Keto diet foods have become quite popular recently because people are getting excellent weight loss result from it.
Studies have found that the very low-carb, but high-fat keto foods are effective not only for weight loss but epilepsy and diabetes. In fact, early studies showed that keto diet foods may be beneficial for certain, cancers, Alzheimer’s disease, and several other diseases.
Keto foods typically limit carbs to between 20 and 50 grams per day. This may seem challenging, but many nutritious foods can fit into a keto way of eating without hassle. You can check keto food near me now.
If you are sure you want to get on a ketogenic diet, this article will show you keto foods to eat and keto diet foods to avoid. Hers is a basic overview:
Keto diet foods list (keto foods to eat)
Unprocessed meats are keto friendly because they contain low carb. But don’t forget that keto is all about a high-fat diet, which is why you don’t need to consume a huge amount of meat. When you eat meat in excess (more than your body needs), it will be converted to glucose and make it difficult for your body to get into ketosis.
Avoid processed meats such as meat balls, cold cuts, and sausages because they often contain added carbs. If you are not sure of the carbs content, check the ingredients and make sure carbs content is under 5%.
#2. Natural fat and high-fat sauces
Keto wants you to get most of your calories from fat, and you will likely get a lot of fats from natural sources such as eggs, fish, meat, etc. but you can also use fat in cooking such as adding plenty of olive oil to a salad or use butter and coconut fat, etc.
You can also enjoy delicious high-fat sauces like béarnaise sauce or garlic butter. Don’t fear fat; keto foods are the only foods making fat your friend. Saturated fat.
Consume eggs any way you like such as omelets, fried in butter, boiled or scrambled. If you want to go for healthiest eggs, buy pastured or organic eggs. How many eggs should you eat? Eat no more than 36 eggs per day, but you can eat fewer.
#4. Fish and seafood
Fish and seafood are excellent, especially fatty fish such as salmon. But be sure to avoid breading because of carbs. If you can lay your hand on wild-caught fish, it is probably the best for you.
#5. High-fat dairy
High-fat cheese is good, butter is fine and high-fat yogurts can be consumed in moderation, heavy cream is excellent for cooking.
Be sure to avoid drinking milk because its sugar can add up quickly. One glass of it contains 15 grams of carbs, but you can use small content in your coffee. Try to avoid caffe latte because it contains 18 grams of carbs.
Low-fat yogurts also contain lots of added sugars, so avoid them.
#6. Vegetables growing above ground
Whether fresh or frozen, you are good to consume vegetables growing above ground. Vegetables growing above ground are excellent, especially green and leafy ones. Favorites include zucchini, broccoli, cabbage, cauliflower, and avocado.
When it comes to keto foods, vegetables are tasty and good keto fat. You can fry them in butter and add plenty of olive oil on your salad. A lot of people have ended up eating more vegetables when they started keto.
Eating berries moderately is good on keto. You will enjoy your berries when you combine it with real whipping cream.
You can consume nuts in moderation, but when using nuts as snacks, be careful because you can easily consume more than you need before you feel satisfied. Also, be careful with cashew nuts because they are relatively high in carb.
Whether mint, herbal, Orange Pekoe, black or green, you can drink tea without any issues. Be sure to avoid adding sugar.
Whether with ice or sparkling, have water flat. You can drink water like a tea or add natural flavorings such as sliced cucumbers, limes or lemons. If you experience symptoms of keto flu or headaches, add a few shakes of salt to the water.
#11. Bone Broth
Bone broth is hydrating, satisfying and full of electrolytes and nutrients. In fact, it is easy to make. You will love sipping homemade bone broth on a keto diet. You can stir in a part of butter for extra energy.
Enjoy your coffee without adding sugar. But you can add a small amount of cream or milk. For extra energy from fat, you can stir in coconut oil or butter. But if weight loss stalls, cut back on fat or cream in your coffee.
#13. Shirataki noodles
Shirataki noodles are excellent keto foods. They have less than 1 gram of carbs and 5 calories per serving because they are mainly water. These noodles are made from a viscous fiber called glucomannan, which absorbs up to 50 times its weight in water.
The viscous fiber in these noodles forms a gel that slows down food movement through the digestive tract. It can help reduce hunger and blood sugar spikes, making it excellent for weight loss and diabetes management.
You can substitute Shirataki noodles for regular noodles in any type of recipe. The noodles come in different shapes, including linguine, fettuccine, and rice.
Keto diet foods to avoid
Just as we have keto foods to eat, we also have keto foods to avoid. Here are the keto diet foods to avoid:
Sugar is a big no-no. You need to avoid soft drinks, vitamin water, candy, cakes, sweets, cookies, sports drinks, fruit juice, breakfast cereals, donuts, chocolate bars, and frozen treats.
Be sure to read labels for hidden sugars, especially in drinks, packaged foods, dressings, condiments and sauces. Agave, maple syrup, and honey are also sugars. It also makes sense to avoid artificial sweeteners too. Get familiar with different names of sugar.
Fruits are sweet because they have lots of sugar. You may eat fruit once in a while. Treat fruit as a natural form of candy.
Although there are many low-carb beers, beer is full of rapidly absorbed carbs.
French fries, potatoes (including sweet potatoes), rice, pasta, bread, muesli, porridge, potato chips, etc should be avoided. You should also avoid legumes, such as lentils and beans and wholegrain products because they are high in carbs. You may eat a small number of root vegetables, except potatoes and sweet potatoes.
You may want to avoid margarine because it has no obvious health benefits and it even tastes worse than butter. It has high omega-6 content, so it might be linked to allergies, asthma and other inflammatory diseases.
Keto diet foods can be used to achieve not only weight loss, but also blood sugar control and other health-related goals.
Fortunately, keto foods include lots of tasty, nutritious and versatile foods that allows you to retain your daily carb range. If you really want to reap the benefits of a ketogenic diet, you should choose any of the above keto foods and avoid the foods listed as a no-no.
The ketogenic diet is now popular, which is why many food companies want to cash in by deceiving you with low carb or ketogenic label on their product. Be sure to read all labels carefully and make sure the product you want to consume has natural low carb ingredients.