What can you eat in a keto diet

Posted by Wen Dan Jiang on

What can you eat in a keto diet

What can you eat in a keto diet? The keto diet has become famous for weight loss in recent years. It has shown commendable weight loss results for many people around the world and is gaining more and more acknowledgment with time.

The main focus of the keto diet is to keep a person's carbohydrate intake minimal (within the range of 20-50g daily) while emphasizing on the protein and fat content in his food. With that being said, this diet can only be effective if you go for foods that fit into a low-carb, high fat and protein criteria.

Foods to eat in a keto diet

The idea of eating in a way to keep your carbs within a 20-50g range seems difficult, but the reality is quite the opposite: There are plenty of eating options that are perfect for incorporating in your keto diet. You can still get on with the diet without compromising much on your health because there are many nutritious foods that you make an effective diet plan with.

We've divided these foods into 5 distinct categories: Vegetables, Fruits, Dairy Products, Poultry/Meat, and Seafood so that you can have a holistic view of them.

Lastly, there's a heading dedicated to keto-friendly breakfast options.

1) Vegetables 

We would like to start our list with vegetables, as most people love them, and they always make your meals nutritious. Also, because vegetables can be an effective replacement for higher-carb foods.

Putting the keto diet in mind, your primary focus should be on the low-carb veggies. Some vegetables such as potatoes, beetroot and yams contain starch and fiber, both of which are carbohydrates. Therefore, it's not recommended to make these vegetables a part of your meals repetitively, as only a single serving could exceed your daily carb limit.

The non-starchy vegetables, however, are a great option to incorporate in your meals. A lot of vegetables have low-carb content and can be very suitable for the keto diet, such as:

  • Spinach
  •  Cauliflower
  • Broccoli
  • Kale (a seaweed)
  • Brussels sprouts
  • Cabbage
  • Cucumber
  • Peppers
  • Onion
  • Celery
  • Carrots
  • Okra

Munch on raw carrots, make spinach soup, eat spicy stir-fried okra, make a yummy salad out of these veggies, or drink fresh vegetable juices, your wish! These vegetables will put your carb intake minimal without compromising your nutritional requirements, as they're rich in many vitamins and minerals.

2) Fruits 

The first thing that comes to mind after hearing the word “fruits” is sweetness. And sweetness is a characteristic of carbohydrates. Fortunately, many delicious fruits have fewer carbs than others, and can easily be eaten while being on a ketogenic diet. Some of these keto-friendly fruits are:

  • Coconut meat

Coconut is tasty as well as nutritious. It's a keto-friendly fruit because the net/digestible carb content of one cup of coconut meat is 6gm. This makes it very much suitable for the keto diet. The plus point is it's high in fats, which makes it a good fit for the keto diet. It can add a flavorful touch to your meals without being heavy on you.

  • Avocados

People are now eating avocados more than ever; it's like they've rediscovered the fruit and are absolutely loving it, thanks to the keto diet.

It's the lowest-carb fruit, with a net carb count of only 4g per medium-sized Avocado! This is why people on the keto diet are obsessed with avocados (and guacamole)!

What's more: Avocados are immensely healthy and nutritious, having many minerals and vitamins. They also have plenty of health benefits, such as cholesterol and lipid regulation.

  • Berries 

Blackberries, strawberries and raspberries are the keto-friendly berries. All three of these have a low carb content, with a net carb count of 5-6g per ¾ cup serving. These are high in fiber, which automatically decreases their net carb count. What's more: These berries contain an ample amount of antioxidants, which help us fight diseases and reduce inflammation, so they're good for our health too.

Important: Blueberries, however, are high in carbs (12g net carbs per 3.5 ounces), so they can't be considered as a keto-friendly berry and should be avoided.

Also, you should avoid eating apples, plum, clementine, kiwi, etc., because all of these fruits are high in carbs.

