Foods to Eat on a Ketogenic Diet

Basically, the keto diet is used for reducing the frequency of epileptic seizures in the children. You can opt it for weight loss but only for the short term.

Studies only confirm that a ketogenic diet is good for short term weight loss plans and there is no more evidence for the long term.

The dietitian Kathy McManus – director from the Nutrition department at Harvard-affiliated-Brigham-and-Women’s-Hospital.

How does it work?

The keto diet goal is to push your body for utilizing the different source of fuel. Instead of depending on sugar (glucose) which comes from carbohydrates such as legumes, vegetables, grain and fruits, the ketogenic diet depends on ketone bodies which is a type of fuel generated in the liver from stored fats.

Fat burning seems easy but getting your liver to produce ketone bodies can be tricky.

It needs you to deprive yourself by limiting carbohydrates lesser than 20 – 50 grams every day.

Try to consume only 20-50 grams of carbs every day to have healthy weight loss. It can be challenging to choose nutritious foods to support your diet. However, it helps yourself and chooses the following foods which work wonderfully in your keto diet.

Vegetables – Low-Carb

Add non-starchy vegetables in your keto diet which provide low carbs and calories, but they also give several nutrients including different minerals and vitamin C.

Plant-based foods like vegetables contain fiber which your body finds difficulty to absorb the carbs. Therefore, choose for the digestible – net carb.

Some vegetables provide few net carbs so consume one serving of starchy vegetables such as yams, potatoes, beets to meet the whole carb limit of every day.

The net carb of non-starchy vegetables can range from lower than one gram for one cup of spinach (raw) to eight grams for one cup cooked brussels sprouts.

Green leafy vegetables provide plenty of antioxidants which fight against free radical damage.

The important vegetables to add in ketogenic diet

Broccoli

Broccoli is a reliable superfood. You can add it in your ketogenic diet. It belongs to a cruciferous vegetable family which includes brussels sprouts, kale, cabbage, and radishes.

According to studies, broccoli helps to reduce insulin resistance in people of type 2 diabetes. It also protects against many cancer and prevents prostate cancer.

Adding one cup of raw broccoli (91 grams) in a keto diet provide 6 grams of carbs, and 2 of them are fiber. It provides a rich amount of vitamin K and vitamin C.

Bell Peppers

Bell peppers also are known as capsicum or sweet peppers which are exceptionally nutritious. They comprise of rich antioxidants such as carotenoids, and it helps to lessen the inflammation, bad cholesterol, cancer risk, and oxidative damage.

Adding one cup of bell peppers in your keto diet will provide 3 grams fiber and 9 grams carbs. It gives nearly 93% of RDI (Reference daily intake) for vitamin A and 317% for vitamin C which is often not available in low carb diet.

The orange, green and yellow bell pepper also provide similar nutrients and support keto diet.

Asparagus

Asparagus is a delicious spring vegetable.  Adding one cup (180 grams) asparagus provide 8 grams of carbs, and four of them are fiber.  It also provides vitamin A, K, C.

According to test tube studies, asparagus helps to stop the growth of cancer cells. It also helps to reduce anxiety and save brain health.

Mushrooms

Mushroom greatly benefits in the ketogenic diet as it contains low carbs. Adding one cup of white mushroom provide 2 grams carbs and one of them is fiber. They also provide powerful anti-inflammatory qualities.

Zucchini

Zucchini is one of the famous vegetables which commonly available in summer season.  Adding one cup of raw zucchini provide 4-gram carbs and one of them is fiber.

Adding zucchini helps to assist in weight loss for a keto diet.  Zucchini contains extremely low calories, but it provides a feeling of a full stomach and prevents frequent hunger.

Additionally, it contains plenty of water and rich fiber.  Therefore, adding zucchini in your diet perfectly work for weight loss diet.

Zucchini promote overall health when consumed regularly. It helps to prevent disease risk. According to studies zucchini prevent cancer by removing toxins from colon cells.  The content of vitamin C, beta-carotene and folate in zucchini helps to protect the cells from harmful chemicals which can cause cancer. Moreover, it provides B-carotene, lutein, zeaxanthin and anti-proliferative and dehydroascorbic acid.

Spinach

Spinach is a superfood, and it is a provide many health benefits. According to research spinach consumption prevent DNA damage, heart health, eye diseases such as macular degeneration and cataracts.

Spinach is an excellent source of the different mineral. Adding one cup of cooked spinach gives ten times more RDI of vitamin K.

Spinach offer low carbs but these carbs convert in more concentrated after cooking and may drop their volume.

Cauliflower

You can add cauliflower in your ketogenic diet. It is one of the popular low carb vegetables. It is tasty food, and you can substitute it with potatoes and high carb foods.

One cup of raw cauliflower provides 5 grams of carbs, and 3 grams of them are fiber. It also provides high vitamin K and gives 77% of vitamin C.

