The Ketogenic Diet has been recently gaining popularity among dieters and there are many studies which prove its effectiveness in lowering diabeties, improving epilepsy seizures and most importantly maintaining weight loss especially in obese people.
The idea behind this diet is to limit intake of rich and high-carb foods and replace them with low-carb, nutrient rich options in order for the body to enter a state of ketosis and produce ketones for energy.
Although, there are plenty of food choices out there, it may seem challenging to find Keto Friendly foods to help you stay within the 20g to 50 g daily carb limit.
Here’s a New and Complete Ketogenic Diet Guide to help you navigate and better plan your days when doing Keto.
For this reason, I have prepared a list of 10 Keto Diet friendly foods to choose from and to enjoy while on this diet:
You can eat plenty of avocados while on the Ketogenic Diet. They are very healthy and rich in fat, vitamin E and minerals such as potassium.
This mineral is important when dealing with the Keto Flu!
Depending on the size of the avocado, and since they are high in fiber, the net carb count starts at 2 grams only for half an avocado.
This is your ideal food when doing Keto! So next time you go grocery shopping, load up on good sized avocados and include them in the menu for breakfast, lunch or dinner.
When doing Keto, all starchy vegetables such as potatoes, yams and sweet potatoes, beets and butternut squash are off the table.
What you want to focus on when deciding which vegetable to include in your menu is the net carbs count which is your total carbs minus the fibre.
The idea is to load up on low-carb vegetables such as leafy greens and non-starchy vegetables.
These types are loaded with antioxidants, vitamins and minerals which will provide your body with the right nutrients to feel great.
Make sure you incorporate your vegetables in breakfast as part of your smoothies or omelettes, lunch in salads for example and dinner as a side to your protein.
Some fruits can pass the bulletproof test as Keto-friendly foods but only in small quantities.
These fruits are berries such as raspberries, blackberries, blueberries and strawberries.
Berries are rich in fiber and antioxidants and they are low-carb compared to other fruits.
Hence, they do fit in this diet just fine.
You can include them in your morning shakes, on top of natural Greek yoghurt, or snack on them.
Eggs (the white and the yolk) are rich in nutrients such as proteins, essential fatty acids (Omega-3 and omega-6), vitamins (i.e. vitamin A, D, E and K) and minerals (i.e. Zinc, iron and copper).
All types of eggs are Keto friendly and they include chicken eggs, duck eggs, goose eggs and quail eggs.
They are a perfect fit when doing keto because they are low in carbs and rich in protein.
They are so versatile and can be served in so many different ways in your menu.
Whether for breakfast alongside avocados, or lunch in a salad or even for dinner in an omelet, they are one of the healthiest foods on the planet.
Checkout this Happy Easy Keto compilation of recipes and other tips to make your Ketogenic Diet an enjoyable experience all while continuing to consume foods that you love!
Now get cracking! And most importantly, consume the egg as a whole.
5. Red meats and poultry
These meats contain no carbs and they are a great source of vitamins such as vitamin and iron and important minerals such as iron, potassium, selenium and zinc.
They also contain high quality protein which helps preserve the muscle mass when doing a very low-carb diet.
When choosing your fresh meats and poultry, it is better to buy grass-fed meats as they contain higher amounts of vitamins and minerals compared to grain-fed animals.
There are lots of types of healthy oils to choose from such as Olive oil, Coconut oil, Avocado oil, Sesame oil, etc… These oils contain no carbs and are a great fit for the Keto Diet.
Extra-virgin olive oil is beneficial to the good functioning of the heart.
It contains antioxidants and oleic acid which is a good type of fat that helps decrease the risk of heart disease. You can add it preferably cold to salads and cooked meals.
Coconut oil contains medium-chain triglycerides (MCTs) and lauric acid.
Once coconut oil consumed, the liver is able to rapidly convert it into Ketones for the brain to use as a source of energy.
It solidifies easily in cold temperatures and becomes liquid in warm temperatures.
It is so versatile that it can be included in many hot and cold recipes for breakfast, lunch and dinner.
I personally use coconut oil in the majority of my cooking and baking. I make these delicious peanut butter cups and they are a hit in my house.
7. Nuts and seeds
Snacking on nuts and seeds is healthy. They are high in healthy fats and Keto friendly foods containing low amounts of carbs.
The important aspect about nuts and seed is the fiber content as they help you feel full and absorb less calories in general throughout the day.
They are also rich in protein, vitamins and minerals.
Be aware that cashews, pistachios and pumpkin seeds contain more carbs in comparison to walnuts, Brazil nuts, macadamia, pecans, almonds, chia seeds, flaxseeds, and sesame seeds.
You can consume nuts and seeds on their own as part of your snacking or you can add them to your smoothies/smoothie bowls or incorporate them in the form of butter in your favorite snacks (i.e. energy bars and fat bombs).
8. Fish and Shellfish
If you’re a fish and shellfish lover, then rest assured because fish and shellfish are amazing keto-friendly foods!
Be aware that Clams, Mussels, Octopus, Oysters and Squid are higher in carbs compared to Shrimp and Crab, so when you plan your meals, be sure to account for these carbs.
Most types of fish are a great source of B vitamins, potassium and selenium.
In particular, Salmon and other fatty fish contain high amounts of the Omega-3 fatty acid, which is important to cognitive health and may lower insulin levels in overweight individuals.
It is ideal to consume at least 1 serving of fish and shellfish per week for optimal health.
9. Dairy products
Although not all dairy products are Keto friendly (i.e. milk and most yoghurts), cheese (including cream cheese), heavy whipping creams, full fat Greek yoghurt and butter are a great fit for Keto.
They are a great source of fat and barely contain any carbs.
There are literally so many types of cheese you can choose from and they are all nutritious and oh so delicious!
Dairy products are a great source of protein, calcium and fatty acids and may help build muscle strength and protect against some diseases.
So make sure you load up on cheese!
Please note that if you are sensitive to dairy, you may want to limit your consumption or completely eliminate it from your diet as this will help reduce inflammation and may aid in weight loss.
Unless you are used to drinking your coffee and/or tea sugar-free, it can be challenging to find a satisfying drink when doing Keto.
The majority of drinks you buy in specialty stores are loaded with sugar and are definitely not carb-free.
This doesn’t mean that you have to drink your coffee black or sugarless.
I personally use a sugar replacement called Swerve which is similar to regular sugar in terms of texture and taste.
I also make bulletproof coffee which is a rich coffee drink with coconut oil, butter and cinnamon.
If you’re not a coffee drinker and you’re looking for energy drink ideas, check out amazon for some great selections.
Costco also carries some sugar-free varieties. My personal go to energy drink is the Arbonne Energy Fizz Sticks which are a great source of Vitamin B12 and contain Caffeine which improves physical and mental performance.
A word of wisdom
In order to stay healthy and absorb as many nutrients as possible through this diet, these foods should be part of your daily menu for breakfast, lunch and dinner.
As with any type of diet, moderation and variety is key.
There’s no need to keep track of your calories as the weight loss happens naturally when following a healthy Keto Diet based on the 10 Keto Friendly foods presented above.
Note: This article is based on my personal experience and results. If you’re looking for medical advice, I recommend you discuss with your doctor.
I hope you enjoyed this post. If your have any questions or concerns, you can leave them in the comments below and I will be glad to respond.
Have a great day!