Keto diet is low carb diet, where the body produces ketones in the liver that used as energy. Keto diet has lots of different names like low carb diet, low carb high fat, ketogenic diet etc.
Glucose can easily make from carbohydrates and it’s the preferred source of energy in our body. But a ketonic diet helps our body to burn stored fat for energy instead of glucose. The keto diet is also known as the ketogenic diet. The word ketogenic comes from “ketones”, it is an acidic chemical produced when your body converts fat into fuel. One of the best examples of ketonic diet plan is “Atkins diet”.
How does the keto diet work?
A keto diet limits the intake of carbohydrates, which our body convert into glucose. So a keto diet substitutes protein and fat for carbohydrates in your diet. Remember a ketonic diet shouldn’t eliminate all carbs. You’ll still need to eat vegetables that are high in fiber content and a limited amount of fruit, but it will restrict starchy vegetables such as corn, peas and potatoes, as well as most grains, some legumes and all refined sugars. Ketosis, a condition caused by incomplete fat breakdown, is a concern with ketogenic diets.
Keto Diet Food List
Here is the list of foods that you can include in your keto diet:
1. Avocados
Avocados are the healthiest food on our list. 3.5 ounces (100 grams) of avocado contains 9 grams of carbs. Out of 9 grams, fiber is 7 grams and remaining 2 grams are low-carbs. Avocados are also high in several vitamins and minerals including potassium, an important mineral many people may not get enough of. What’s more, a higher potassium intake may help make the transition to a ketogenic diet easier.
2. Eggs
3. Seafood
Seafood is also the best option for the keto diet. Fish and selfish are very good keto-food. Salmon and other fish are rich in selenium, potassium and vitamin B. They are carb-free also. Here is the list of some seafood and their carb count per 100-gram:
- Octopus: 4 grams
- Mussels: 7 grams
- Oysters: 4 grams
- Squid: 3 grams
- Calms: 5 grams
Fish intake has been linked to a decreased risk of disease and improved mental health
4. Low-Carb Vegetables and Fruits
All non-starchy vegetables are high in many nutrients, vitamin, and other minerals but they are low in carbs and calories. Some vegetables and plants contain fiber which our body doesn’t digest and absorb like other carbs.
Most vegetables contain very few carbs, however, consuming one serving of “starchy” vegetables like potatoes, yams or beets could put you over your entire carb limit for the day. Although the carb count for non-starchy vegetables ranges from less than 1 gram for 1 cup of raw spinach to 8 grams for 1 cup of cooked Brussels sprouts. Vegetables also contain antioxidants that help protect against free radicals, which are unstable molecules that can cause cell damage.
What’s more, cruciferous vegetables like kale, broccoli and cauliflower have been linked to decreased cancer and heart disease risk.
- Cabbage (6 oz.): 6g carbs
- Spinach (6 oz.): 1g carbs
- Cauliflower (6 oz.): 6g carbs
- Broccoli (6 oz.): 7g carbs
- Romaine Lettuce (6 oz.): 2g carbs
- Green Bell Pepper (6 oz.): 5g carbs
- Baby Bella Mushrooms (6 oz.): 4g carbs
- Green Beans (6 oz.): 4g carbs
- Raspberries (6 oz.): 9g carbs
5. Dairy Products
In keto diet, raw and organic dairy products are preferred if they are easily available. Always choose full-fat products over fat-free or low-fat as they will have significantly more carbs and less “filling” effects. Here is the list of some dairy products you can eat on keto are:
All the foods are based on 100 grams per serving.
- Cottage cheese: 1g carb, 1g Fats, and 4g proteins
- Aged Cheddar: carbs free, 9g fats and 7g protein
- Greek yogurt: 1g carbs, 1g fats, and 3g protein
- Mayonnaise: carbs, protein free and 20g fats
- Parmesan: 1g carbs, 7g fats, and 10g protein
- Brie: cabs free
- Mascarpone: carbs free
- Cream Cheese: carbs free
6. Nuts and Seeds
Seeds and nuts are the best when they are roasted to remove any anti-nutrients. But try to avoid peanuts because they are legumes which are not highly permitted in the keto diet food list.
Nuts are also the best source of fats, but keep one thing in mind that they do have carbohydrate counts that can add up quickly. It’s also particularly important to note that they do contain protein as well. Nut flours especially can add up in protein rather fast – so be wary of the amount you use.
Here is the list of some nuts and seeds that you can include in your keto diet:
- Brazil Nuts (2 oz.): 37g fats, 3g carbs, 8g protein
- Macadamia Nuts (2 oz.): 43g fats, 3g carbs, 4g protein
- Almonds (2 oz.): 28g fats, 5g carbs, 12g protein
- Pecans (2 oz.): 41g fats, 3g carbs, 5g protein
- Hazelnuts (2 oz.): 36g fats, 3g carbs, 9g protein