Keto diet food list
It was only until last few years back when people thought that a low-carb, high-fat diet can do a lot of damage to their health and body. Diet plans like Ketogenic diet has proved the same to be just the other way around.
There have been numerous studies and researches by hundreds of nutritionist and dieticians in the same regards and the results have been quite overwhelming in the support of the Keto diet. Besides helping you with your weight loss goals, the low-carb diet can bring upon tons of health benefits alongside.
Even though you can grab all the big knowledge about the diet plan from the internet, proper information about the “must have’ food items in keto diet, holds the key. That said; let’s have a look at the top 10 foods that must be a part of your keto diet regimen.
Believe it or not, eggs bring upon a lot of nutritional value to your platter and can said to be one of the healthiest food items on this planet earth. Well, there are experts who believe it as one of the only ‘super foods’ in every aspect.
One large egg contains 1 gram of carb along with 6 grams of protein and this certainly makes it a “must have’ food in your keto diet. Consuming eggs on a regular basis makes you feel filled for longer hours and you eventually end up consuming fewer calories. Try playing with few of the Egg recipes in the keto diet to make your meals more versatile.
2. Olive oil
If we have to pick the healthiest fat in the keto diet list, it has to be Olive oil by every means. Virgin olive oil is said to be offering certain health promoting compounds and anti –inflammatory properties which makes it a perfect keto food.
One ounce (28gm) of olives brings upon 2 gm of carbs and 1gm of fiber. This further makes it a net carb count of 1 gm pr 7-8 olives. Well, if you don’t like Olives that much, you can opt for olive oil as a part of your meals.
3. Poultry, Meat and seafood
You must be aware about the high protein content carried by Meat, poultry and seafood but they also contains several nutrients which are impossible to be found in plant based foods.
Vitamin B12 is one such nutrient which is hard to be found in plant based foods and offers loads of health benefits alongside. Apart from proteins, fresh meat and poultry is packed with other nutrients like potassium, selenium and zinc.
On the other side, seafood can provide you with your daily requirements of omega-3 fatty acids which you cannot find in most of the plant based foods. Omega -3 fatty acids are highly efficient in improving our mental health whilst minimizing any risk related to your heart health.
4. Dairy food items
By now, we have understood that the healthy fats form meat, poultry and seafood plays a key role in your heart health. Same goes for the various dairy items like Cheese, milk, butter and yogurt.
Dairy food items are also high on proteins, vitamins, minerals along with conjugated linoleic acid which is found to be highly efficient in promoting weight loss.
As most of the dairy items come high on fats and low in carbs, you don’t really need to think much about their quantity whilst on a keto diet.
5. Dark chocolate
You may get surprised by seeing this in the list but Dark chocolate got cocoa which contains flavonols (helpful in decreasing blood pressure, risk of heart disease and insulin resistance).
On the other side, Cocoa is also been known as a perfect fruit in the keto diet as it contains high amount of antioxidants, just like the berries.
6. Berries (Blackberries, raspberries, blueberries)
Berries also make it into the list of top 10 foods in the keto diet due to the high amount of antioxidants they contain. If you talk about their variety, you may come across almost hundred types of berries across the globe and all of them brings along anthocyanins, which are also a type of flavanoids.
Blueberries assist the brain functioning process whilst the raspberries and blackberries are known to fight the ageing process. Still, you got to track their consumption due to higher net carb content present within.
7. Allium vegetables
You may be learning about the Alliums vegetables for the first time but they are just a name given to the family of veggies like garlic, onion and leek. The name has been given due to the presence of a plant compound called “Allicin” in each of the veggies.
This compound is highly efficient in protecting our body from issues like Brain damage and also contains certain anti-inflammatory and anti-oxidative properties alongside. Still, you got to track their consumption in keto diet as most of the Alliums vegetables are high in net carbs.
8. Low carb vegetables
You have to be certain about the consumption of carbs in your keto diet to get the best results forward and this is where the low carbs veggies play a big role. Veggies like spinach, kale, cabbage and broccoli are high on dietary fibers whilst carrying low carb content.
You can use these veggies in your meals in cooked form or even have them raw in the form of salads.
9. Coconut oil
If you have ever heard about the harmful effects of saturated fats for our body, time has come to change the whole perspective in the same regards. There have been random studies in place which have confirmed the healthy aspect of Coconut oil and it is said to be reducing the abdominal fat whilst keeping the blood lipids in check.
You may find it surprising but coconut oil has proved its effectiveness in helping all the obese adults to get rid of that unwanted fat around their body.
10. Nuts and seeds
No matter which diet regimen you are following, nuts and seeds has to be part of the process. Well, it’s no exception in the case of a keto diet as well as nuts and seeds offer all the proteins, healthy fats and fibers to your body.
Whilst helping you in our weight loss goals, nuts and seeds can help you in reducing the risk of certain cancers, heart diseases, obesity and depression.