A ketogenic diet is quite popular nowadays with people getting conscious about their weight. A good keto diet focuses on foods that provide healthful and more fats, an appropriate amount of protein and less amount of carbohydrates. So, we made this keto foods list for you. The main aim of this keto foods list is to provide you more calories from fats than from carbs.
This diet depletes the body of sugar reserves that leads to the breaking of fat for energy. Due to this, there is the production of ketones that the body uses as the main fuel component. When the body burns fats, it can also lead to weight loss.
Benefits of a keto diet (Keto foods list)
- Helps to reduce weight: This diet helps in boosting metabolism and reducing appetite and that leads to weight loss. Keto foods help to stimulate and decrease hunger hormones.
- Cures acne: acne is despised by all and often has no cure. It usually has links to the sugar level of some people and the food they have. According to various researches, decreasing the carb content might reduce acne in a few cases.
- Might reduce the risk of cancer: various studies have suggested that keto foods help to treat some cancers and also prevent them. Another study suggested that a keto diet might be a good complement to chemotherapy.
- Improves the health of the heart: while choosing the keto foods, one must choose the healthier options and make the best use of this diet. Various evidence suggests that having healthy fats like avocado is far better than having pork. It reduces cholesterol and improves the health of the heart.
Structure of the keto diet
The appropriate spread of the food intake must include carbs (5-10% of the calories), proteins (10-20% of the calories), fats (70-80% of the calories). This diet can be prepared with the help of a proper dietician so that the right mix can be formed.
Keto Foods List- Know What to Eat on Keto Diet?
- Meat: Unprocessed meats have low carb content and are a good keto food. A huge amount of meat must not be taken because a keto diet is rich in fats and not protein. Processed meats, like sausages, cold cuts and meatballs have added carbs that are not beneficial. Aim for under 5% carb content.
- Seafood and fishes: seafood is considered good for a keto diet and is one of the best keto foods. Fatty fishes like salmon, tuna, catfish, cod can be taken up. Wild-caught fishes are the absolute best.
- Eggs: eggs are considered to be the best in a keto diet. You can scramble them, boil them or eat them in any other way too. Organic and pastured eggs might be the best option but the normal ones would also do.
- Vegetables: vegetables in any form are one of the best keto foods. They can be boiled, fried in butter, or eaten raw. A few vegetables that are very favourable when you are on a keto diet include cauliflower, cabbage, avocado, broccoli, cucumber, onion, mushroom, spinach, lettuce, green beans, olives, and zucchini.
- High-fat dairy products: high-fat cheese, cream cheese, sour cream, butter, and heavy cream is good for preparing your keto foods. Cheese must not be consumed in extremely high quantities because it slows down the weight loss process and delays the good results.
- Berries: berries and whipped cream is the most popular and wanted dessert when on a keto diet. It must be taken up with real whipped cream which is made at home and the berries should not be binged on because they contain a high amount of sugar.
- Nuts: a very good snacking option available for all the health freaks. At times, people tend to eat more than necessary and that can cause damage. Choose pecan nuts, hazelnuts and macadamia instead of cashews because they have low carb content.
Foods to avoid during a keto diet
- Legumes: beans and peas that are a kind of leguminous plant must be avoided at all costs because of the high carb content. Avoid baked beans, chickpeas, black beans, lentils, lima beans etc.
- High carb vegetables: vegetables are an integral part of the keto diet but one must know the difference between favourable foods and unfavourable foods. Potatoes, sweet potatoes, peas, corn, artichoke etc must be avoided.
- High carb fruits: low glycemic fruits such as blackberries, blueberries, raspberries, strawberries, and tomatoes are highly promoted but fruits like oranges, mangoes, grapes, apples, pears and bananas are best to be avoided because of the high sugar content.
- Grains: when we talk about foods to avoid in a keto diet, grains come first. You need to limit your carb intake and get the majority of your calories from fat. The major issue with grains is that they have a high level of carbohydrates, which can hurt your keto progress. Avoid wheat, rye, oats, oatmeal, flour & corn tortillas, sandwich wraps, quinoa, barley and rice.
- Processed meats: one must limit the intake of bacon with added sugar, breaded meats and processed meats that may contain hidden carbs.
- Beverages: this component of the diet is often excused, but in reality, it must be calculated and well thought of. Pay attention to what you drink because drinks have hidden sugar content, which isn’t healthy. Drink 6-8 glasses of water daily and avoid colas, sodas, grape soda, sports drinks, vitamin water, root beer, fruit beer, ginger ale and hot chocolate.
- Oils: some oils are not at all beneficial for the keto diet like canola oil, soybean oil, grapeseed oil, peanut oil, sesame oil, sunflower oil.
- Sweeteners: cane sugar, honey, maple syrup, agave nectar, splenda, aspartame, saccharin, corn syrup must be avoided at all costs and are very bad for this keto diet.
The decision of good keto foods and foods to avoid during a keto diet lies solely on you. Consult with our keto expert to get a customized keto diet based on this keto foods list. The basic principle, which needs to be followed, is that you need a high amount of fats and low carbs. Fats that need to be consumed must not be of the nature that it will lead to the disruption of the entire diet plan.