If you are going to get a jump start for a healthy life than what can be best for you than keto diet. If you want to start this diet you have to try different specific foods for keto diet. Not just they are healthy but also help to maintain your weight. But what is keto diet? Why this diet has become so popular among many people is discussed here. Therefore different studies have been performed which shows that this diet plan is low-carb and can be very effective for weight loss,
However not just it helps to burn fat many evidence shows that this diet can be beneficial for certain types of cancer and other diseases like diabetes and epilepsy. Also, this diet limits carbs to 20-50 grams per day. While this can be very challenging, but really effective if you try this diet. In addition, this diet is a complete eating plan which drives your body into ketosis, where your body fat is used as a fuel instead of carbohydrates.
Is it safe to eat different foods for keto diet?
You might have heard of changing diet plan after a few weeks can be unhealthy for you but that’s not true. Keto diet contains different combination for breakfast, lunch and dinner which should be followed on a daily basis.
Why Keto diet is important?
Your body needs low carbs and high proteins that’s why keto diet is very important for you. You can try this diet without any doubts because this diet provides you best results in a short period of time. Also the best part of this diet is that you can eat very healthy food which is essential for your body.
What are the rules to start keto diet?
The rules are simple but you have to stick to the plan on daily basis. You must be careful about the foods which you have to take during this keto diet. When you are on this diet you must have to follow the rules which include when you should eat and when you should stop.
When you start your food intake you have to focus on below things.
- Limit your protein intake.
- Drink lots of water.
- Focus on foods which are allowed in keto diet.
- Eat only when you feel hungry.
- Also, exercise daily.
10 foods to eat on Ketogenic Diet
Here are the 10 healthy foods that you must eat when you are on the Ketogenic diet.
Sea Food is very keto friendly food. Not just they are healthy in proteins but also they are rich in Vitamins B, potassium and selenium. However, the number of cabs can vary in different seafood. Most people prefer to eat Salmon when they are on a healthy diet. However salmon are high in omega-3 fats that help to reduce the level of insulin can be considered good for Diabetes 2 patients.
Other seafood contains the following amount of carbs in it.
- Calms: 5 grams
- Mussels: 7 grams
- Oysters: 4 grams
- Squid: 3 grams
You can count cheese as both nutritious and delicious. There are hundreds of cheese types available in the market. Some of them are high in carbs but you have to chose the exact quality of cheese when you are on a journey of your weight loss programme. Most preferable cheese is cottage cheese which you can eat during breakfast. Other cheese includes Cheddar cheese that provides 1 gram of carbs, 7 grams of proteins and 20% of RDI for calcium.
According to a study, older adults who consumed 7 ounces of cheese per day increased their muscle mass and muscle strength in 12 weeks.
“Cheese is rich in proteins, calcium and contains a minimal amount of carbs. So make a healthy habit of eating a particular amount of cheese daily for weight loss.”
Meat and Poultry
Meat and Poultry are one of the stable foods on a keto diet. Fresh meat not only contains no carbs but also it is rich in Vitamins B and several minerals which includes potassium, zinc. Also, they are a good source of high-quality proteins which helps in building muscle mass and losing fat when you are on a low carb diet.
How to choose meat? If it’s possible to try to eat grass-fed meat because animals that eat grass contain omega-3 fats which are good for your health also and can be considered one of the good foods for keto diet.
“Meat and Poultry do not contain any carbs that’s why they are rich in protein and other nutrients. If you want to choose meat than Grass-fed meat is the healthiest option.”
Eggs are among the most versatile foods on the planet. Not just that 1 egg contains 6 grams of proteins which can be your best option for a healthy breakfast. Also, eggs help to improve the level of hormones by giving a feeling of fullness and also help in stabilizing your blood sugar levels. Not just this, eggs in fact, help to modify the shape of LDL which reduces the risk of heart diseases. Studies show that eggs are one of the best foods for keto diet.
“Egg should be eaten whole because most of the nutrients are found in Yolk. It also contains antioxidants lutein which helps to protect eye health. Egg contain 1 gram of carbs that’s the reason you should eat it during breakfast.”
Nuts and Seeds
Nuts and Seeds are among the healthy foods for keto diet because they contain lots of nutrients and help to fight against certain diseases like cancers, depression and other chronic diseases.
Therefore they can be eaten as mid-morning snacks or mid-evening. The popular nuts include Almonds, Pecans, Walnuts, Chia seeds, pumpkin seeds, Flaxseeds and macadamia nuts.
