Keto Diet Food List- 8 Super Foods to Have in Keto Diet
Keto or Ketogenic diet is a famous and effective way to lose weight, it is even recommended for diseases like epilepsy, diabetes, and high BMI. The main thing you should know about the keto diet is the proportion of the primary nutrients which are:
The Keto diet emphasis the intake of protein and fats, that’s right. You may wonder how fat content can be a part of a weight-loss diet. Well, most of the weight gain takes place not because of fat but CARBS.
Cutting out the carbohydrates from your diet is a challenging process and that’s what the ketogenic diet is all about. Keto diet demands its followers to consume 20-40 grams of carbs per day which only contributes to 15-25% of the diet. Rests of the nutrients are lean protein and fat.
Here is what you should have when you are on keto diet.
- Marine or Sea Foods
Sea Food is the main source of healthy and mono-unsaturated fats which is why keto diet emphasis on fat. Other than this, sea creatures like salmon is a rich source of selenium, potassium, vitamin B.
- Vegetables with Low Carbohydrates
These are the starch-free vegetables where you’ll find less carbs and they are mostly packed with Vitamins and Minerals. Vegetables are recommended because they contain fiber which enables rapid digestion and reduces fat storage.
Vegetables are also packed with dense antioxidants that limit the free radicals in the body. Free radicals are unstable molecules that are involved in cellular damage and this more goes for weight gain. Cruciferous vegetables like cauliflower and broccoli is known to reduce cancer and diabetes risks.
Some vegetables you should enlist in your keto diet plan are mentioned here.
- GREEN BEANS
- GREEN PEPPERS
- Cheese as Fat Source
In the world, you can find different types of cheese that are keto-friendly and have a high content of fat, and low in carbs. This can make them a good candidate for a ketogenic diet; many studies suggest an ounce of cheddar cheese provide 1 gram of carb, 6 grams of protein, and a sufficient amount of calcium.
Although cheese contains saturated fatty acid which is known to exacerbate heart-related conditions. But this type of effect hasn’t been observed with cheese fats, in fact, some studies suggest cheese in moderate consumption reduces the risks of heart diseases. Cheese is a special source of conjugated linoleic acid which is known to burn fat and performs fat loss in the body.
Keto diet only allows some types of cheese to be a part of their dietary system which are:
- COTTAGE CHEESE
- CREAM CHEESE
- STRING CHEESE
- BLUE CHEESE
- GOAT CHEESE
- PEPPER JACK
- Lean Meat and Poultry for Keto Diet
Meat and protein intake is thought to be the stimulating point in the ketogenic diet, fresh lean meat has no carbs and it supplies loads of vitamin B, important minerals, and of course protein. As a high-quality protein source, keto diet often helps users to combat muscle wasting disease by stimulating muscle mass generation in their bodies.
A study on women prevails that females who consume fatty meat in their diet have a level of good cholesterol 5% more than bad cholesterol. LDL is bad cholesterol and HDL is good in this regard. It is also important to eat grass-fed meat than grain-fed meat because the former has higher values of omega-3 fatty acid which is the beneficial type of fatty acid.
- Coconut Oil
Coconut or MCT Oil is known to be the best part of ketogenic diet; the oil has the richest supply of Medium Triglycerides that are long-chain fats. This fat is converted to the ketone body after it’s introduced to the liver and then forms an event of energy supply. Coconut oil is also beneficial for alleviating brain-related disorders such as amnesia, Alzheimer’s disease.
Fatty acid that forms most of the MCT Oil is the lauric acid which has a longer chain than other fats. Lauric acid with MCT content in coconut oil is known to boost its ketogenic effects in the body. Studies have suggested coconut oil help adults lose weight and put down higher BMI.
- Ketogenic Nuts
Nuts are considered the healthiest snacks and in ketogenic diet, they are high in fats and low in carbs. Nuts in snacks on daily basis could decrease the risk of cardio diseases and it also reduces depression, chronic diseases and even cancer.
Nuts are also high in fiber which means if you consume a lesser amount of meals as keto diet advice, you should be okay throughout the day. Nuts are of hundreds of types but this doesn’t mean you should be taking all of them, special ketogenic nuts are mentioned and how much carbohydrates they actually have.
- WALNUTS:(4 GRAMS TOTAL CARBS)
- ALMONDS:(6 GRAMS TOTAL CARBS)
- BRAZIL NUTS:(3 GRAMS TOTAL CARBS)
- CHIA SEEDS:(12 GRAMS TOTAL CARBS)
- FLAXSEEDS: (8 GRAMS TOTAL CARBS)
- PUMPKIN SEEDS:(5 GRAMS TOTAL CARBS)
- SESAME SEEDS:3 GRAMS NET CARBS (7 GRAMS TOTAL CARBS)
- CASHEWS:(9 GRAMS TOTAL CARBS)
- MACADAMIA NUTS:(4 GRAMS TOTAL CARBS)
- PISTACHIOS:(8 GRAMS TOTAL CARBS)
- Keto Diet Creams and Butters
Starts your day with butter as ketogenic diet as it contains good fats. Every serving of butter contains only fewer carbs but in some studies, the high consumption of butter and creams leads to cardiovascular diseases. This is because of the saturated fat contents in high number which has been proven bad for the heart.
But in modern consumption, high-fat dairy products could also reduce stroke and heart attack occurrence in individuals. Like coconut oil, butter and creams also contain a high number of conjugated linoleic acid which is known to perform fat loss.
- Non-Sugar Coffee and Tea
Coffee is the main source of caffeine which is regarded as one of the best nutrients in the ketogenic diet. Tea is also a carb-free drink if it doesn’t have any sugar in it. For many centuries, caffeine was used as a main source of alertness and focus that also enhance the athletic performance of users.
Studies say tea and coffee drinkers are in the green zone when it comes to occupied with diabetes. This is strictly about the unsweetened cup of coffee and sugar that prevents the development of type-2 diabetes mellitus.
The best coffee or tea is served ordinarily without sugar, or you can also add heavy cream to them. But beware of the light coffee or tea lattes as they have high carbs ingredients.
Keto Diet Pills
Dietary supplements for weight loss act as the stimulant for weight loss. In recent years, we have found that some herbs could actually prevent weight gain and perform an efficient fat loss in humans if they are taken in adequate dosing form.
Keto diet pills is the most discussed subject in the line of the ketogenic diet because millions of people are using them currently. The right availability of MCT Oil, Ketone bodies, and herbal ingredients is thought to be the best diet pills for weight loss. This also covers the daily requirements of the ketogenic nutrition that we mentioned at the top.
There are dozens of ketogenic diet pills laying around, the only diet pills that contain the right dosage of ketones and MCT Oil is encouraged for dieters who are losing weight, and it’s taking them so much time.
- What we learned about ketogenic diet is:
- Ketogenic diet is comprised of low carbs, moderate fat, and high protein consumption.
- Cruciferous vegetables are a good source of antioxidants and minerals during keto diet.
- Creams and butter are only good in a limited amount, the rest of meat and poultry items are recommended the most.
Women struggling with fat loss fail many times and like many people, the keto diet prepared them by loading the high energy levels in their system to achieve their health and fitness goals. Ketogenic diet is an efficient method for weight loss if you applied it correctly.