Keto Diet Food List
It was only until the 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 the Ketogenic diet have proved the same to be just the other way around.
There have been numerous studies and researches by hundreds of nutritionists and dieticians in the same regard 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 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 the 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 a lot of nutritional value to your platter and can be said to be one of the healthiest food items on this planet earth.
Well, some experts believe it is 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 regularly makes you feel filled for longer hours and you eventually end up consuming fewer calories.
Try playing with a 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 of the high protein content carried by Meat, poultry, and seafood but they also contain several nutrients which are impossible to be found in plant-based foods.
Vitamin B12 is one such nutrient that is hard to be found in plant-based foods and offers loads of health benefits alongside.
Apart from proteins, fresh meat and poultry are 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 plant-based foods.
Omega -3 fatty acids are highly efficient in improving our mental health whilst minimizing any risk related to our heart health.
4. Dairy food items
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 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 are low in carbs, you don’t 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 a 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 a hundred types of berries across the globe and all of them bring along anthocyanins, which are also a type of flavonoids.
Blueberries assist the brain functioning process whilst the raspberries and blackberries are known to fight the aging process.
Still, you got to track their consumption due to the 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.
Still, you got to track their consumption in the 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 carb 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 on our body, the time has come to change the whole perspective in the same regard.
There have been random studies in place which have confirmed the healthy aspect of coconut oil and it is said to be reducing abdominal fat whilst keeping the blood lipids in check.
You may find it surprising but coconut oil has proved its effectiveness in helping all obese adults get rid of that unwanted fat around their bodies.
10. Nuts and seeds
No matter which diet regimen you are following, nuts and seeds have 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 your weight loss goals, nuts and seeds can help you in reducing the risk of certain cancers, heart diseases, obesity, and depression.
Keto Diet Food List for Beginners