So, It means you have decided to try the keto diet. Do you know what to eat on the keto diet? No-doubt that keto or ketogenic diet becomes very popular recently. A keto diet is a diet with very low carb, high fats, and an adequate or moderate amount of protein which helps to achieve your weight loss or can effectively burn your body fats. A keto diet also said to by different names: ketogenic diet, low – carb diet, and low carb high-fat diet (LCHF). Keto diet is a best-proven diet which helps to achieve your health goals in legitimate ways.
A keto diet contains 70 to 80 percent fat, 20 percent protein, and about 5 percent carbohydrate. When you begin with keto diet foods, then your body moves into a ketosis state, at this state your body starts burning fats for energy rather than sugar or carbs very quickly.
Before knowing about what to eat on keto and complete keto food list, you should be aware of the benefits of Keto diet:
Benefits of a Keto Diet:
There are numerous benefits of a keto diet, but here you come to know about the few ones:
- Weight Loss
- Control Blood Sugar
- Mental Focus
- Increase Energy Level
- Normalised Hunger
- Epilepsy
- Improve Cholesterol & Blood Pressure
- Insulin Resistance
- Improve Your Skin
Well – now, read about the keto or ketogenic diet food list which you should eat to reach your health goals.
Complete Keto Food Lists:
Find out the ketogenic diet foods list and get effective results:
Seafood:
You should eat keto-friendly kinds of seafood like fish and shellfish. You can also eat salmon and other fish which are rich in B vitamins, potassium, and selenium.
Several types of seafood are carb free; you ought to focus on kinds of seafood which are with good sources of minerals, vitamins, and omega-3s.
Fish that you can eat on keto diet:
- Halibut
- Catfish
- Cod
- Flounder
- Mackerel
- Salmon
- Snapper
- Tuna
- Trout
Shellfish that you can eat on Keto diet:
- Clams
- Oysters
- Lobster
- Crab
- Scallops
- Mussels
- Squid
Low-Carb Vegetables:
You should eat non-starchy vegetables, these vegetables are low in carbs and calories, but it contains several minerals and high nutrients even more including vitamin C.
The range of carbs is 1 to 8 grams per cup in non-starchy vegetables. Moreover, when you start with non-starchy vegetables, then you will easily achieve your health goals, and it also reduces the risk factor of several diseases.
The best low-carb vegetables are:
- Bell Peppers
- Broccoli
- Asparagus
- Spinach
- Zucchini
- Avocados
- Cauliflower
- Green Beans
- Lettuce
- Kale
The all vegetables that are mention above is best and quite effective when you are at beginning stage of keto diet
Cheese:
If you are cheese lover, then it is good news for you that eating cheese is essential on the keto diet. Cheese contains several nutrients which are a great fit on the ketogenic diet.
According to several studies high saturated fat reduces the risk factor of heart disease and also protect against heart disease.
Conjugated linoleic acid found in cheese, and it helps to improve in body composition and highly linked with fat loss.
You should eat cheddar cheese, one ounce of cheddar cheese contains 20% RDI for (calcium) and a gram of carbs.
To get the effective results; you should add cheese to your ketogenic diet plan.
Nuts and Seeds:
When it comes to high fat and low carb foods, then nuts and seeds is the best option. If you are regularly eating a nut, it may help to reduce the risk of heart disease, certain cancers, stress and even other chronic diseases.
However, nuts and seeds absorb fewer calories and rich in fibre. Here are some popular nuts and seeds that you should add in your keto diet foods list:
- Almonds
- Brazil nuts
- Cashews
- Macadamia nuts
- Pecans
- Pistachios
- Walnuts
- Chia seeds
- Flaxseeds
- Pumpkin seeds
- Sesame seeds
From the above nuts and seeds, you will get 0–8 grams of net carbs per ounce.
Thankfully – here you can unfold the question what to eat on the keto diet. Whenever you decided to move on a keto diet, then you should add the above foods list in your diet plan.
