A Keto diet is a low carb diet in which one typically limits carbs to 20–50 grams per day. This may seem difficult but there are many nutritious food that can easily fit into this form of diet.
Below listed are 15 healthy foods to eat on a keto diet :
1. CHEESE
Cheese is rich in protein, calcium and beneficial fatty acids, yet contains a minimal amount of carbs.
2. MEAT & POULTRY
Meat and poultry do not contain carbs and are rich in high-quality protein and several nutrients. Grass-fed meat is the healthiest choice.
3. EGGS
Eggs contain less than 1 gram of carbs each and can help keep you full for hours. They’re also high in several nutrients and may help protect eye and heart health.
4. LOW CARB VEGETABLES
The net carbs in non-starchy vegetables range from 1–8 grams per cup. Vegetables are nutritious, versatile and may help reduce the risk of disease.
5. SEAFOOD
Many types of seafood are carb-free or very low in carbs. Fish and shellfish are also good sources of vitamins, minerals and omega-3s.
6. AVOCADOS
Avocados contain 2 grams of net carbs per serving and are high in fiber and several nutrients, including potassium. In addition, they may improve heart health markers.
7. OLIVE OIL
Extra-virgin olive oil is high in heart-healthy monounsaturated fats and antioxidants. It’s ideal for salad dressings, mayonnaise and adding to cooked foods.
8. COCONUT OIL
Coconut oil is rich in MCTs, which can increase ketone production. In addition, it may increase metabolic rate and promote the loss of weight and belly fat.
9. NUTS & SEEDS
Nuts and seeds are heart-healthy, high in fiber and may lead to healthier aging. They provide 0–8 grams of net carbs per ounce.
10. PLAIN GREEK YOGURT & COTTAGE CHEESE
Both plain Greek yogurt and cottage cheese contain 5 grams of carbs per serving. Studies have shown that they help reduce appetite and promote fullness.
11. DARK CHOCOLATE & COCOA POWDER
Dark chocolate contains 3–10 grams of net carbs per ounce, is high in antioxidants and may help reduce the risk of heart disease.
12. OLIVES
Olives are rich in antioxidants that may help protect heart and bone health. They contain 1 gram of net carbs per ounce.
13. BUTTER & CREAM
Butter and cream are nearly carb-free and appear to have neutral or beneficial effects on heart health, when consumed in moderation.
14. BERRIES
Berries are rich in nutrients that may reduce the risk of disease. They provide 5–12 grams of net carbs per 3.5-ounce serving.
15. UNSWEETENED COFFEE & TEA
Unsweetened coffee and tea contain no carbs and can help boost your metabolic rate, as well as physical and mental performance. They can also reduce your risk of diabetes.
A ketogenic diet can be used to achieve weight loss, blood sugar control and other health-related goals.
Fortunately, it can include a wide variety of nutritious, tasty and versatile foods that allow you to remain within your daily carb range.
To reap all the health benefits of a ketogenic diet, consume these 16 foods on a regular basis.