage of your daily intake.

Why?

A simple reason, the keto diet works best with a higher fat content, which means that you are more likely to stay or suffer from ketosis. And do not forget, fat satiates too, which means you'll feel full longer. Let's take a look at the best foods to help you reach your daily fat quotas:

Fats and natural oils

By adding these natural fats and oils to your kitchen, you will increase your fat and make sure that ketosis is triggered and stays constant.

  • Butter
  • ghee
  • Oils of nuts and seeds (sesame, linseed, almonds, peanuts, etc.)
  • Olive oil
  • Avocado oil
  • Animal fats (goose, duck, lard, etc.)
  • Cocoa butter
  • Coconut oil
  • MCT oil

Nuts and seeds

Nuts and seeds are ideal for a healthy and friendly snack. However, carbohydrate values ​​vary, so keep in mind portion control. Here are the best nuts and seeds for the keto diet:

  • pecan nuts
  • The Brazilians
  • macadamia
  • Nuts
  • Sun-flower seeds

Oily fish

Oily fish are a good source of healthy omega fatty acids without the added worry of carbohydrates. Add them to your Keto grocery list:

Fruit

You may be surprised to see the fruits fall into the fat category. Yet avocados are rich in healthy fats and low in carbohydrates. This makes it one of the best foods to eat on the keto diet.

Protein

Animal foods are ideal for the keto diet because proteins are essentially zero carbohydrates. Here is an overview of the best foods to consume with the keto diet:

  • Meat – beef, lamb, veal, venison, lamb, pork
  • Poultry – chicken, turkey, duck, goose
  • Waste – liver, kidneys, heart, kidneys, guts, tongue
  • Fish – salmon, trout, anchovies, tuna, mackerel
  • Seafood – lobster, crab, clams, squid, shrimps
  • Eggs – the free span is the best

Instead of opting for your lean cuts of meat, opt for more fat options to improve your fat intake. And another good tip: it is best to choose grass-fed varieties whenever possible because they contain more healthy fats than grain-fed animals. 1

In addition, do not get carried away by the proteins in your diet, it should be eaten in moderation.

Non-starchy vegetables

Vegetables can vary in carbohydrate count. However, the simplest way to define the best and the worst is to use vegetables growing above the ground.

Another good indicator is that most of the best keto vegetables are not so colorful; in fact, the majority are green in nature. Therefore, think green and surface.

Here are some of the best vegetables to watch for:

  • Watercress (0.8 grams of carbohydrates) 2
  • Celery (1.8 grams) 3
  • Spinach (1.4 grams) 4
  • Asparagus (1.9 grams) 5
  • Lettuce (1.5 grams) 6

Others that are still considered low in carbohydrates are:

  • Cucumber
  • broccoli
  • cauliflower
  • Cabbage
  • Green pepper
  • Eggplant
  • kale
  • Brussels sprouts
  • Green beans

Note: All data are based on net carbohydrate per 100 gram serving.

Fat dairy products

With dairy products, everything is fat. Here are some of the best dairy products that complement the keto diet:

  • Whole yogurt (natural / Greek)
  • cottage cheese
  • Cream
  • Fresh cream
  • Hard cheese

Herbs and spices

When preparing keto meals, herbs and spices will form the backbone of your flavors. Beware of mixed mixtures; rather opt for their natural state.

  • Salt
  • Pepper
  • Parsley
  • Coriander
  • dill
  • Basil
  • Oregano
  • mint
  • Cayenne
  • Cinnamon
  • Nutmeg
  • Cloves

Drinks

To reduce the risk of side effects of the keto diet, it is essential to stay hydrated. Stick to drinks like:

  • Water
  • Black tea and unsweetened coffee
  • Herbal tea
  • Broth (vegetable or bones)

Foods to limit on Keto diet

raspberry blueberry and cocoa smoothies in glass

The principle "everything is fine with moderation" applies to certain foods of the keto diet. You can eat them, but not every day.

Milk

Whole milk is allowed, but in very small quantities. The carbohydrate count is quite high because it contains lactose – a natural sugar.

Fruit

Some fruits can be eaten with the keto diet, although occasionally. If you want fruit, here are the ones you can spoil from time to time:

  • strawberries
  • raspberries
  • cherries
  • blueberries
  • cranberries

The worst foods to eat on the Keto diet

sesame bagel with white chickpeas background

For you to have a complete picture of the keto diet, here is some information on the worst foods so you know what to avoid.

