Table of Contents
What Is Ketogenic Diet Foods?
A ketogenic diet can be a helpful way to lose weight. We will reveal in our article “What Is Ketogenic Diet Foods?” and the content of a ketone diet should look like in terms of fats, proteins, and carbohydrates.
- Fats makeup 70% or even more.
- Proteins should be about 20%.
- Carbohydrates should not exceed 10% (5% is recommended).
When you follow a keto diet, you aim to burn fat instead of sugar. Insulin levels become extremely low – because of low carbohydrates, it is not needed in high amounts. The human body begins to destroy fats in large quantities.
Fats – What Is Ketogenic Diet Foods?
Fat makes up the main component of the ketogenic diet. Therefore, we should well consider the choice of fats and oils used for cooking.
The most essential and crucial thing is to achieve a balance of omega-3 and omega-6 fatty acids through the diet. The most and best straightforward way to do this is to have a lot of fish in the diet. Specific suggestions for this would be tuna, salmon, trout, or mussels. For those who do not like fish, there are now a variety of omega-3 preparations available, most of which consist of fish oil. These are tasteless and harmless.
Furthermore, saturated fatty acids and monounsaturated fatty acids are preferred, as they are found in butter, eggs, avocados, macadamias (also macadamia oil), and coconut oil. These are chemically more stable and have less of an inflammation-causing effect than polyunsaturated fatty acids. Therefore, they are preferable for most people.
MCT oils are also used for performance enhancement and appetite suppression, especially in the so-called “Bulletproof Coffees” preparation. However, these must not be heated (above 120 degrees) and are unsuitable for cooking and frying. In addition, they should be used sparingly, as they can cause digestive problems (depending on the quality). The basic rule is: the higher the rate, the fewer digestive problems.
Proteins – What Is Ketogenic Diet Foods?
Suppose you want to be on the safe side regarding the low use of antibiotics and other medications. In that case, it’s best to stick to organic meat, which is available virtually everywhere at affordable prices these days. Thanks to strict controls, our regular supermarket meat in the USA is also safe to eat in larger quantities, which is why keto and low-carb are also quite suitable for the small purse. Because in the USA, fat meat pieces are usually cheaper than thin pieces, which are preferred by the majority of the population because of the low-fat hysteria.
Carbohydrates – What Is Ketogenic Diet Foods?
Carbohydrates include sugar, starch, and fiber. Sugars and starches provide energy and break it down, converting it to glucose. It can also convert them to fats in the human body. Fiber does not produce energy; we cannot even digest it. However, fiber is needed for intestinal motility and also to maintain the gut microbiota.
Carbohydrates dominate the typical diet, and they provide 70% or more energy. Switching to a keto diet is a significant change for our bodies. The practice also requires a lot of knowledge and understanding. You have to replace most carbohydrates like bread, potatoes, even cereals with fats.
Meat – What Is Ketogenic Diet Foods?
Meat and poultry – pork, bacon, beef, lamb, including lard and other animal fats. Chicken, turkey, duck, and other birds. We should prefer organic and grass-fed meats over grains. Avoid consuming processed meats such as ham and sausage, as they contain extra carbohydrates. Avoid processed hydrogenated lard and trans fats.
Fish and Seafood – What Is Ketogenic Diet Foods?
Fatty fish and seafood like salmon, tuna, trout, cod, oysters, and clams are suitable for the keto diet. Give a choice to wild-caught fish and avoid breading when cooking fish fillets as it adds extra carbohydrates to your diet list. Seafood is the best thing to include in a keto diet, as it is rich in high-quality fats and proteins while being low in carbohydrates. Seafood is also a good source of omega acids.
Dairy Products – What Is Ketogenic Diet Foods?
Dairy products like cream, sour cream, high fat cheese, high-fat Greek yogurt, butter, ghee are suitable for a keto diet. Consume dairy products with high-fat content. Also, add high-fat products such as sour cream, butter, or yogurt when cooking. Avoid drinking milk as it is high in carbohydrates. Do not consume low-fat yogurt, as it contains carbohydrates.
Vegetables – What Is Ketogenic Diet Foods?
