Previously we shared that the idea of maintaining ketosis has taken over the weight loss space. This is because celebrities like Kourtney Kardashian touted the ketogenic (keto) diet. This led keto diet to the forefront of the discussion. Although you are aware that you need to eat very low-carbohydrates, high-fat, moderate proteins on ketogenic diet; it is rather confusing to know which foods should or should not be consumed.
Ketogenic Diet: Foods To Consume
Simply listing the different ingredients you can and can’t eat while working your way through the keto diet won’t explain how exactly it works. Its main principle is maintaining ketosis. The keto diet supposedly guides you into ketosis by eliminating some significant food groups that you normally consume every day. These mainly include items containing sugars and carbohydrates (carbs), as these don’t allow your metabolism to use fat as a main energy source.
Foods that encourage ketosis include:
1. Fish And Seafood
Fish is rich in vitamin B, potassium and selenium. It is protein-rich and carbohydrate-free. Salmon, sardines, mackerel, albacore tuna and other fatty fish boast high levels of omega-3 fats. These help lower blood sugar levels and increase insulin sensitivity. Frequent fish consumption helps decrease the risk of chronic disease.
Non-starchy vegetables are low in calories and carbohydrates, but high in vitamins and minerals. They contain antioxidants that help protect against cell-damaging free radicals. Broccoli, cauliflower, green beans, bell peppers, zucchini and spinach fit the non-starchy vegetable list.
3. Meat And Poultry
Meat is a source of lean protein which makes it a staple on the ketogenic diet. Fresh meat and poultry contain no carbohydrates and are rich in vitamin B and several minerals, including potassium, selenium and zinc.
Olive oil and coconut oil are both keto-friendly. Olive oil is high in oleic acid, which lowers the risk of heart disease. Coconut oil is high in saturated fat but contains medium-chain triglycerides (MCTs), which can increase ketone production. MCTs may increase metabolic rate and promote the loss of weight and belly fat too.
5. Nuts And Seeds
|Carbohydrate (Carb) Count For Nuts And Seeds||Per Ounce (28g)|
|Net carbohydrates (NC): total carbohydrates (TC) minus fibre|
|Almonds||3g NC, 6g TC|
|Brazil Nuts||1g NC, 3g TC|
|Cashews||8g NC, 9g TC|
|Macadamia Nuts||2g NC, 4g TC|
|Pecans||1g NC, 4g TC|
|Pistachios||5g NC, 8g TC|
|Walnuts||2g NC, 4g TC|
|Chia Seeds||2g NC, 12g TC|
|Flax Seeds||0g NC, 8g TC|
|Pumpkin Seeds||2g NC, 4g TC|
|Sesame Seeds||4g NC, 7g TC|
Source: Author and Ditch The Carbs
Ketogenic Diet Friendly Dairy
Some examples of ketogenic-friendly dairy include:
Cheese has no carbohydrates and is high in fat, making it a great fit for the ketogenic diet. It is rich in protein and calcium as well. Soft cheeses may be less keto friendly than hard cheeses because they have more lactose. This is also a reason why milk is avoided on Keto.
Yoghurt is high in protein and calcium. High-fat yoghurts help keep you full longer, and full-fat products would be a big part of the keto diet.
Eggs are high in protein, vitamin B, minerals and antioxidants. They trigger hormones that increase feeling of fullness. Eggs also keep blood sugar levels stable and contain antioxidants such as lutein and zeaxanthin, which help maintain eye health.
Fruits For Ketogenic Diet
Some fruits are low in carbohydrates and can fit into a well-rounded keto diet. These include:
Choose heart-healthy fruit like avocado, which is high in monounsaturated fat and potassium.
Berries are rich in antioxidants that reduce inflammation and protect against disease. These are high in carbohydrates and can be consumed in small amounts.
|Carbohydrate Count For Berries||Per 1/2 Cup|
|Net carbohydrates (NC): total carbohydrates (TC) minus fibre|
|Blackberries||3g NC (7g TC)|
|Blueberries||9g NC (11g TC)|
|Raspberries||3g NC (7g TC)|
|Strawberries||3g NC (6g TC)|
Source: Author and Healthline
Caffeine For People On Ketogenic Diet
A few examples of caffeinated food and drinks that are keto-friendly include:
1. Unsweetened Coffee And Tea
Plain coffee and tea contain no carbohydrates, fat or protein, so they are a “yes” on Keto. Studies show coffee lowers the risk of cardiovascular disease and Type-2 diabetes. Tea is rich in antioxidants and has less caffeine than coffee; drinking tea may reduce the risk of heart attack and stroke.
2. Dark Chocolate And Cocoa Powder
The amount of carbohydrates depend on the type and the amount you consume. Cocoa has been called a “super-fruit” because it is rich in antioxidants, and dark chocolate contains flavanols. These help reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy.
Foods To Avoid On Ketogenic Diet
Some high-carbohydrate foods that should be avoided on Keto. These include grains, starchy vegetables, high-sugar fruits, sweetened yoghurt, juices, honey, syrup or sugar in any form. Chips, crackers and baked goods including gluten-free baked goods should also be avoided.
Cereal, crackers, rice, pasta and bread are high in carbohydrates. Even whole-wheat pasta and the new bean-based pastas are high in carbohydrates.
2. Starchy Vegetables
Starchy vegetables contain more carbohydrates than fibre. Therefore, they should be limited on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets.
3. High-Sugar Fruits
Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and they contain more carbohydrates.
|Fruits||Measurement||Net Carbohydrates/NC (Total Carbohydrates/TC)|
|Banana||1 medium||24g NC (27g TC)|
|Raisin||1 ounce (28g)||21g NC (22g TC)|
|Dates||2 large||32g NC (36 TC)|
|Mango||1 cup (sliced)||22g NC (25g TC)|
|Pear||1 medium||21g NC (27g TC)|
4. Sweetened Yoghurt
Stick to plain yoghurt to limit sugars (carbohydrates). Greek yoghurt is the most ideal as it is higher in protein and lower in carbohydrates compared to regular yoghurt.
Avoid Snacks And Sugars On Ketogenic Diet
Snacks and sugary foods that need to be avoided on Keto include:
Fruit juices, natural or processed, are high in fast-digesting carbs that spike your blood sugar. Stick to water.
2. Honey, Syrup And Any Sugars
Avoid sugar, honey, maple syrup and other forms of sugar, which are high in carbohydrates and low in nutrients.
3. Chips And Crackers
Avoid chips, crackers and other processed, grain-based snack foods, which are high in carbohydrates and low in fibre.
4. Gluten-Free Baked Goods
Gluten-free does not mean carbohydrate-free. In fact, many gluten-free breads and muffins are as high in carbohydrates as traditional baked goods. They usually lack fibre too.
Wrapping Up Your Ketogenic Diet Plans
Now that you know what foods to consume and avoid, you can make an informed decision when deciding what you should put on your plate to complement your low-carbohydrate lifestyle. If you want to take a step further into ketogenic diet, why not visit Bakaytion for more insights?