Keto Friendly Foods You Can Eat.
Keto is a high fat, moderate protein, very low-carb diet, with a macros target of about 70% fat, 25% protein, and 5% carbs (70:25:5). Examples of foods that you can eat in abundance on the Keto diet:
Plain Greek Yogurt and Cottage Cheese
Yogurt and cottage cheese are high in protein and calcium-rich. Five ounces of plain Greek yogurt provides just 5 g of carbohydrates and 12 grams of protein. The same amount of cottage cheese also has 5 grams of carbohydrates with 18 grams of protein. Studies have shown that both calcium and protein can reduce appetite and promote fullness. Higher-fat yogurts and cottage cheese help keep you full for longer, and full-fat products would be part of the ketogenic diet.
Avocados
Avocados are one of the best keto diet foods thanks to their high healthy fat content and low carbohydrate count. Just avoid pairing this fatty fruit with chips or toast in order to adhere to ketogenic principles — instead, enjoy it as a topping to your salad, baked with an egg inside, or as a side to your morning bacon and eggs.
Walnuts
Walnuts are an excellent source of fat and protein, which makes them a healthy choice for most kinds of meal plans. They have high fat content and zero sugar make them a must for keto devotees.
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Almonds
Another protein-packed pick, almonds are a great choice for keto dieters. The combination of fat, protein, and fibre is an ideal trio when it comes to annihilating hunger and stopping cravings in their tracks.
Cauliflower
Whether you prefer this veggie as a mashed potato stand-in or masquerading as rice, cauliflower is an ideal substitute for many starchy meals and snacks.
Eggs
Scrambled, boiled, poached, or fried, all varieties of eggs are welcome on the keto diet. With a healthy dose of both fat and protein, the ratio of macronutrients makes this protein one of our go-to keto diet foods.
Mushrooms
They have a meaty texture which makes them one of the most satisfying vegetables around. They also happen to be particularly low in sugar and carbohydrates.
Coconut Oil
This oil has a high fat content which makes it a staple for keto dieters. Whether you use it in a salad dressing or to sauté your favourite cut of steak.
Cheddar Cheese
When it comes to maximizing your fat intake, hard cheeses like cheddar have an edge over softer options like goat or feta.
Brussels sprouts
Do you cringe at the idea of even smelling, much less swallowing, Brussel Sprouts? If so, you’re not alone. “I know, but they’re really good if you cook them right.
Olive Oil
Olive oil is a healthy, all-natural cooking oil that is rich in heart healthy fatty acids. It contains absolutely no carbs whatsoever. Olive oil is an excellent source of disease fighting antioxidants and other beneficial bioactive compounds.
Coconut cream.
A perfect dairy replacement, especially if cheese is outside your budget. You can even mix it with avocado, cacao, and sweetener for a delicious pudding-like dessert.
Bacon
With zero carbohydrates and no sugar, feel free to enjoy this breakfast staple at all hours of the day (or night).
Salmon
Salmon is a go-to for most diets and the keto diet is no exception. Stick with wild varieties of this pink-hued fish which are more sustainable and nutrient-dense than their farmed counterparts.
Leafy Greens
Leafy greens have fewer carbs than other forms of produce, a serious plus when you’re crafting your keto diet foods list. Spinach is also rich in iron, potassium, and fibre, all of which have major health benefits.
Fruit and berries
Most tart fruits, such as berries, lemons, and limes are fine if you keep the serving size small. The same is true for melons because of their high water content. But almost all other fruit contains too much sugar. A small scoop of fresh berries served with real whipped cream and shaved dark chocolate makes a lush, delicious keto dessert.
Meat and Poultry
Meat is a source of lean protein and is considered a staple on the ketogenic diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and several minerals, including potassium, selenium and zinc. While processed meats, like bacon and sausage, are allowed on keto, they aren’t the best for your heart and may raise your risk of certain types of cancer if you eat too much. Choose chicken, fish and beef more often and limit processed meats.
Dark Chocolate and Cocoa Powder
Check the label on these, as the amount of carbs depends on the type and how much you consume. Cocoa has been called a “super fruit” because it is rich in antioxidants, and dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy.
Asparagus
Asparagus is a low-carbohydrate vegetable that you should make an effort to incorporate into your diet, whether you are going keto or not. The stalky green is rich in glutathione, a compound with major cancer-fighting benefits.
Coffee & Tea
You cannot use traditional sweeteners, it’s true. But there’s never been a better time than now to pick out healthy alternatives. Stevia, heavy cream and nut milk all are great ways to enjoy coffee and tea. The added caffeine boost will help your metabolism! As well as physical performance, and mood!
There are many other foods which you can eat on a Keto diet this is just a sample list of a few Keto friendly foods.
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