What are the best foods for keto diet? Food list

Foods for the ketogenic diet? This regimen has become very popular lately. Several studies have shown it to be useful for weight loss, diabetes, and epilepsy. It is also beneficial for several types of cancer and other diseases.

The aliments allowed in the ketogenic diet are all those that are high in protein and fat and low in carbohydrates. The most commonly used foods in the keto diet are lean meats, fish and seafood, vegetables, nuts, and oils.

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The ketogenic diet limits carbohydrate intake to 20 50 grams per day. That may seem not very easy, but there are many nutritious foods that you can take on this ketogenic diet without reaching these marked limits.

What are the best foods for the keto diet?

As you know, the ketogenic diet is low in carbohydrate intake and is also high in fat and protein. It is also useful for weight loss, fighting diabetes, epilepsy, preventing Alzheimer's, etc.

Typically, a correct ketogenic diet limits carbohydrate intake to 20-30 grams per day. It doesn't seem very easy, but we have many tasty and nutritious foods that we can add to our diet.

Fish and seafood

Both fish and seafood are compatible with the ketogenic diet, containing almost no carbohydrates. So they are ideal when it comes to such food.

Also, regular fish intake is associated with reduced risk of disease and improved mental health.

Fish and seafood are a food rich in b-group vitamins, potassium, and selenium, but with few carbohydrates. As examples, we have:

• Salmon.
• Sardines.
• Mackerel.
• Mussels.
• Oysters.
• Squid.
• And prawns, among others.

Try to eat them at least twice a week.

Meats

Meat is a staple of this diet. It is advisable to eat all types of meat: poultry, pork, beef, etc..

They are essential because they have vitamins and amino acids that you can only find in them. They are also a source of quality protein that helps preserve muscle mass. You know our goal is to lose fat. If we lose our muscle mass, our body will lose shape and look worse.

Beef and poultry do not contain any carbohydrates, and they do provide some:

• High-quality proteins.
• Group b vitamins.
• Potassium.
• Selenium.
• Zinc. 

Always choose them from grazing or farmyard animals, not from mass-produced farms. We have to decide if possible organic meats, fed with grass.

Grass-fed animals produce meat with higher linoleic acid, antioxidants, and omega-3 fats than animals fed with feed.

Eggs

Eggs are one of the healthiest foods in existence. A large egg contains less than 1g of carbohydrates and at least 6g of protein, making it ideal for a ketogenic life.

They also increase the feeling of fullness and keep blood sugar levels stable, achieving a lower calorie intake.

Contrary to what was said a few years ago, we have to consume the yolks, most of the egg nutrients are in them. That includes the antioxidants lutein and zeaxanthin that help protect eye health and the vitamins and amino acids they contain.

Yogurt and cream cheese

Yogurt and cheese are very healthy and high in protein. Both increase the feeling of satiety.

Both Greek yogurt and cottage cheese give you 5 grams of carbohydrates per serving. They also reduce appetite and increase satiety.

Cheese provides you with calcium, protein, and good fatty acids, and also contains a minimum amount of carbohydrates. You should eat them fat-free whenever you can, and you can combine them with nuts, cinnamon, or any other sweetener you like.

Olive oil

Olive oil is superb food. It has impressive benefits for your heart.

It is high in oleic acid and monosaturated fats, these are essential factors in reducing the risk of heart disease.

Also, extra virgin olive oil has antioxidants, which are very good for the heart and arterial function.

Finally, olive oil should be consumed, preferably at room temperature or at low cooking temperature. That is because, at high temperatures, it degrades faster than other types of oil.

Avocado

The avocado is one of the best foods that nature has given us, not only because of its versatility and flavor but also because of its incredible properties.

Avocado contains approximately 2 grams of net carbohydrates per serving, plus it provides fiber and many other nutrients such as potassium and helps improve cholesterol levels and triglycerides. 

Coconut Oil

Coconut oil is rich in medium-chain triglycerides, which increases ketone production and boosts your metabolism. It helps you lose weight and lose belly fat.

Butter

Butter contains hardly any carbohydrates. It has neutral or positive effects on heart health when consumed in moderation.

Vegetables

Vegetables are one of the essential foods for all types of diets, especially for ketogenic ones, low in calories and carbohydrates. They are also very high in vitamins and minerals.

We must exclude potatoes, sweet potatoes, and beets from this category because they are very high in carbohydrates. They are not suitable for this diet.

The net carbohydrates in non-starchy vegetables range from 1 to 8 grams per cup. They are very nutritious and help reduce the risk of many diseases.

Vegetables also contain antioxidants that help protect against free radicals, which can cause cell damage. They are also associated with a decreased risk of cancer and heart disease. If you want to learn more about the vegetarian diet tap here.

Nuts

They do not have a lot of carbohydrates, this is essential for the ketogenic diet, and they are very rich in good fats. Regular consumption of these is associated with a lower risk of heart disease, cancer, depression, and other diseases.

They are also rich in fiber, which helps you feel full and absorb fewer calories. Nuts and seeds are handy for the heart. They are high in fiber and help you age healthily.

