Keto or Ketogenic diet is a low-carb, high-fat diet that is said to be very effective for weight loss and a number of euro ailments like epilepsy and alzheimers.
In general, a ketogenic diet typically limits carbs to 20–50 grams per day. While this may seem challenging for some, many nutritious foods can easily fit into this way of eating and diet plan (healthline.com).
If you are new with the diet or if you are keen to try the diet, here are the 10 types of Keto Diet Food that you can splurge for.
1. Seafood - In general, fish and shellfish are very much keto-friendly. Fish is already good for you because of all the omega 3 fatty acids and protein but you can take it a step further by making a low-carb, keto-friendly fish dish that’s absolutely delicious and packed with even more health benefits.
Salmon and other types of fish are rich in B vitamins, potassium and selenium, yet virtually carb-free (nutritiondata.self.com).
Some shellfish can also be part of the diet but just take note of their carb count:
Clams: 5 grams
Mussels: 7 grams
Octopus: 4 grams
Oysters: 4 grams
Squid: 3 grams
In general, the goal is to consume at least two (2) servings of seafood in a week and you’re already good to go!
2. Low Carb Vegetables
Avoid starchy vegetables and focus on the low-carb veggies. Some low carb greens and vegetables that you’ll find in the supermarket are: Brocolli, bell peppers, asparagus, mushrooms, cauliflower, zucchini, spinach, avocados, green beans, lettuce, garlic, kale, cucumber, brussels sprouts, celery, tomatoes, radishes, onions, eggplant, cabbage and artichokes.
Note that 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. This gives a variety of food alternatives for anyone who is taking the ketogenic diet (healthline.com).
Now who doesn’t like cheese, right? Good thing keto actually supports cheese-lovers! Most cheese types are very low in carb count, making them perfectly acceptable and perfectly fit for the keto meal plan.
In general, these types of cheese are allowed:
Colby Jack Cheese
So yes to cheese!
Avocados have a lot of health benefits and yes, they are also a great source of fiber.
Avocados are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of. What's more, a higher potassium intake may help make the transition to a ketogenic diet easier (Phinney, 2004).
Also, avocados help in improving cholesterol level in the body making them a heart health friendly.
5. Meat and poultry
Both are staples in a ketogenic diet.
In a nutshell, fresh meat and poultry contain no carbs and are rich in B vitamins and several minerals, including potassium, selenium and zinc. They’re also a great source of high-quality, healthy type of protein, which has been shown to help preserve muscle mass during a very low-carb diet (healthline.com).
Both also help in gaining muscles during high-intensity workouts and other weight-lifting activity.
Eggs can do a lot of wonders in the body. Aside from the fact that a piece of egg can actually be very filling (and delicious too!), it also keep blood sugar levels stable leading to lower calorie intake for long hours. It also makes you crave less. (Ratliff, et.al, 2010).
7. Coconut Oil
Coconut oil contains a type of fats called medium chain triglycerides (MCTS for short).
“MCTs are easily digested and are a great instant source of energy as they don’t need to be broken down before they’re used, unlike most other fats,”
“MCTs are converted in the liver to ketones that are responsible for putting people in a state called ketosis which is the purpose of a low carbohydrate high fat ketogenic diet.”
Coconut oil also allows you to stave off hunger, meaning you are less likely to reach for snacks outside of meal times.
8. Nuts and Seeds
Nuts and seeds are healthy, high-fat and low-carb foods making them a great addition to any type of diet plans. Frequent nut consumption has been linked to a reduced risk of heart disease, certain cancers, depression and other chronic diseases (Torabian, et.al, 2009). Furthermore, nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall (healthline.com).
So go snack on nuts and seed because they are really good for you!
9. Shirataki Noodles
Also called ito konnyaku or konjac yam noodles, shirataki noodles have been popular in many Asian cuisines for centuries, and are exploding on the health food scene as a keto-friendly pasta alternative. With nearly zero calories or carbs, these clear, flavorless miracle noodles let you enjoy pasta without the starchy carbs, sugar spikes, weight gain, sugary effect and bloat that come with eating traditional grains (Rose, 2018).
Shirataki noodles are about 97% water, and 3% fiber, so virtually carb- and calorie-free.
Because of all its wonders, shirataki noodles are vegan/keto/diet friendly and are widely used in many healthy cuisine food hubs all around the world.
10. Dark Chocolate and Cocoa Powder
Good news! Chocolates are still in the keto diet!
Because they are good and delicious source of antioxidants, both dark chocolate and cocoa powder are making a final cut into our list of keto-friendly food.
Dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy (Nutr, 2008).
While both dark chocolate and cocoa powder are yummy sweet alternatives, it's important to choose dark chocolate that contains a minimum of 70% cocoa solids, preferably more (healthline.com).