Cauliflower diet is suggested as many diet substitutes with starchy and high carb foods. Adding cauliflower in keto diet provide many benefits and support weight loss.

According to the data of United-State-Department-of-Agriculture, every 100 grams of cauliflower contain 25 calories and it can be a perfect low-calorie food for a substitute to unhealthy carbs.

Cauliflower consumption supports a healthy digestive system as it contains soluble and insoluble fiber which boost healthy digestion. The healthy digestive system is important for proper weight loss.

It also contains 92 grams of water which helps the body to stay hydrated to assist in weight loss. As cauliflower contain vitamin C, it works to boost the immune system by preventing diseases.

Green Beans

You can combine green beans in your ketogenic diet. It also referred to as string beans and snap beans. They belong to the legume family with lentils. It includes some carbs than legumes.

Adding one cup of cooked green beans in a ketogenic diet provide 10-grams carbs and 4 of them are fiber. Green beans contain high chlorophyll which inhibits cancer.

Additionally, green beans give carotenoids which help to enhance your brain function as you age.

Lettuce

Lettuce is one of the ketogenic vegetable food rendering low carbs. Combining one cup of lettuce include one-gram carb and one-gram fiber. It is an excellent source of several vitamins such as vitamin A, C, and K.

It also gives plenty of folates which assists to decrease the homocysteine levels.

Garlic

Garlic can be added in keto diet to get the best benefits for immune functions. Studies discovered that it helps promote resistance over a cold and reduce blood pressure.

Garlic contains high carb by its weight, but still, it supports weight loss due to its strong aroma and taste.

Kale

Kale can be a ketogenic diet friendly vegetable containing plenty of nutrients.  Consuming kale helps to reduce blood pressure and protect heart health and prevent type 2 diabetes.

Adding one cup of raw kale provide 6-gram carbs and one-gram fiber. It also provides effective 134% of the RDI for vitamin C and 206% of RDI for Vitamin A.

Cucumbers

Cucumbers are exceptionally contained huge water and provide only 4 grams of carbs. Cucumber doesn’t contain more minerals and vitamins, but they have synthesis called cucurbitacin E which provide health benefits to your health.

Tomatoes

Tomatoes provide important health benefits. It can help with the ketogenic diet. They comprise low digestible carbs per 149 grams contain 4 grams of carbs and 2-gram fiber.

Tomatoes contain Vitamin A, K, and C. Additionally tomato contains a good quantity of potassium which limits high blood pressure and lessens the risk of stroke.

They also help to stimulate endothelial cells which line the arteries. The high content of lycopene of tomato helps to decrease the risk of prostate cancer.

Radishes

The radish is edible roots and considered as Brassicaceae vegetables. Radish is grown and eaten in the entire world. It is a crunchy vegetable for a healthy salad.

Adding one cup of radish provide 3 grams carb and 2-gram fiber. They contain rich vitamin C and provide 29% of RDI every serving.

Additionally, radish helps to lower the risk of breast cancer in women undergoing postmenopausal by altering estragon.

Onions

Onion is a powerful nutritious vegetable to include in the ketogenic diet. They contain high carbs as it weighs more that’s why it consumed in an adequate amount due to its strong flavor.

Adding 58 grams that is a half a cup of sliced onion in your keto diet will provide 5 grams of carbs and one gram of fiber.

Onion provides quercetin which is an antioxidant which helps to lower the blood pressure.

According to one study, obese and overweight women suffering from polycystic ovary syndrome (PCOS). Onion consumption helps to lower the LDL cholesterol levels.

Eggplant

Eggplant is a regular vegetable used in many Asian and Italian recipes. You can add it in the ketogenic diet plan for weight loss. Adding one cup of chopped and cooked eggplant provide 6 grams of carb and 2-gram fiber.

Although it doesn’t contain more minerals and vitamins, still it helps to reduce cholesterol levels and protect heart health.

Eggplant also provides antioxidant called nasunin in the purple skin pigment. It helps to limit the free radicals and prevent brain damage.

Seafood

Add shellfish and fish in your diet which is keto diet friendly. Salmon and other fish contain a high amount of vitamin B, potassium, selenium and they are carb free.

Sardines, salmon, mackerel and different fatty fish contain a high amount of omega-3 fats which helps to reduce insulin levels and raise the insulin sensitivity in obese and overweight.

Fatty fish

• mackerel
• tuna
• trout
• salmon

Fatty shellfish

• shrimp
• clams
• raw oysters
• mussels

Eggs

Eggs are essential food for a healthy diet. Add it in your keto diet for healthy weight loss. One large egg provides one gram of carb and lesser than 6 grams of protein which makes an ideal ketogenic diet.

Additionally, egg helps to induce feeling fullness hormones and manage blood sugar levels. It helps to reduce the calorie intake for the next 24 hours.

