Keto Diet Food List to Keep Your Options Open

Keto Diet Food List

This is a standard Keto diet food list. Be sure to check the dirty keto food list if you are flexible.

Until only the last few years, people believed that a low-carb, high-fat diet could harm their health and body.

Diet plans like the Ketogenic diet have proven otherwise. The diet also produces beneficial metabolic changes in the short term. (1)

Numerous studies and research by hundreds of nutritionists and dietitians have overwhelmingly supported the Keto diet.

The low-carb diet can bring many health benefits besides helping you with your weight loss goals.

Even though you can find extensive knowledge about the diet plan on the internet, proper information about the “must-have” food items in the keto diet is key.

Let’s look at the top 10 foods that must be part of your keto diet regimen.

1. Eggs

Believe it or not, eggs bring much nutritional value to your platter and can be said to be one of the healthiest food items on Earth.

Some experts believe it is one of the only “superfoods” 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.

Eating eggs regularly makes you feel fuller for longer hours and consume fewer calories.

Try experimenting with a few of the egg recipes in the keto diet to make your meals more versatile.

2. Olive oil

Keto diet food list - Olive oil

Keto diet food list – 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 offer certain health-promoting compounds and anti-inflammatory properties, making it a perfect keto food.

One ounce (28g) of olives contains 2 gm of carbs and 1 g of fiber. This makes a net carb count of 1 gm per 7-8 olives.

If you don’t like olives, you can choose olive oil for your meals.

3. Poultry, Meat, and Seafood

You must be aware of the high protein content carried by meat, poultry, and seafood, but they also contain several nutrients that are impossible to find in plant-based foods.

Vitamin B12 is a nutrient that is hard to find in plant-based foods and offers many health benefits.

Besides proteins, fresh meat and poultry contain 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 plant-based foods.

Omega-3 fatty acids are highly efficient in improving our mental health while minimizing any risk related to our heart health.

4. Dairy Food Items

Keto diet food list – Dairy

By now, we have understood that the healthy fats from meat, poultry, and seafood play a key role in your heart health. The same goes for dairy items like cheese, milk, butter, and yogurt.

Dairy food items are also high in proteins, vitamins, and minerals, along with conjugated linoleic acid, which is highly efficient in promoting weight loss.

As most dairy items are high in fats and low in carbs, you don’t need to think much about their quantity while on a keto diet.

5. Dark Chocolate

You may be surprised to see this on the list, but dark chocolate has cocoa, which contains flavonols (helpful in decreasing blood pressure, risk of heart disease, and insulin resistance).

Conversely, cocoa is also known as a perfect fruit in the keto diet as it contains many antioxidants, just like berries.

6. Berries (Blackberries, R

aspberries, Blueberries)

Keto diet food list - Berries

Keto diet food list – Berries

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 a hundred types of berries across the globe, and all of them bring along anthocyanins, which are also a type of flavonoid.

Blueberries assist the brain functioning process, while raspberries and blackberries are known to fight the aging process.

Still, you have to track their consumption due to the higher net carb content.

7. Allium Vegetables

You may be learning about allium 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 a plant compound called “Allicin” in each veggie.

This compound is highly efficient in protecting our body from issues like brain damage and contains certain anti-inflammatory and antioxidant properties.

Still, you have to track their consumption in the keto diet as most of the allium vegetables are high in net carbs.

8. Low Carb Vegetables

You have to be sure about the consumption of carbs in your keto diet to get the best results forward, and this is where the low carb veggies play a significant role.

Veggies like spinach, kale, cabbage, and broccoli are high in dietary fiber while carrying low carb content.

You can use these veggies in your meals in cooked form or even have them raw as salads.

9. Coconut Oil

If you have ever heard about the harmful effects of saturated fats on our bodies, the time has come to change the whole perspective in the same regard.

Studies have confirmed the healthy aspect of coconut oil, and it is said to reduce abdominal fat while keeping the blood lipids in check.

You may find it surprising, but coconut oil has proved effective in helping all obese adults eliminate unwanted fat around their bodies.

10. Nuts and Seeds

Keto diet food list - Nuts and Seeds

Nuts and Seeds

Regardless of your diet regimen, nuts and seeds must be part of the process. Well, it’s no exception in the keto diet, as nuts and seeds offer all the proteins, healthy fats, and fibers to your body.

While helping you in your weight loss goals, nuts and seeds can help you reduce the risk of certain cancers, heart diseases, obesity, and depression.

See Also

List of Keto Vegetables

Keto Diet Food List for Beginners

Free Keto Diet Plan