A ketogenic diet, or keto, is a high-fat, low-carbohydrate diet that helps your body burn fat for fuel instead of glucose. Here are 24 top foods to include in your keto lifestyle:
1. Cheese:
Cheese is one of the best foods for the keto diet because it contains high amounts of fat and nominal carbohydrates. The best types of cheese include cottage cheese and cheddar cheese.Cheese is high in saturated fat. Cheddar cheese contains conjugated linoleic acid, a fat associated with improving body composition and growth. Cheddar cheese made using goat's milk contains less lactose and protein, which is unique to cow's milk, making the process easier.
2. Plain Greek Yogurt and Cottage Cheese:
Plain Greek yogurt and cottage cheese are nutritious, high-protein foods. Although they have some carbohydrates, you can eat them in moderation while following the keto diet. Both curd and cottage cheese help reduce hunger and help you feel full.
3. Meat and Poultry:
Beef, steak, fish, lamb, etc., are great sources of keto-friendly meats if cooked in olive oil or coconut oil. Processed meat should be avoided as it can cause side effects and is not proven to be keto-friendly. However, it should not be eaten in large quantities because meat is extremely high in protein and keto is a fat-based diet plan with just enough protein needed.
4. Avocados:
5. Green Vegetables:
6.Nuts and seeds:
There are a variety of nuts and seeds that are low in macros such as carbohydrates and high in fiber and saturated fat, and are rich sources of protein, vitamins and other nutrients as needed by the keto diet. Consuming them in the right amount will not raise your cholesterol levels or cause any harm to the body.
Some keto-friendly nuts include – chia seeds, walnuts, pumpkin seeds, peanuts and almonds.
7. Chili:
8. Coconut oil:
9. Berries:
10. Seafood:
11. Olives and Olive Oil:
12. Broccoli:
13. Dark Chocolate and Cocoa Powder:
Dark chocolate and cocoa are delicious sources of antioxidants. Dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping your artery-healthy. Surprisingly, you can eat chocolate on keto. However, it is essential to choose dark chocolate with a minimum of 70% cocoa solids and consume it in moderation.
14. Vegetables without starch:
Starches should be avoided on the keto diet because starch-rich foods are high in carbohydrates, which can hinder ketosis and weight loss. Keto supports a list of vegetables that are high in plant-based protein as well as basic carb and fat ranges. Some of these vegetables are cabbage and cauliflower, cucumber, green beans, tomatoes, etc.
15. Oil:
Some oils are healthy sources of fat and contain no carbohydrates. These include olive oil, avocado oil, canola oil, oils made from nuts, and seed oils such as flax and hemp oil. Both olive and olive oil are suitable for the keto diet because they have identical health benefits and contain no carbohydrates. Some oils, such as avocado, sunflower and rice bran oils, are extra stable when cooked at high heat.
16. Summer squash:
Summer squashes, like yellow squash and zucchini, are remarkably versatile and low-carb. Zucchini is considered one of the best foods for the keto diet. You can prepare zucchini noodles. You can enjoy it as a cold salad by slicing it thinly using a mandoline, then tossing it with olive oil, salt, and pepper.
17. Unsweetened plant-based milk :
A variety of plant-based milks are keto-friendly, including soy, almond, and coconut milk. Only the unsweetened version should be eaten. Sweet alternatives contain a lot of sugar and are not considered keto-friendly. Additionally, you should avoid oat milk, as even the unsweetened version of oat milk is very high in carbohydrates.
18. Butter:
Butter is a low-carb food that is rich in natural fats. The best and purest useful source to protect your skin, eyes and hair in mixed form is calcium present in butter strengthens bones.
19. Unsweetened coffee and tea:
Everyone's favorite drinks – coffee and tea are nutritious and carb-free beverages. They contain caffeine, which boosts your metabolism and can help improve your physical performance, alertness and mood. Coffee and tea drinkers have been shown to have a significantly reduced risk of diabetes. Adding heavy cream to coffee or tea is acceptable, but "light" coffee and tea should be avoided while on keto because they are usually flavored with non-fat milk and high-carb.
20. Green tea:
Tea does not contain carbohydrates or sugar, but it is one of the most nutritious drinks in the world. It contains a substance known as chlorophyll which is rich in antioxidants.
21. Ghee:
The keto diet includes ghee as a good fat. It is completely carbohydrate free. This is a clarified form of butter that heats the butter and separates out the milk solids that rise to the top. It has a strong buttery flavor and is commonly used in Indian cooking.
22. like:
Mint is one of the most beneficial and delicious natural herbs. It contains a powerful compound that is known as an application that heals the body in pharmaceuticals and intervals. It is sugar and carb-free, and can be used in a variety of foods or beverages.
23. Alliums:
The most aromatic flavor, garlic, onion, leek and other alliums are used in most cooking. These vegetables are high in carbohydrates but consumed in small amounts. They enhance the taste and nutrition of your keto cooking and also tickle your taste buds. They also contain allicin which protects the body from brain damage and other serious diseases.
24. Eggs:
Eggs are rich in protein, B vitamins, minerals and antioxidants. Two eggs contain zero carbohydrates and over 12 grams of protein.
Eggs contain antioxidants, which help protect eye health. This is what you can eat on keto.
- If you are interested in following a keto diet, you must monitor your overall nutritional intake and choose nutrient-dense foods whenever possible.