Eat whole for getting essential nutrients from yolk also. This provides antioxidants such as zeaxanthin and lutein which benefits for eye health.

Dairy Products for the ketogenic diet

Plain yogurt with cottage cheese

The plain Greek cheese provides high protein. As they provide few carbs, you can still add it in keto diet.

Mixing yogurt and cottage cheese help to reduce appetite and boost satiety feeling. Adding 150 grams of yogurt provide 5grams of carbs and 11 grams of protein. Adding grams of cottage provide 18 grams protein and 5 grams carbs.

Eating yogurt support ketogenic diet but you should consume it organic or full-fat alternatives and avoid low-fat yogurt.

Remember that every dairy product is made differently. Try to limit carb filled dairy products and add more with protein.

Cheese

Cheese can make your keto diet food more delicious and nutritious. There are different types of cheese, and some of them are low in carb and have high fat which supports the keto diet.

Cheddar cheese of 28 grams (one ounce) provides one gram of carbs, 20% of RDI calcium and 7 grams of protein.

Cheese also provide a high amount of saturated fat which may not increase heart disease risk if taken in a moderate way.

Butter

Healthy fats are essential for effective keto diet meal. Healthy fats in the sense consumption of total 80% calories. The good fat is responsible for providing energy in the body by preventing fatigue and hunger. However, you can consume ghee which contains lots of saturated fats. As it has a higher smoke point than other oils, therefore its best to use for cooking.

Cream cheese

Add cream cheese in your ketogenic diet. You can use it to change the flavor of your diet but use only one gram of carb for every ounce. You can enjoy cream cheese by spreading on halved strawberries or celery stalk.

Seeds and Nuts

Eating nuts and seeds during keto diet support weight loss. Regular consumption of nuts helps to lower the risk of health problems such as cancer, heart problems, depression, and chronic disease.

You can add seeds to give small quantities of nutrients in your body. Most of the seeds include rich, healthy fats, protein, fiber. It also carries minerals such as potassium, magnesium, iron, calcium, and zinc. Adding seeds in your diet helps to offer vitamin B1, B2, B3, and vitamin E. The content of antioxidant in seeds helps to decrease the fat build-up.

The coat of seeds includes rich fiber, and it takes more time for digestion.

That’s why it can be a perfect snack for a keto diet.

Nuts

• walnuts
• Brazil nuts
• Pine nuts
• Macadamia nuts
• Pecans
• Peanuts
• Almonds

Seeds

• Pumpkin seeds
• Sunflower seeds
• Sesame seeds
• Flaxseeds
• Chia seeds

Keto diet Fruits

Berries

Berries are exceptional fruits to add in keto diet. Its provide low carbs and high protein.

Blackberry and raspberry have similar fiber to digestible carbs. The small fruits contain plenty of antioxidants which assist in lowering the information and fight against harmful diseases.

Avocados

Avocados are amazingly healthy. It provides nearly 9 grams of carbs in 100 grams.  However, it provides only 2 grams from 7 fibers.

Adding avocados in your keto weight loss diet helps to provide many mineral and vitamins including potassium. Adding high potassium foods in your diet transform your ketogenic diet a lot easier.

Additionally, eating avocados helps to improve good triglyceride levels and cholesterol.

Keto Diet Oils

Coconut Oil

Include coconut oil in your keto diet for effective weight loss. Coconut oil has unique properties that make it well suited for a ketogenic diet.

It helps to increase ketone levels in the people who are suffering from Alzheimer’s and brain disorder.

Coconut oil comprises lauric acid which is a huge fatty chain. Lauric acid helps to increase the ketosis levels.

Olive Oil

Adding olive oil in your keto diet helps to provide the best benefits to heart health.  It contains oleic acid and monosaturated fats which helps to reduce risk factors of heart problems.

Additionally, extra virgin olive oil provides a high number of antioxidants such as phenols. This synthesis further saves the heart from inflammation by promoting artery functions.

Cocoa Powder and Dark Chocolate

Cocoa and dark chocolate are delicious in taste. It provides the best antioxidants. Even cocoa is a super fruit which provides antioxidants similar to blueberries. Make sure to add dark chocolate containing nearly 70% of cocoa.

Dark chocolate prepared with rich cacao provides plenty of antioxidants. Cocoa comprises of rich polyphenols which prevent oxidative stress in your body.

During your keto diet, whenever you crave for chocolate make sure to consume dark chocolate. Dark chocolate made of more cacao and low sugar than normal chocolates. It will support in weight loss plan.

Dark chocolate contains lots of nutrients and provides extremely strong antioxidants. It helps to improve your mood and lipid profiles. Additionally, chocolate consumption helps to promote creativity, blood flow, and reduce inflammation.

The advantage of dark chocolate comes from its particular synthesis which available naturally. The more natural cacao your chocolate contains, it will contribute health benefits.

