We all heard about keto diet and how it works successfully for weight loss. Here we will provide a keto diet plan food list that would help you for enhancing your balanced diet.
There is a main rule in keto diet for beginners and it’s saying eat the low carb foods, and this helps also to get in a ketosis state. Here is a food list that will help you in the keto diet plan.
The Best Keto Diet Plan Food List
Vegetables Are Very good In Keto Diet
There are a lot of healthful vitamins, minerals, fiber and nutrients in all vegetables, so most people eat plenty of vegetables to enhance and improve their healthy life.
Eat the vegetables growing above ground especially leafy and green items like spinach, Lettuce, watercress, avocados, bok choy, tomatoes, asparagus, cauliflower, zucchini, cabbage, okra, beans, fennel, cauliflower, broccolini, cucumbers, beans, jicama, turnips, avocado and broccoli.
It’s recommended to mix vegetables with salad, you can make it also with eggs to get a Keto Egg Salad which has a delicious and awesome taste.
we should mention that eating vegetables like broccoli, kale and cauliflower helps to decrease cancer and heart disease risk (1).
When people get in keto diet they prefer to eat vegetables instead of potatoes, rice and pasta.
Not all vegetables are good for keto diet plan food list, because there are vegetables that high in carbs and this type you should completely avoid.
Examples for vegetables that are high in carbs: parsnip, mushrooms, garlic, squash and onion. Also, avoid starchy vegetables and large fruits like potatoes and bananas.
Eggs Are great for Keto Diet
Eggs are one of the important foods that we need to enhance our keto diet plan food list, we can classify them as superfoods. Eggs have a high rank among the best nutritious foods in the world. Eggs contain a lot of Vitamins and elements like Vitamin (k – D – E – etc), calcium, phosphorus, protein and etc.
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Also, one large egg contains less than 1gm of carbs and about 6 gm of protein, and that makes eggs a perfect food for our keto diet plan food list.
Don’t forget to eat the whole egg with yolk, the yolk contains great nutrients like antioxidants lutein and zeaxanthin that are helping in protecting eye health. Don’t worry about cholesterol in the yolk because Although egg yolk contains high in cholesterol, consuming it doesn’t raise blood cholesterol levels in most people and on the contrary eating the whole eggs reduces the risk of heart disease.
Also, there is a good reason for putting eggs in our keto diet plan food list and it is the fullness feeling that we get it after eating eggs, yes studies had proved that eating eggs helps the body to produce hormones that give us the feeling of fullness.
It’s preferred to buy pastured eggs, you can prepare them any way you want like boiled, omelets, or fried.
You Can Read More About Benefits Of Eggs | Top 10 Health Benefits Of Eggs
When it comes to meat the best option is organic, pasture-raised and grass-fed meat because it’s healthier than others.
There is an important thing you should be careful with it. When it comes to protein in our keto diet plan food list we should remember that keto is a high-fat diet, so much protein will reduce the ketosis state for our body because too much of protein more than our body needs will convert to glucose, making it harder to produce of ketones which will not help in this keto diet.
So, try to balance out the meat in your keto diet plan food list. you can Divide your meat with fattier side dishes or sauces or pair it with something fatty like cheese.
Fish and Seafood (MyFavorite Keto diet food list)
All of the fish and seafood are considered as keto-friendly foods which will help us much in our keto diet plan food list. Salmon and other fish like sardines and mackerel are rich in B vitamins, potassium and selenium. also they contain omega-3 fats that help to reduce insulin levels and enhance weight loss in overweight and obese people.
It’s preferred to eat the fish that is caught like snapper, halibut, catfish, trout, flounder, mahi-mahi, salmon, tuna and mackerel. Choose the fattier fish because it’s better.
Studies had proved that eating fish frequently work to decrease the risk of disease and improved mental health (2).
There are different levels of carbs in the seafood, most shellfish contain no carbs but shellfish do. You can put shellfish in your keto diet plan food list. we provide some carbs counts for some common types of shellfish:
100 gm of Oysters contain about 4 gm of carbs.
100 gm of Mussels contain about 7 gm of carbs.
100 gm of Clams contain about 5 gm of carbs.
100 gm of Squid contains about 3 gm of carbs.
100 gm of Octopus contains about 4gm of carbs.
It’s preferred to eat about at least two meals of seafood weekly.
Nuts and Seeds
They are healthy, low carbs and high fat.
Give us the feeling of fullness because they are high in fiber, also helps in absorb fewer calories overall.
studies show that eating nuts and seeds help in reducing the risk of heart disease, certain cancers, depression and other chronic diseases (3).
Not all nuts and seeds are equal in carbs amount, there are a bit different among different types, we provide you some carb counts for one ounce of some common nuts and seeds:
Pistachios: 5 gm carbs.
Macadamia nuts: 2 gm carbs.
Flaxseeds: zero gm carbs.
