So by now we know that the keto diet is not just a mere diet, it is a highly restrictive plan that may require effort and dedication from individuals who want to capitalize on its effects. Generally, being isn’t the easiest thing to doing the world, especially when you don’t know what you should eat. The next question that will be posted on us would be, what are the types of keto diet food or what’s in my keto diet menu?
In summary, eat real low-carb foods like meat, fish, eggs, vegetables and natural fats like butter or olive oil. As a basic beginner’s rule, stick to foods with fewer than 5% carbs accordding to Eenfeldt, 2019.
So let’s start our list or menu. here now are the 10 keto Diet Foods To Add To Your Menu. Our list is our own compilation and it is compose of type of keto diet food, samples for each type, why it is on our list
1 .Meat – Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat might be even healthier. But remember that keto is a high-fat diet, not high protein, so you don’t need huge amounts of meat. Excess protein (more than your body needs) is converted to glucose, making it harder to get into ketosis. A normal amount of meat is enough. Try to stick with organic, pasture-raised and grass-fed meat where possible. Most meats don’t have added sugar in them, so they can be consumed in moderate quantity. Remember that too much protein on a ketogenic diet is not a good thing. Note that processed meats, like sausages, cold cuts and meat balls often contain added carbs. When in doubt look at the ingredients, aim for under 5% carbs.
2. Fish and Oil - Try to get your fat from natural sources like fish. Fish and shellfish are very keto- friendly foods. Salmon and other fish like mackerel are rich in B vitamins, potassium and selenium, yet virtually carb-free (healthline.com). Supplement with saturated and monounsaturated fats like coconut oil, butter, and olive oil.
3. Eggs - Some leto-goers use the concept of egg fast. An egg fast works by inducing the metabolic process of ketosis. An egg fast encourages eating eggs, which are known to be very filling. In fact, numerous studies show that eating eggs can help you feel fuller for longer. That can lead to consuming fewer calories per day and will likely promote weight loss (healthline.com). In general, eggs are very filling because they are rich in protein. Natural fat and a variety of high fat sauces - Most of the calories on a keto diet should come from fat (mostly the healthy kind of fat). You’ll likely get much of it from natural sources like meat, fish, eggs etc. But also use fat in cooking, like butter or coconut fat, and add plenty of olive oil to salads etc. You can also eat delicious high-fat sauces including Bearnaise sauce etc., or garlic butter.
4. Dairy products - The good thing about keto diet is that you can actually eat a variety of dairy products. Butter, hard cheeses, soft cheeses (like bree cheese), whipping cream, cream cheese, cottage cheese, sour cream and greek yogurt can all be part of your planned keto diet. To take full advantage of dairy on keto, you should choose organic, raw, full fat options instead of anything marked fat-free or reduced fat (Cicarrelli, 2018).
5. Nuts - In moderation, nuts and seeds can be used to create some fantastic textures. Try to use fattier nuts like macadamias and almonds (ruled.me).
A rough guide is that 100 grams of nuts is about three handfuls. But hands come in different sizes, so if you want to know exactly how many grams of carbs you’re eating, here are how many individual nuts you need for 100 grams:
65 pecan halves
20 Brazil nuts
25 walnuts or 50 walnut halves
2/3 cup of peanuts
3/4 cup of pistachios
3/4 cup of pine nuts
6. Berries - Fruits like berries in particular can also be part of keto diet but remember to always take them in moderation. On a keto diet, small amounts of raspberries, blackberries and strawberries are okay. Be careful with blueberries though, because their carbs can rapidly add up to the body’s sugar level. Eat only small portions, infrequently, or not at all (dietdoctor.com).
Of course people all love fruit treats so from time to time, you may indulge in a fruit platter. To be more specific, here are some of the best choices, in net carbs:
Raspberries: Half a cup (60 grams) contains 3 grams of carbs.
Blackberries: Half a cup (70 grams) contains 4 grams of carbs.
Strawberries: Eight medium-sized (100 grams) contains 6 grams of carbs.
Plum: One medium-sized (65 grams) contains 7 grams of carbs.
Blueberries: Half a cup (75 grams) contains 9 grams of carbs.
7. Drink a verity of liquids - Of course, it is so apparent that water is an essential part of any kind of diet. Water will always be the number one option for a keto drink. Also, water can help alleviate keto flu. Just mix is with a pinch of salt, shake and you are good to go.
8. Coffee and Tea - Good news for all the coffee lovers, keto actually allows coffee in the diet but just avoid using sugar. Also, you can put a small amount of milk or cream. For extra energy from fat, stir in butter and coconut oil for “Bulletproof coffee.” Note, if weight loss stalls, cut back on the cream or fat in your coffee (Scher, 2019).
9. Bone Broth - Now this is a good way to hydrate. Aside from the fact that it is infused with tasty flavor, bone broth also is very satisfying and contains a lot of nutrients and electrolytes. Yes! In general, keto diet may be a restrictive one but there is actually a wide-array of choices to make your meal plans more exciting. Just learn to compute the macros and you’re good to go!
10. Low-Carb Vegetables - Based on test some non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals. Vegetables and other plants contain lots of fiber, which your body doesn't digest and absorb like other carbs. Therefore, look at their digestible (or net) carb count, which is total carbs minus fiber.
Most vegetables contain very few net carbs. However, consuming one serving of "starchy" vegetables like potatoes, yams or beets could put you over your entire carb limit for the day.
The net carb count for non-starchy vegetables ranges from less than 1 gram for 1 cup of raw spinach to 8 grams for 1 cup of cooked Brussels sprouts Vegetables also contain antioxidants that help protect against free radicals, which are unstable molecules that can cause cell damage.
What's more, cruciferous vegetables like kale, broccoli and cauliflower have been linked to decreased cancer and heart disease risk Low-carb veggies make great substitutes for higher-carb foods. For instance, cauliflower can be used to mimic rice or mashed potatoes, "zoodles" can be created from zucchini and spaghetti squash is a natural substitute for spaghetti.