The raw cacao is considered as a super antioxidant which contains catechins, and it provides essential health benefits. The dark chocolate helps to stimulate the neurotransmitters and effectively work to boost your mood by relieving brain fatigue.

The compounds in cacao include anandamide and theobromine.  Collectively, these compounds help to promote endorphins and dopamine for mood.

According to multiple studies, eating cacao on a regular basis helps to improve your metabolism. It regulates insulin resistance. It also prevents inflammation occurred by obesity.

Cacao is a rich source of magnesium which provides the following health benefits during a ketogenic diet.

• Balance blood sugar
• Improve blood circulation and pressure
• Produce cellular energy
• Calm nervous system
• Relieve pain
• Relax muscles
• Balance calcium and bone density
• Improve joints flexibility and ligaments
• Improve sleep pattern

Meat and Poultry

Poultry and meat is an important staple food during a keto diet. Fresh poultry and meat contain zero carbs and good vitamin B with many minerals such as zinc, potassium, and selenium.

Adding poultry and meat provide high-quality protein which shields muscle mass while low carb diet.

1. Chicken Thighs

Chicken thighs are the fattiest part of the chicken, and it is often avoided weight loss, but it is perfect for ideal protein intake during the ketogenic diet. When cooked with skin-on and bone-in, chick thigh provides a fatty broth like gravy. Eating 4 ounces of chicken thigh provide 17 grams fat.

2. New York- Strip Steak

It is a common cut of meat available in New York.  Adding 7-ounce strip steak in your diet provide 53% of every day recommended fat. Many people think that it can be excess for one meal, but ultra-fatty food can be perfect for keto diet food.

3. Beef Ribeye

You can eat beef ribeye which is affordable fatty meat. Consuming 11 ounces provide 54 grams of fat. You can eat beef as a staple food in your ketogenic diet.

4. Delmonico Steak

You can enjoy gourmet steaks in the ketogenic diet. Eating 8 ounces of Delmonico steaks provide 50 grams of fat. You can grill it at home and add in dinner.

5. Skirt Steak

It is amazing kabobs or fajitas, the best option for fat which manages amazing flavor when you grill the strips. Eating 9 ounces of skirt steak provide 30 grams of fat which is 45% of everyday value.

6. Ground Beef

Ground beef is the best option for adding in a burger, meat sauce, and tacos. It is a different type of meat which comes with lean fat ratios. However, it is difficult to find 55;45 ratios for a ketogenic diet. Eating 3 ounces of ground beef provide 35 grams of fat.

Spices and Herbs

No one likes to eat plain food. The great news is that you can combine herbs and spices in your ketogenic diet to make meals more flavourful. You use spices for seasoning your salad, recipes because they hold zero net carbs.

You can also eat unsweetened spicy sauce or mustard to combine extra taste to your meal. Apple cider vinegar is another amazing replacement for low net carbs.

Cinnamon

Add cinnamon in your keto diet as it helps to promote insulin receptor and prevent enzymes which block the insulin receptors. It is one of the strong anti-oxidants that help to prevent inflammation and cell membranes damage.

You can add it in recipes to flavor or sprinkle on desserts.

Turmeric

The orangish-yellow looking herb called turmeric is a wonderful herb used from the ancient world for Ayurveda purposes. Turmeric contains Curcumin which is a powerful and energetic anti-inflammatory synthesis. It is a strong suppressor which helps to heal chronic inflammation diseases.

Adding it in a keto diet will help to manage blood sugar and improve sugar binding ability.

Fenugreek Seed

Fenugreek seeds are good to add in the ketogenic diet. It is well-known digestion healthy seeds. Fenugreek seeds are beneficial for bowel toner and kidney health.  It also supports weight loss.

Water

Water intake is important for the ketogenic diet because it is naturally diuretic so, it is common to experience dehydration. For this reason, it’s important to drink plenty of water during a keto diet.

According to the study, it is suggested to drink at least eight glasses of water every day.  Generally, exercises and heat exposure cause dehydration which can lead to cognitive dysfunctions such as impaired memory, fatigue, and perceptive distinction.

Additionally, drink water before eating your meal which assists in reducing calorie consumption.

According to one study, the obese adults who consumed water before 30 minutes of their breakfast consumed 13% fewer calories than the people who drink water later.

Water consumption before eating helps to make you feel satiety for a longer time and prevent overeating.

Lastly, water consumption helps to boost the digestive process.

Water is essential to support the digestive system for nutrient absorption in the bloodstream. It also flushes out the toxins from your body.

Caution:

Keep in mind excessive water intake causes to imbalance electrolyte which makes you tired, dizzy and weak. You will require to adjust your electrolyte and sodium supplement to balance your fluid level in the body.

Keep yourself hydrated whenever you feel thirsty and avoid excess.