Are you planning your keto meal plan? I bet you are looking for what to eat and what to avoid on a keto diet. Congrats, in this article, I am going to share with you a perfect keto food list. What’s more, you will find a comprehensive keto guide so that you can master your plan successfully!
If you are interested in taking a keto diet, you should be aware that the key to an effective keto diet is the carbs and macro intake. Your keto diet should incorporate a moderate amount of protein, low in carbs, and high in natural fats. When your carb level reaches the minimum level, you will trigger the process called ketosis, where your body uses stored fats as its new energy source. In order to maintain your body in ketosis stage, keto dieters must restrict their carbs intake at 20 to 50 grams a day.
Hence, grocery shopping can be quite confusing for keto beginners. There are only certain foods that are allowed to consume, and processed, packaged foods are a no-no. Below is the keto-friendly food list for you. It consists of various choices from vegetables, fruits, different protein sources, drinks, and some delicious snacks.
What to Eat on Keto diet – The food list
Fish and shellfish are highly recommended in the keto diet since they are a great source of natural fats, B vitamins as well as protein and selenium. Wild salmon, mackerel, tuna, cod, and sardines are an excellent choice because they are rich in omega-3 fatty acids, which can help lower insulin levels and boost insulin sensitivity in obesity. It is suggested to consume at least 2 servings of different types of seafood per week to reduce disease risk and improve mental health.
However, the carb level in different types of seafood is not similar. While shrimp, crabs have no carbs, other types of shellfish contain a certain level of carbs. You can still eat these shellfish; however, it should be within the limit carb range.
2. What Vegetables To Eat On Keto Diet?
Low-carb vegetables contain a high level of fiber, vitamins, nutrients, and antioxidants. Most vegetables have very low net carbs. Here are some recommendations:
- Arugula, Spinach, Cabbage, Celery, Kale
- Broccoli, Cauliflower, Brussels sprouts
- Eggplant, Zucchini
- Mushrooms, Bell peppers
However, remember to avoid starchy vegetables such as yams, sweet and regular potatoes, carrots, beets. If you consume one serving of these vegetables, you could be over your daily carb limit.
Cheese is an abundant source of protein, calcium, and healthy fatty acids. Luckily, all types of cheese are relatively low in carbs and high in fats, which is very suitable for a keto diet. Although a high level of saturated fats is found in cheese, there is no evidence showing that it will increase heart disease risk. In fact, according to the National Institutes of Health, cheese can help reduce the risk of heart disease.
4. Low-sugar fruits
Under a keto diet, you need to cut back your carbs and sugar intakes. However, some fruits are keto-friendly yet within the limit range to maintain ketosis.
Fruits to eat on a Keto diet:
Berries: Blackberries, Raspberries, Blueberries, Strawberries
Fruits to avoid:
5. Meat & Poultry
Meat and poultry are essential foods for a keto diet since they have zero carbs, rich in B vitamins B, potassium, selenium, and zinc. They are also a vital source of protein to help maintain muscle mass while on a very low-carb meal plan. However, it is best to select organic poultry, grass-fed over grain-fed meat. That is because grass-fed animals have higher omega-3 fatty acids and more quality protein.
6. What To Eat On Keto Diet – Eggs
Eggs are considered one of the most versatile and delicious foods in the world. One large egg has less than 1 gram of carbs, 6 grams of protein, making it one of the perfect foods for the keto diet. Most of the nutrients are found in the egg’s yolk; thus, remember to eat the whole egg. Eggs can increase the feeling of fullness and stabilize blood sugar levels.
7. Nuts & Seeds
Nuts and seeds are your ‘soulmate’ in keto diets. They are healthy, full of protein, and natural fats. Proper consumption of nuts can reduce the risk of heart disease, cancers, and other diseases. Additionally, nuts and seeds are packed with fiber, making you feel full longer and stop your cravings.
Some popular nuts and seeds you can try to add in your diet: almonds, cashews, macadamia nuts, pecans, pistachios, walnuts, chia seeds, flaxseeds, pumpkin seeds.
Dairy products are a high healthy fat, protein, and calcium source. Moderate consumption of dairy products such as butter and cream can promote weight loss, reduce the risk of heart attack and seizure. Most importantly, they are practically carb-free.
Other alternatives are plain Greek yogurt and cottage cheese. They are high in healthy proteins. Although they contain some carbs, they are still keto-approved. Besides, both yogurt and cottage cheese prolong your fullness and control your hunger. What’s more, they would make a great snack by adding chopped nuts, and cinnamon.
9. Natural oil
Oils are full of keto-friendly healthy fats. They come with different varieties, unique flavors that can be something exciting in your diet. You can choose from extra-virgin olive oil, coconut oil, nut oil.
Extra-virgin olive oil contains no carbs and is full of antioxidants, which can improve heart conditions. However, remember not to cook olive oil at high temperatures. It is best to use olive oil as a salad dressing or for low-heat cooking.
Coconut oil is an excellent fit for a keto diet because it has unique properties that can increase ketone production and promote a sustainable level of ketosis.
10. Coffee and Tea
For keto-friendly drinks, you can choose unsweetened coffee and tea as your companion. Coffee contains caffeine which can boost your metabolism and physical performance. What’s more, according to the latest research, coffee and tea can reduce the risk of developing diabetes significantly.
That’s right! You can still have chocolate as your delicious keto dessert or snack. Just make sure that it is at least 70% cocoa or more if possible! Dark chocolate is high in flavanols which lower blood pressure and prevent the risk of heart disease.
A Keto diet is a popular method to achieve weight loss. Unlike other diets, you can still include a wide range of delicious foods within your daily carb limit.
However, what you find intimidating next is probably how to combine them and make your weekly meal plans. It will be best if you can find cooking recipes as well as carefully check whether their combination will exceed your carb limit. To save you all the trouble, I would like to introduce to you the Custom Keto Diet, created by Rachel Roberts, a nutrition and health professional.
What to Eat on Keto Diet – The Ultimate Guide
Custom Keto Diet is a custom keto diet plan in 8 weeks. However, unlike other keto diets, each keto diet plan created by Custom Keto Diet is not similar to each other. It is because they are designed based on your personal preferences and lifestyles. Hence, your 8-week meal plan is tailored carefully to your needs and wants and still incorporates keto principles: low in carbs, high in fats, and a moderate amount of protein.
Your 8-week keto diet plan will also come with detailed instructions, recipes, and convenient grocery shopping lists. Thus, you can save your time searching for keto recipes and wandering around the supermarket.
The Custom Keto Diet has helped many people get their body transformation. You will not only look good, but most importantly, you are able to enjoy your life.
If you are interested in Custom Keto Diet, and want to get your keto transformation, head over to read my full Custom Keto Diet review. It is my honest review that can help you understand more about the program and how it works. And trust me: It does work!
The Bottom Line
The keto diet is an exciting weight loss journey. As you know by now, with a keto diet, you have a wide selection of delicious, nutritious foods. You don’t need to starve yourselves and completely cut out all your favorite foods. To make your weight loss journey more enjoyable, the Custom Keto Diet will help you design your meal plan according to your likes and dislikes. With it, you don’t have to worry about keeping track of your calorie and macro intakes.
Thank you for your time for reading my article on what to eat on keto diet. I hope that you have learnt what to include in your keto diet and you can achieve your desire weight goal. If you have any questions, leave it down in the comment section, and we will get back to you as soon as possible.
- Custom Keto Diet Review: Can Rachel Roberts Help You Lose Weight?
- How To Start A Keto Diet For Weight Loss? – All You Need To Know