Sugar

No matter what type of sugar is a "no-no" on the keto diet, which means added and hidden sugars like:

  • Raised sugar
  • brown sugar
  • Fructose
  • Glucose
  • sucralose
  • Agave nectar
  • Honey
  • maple syrup

Cereals

The grains are loaded with carbohydrates. As you know now, when you're on keto, that's not what you want. This means that any grain food (wheat, barley, corn, etc.) is not a top priority for the best foods. To give you an idea, here are some of the unauthorized foods:

  • Pasta
  • Bread (complete, brown, white, etc.)
  • Rice (wild, brown, pilaf, etc.)
  • quinoa
  • Cereal
  • L & # 39; oats
  • Couscous
  • Cooking the flour

Legumes, beans, lentils

Legumes, beans and all kinds of lentils are all starchy nutrients. While they are very nutritious, the high carbohydrate count will not help you achieve ketosis. Do not consume these keto legumes:

  • Chickpeas / Chickpeas
  • Lenses (red, yellow, etc.)
  • Red beans
  • beans
  • pinto beans
  • Split peas

Vegetables Starchy

We have already explored keto-friendly vegetables, now we are looking at the enemies of the keto. Any vegetable grown in the soil contains too much carbohydrate to earn a place in the best foods. Here is a list of the worst starchy vegetables:

  • Potato
  • Yams
  • Yam
  • Parsnip
  • Swedish
  • carrots
  • Celeriac

Most fruits

It is a secret fruit that contains many vitamins and minerals essential to health. However, for the keto diet, all natural sugars are too high. No more fresh, canned or dried fruits other than those already mentioned.

Processed foods

Processed foods are not only high in carbohydrates, but also in bad fats, high in added sugars, and frankly, they just are not healthy. It is better to think twice before buying one of the following pre-made foods.

  • Candies
  • chips
  • fast food
  • Ice cream
  • Cakes / muffins
  • Processed meat
  • Crackers / Pretzels

Unhealthy fats and oils

The keto diet only has room for healthy fat quality. Therefore, one of the following should be avoided:

Five best foods to eat on Keto diet

salmon on cast iron skillet

Do you want to know which foods should be at the top of your shopping list? Here's an overview of the top five foods to eat on the keto diet and here's why:

Coconut oil

Coconut oil contains 100% healthy fats and zero carbohydrates, making it a healthy tool for the keto diet. seven

What is particularly important in coconut oil is that it has its own arsenal to fight weight loss.

Coconut oil contains medium chain triglycerides (MCT). These fat cells are effective at increasing energy and generating faster satiety. 8 9

lawyers

The avocado is one of the only fruits to get the green light from the keto diet. This fruit has the ideal keto diet profile, with additional nutritional benefits.

It provides an impressive 14.7 grams of good fats with net carbs of just 1.8 grams and 2 grams of protein per 100 gram serving. This nutrient dense fruit is also packed with essential vitamins, minerals and omega that your body needs. ten

Salmon

The nutritional statistics of salmon are of superior quality. A 100 gram serving contains 6.3 grams of friendly fats, 19.8 grams of protein and is totally free of carbohydrates. 11

Salmon is loaded with vitamin B complex and an excellent source of selenium. In addition, research suggests that salmon can help reduce insulin levels and improve resistance. 12

Eggs

The eggs are filled with macronutrients favorable to the keto. Each 100 gram serving contains 10 grams of fat, 12.6 grams of protein and only 1.1 grams of carbohydrate. They are also an excellent source of calcium and many other essential vitamins and minerals. 13

Eggs can serve as a convenient low-carb snack as well as a nutritious meal. That's why they are very versatile for the keto diet.

spinach

Spinach has a "super green"And it's also a better choice for the keto diet.

It's very low carb containing only 1.4 grams of carbohydrates per 100 grams and 2.9 grams of protein. Spinach is also covered with many essential minerals such as iron, calcium and potassium, making it a good choice for your plate. 14

Last word

So there you have it, the best foods to eat on the keto diet. I hope you find this a useful tool for your weight loss journey.

sources

  1. https://www.ncbi.nlm.nih.gov/pubmed/16500874
  2. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2718/2
  3. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2396/2
  4. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2
  5. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2311/2
  6. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2477/2
  7. http://nutritiondata.self.com/facts/fats-and-oils/508/2
  8. http://nutritiondata.self.com/facts/fats-and-oils/508/2
  9. https://www.ncbi.nlm.nih.gov/pubmed/11880549
  10. http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1843/2
  11. http://nutritiondata.self.com/facts/finfish-and-shellfish-products/ 4102/2
  12. https://www.ncbi.nlm.nih.gov/pubmed/18491071
  13. http://nutritiondata.self.com/facts/dairy-and-egg-products/117/2
  14. http://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2626/2

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