“Not just low in carb Nuts are also high in Fiber and can lead to healthier aging. They also provide 0-8 grams of net carbs per ounce. “
Avocados are not just healthy but also good for your skin. Also, that is the reason you can find this food as an ingredient in many beauty products. One-half of avocados contain 9 grams of carbs.
One study showed that this food for keto diet helps to reduce LDL cholesterol. And not just that it also increases HDL cholesterol in the body. Therefore this food helps to lose weight if you are on a strict keto diet plan.
4 Other foods for Keto diet
Here are other foods that can be really helpful for you when you are on a diet includes. While these foods are really healthy for your diet and you can even use them with salad. Rather than eating those raw tries to cook them or add in different dishes.
- Plain Greek Yogurt
- Olive Oil
- Butter and Cream
Top easy recipes if you are on keto diet
Many people who follow a low carb diet struggles with what to eat for breakfast, lunch and dinner. Helping those, here are top easy recipes which can help you overcome this struggle. In short, these recipes will make your weight loss struggle even easier.
So if you are busy with your work and don’t have time for planning meals than these recipes are best for you.
Skillet-Baked Eggs with Spinach, Yogurt, and Chili Oil
This can be your easy recipe for the breakfast. Not just it’s healthy, it also contains nutrients which helps your stomach full throughout the day overcoming your hunger. Here is the chart for Nutritional content which you can find in this recipe.
|Nutritional Content||4 servings|
|Calories from Fat||64.1 g|
|Saturated Fat||15.9 g|
|Cholesterol (g)||4.9 g|
|Carbohydrates (g)||196.5 g|
|Dietary Fiber (g)||10.3 g|
|Net carbs (g)||2.4 g|
Bacon and Eggs
You can eat Bacon and Eggs for your breakfast, lunch and Dinner. Moreover, its perfect meal for your diet plan and you can make it easier. Also, it’s easy to make and is low in carb. In addition to that eggs are among the best foods for keto diet. Therefore you must add them to your daily food intake.
|Nutritional Content||4 serving|
|Calories (kcal)||1233 kcal|
|Net carbs||4.3 g|
Savory, Flourless Egg-and-Cottage-Cheese Muffins
Because cottage cheese is among the best foods for keto diet. This recipe helps to lose weight. Also, cheese contains all the nutrients which can keep your stomach full throughout the day. That’s why people prefer to have them during breakfast or lunch. While this recipe is easy to make and if you don’t have much time to prepare a meal.
|Nutritional Content||4 servings|
|Calories from Fat||5.6 g|
|Saturated Fat||15.9 g|
|Cholesterol (g)||191 g|
|Carbohydrates (g)||6.8 g|
|Dietary Fiber (g)||0.9 g|
|Net carbs (g)||2.1 g|
Spinach, Mushroom, and Feta Crustless Quiche
It’s a healthy meal so you can eat it during lunch. Meanwhile, these foods are best if you are on keto diet. Spinach, mushroom and feta are the best combinations to prepare a healthy meal and also you don’t have to wait for a long to prepare it. You can eat them raw or add them in the salad. Spinach also can be used in many juices or smoothies.
|Nutritional Content||Per serving|
|Calories from Fat||96.1 g|
|Saturated Fat||3 g|
|Cholesterol (g)||5 g|
|Carbohydrates (g)||19 g|
|Dietary Fiber (g)||12 g|
|Net carbs (g)||2.6 g|
Coconut Chia Pudding
Coconut not just helps you in weight loss but also cures your inflammation problems and even provides you better skin. In short, that is the main reason people use coconut water to cure different health diseases like skin problems, high blood pressure and even curing migraine problems. Also if you have issues like dehydration coconut is best for that. Observing all these qualities dieticians consider it in good foods for keto diet.
|Calories from Fat||177 g|
|Saturated Fat||3 g|
|Carbohydrates (g)||2.5 g|
|Dietary Fiber (g)||0.6 g|
|Net carbs (g)||2.3 g|
These are the best foods for keto diet and also you can try them if you are overweight, diabetic or want to improve your metabolic health. And also, Even if you want to add some muscles in your body you can eat these foods and even can try the above recipes. But you have to remember this diet can be helpful only if you do it properly and stick with it in the long term. On the other hand, you have to do proper exercise to maintain your body fat. In addition to that, you can try other diets as well with the same foods which you are using the keto diet.
Comment below what is your favourite food for keto diet?