Pecans: 1 gm carbs.
Pumpkin seeds: 4 gm carbs.
Almonds: 3 gm carbs.
Walnuts: 2 gm carbs.
Cashews: 8 gm carbs.
Chia seeds: 1 gm carbs.
Brazil nuts: 1 gm carbs.
Sesame seeds: 3 gm carbs.
It’s preferred to eat nuts and Seeds in moderation.
Coconut oil has excellent properties that make it very well and suitable to put it in our keto diet plan food list.
It’s easy to take up directly by the liver and converted to ketones, which would help in our keto diet. It contains fatty acids that have medium chain triglycerides (MCTs) which enhance ketones production. In addition, it may increase the metabolic rate and enhance the loss of weight and belly fat.
Olive oil is one of the pure fat sources, contain no carbs. you can drizzle it over cooked meats or vegetables as a finishing oil. also you can use it with salad and healthy mayonnaise.
One tablespoon of olive oil gives you about 119 calories plus 13.5 g of fat.
Olive oil is rich in antioxidants which call phenols, these antioxidants work on enhancing the heart health and improving artery function.
Olive oil helps to give us the fullness feeling and work on reducing the cholesterol levels in the blood.
Cheese is very delicious and good for our nutrition. Cheese is rich in protein, calcium and beneficial fatty acids
There are a lot of types of cheese and all of them are low in carbs and high in fat that makes them suitable to join our keto diet plan food list.
28 gm of cheddar cheese gives you about 1 gm of carbs, 7 gm of protein.
In addition, eating cheese may help you in reducing the loss of muscle mass and strength that occurs with aging (4).
Berries are different than other fruits in carbs, they are low in carbs and high in fiber which helps in the digestible process.
Berries also contain antioxidants that protecting against disease and reducing inflammation.
We provide some carb counts for 100 gm of some berries:
Blueberries: 12 gm carbs.
Strawberries: 6 gm carbs.
Blackberries: 5 gm carbs.
Raspberries: 6 gm carbs.
Yogurt and Cottage Cheese
Yogurt and cottage cheese are healthy and high-protein foods. they give you the fullness feeling and therefore decrease of appetite.
While they contain some carbs, they can still be included in our keto diet plan food list.
150 gm of plain Greek yogurt gives you 5 gm of carbs plus 11 gm of protein. while cottage cheese gives you 5 gm of carbs plus 18 gm of protein.
You can make it combined nuts and cinnamon.
Butter and Cream
Butter and cream contain good fats which make it suitable to put them in our keto diet plan food list. They contain low carbs.
studies had proved that moderate consumption of high-fat dairy help to enhance the heart healthy and reduce the risk of heart attack and stroke (5).
Butter and cream are rich in fatty acid like linoleic acid which enhances weight loss (6).
Olives have the same health benefits of olive oil but in the solid form.
Olives contain antioxidants which work against inflammatory and help in keeping your skin healthy and safe from damage. In addition to eating olives help prevent bone loss and decrease blood pressure.
28 gm of olives gives you 2 gm of carbs and 1 gm of fiber.
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Shirataki type of noodles is an excellent addition to our keto diet plan food list. they can absorb up to 50 times its weight in water.
Shirataki noodles contain Viscous fiber that forms a gel which slows down food’s movement through your digestive tract and that help to reduce hunger and blood sugar spikes, making it beneficial for losing weight, that’s why we mentioned before that Shirataki noodle is an excellent addition to our keto diet plan food list.
It also carries other names like konjac noodles (from the plant they originate) and miracle noodles (because of the most popular brand) or konnyaku noodles.
Coffee and Tea Unsweetened
Coffee. It improves mental focus and has some added weight loss benefits.
Tea. It has the same effects as coffee, but many don’t like tea. Try to stick with green tea.
Avocados Are Great for Keto Diet
Avocados are very healthy. It contains many vitamins and minerals like potassium, a required mineral to our body health. potassium helps a lot to make the transition to a ketogenic diet easier and that we need so avocados are a good addition to our keto diet plan food list.
Dark Chocolate and Cocoa Powder
Dark chocolate and cocoa powder are a good source of antioxidants, they act as fruits and give you antioxidants like them.
Eating dark chocolate helps a lot to reduce the risk of heart disease.
Dark chocolate and cocoa powder is a great addition to our keto diet plan food list so don’t ignore them.
Keto Diet Plan Food List That You Can Eat Anytime
Keto Diet Plan Food- Just Occasionally To Stay In Ketosis stats
Keto Diet Plan Food- Foods You Must Avoid Completely
As you can see above, there’s a surprising number of suitable keto diet foods, especially for such a high-fat diet.
So if you are interested in a keto diet after reading this article you, So you can START NOW
If you are even didn’t hear about Keto Diet and want to know what is Keto diet You Can Read This Keto Diet For Beginners-The Simplest Guide