Vegetables are an integral portion of a balanced diet, even during a keto diet. But with caution, because many vegetables contain vast amounts of carbohydrates and sugars. Most and many vegetables that grow underground, such as potatoes (15.6 grams per 100 grams), carrots (6 grams per 100 grams), or onions (depending on the type, 5-6 grams per 100 grams). While carrots justify their existence by being rich in nutrients and vitamins in moderation, and onions justify their existence by taste, potatoes offer neither. The potato joins the ranks of almost all cereals and rice: Empty fillers of our plates, as only burden us with useless calories and carbohydrates.
Instead, we should focus on green and leafy vegetables like spinach and cabbage. Did you know that broccoli, cauliflower, romanesco, savoy cabbage, white cabbage, kohlrabi, red cabbage, Brussels sprouts, and Chinese cabbage are all cultivated forms of vegetable cabbage? The great thing is that all of them are perfectly suitable for keto and versatile to prepare.
Another vegetable hit is spinach. Spinach contributes to the success of your keto diet, especially with high levels of potassium, sodium, and magnesium. If anything resembles spinach in appearance, you can be sure that it won’t knock you off the keto track, but on the contrary, it will do you a lot of good.
Fruits – What Is Ketogenic Diet Foods?
You may have to give up many of your favorite fruits. Some of the commonly consumed fruits in the USA are apples, bananas, oranges, and peaches. All of them are high in carbohydrates and sugar. Eating these fruits would provide enough sugar and carbohydrates to disable the state of ketosis and thus stop burning fats. However, it doesn’t mean that you can’t eat fruits, but you would have to consume them in a tiny part like a piece of apple. But we can consume some fruits like avocados and most berries moderately. And they would help stop your craving for fruits while providing beneficial nutrients and antioxidants.
Berries – What Is Ketogenic Diet Foods?
Berries – blueberries, blackberries, raspberries. Use them as dessert and make a favorite smoothie with cream.
Oils – What Is Ketogenic Diet Foods?
Oils – olive oil, coconut oil, avocado oil are especially useful in the keto diet.
Nuts and Seeds – What Is Ketogenic Diet Foods?
Cereals like nuts and seeds are some of the most keto-friendly foods available and help achieve daily fat levels in the diet. However, always keep an eye on portion size and carbohydrates. With nuts, it is like with chips; you usually eat more than you planned. That’s why portioning beforehand makes sense, so you don’t end up looking at the bottom of the 200-gram package unexpectedly, even though you only really wanted to eat 50 grams.
Groundnuts, especially almond flour, can be used for baking bread, cakes like lemon cake, and other sweets.
More Foods – What Is Ketogenic Diet Foods?
- Eggs – eat eggs boiled, fried, and scrambled; add vegetables while cooking.
- Coffee and tea – drink them unsweetened only. A tiny amount of milk or cream is allowed.
- Dark chocolate can be your occasional specialty. Exclude milk and white chocolate.
- Bone broth. Use as a nutritional drink or add to other dishes (sauté, broth mixes, etc.). It is something that must be part of any ketone diet. Bone broth is high in carbohydrates and calories. Bone broth is a high source of amino acids, high-quality fat, and many minerals. It is one of the best treatments for the so-called keto flu (chronic fatigue and pain due to dietary changes).
Foods to avoid on a keto diet – What Is Ketogenic Diet Foods?
In general, we should avoid high starch or carbohydrates. Eating carbohydrates above 10% would not allow your body to reach keto status and burn fats efficiently, defeating such a diet’s entire purpose. Some foods to avoid are:
- Sugary foods and sweets
- Grains and starches (wheat products, rice, cereals, etc.)
- Fruits (except berries)
- Legumes (beans, peas, etc.)
- Root vegetables (potatoes, carrots, beets, etc.)
- Low-fat products
- Unhealthy fats (mayonnaise, processed oils)
- Alcoholic beverages
- Sugar-free foods
Avoiding wheat bread or rice may not be easy for some, but staying away from them is a must. In a typical bread (or other wheat products) diet, rice is the primary source of carbohydrates. You would have to give up your favorite desserts, carbonated drinks, beans (high in carbohydrates), and many fruits. Alcoholic beverages are high in sugar, especially beer and wine. So even small amounts of them would not fit into the ketone diet.
If you enjoyed this collection and would like to keep it close to you at any time, save THIS PIN to your Pinterest Ketogenic Diet or Healthy board.