Keto Diet Food List to Keep Your Options Open

Keto Diet Food List

It was only until the last few years back that people thought that a low-carb, high-fat diet could 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 research by hundreds of nutritionists and dieticians in the same regard and the results have been overwhelming in support of the Keto diet.

Besides helping you with your weight loss goals, the low-carb diet can bring tons of health benefits.

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.

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

1. Eggs

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 Earth.

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 eventually consume 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 2 gm of carbs and 1gm of fiber. This makes a net carb count of 1 gm pr 7-8 olives.

If you don’t like Olives, 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.

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

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 come high in fats and are low in carbs, you don’t need to think much about their quantity while 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).

Conversely, Cocoa is also known as a perfect fruit in the keto diet as it contains a high amount of antioxidants, just like 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 flavonoid.

Blueberries assist the brain functioning process, while 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 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 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 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.

There have been random studies in place that 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 effective in helping all obese adults eliminate unwanted fat around their bodies.

10. Nuts and seeds

Regardless of your diet regimen, nuts and seeds must 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.

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