Twenty-eight grams of these foods give you less than 8 grams of net carbohydrates. We recommend it: Almonds, walnuts, chestnuts, pistachios, chia seeds, pumpkin seeds, and sesame seeds

Berries

Berries are rich in nutrients and help reduce the risk of many diseases. 100 grams of these foods provide 5-12 grams of net carbohydrates as examples we have:

• Berries.
• Blueberries.
• Strawberries.
• Raspberries.

Shirataki noodles

Shirataki noodles come from a tuber called Konjac, whose main component is glucomannan. They contain less than one gram of carbohydrate per serving.

Its viscous fiber helps slow down the movement of food through the digestive tract, which increases satiety and keeps blood sugar levels stable.

Coffee and tea (sugar-free)

These are, despite what people think, very healthy drinks. They contain caffeine, which increases metabolism, physical performance, and mood.

Sugar-free coffee and tea are carbohydrate-free and help you increase your metabolism, physical, and mental performance. 

Those who usually drink coffee and tea have a significantly lower risk of diabetes.

Chocolate

One hundred grams of dark chocolate gives you 3 to 10 grams of net carbohydrates. It is rich in antioxidants that take care of your heart's health.

Chocolate and cocoa are a rich source of antioxidants. It has as much antioxidant capacity as any fruit.

It also has flavonols, which can significantly reduce the risk of heart disease by lowering blood pressure.

Not everything is so beautiful. You have to have chocolate with a minimum purity of 70% and no added sugars.

List of foods for the keto diet

Food Chart Ketogenic Diet

Fish

Fish	Proteins	Carbs	Fats
Anchovy	21g	0.5g	0.5g
Pollack	16g	0g	0.8g
Herring	22g	0g	12.9g
Tuna	21g	0g	15.5g
Cod	17g	0g	0.6g
Sea bream	18g	0g	1.8g
Mackerel	18g	0g	13g
Tent	18g	0g	5g
Conger eel	18.6g	1
Halibut	20g	0g	2.1g
Sole	18g	0.5g	1.4g
Sea bass	20g	0g	2g
Whiting	17g	0g	1g
Monkfish	15g	0g	0.5g
Turbot	19g	0g	2.3g
Salmon	20.7g	0g	13g
Sardines	18g	0g	10g
Surimi	12g	6g	1g
Trout	19g	0g	7g

 

Seafood and mollusks 

Seafood and Molluscs	Proteins	Carbs	Fats
Clam	15g	1.5g	0.4g
Cockles	17g	1g	0.4g
Lobster	16g	0.8g	2g
Edible crab	20g	0g	4.8g
Crab	19.8g	0g	4g
Spider crab	20g	0g	5g
Shrimp	18g	0g	2g
Mussel	10g	2.4g	2g
Oyster	9g	5g	1.2g
Octopus	18g	0g	1.6g
Scallop	15.6g	0g	7g

 

Lean meats

Meat	Proteins	Carbs	Fats
Beef	19g	0g	13g
Pork	17g	0g	23g
Chicken	20g	0g	2.5g
Turkey	19g	0g	1.4g
Lamb	18g	0g	10g

Dairy

Dairy	Proteins	Carbs	Fats
Yogurt	3.2g	4g	3g
Cheese	11g	4.7g	18g
Butter	0.7g	0.5g	80g

Oils

Oil	Proteins	Carbs	Fats
Avocado	0g	0g	100g
Almond	0g	0g	100g
Coconut	0g	0g	100g
Sunflower	0g	0g	100g
olive	0g	0g	100g

Vegetables

Vegetable	Proteins	Carbs	Fats
Artichoke	1.8g	1g	0g
Garlic	6.3g	33g	0g
Eggplant	0g	2g	0g
Broccoli	2.8g	6.6g	0g
Cabbage	1.2g	6g	0g
Spinach	2.9g	3.6g	0g
Pea	5.4g	5.4g	0g
Cucumber	0.7g	3.7g	0g

Dry fruits

Dried Fruit	Proteins	Carbs	Fats
Almond	21.2g	21g	49g
Hazelnut	15g	16.8g	61g
Walnuts	15.2g	14g	65g
Peanut	26g	16g	50g
Pistachio	21g	28g	45g

Berries

Berrie	Proteins	Carbs	Fats
Cranberries	0.7g	14g	0.3g
Raspberry	1.3g	12g	0.7g
Strawberry	0.7g	8g	0.4g
Currants	0.1g	0.4g	0.1g
Blackberry	1.4g	10g	0.4g
Grape	0.6g	17g	0.4g

Other foods allowed in the ketogenic diet

Food	Protein	Carbs	Fats
Eggs	12.9g	0g	0.6g
Shirataki noodles	0.1g	1.4g	0.1g
Chocolate	4.9g	61g	31g
Coffee	0.1g	0g	0g
Tea	0.1g	0g	0g

 

Conclusion

Finally, these foods for the ketogenic diet are useful for losing weight, controlling sugar levels, and other goals related to improving our health.

There are many more foods that serve for this diet, here we have left some of the most significant. With regular consumption of these we have given you, you will have incredible benefits.