A ketogenic diet is a high-fat, low-carbohydrate diet. The goal of the keto diet is to force the body to switch to a metabolic state known as ketosis. This occurs when we take a keto diet foods or change the carb composition of the diet, where the body will switch from using glucose as its main energy source to ketone bodies.
Keto diets offer several health benefits when done correctly. These benefits include blood sugar control, weight reduction and improved lipid levels.
There are no hard and fast rules about what keto diet foods to include and avoid.
Keto foods to eat
This is a wide-ranging list of keto foods to eat and avoid to help you stay in ketosis. You can customize it based on your preferences and availability.
1. Meat and poultry
Meat is a great protein source, essential for muscle growth and repair. It’s also a good source of B vitamins, iron and other essential nutrients.
There are several types to choose from: red meat – beef, pork, lamb- or white meat – chicken, turkey, or duck. The key here is to choose lean cuts of meat with minimal saturated fat (like chicken breast).
Avoid processed meat products such as ham, sausage or bacon because they are unhealthy. Also, consider the selection of grass-fed meat, as it provides higher levels of vitamins A and E and several other antioxidants than grain-fed meat.
2. Fatty fish and shellfish
Shellfish are the most keto-friendly seafood. Shellfish are especially important for those who expect little to no carbs.
All the shellfish, including clams, octopus, oysters, squid & mussels, contain lower amounts of carbs, ensuring your keto diet’s quality.
Besides, the fatty fish types, including salmon, tuna, trout & mackerel, are rich in vitamin B & omega-3 fats, improving insulin sensitivity in higher body weight people.
3. Whole eggs (poached, fried or scrambled)
Eggs are a great source of protein and healthy fats. They have fewer carbs than other animal protein sources, so they’re a great choice for anyone on a keto diet.
In addition, eggs are a very versatile food. It can be prepared in several ways easily and in a very short time.
Eggs provide high-quality protein and contain omega-3 fatty acids, which help reduce inflammation in the body and promote heart health. They’re also an excellent source of choline, which is important for infant brain development and maintaining muscle function in adults.
4. Low-GI veggies
Vegetables are an important part of a healthy diet. When selecting veggies for a keto diet, go for nutrient-dense, low-carb veggies.
You can try asparagus, cauliflower, broccoli, green beans, spinach, cucumber, cabbage, tomato, onion and zucchini. Avoid root yam and root vegetables.
5. Full-fat cheese (cheddar, mozzarella)
A must applicable item of your keto diet which is both nutritious & delicious.
Conjugated linoleic acid in unprocessed cheese may help in the loss of excess fat & muscle mass, making the muscles stronger.
Also, some studies suggested that cheese may support the protest against heart disease.
6. Healthy oil like olive oil or avocado oil
Olive oil is another great source of healthy monounsaturated fats that can help lower cholesterol levels and reduce heart disease and stroke risk. Plus, it tastes amazing — try drizzling it on salads or veggies (especially roasted ones).
Avocado oil has gained popularity over the past few years as more people discover its incredible health benefits, including its ability to lower inflammation and improve heart health.
Avocado oil is rich in monounsaturated fats and vitamin E, which help reduce blood pressure and clear your arteries.
It’s also high in potassium, which prevents muscle cramps during exercise and helps with post-workout recovery.
7. Nuts & Seeds
Nuts are another great source of protein and healthy fats like omega-3s and monounsaturated fats (MUFAs).
Walnuts, in particular, have shown promise in helping lower cholesterol levels when eaten regularly over time
8. Avocado
It is an incredibly precious item of your keto diet. According to recent studies, avocados could burn 22% of bad LDL cholesterol while causing an 11% increase in good HDL cholesterol.
It supports increasing your beneficial triglyceride & cholesterol levels.
Healthy keto snacks for little hunger
It is essential to remember that your keto diet would become meaningless if you get high-carb snacks during your teatime.
Therefore, I supposed it’s better to mention some keto-approved snacks; the following are the most utilized, tasty & nutritious ones.
- 90% dark chocolate
- Unsweetened coffee & tea, sugar-free beverages
- Plain greek yoghurt
- Cottage cheese
- Low-carb milkshakes, including almond milk, cocoa powder
- Nut butter
- Strawberries & cream
- Celery with guacamole
- Salsa
Foods to avoid in a successful keto diet
Any dishes with high carb content must be limited to a ketogenic diet. Foods with a high glycaemic index must be avoided especially.
- Grains and legumes (beans, lentils, peas). These are high-carbohydrate foods that can kick you out of ketosis.
- Low-fat or diet products. Many low-fat or diet products have added sugar, which is not compatible with a ketogenic diet.
- Fruits. Fruits contain too many carbs for the keto diet, but you can have some berries as long as they are not overripe and sweetened with sugar.
- Starchy vegetables (potatoes, corn). Starchy root vegetables like potatoes, yams and sweet potatoes are high in carbs and should be avoided completely.
- Candy or sugary sweets. These include anything made with white or brown sugar, including cookies, cakes and ice cream cones. Sugar-free candy is fine on a ketogenic diet as long as it contains no artificial sweeteners such as sucralose (Splenda) or other chemical substitutes for sugar.
Consumption of the above-mentioned food items can affect your cholesterol & fat levels & also can throw you out of the ketosis procedure.
The Bottom Line
The keto diet involves drastically reducing carbohydrate intake and replacing it with fat.
This carb reduction puts your body into a metabolic state called ketosis, where your body burns fat for energy instead of carbohydrates.
This shift in fuel sources causes many of the benefits of the keto diet.
The success of the keto diet plan relies on the careful selection of foods. You may have a good understanding of the keto diet foods that are good to eat and avoid.
