This ketogenic diet foods list guarantees to make your life easier. The keto diet promises to lose weight quickly, but getting started is by no means a breeze. Because your entire kitchen set needs to be reformed by picking out what your keto diet will put on the blacklist. Including foods that are quick and easy to make, such as bagged rice or fried potatoes.
And the gaps need to be filled with fat and protein-rich ingredients, which usually deteriorate quickly, like meat and dairy products.
There are two types of fats, saturated and unsaturated. Instead of saturated fats, give preference to unsaturated fats like fish and avocado. Since the diet is based on increased fat intake, it is extremely important that you choose only healthy ones.
So, your keto diet should be based on unsaturated fats and proteins. But the formula for a keto diet is not that simple as it prohibits eating many foods. How good it would be to have specially created ketogenic lines in supermarkets, right? However, the list below will guarantee you a lot easier to do.
Top 12 Ketogenic Diet Foods list for your keto Diet goals
It is a common misconception that the consumption of all vegetables fits into the keto diet. There are vegetables, such as potatoes, that you need to avoid because of their high carbohydrate content.
However, poor nutrient bombs such as broccoli, cauliflower, spinach, celery, cucumber, eggplant, and asparagus are welcome. In fact, if you crave for a creamy smoothie, you can replace the banana with cauliflower, no matter what sounds first.
Pre-washed greens salads are the main ingredients for quick and healthy meals.
A handful of green eggs, chicken or fish is a big favorite in almost every keto diet, as it is full of nutrients such as vitamin C, folic acid, magnesium, but is rich in fiber and added protein, while being low in calories.
Avocado, a special avocado variety, has long been a darling in differentiated recipes. In addition to avocado toast, toast that has fruit as a specialty, the ingredient has also become a highlight among salad tips. With its particular flavor, avocado fits nicely into a lovingly prepared salad and blends perfectly with other delicious ingredients.
The version of the Tasty Salad Shop, in Curitiba, is neat and includes American and purple lettuce, grilled chicken, gorgonzola cheese, mango, red onion, balsamic vinaigrette sauce, avocado paste, and diced bacon. Taste and approve.
The avocado is one of the great favorites, as it is full of valuable nutrients and healthy fats. It has a relatively high-calorie content, but a third of its delicacy is highly saturated and can add up to almost any meal.
The keto diet has one pain point. You need to exclude fruits from your diet diet. But happily, not the berries. That you can continue to consume because of their low carbohydrate value. Through their frozen versions, you can enjoy the heavenly taste of strawberries, raspberries, and blueberries all year round.
Beef And Organic Chicken
If you like meat, you should definitely choose beef or organic chicken on the pasture, as they are free of nitrates, preservatives and are completely GMO-free.
Tuna And Salmon
Besides beef and chicken, tuna and salmon are the best sources of protein.
In addition, they are rich in Omega-3 fatty acids, thus ensuring the health of your cardiovascular system, which is extremely important during a longer ketogenic diet. Steamed, grilled with salad or broccoli, perfect for lunch or dinner.
Greek Yogurt (The Best Part Of Keto Diet)
The good news is that the creamy Greek yogurt, with its 5 grams of carbohydrate per serving, fits right into the keto diet. However, be very careful to buy only natural, no added sugar, as these can significantly increase the carbohydrates.
What to eat for breakfast on a keto diet to keep you up until noon and without any bakery or muesli?
The best choice is an egg-rich in Omega-3, vitamin D and protein. The eggs help us our body to grow and make it healthy.
Vegetable Kinds of milk
Coconut and almond milk, made with no added sugar, is a great choice as it is low in carbohydrates and contains more than 4 g of fat per serving.
However, look carefully at the label before buying, as most products are unfortunately packed with sugar and harmful additives.
The chia mag is not a superfood, it is noticeably low in calories and full of nutrients. It is high in vitamins, minerals, and fiber but low in carbohydrates. And with Omega-3 and Omega-6 fatty acids, it’s clearly one of the favorite foods in the keto diet.
The pistachio is a great source of mono and polyunsaturated fats, vegetable protein and valuable addition saturated with fine fibers. A small palm dose is great for brunch or snacks when you are ketogenic. This is one of the best Ketogenic Diet foods.
Also read: Keto Diet Easy Recipes: Top 10 Keto Recipes
Olive And Coconut Oils as part of Ketogenic Diet Foods
The keto diet is all about fats, so fat is probably the easiest item. The olive salad and steaming, and frying in coconut oil are also good choices.
The use of olive oil and coconut oil can be beneficial to health if done sparingly, and according to the type of preparation, heating is related to the oxidation process of oils and the formation of harmful free radicals.
It is obtained by crushing and pressing the olives. It contains in its composition the largest amount (around 80%) of monounsaturated fatty acids (omega 9). And It has potent antioxidant effect for being excellent source of vitamin E, Vitamin A, Vitamin K, phenolic compounds and flavonoids.
It is normally cold extracted from the “coconut mass”. The higher the degree of saturation, the harder the fat is, however coconut oil is an exception because it is mainly a source of lauric acid, a medium chain fatty acid that can be stored for long periods without refrigeration.
It is resistant to non-enzymatic oxidation and at higher temperatures than other fats.
Questions People ask about Ketogenic Diet Foods
Q: How do I follow a keto diet?
Here are some additional tips for starting a keto or low carbohydrate diet:
- Limit protein intake – A keto or low-carb diet is not a high-protein diet
- Use fat as a lever
- Drink lots of water during the day – minimum 16 cups while on a keto diet
- Keep the electrolyte levels up
- Eat only when you feel hungry, but of you aren’t, don’t eat
- It’s better to focus on wholesome foods and avoiding processed foods
- Exercising will help you reach you weight loss goals faster and make you feel healthy also
Q: How long does it take to start losing weight with the keto?
At the beginning – in the first few weeks – you will lose the weight of the water due to a decrease in calories. This will come out quickly, allowing you to lose 10 pounds or more, in total, in 30 days or less. But what happens next depends on whether or not you stick to low-carbohydrate, high-fat life.
Read more here: Best Keto Diet Pills for Weight Loss in 2020
Q: How many times a day should you eat keto?
Stick to a standard Keto diet 5–6 days a week. During standard ketogenic days, it is important to consume less than 50 grams of carbohydrates per day. During this phase of the keto cyclic diet, healthy fats should provide about 75% of total caloric intake.
Healthy fat options include:
- Coconut oil and unsweetened coconut
- Fat dairy products
- Nuts and low-carbohydrate seeds
- Nut butters
- Fat Meats
- MCT oil
Proteins should make up about 15-20% of total calories, while carbohydrate intake is generally limited to less than 10%. Make sure you follow the standard Keto diet 5–6 days a week.
Q: How long should you do Keto?
In general, it should take 2-4 days to enter ketosis. However, some people may find they need a week or more. The time taken depends on various factors, such as age, metabolism, level of exercise and current intake of carbohydrates, proteins and fats.
Q: Can you feel when you’re in ketosis?
People with ketosis can experience a variety of side effects and symptoms, including headaches, stomach disorders and changes in their sleep and energy levels. For a more accurate way of determining ketosis, people can control the levels of ketones in the blood, breath or urine.
I hope this article must have answered a lot of your questions related to following you Keto diet easily. It’s not that tough, but it definitely needs some discipline to get results.