The ketogenic diet’s increasing popularity owes largely to its potential benefits for weight loss and blood sugar control.
If fast weight loss while consuming nearly unlimited amounts of fat sounds too good to be true, “think again,” keto diet devotees say. Followers of the trendy high-fat, low-carb meal plan swear it clears the brain while lowering the number on the scale. Before embarking on the diet, it’s important to look at what kinds of foods you actually enjoy eating, since if you particularly enjoy high-carb foods like fruits, it might not be the right diet for you. But there are plenty of Keto diet foods that will make you feel full and satisfied, and perhaps even like royalty. Practicing the Keto diet could look like a day filled with nuts, avocados, and beef, as well as some tasty vegetables like broccoli, spinach, and Brussels sprouts. So if you’re not sure what you can eat on Keto, read on.
Keto diet food list
Fish and shellfish are very keto-friendly. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium
However, the carb count in shellfish varies by type. While shrimp and most crabs contain no carbs, oysters and octopus do. You can still eat these foods on the keto diet, but it’s important to carefully track these carbs to stay within your range.
Additionally, salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity in people with overweight and obesity.
Frequent fish intake is linked to improved brain health and a decreased risk of disease.
The American Heart Association recommends eating 1–2 seafood meals per week.
2. Meat and poultry
Meat and poultry are considered staple foods on the keto diet.
Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They’re also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet.
One study in older women found that a diet high in fatty meat led to 8% higher levels of HDL (good) cholesterol than a low fat, high carb diet .
It may be best to choose grass-fed meat, if possible, since it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.
Eggs are an extremely healthy protein source.
Because each large egg contains less than 1 gram of carbs and about 6 grams of protein, eggs are ideal for keto.
In addition, eggs have been shown to trigger hormones that increase feelings of fullness.
It’s important to eat whole eggs rather than egg whites, as most of an egg’s nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which protect eye health.
Although egg yolks are high in cholesterol, they don’t appear to increase your risk of heart disease.
Enjoy unlimited non-starchy vegetables such as leafy greens and crunchy salad veggies such as cucumber, celery, and radishes. Other favorites include cauliflower, cabbage, avocado, broccoli, and zucchini. Fresh or frozen, most vegetables that grow above-ground are keto-friendly. You can even eat a vegetarian keto diet.
Best keto vegetables
- green beans
- brussels sprouts
4.Fruit and berries
Most tart fruits, such as berries, lemons, and limes are fine if you keep the serving size small. The same is true for melons because of their high water content. But almost all other fruit contains too much sugar. A small scoop of fresh berries served with real whipped cream and shaved dark chocolate makes a lush, delicious keto dessert.
Best keto fruits and berries
5.Nuts and seeds
Many nuts and seeds are low in carbs. Just watch out for two things. First, don’t eat too many! Start with just a few or up to ¼ cup (about 25 grams) for a snack. And the kind of nut you choose matters. Some nuts, such as cashews, are much higher in carbs than others, such as pecans or macadamia nuts. You can also enjoy pumpkin, sunflower, and other seeds on keto.
Best keto nuts and seeds
- Brazil nuts
- macadamia nuts
- pine nuts