The keto diet, also known as the Ketogenic diet, is rapidly gaining worldwide popularity for weight loss and blood sugar control. A keto diet aims to change your energy source from carbohydrate to fat. Generally, our body uses glucose as the main source of energy. The keto diet limits carbs to 30-50 grams per day. In the shortage of carbs, the body starts to use fat as a source of energy. As a result, your metabolism will get faster, and in a few days, you will start losing weight.
Now the question arrives which food is good for the Keto diet? It would be great to focus on eating low carbs and high fats in keto, such as meat, fish, seafood, cheese, vegetables, and dairy products. Avoid eating bread, potatoes, sweets, rice, and other high carbs foods. This article has all the information about what to eat and what not to eat on a Keto diet.
Good foods for the keto diet
A balanced and nutritious keto diet is a combination of meat, seafood, dairy, eggs, butter, nuts, fats, oils, and non-starchy vegetables. Here we have listed some best food items that can fulfill all the requirements of the keto diet.
- Low-Carb Veggies
- Nuts, Seeds, and Healthy Oils
- Cheese and Dairy
- Meat and poultry
- Fruit and berries
- Eggs
- Fish and seafood
- Dark Chocolate and Cocoa Powder
Low-Carb Veggies
Non-starchy vegetables are excellent sources of minerals, vitamin C, and other essential nutrients. These green, low in carbs vegetables are the best foods for the keto diet. Here are some of the best low-carb vegetables you can add to your keto diet plan.
- Lettuce
- cucumbers
- broccoli
- cabbage
- zucchini
- Cauliflower
- avocado
- green beans
Nuts, Seeds, and Healthy Oils
Nuts and seeds are low in carbohydrates and filled with polyunsaturated and monounsaturated fats, fiber, and protein. But you should eat them in low amounts and start with small amounts. However, some nuts, such as chew, are high in carbs. Here are some best nuts for the keto diet:
- Pumpkin,
- Sunflower
- Macadamia nuts
- Flaxseeds
- Walnuts
- Almonds
- Brazil nuts
- hazelnuts
- Pistachios
Cheese and Dairy
Cheese is a fabulous source of protein, fat, and calcium and contains zero carbs. Apart from cheese, greek yogurt can also be an excellent food alternative for the keto diet. But make sure to avoid sweet yogurt or flavored yogurt because those contain a lot of sugar.
Meat and poultry
They are significant protein sources and no-carb foods for a keto diet. Meat and poultry are very rich in B vitamins and contain minerals such as potassium, zinc, and selenium. It also offers high-quality protein, which helps preserve muscles and provides fuel for physical workouts and labor.
People who do not want to eat meat and poultry can replace them with tofu and tempeh. These are some varieties of meat and poultry:
- Pork
- Poultry
- Sausages
- Beef
- Deli meats
- Lamb
- Organ meats
Fruit and berries
You should only add fruits to your diet that are low in sugar. Berries, lemons, limes, and melons are among the best foods for the keto diet. Here is a list of some best fruits for the keto diet:
- Tomatoes
- Peaches
- Avocadoes
- Watermelon
- Blackberries
- Coconut
- Raspberries
- Strawberries
Eggs
Eggs are one of the best breakfast food for the keto diet. They have high protein content, filled with B vitamins and minerals. An egg contains zero carbs and 6 grams of protein, and these qualities make the egg the ideal food for keto. In addition to all these benefits, it increases feelings of fullness, helps protect the eyes, and keeps blood sugar levels stable. But make sure to eat whole eggs rather than egg whites because egg yolk contains most of the egg’s nutrients. You can add eggs to your keto diet plan in these forms:
- Omelets
- Poached
- Scrambled
- Boiled
- Fried
Fish and seafood
Fish and seafood are rich in potassium, selenium, and vitamin B. It also contains high amounts of protein and zero carbohydrates. All these qualities make Fish and seafood a worthwhile Keto food. It lowers blood sugar levels and decreases the risk of the deadly disease. These are some examples of fish and seafood you can add to your diet:
- Lobster
- Shrimp
- Squid
- Tuna
- Anchovies
- Crab
- Fish of all types
Dark Chocolate and Cocoa Powder
Cocoa is rich in antioxidants, and dark chocolate contains flavanols that help lower blood pressure. It also helps keep arteries healthy and reduces the risk of heart disease. Apart from all these qualities, it is also low in carbs, making it the best choice for keto diet food. You can add these items to your diet in these forms:
- Black coffee
- Coffee with milk
- Dark chocolate
What You Can’t Eat on the Keto Diet
Generally, you should only take 20-30 grams of carbohydrates per day. Beyond 30g of carbs may become an obstacle in your weight loss process. Therefore, we have listed some high-carb food items that you should definitely avoid if you follow the keto diet plan.
- High-sugar fruits
- Grains
- Juices
- Honey, syrup, and sugar in any form
- Chips and crackers
high-sugar fruits
High sugar fruits hike blood sugar in the body, so you should avoid consuming these kinds of fruits. Instead of those, you can add fruits such as berries and lemon, which are low in carbs and do not adversely affect your weight loss journey.
Grains
Grains are high in carbohydrates and should be avoided or eat it in minimal amounts. Instead of eating high carb grains, try to find a possible substitute, that is low in carb and sugar-free. Beer and other alcoholic drinks are made with grains and high in carbs so that you can replace them with beverages such as dry wine, cocktails, and pure alcoholic beverages.
Juices
Juices available on the market come with added sugar, so adding them to your diet is definitely not a good idea. But even natural juices are not a good option for keto diets. These natural juices are high in fast-digesting carbs that hike the blood sugar in your body.
Honey, syrup, and sugar in any form
Since sugar, honey, and syrup are high in carbs and low in nutrients, you should avoid adding them to your keto diet.
Chips and crackers
Chips, crackers, and other kinds of junk foods are very harmful to your body and do not contain any type of nutrients. They are high in carbs and low in fiber, so you should not eat them on the keto diet.
Bottom Line
The main base point of all kinds of the keto diet is maintaining a low carb, high fat, and moderate protein diet. But the type of food you should take to achieve that goal is not fixed. Therefore, it gets confusing to find out which food one should eat. Above mentioned lists have provided you with the best food alternatives to eat and not eat on the keto diet.
However, all these foods can not affect all people’s bodies in the same way. So it is necessary to consult with your doctor or dietitian before adding any food item to your diet. A certified nutritionist will help you make sure that your added food items provide you with all essential nutrients while maintaining ketosis.
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FAQs
Can I drink alcoholic beverages on the keto diet?
Yes, you can drink alcoholic beverages on the keto diet, but drink only low-carb alcoholic drinks. Many low-carb alcoholic beverages are available such as pure forms of alcohol like whiskey, gin, tequila, rum, dry wine, etc.
How much fat do you need to eat on a Keto diet?
There is no fixed limit for fat intake in a Keto diet. Generally, experts suggest adding 70% to 80% fat to your daily diet. Taking a sufficient amount of fat on the keto diet will help you get enough energy your body requires.
Can I eat a vegetarian keto diet?
Yes, you can eat a vegetarian keto diet. A vegetarian keto diet is quite easy to follow by replacing non-vegetarian protein sources like meat and fish with dairy products, nuts, seeds, and other vegetarian protein sources.
Can I add fruit to a keto diet?
Yes, you can add fruit to your keto diet. The best keto fruits are raspberries, blackberries, and strawberries. If you choose low-sugar fruits and only add small portions to your diet, it will not affect your diet plan.