3) Dairy products

There are some dairy products which are an excellent fit for the keto diet, including:

  • Cheese

The deliciousness of cheese is something that can't be debated. A lot of scrumptious dishes contain cheese, which not only makes them healthy but nutritious as well. But the reason we're discussing it in this article is that cheese is great for the keto diet! No matter the type, cheese has low carbs and high fat (still healthy), making it a perfect keto-friendly combo!

For example, one ounce of Cheddar Cheese contains ONLY 1g of carbs.

Cottage cheese is also a great option to consider. Five ounces of cottage cheese has only 5g of carbs!

Cheese is also rich in nutrients such as calcium and protein. Also, it has conjugated linoleic acid, which is associated with reduced fat mass, an added advantage with regards to the keto diet.

  • Greek yogurt

Plain Greek Yogurt is simply tasty. 5 ounces of plain Greek yogurt contains only 5 grams of carb, making it a good option for the keto diet. It's also high in protein. Therefore, it's satiating and helps suppress appetite by making you feel full. This yogurt is very delicious on its own, but you can also combine it with milk and some low carb fruits to make a healthy keto smoothie

  • Butter and cream

Butter and cream are also keto-friendly dairy products. In fact, they contain very less (trace) amount of carbs per serving. They are high in fats; that is why they're good to use in a keto diet.

Like cheese, butter and cream also contain conjugated linoleic acid, giving it an edge over other foods as it promotes fat burning.

4) Poultry/meat

This may come as good news for people considering going on a keto diet because meat and poultry dishes are loved and enjoyed by many. What's even better news is you can include meat and poultry in your diet without stressing about the quantity. The reason is both of them have NO CARBS and are rich in high-quality protein, and this is precisely what you need in a keto meal!

They are delicious as well as nutritious, containing several vitamins and minerals.

During a keto diet, a person's carb intake goes down the hill, which can somehow affect the muscle mass. Poultry and meat being high in proteins may help preserve muscle mass, which is an added benefit of making them a part of your keto diet.

Tip: You can make scrumptious chicken/beef steaks, topped with melted cheese with low carb vegetables as sides, a perfect keto meal!

5) Seafood 

Generally, making seafood a part of your diet is very important because it has many health benefits. It's said that eating seafood at least twice a week is good for your mental and physical health. Fortunately, you will not miss out on these benefits because most of the seafood is very keto-friendly!

Fish such as salmon are almost carb-free and very nutritious; They contain plentiful amounts of vitamins and minerals.

Shellfish such as crabs and shrimps are also great to incorporate in a keto diet, as they too have no carbs. Some shellfish, however, contain various amounts of carbs, ranging from 3-5g per 3.5 ounces serving. These shellfish include squids, octopus, clams, oysters and mussels. While you can still include these shellfish in your diet, you still have to be conscious about the carbs they contain if you're aiming for exceptional weight loss results.

Keto-friendly breakfast options

If you're a picky eater when it comes to breakfast, wondering what your options are for a healthy, keto-friendly breakfast, then we've sorted it out for you!

Eggs and coffee/tea

Many people love eggs in their breakfast, followed by a cup of hot coffee/tea.

The good news is: Both eggs and coffee/tea are keto-friendly.

One egg (large size) has a carb content of even less than 1 gram. What's more, eggs are very satiating, which will help you feel full after having your breakfast, resulting in lower calorie intake. This will assist you in weight loss, as a fulfilling breakfast will set the stage for the rest of the day.

Excluding latte and light coffee, unsweetened coffee and tea are also great options for a keto breakfast. Both coffee and tea have no carbs and have high caffeine, which would give you a refreshing punch in the morning, improving your alertness and mood. The caffeine also boosts metabolism, which is good for weight loss.

Final Word 

The keto diet's effectiveness for weight loss depends on what foods you include in the diet, how frequently you eat them, and your way of incorporating those foods in your keto meals. Many foods make a good fit for keto diet ranging from vegetables, fruits, seafood, poultry, etc.

References 

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