What is the Keto Diet?
Before we go over the Keto diet food list it is important that you know what the definition of the die.
The Ketogenic diet (often termed keto) an extremely low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.
It requires drastically reducing carbohydrate intake, adding more fat. The reduction in carbs puts your body into a metabolic state called ketosis.
Once this happens, your body becomes very proficient at burning fat for energy. It will turn fat into ketones in the liver, which can supply energy for your brain.
Keto Diet Food List
Below is a list of foods to eat on the Keto diet. I know that it seems challenging at first to stick with a strict diet but once you have a plan and stick to it you will reap amazing benefits.
Fats and Oils
It is very hard for to wrap your head around the idea that you need to eat fat to lose fat but it is absolutely true. For one thing the fatty foods that you will be eating are filled with healthy nutrients.
Good fats are very important to our diet. Eating the wrong fats can also be very destructive to your health. Fats make up the majority of your daily food intake on a ketogenic diet.
Trans saturated fats like the contents of margarine, pretzels, cookies, crackers, and other snacks do not fit into the fat category of a ketogenic diet. You need to be looking for foods that are saturated and monosaturated fats.
Saturated and unsaturated fats are foods constituted of fatty beef, butter, avocado, macadamia nuts, tuna/fish, and shellfish.
Adding Omega 3 to your diet can also be very beneficial to your health. Omega 3 supplements can be purchased in capsule form if you are not a fan of fish. It will help supplement what your body needs for a balanced diet
While organic and grass-fed sources are preferred, here are some great options for building fatty and oil intakes in your ketogenic diet.
- Beef tallow
- Olive oil
- Macademia nuts
- Chicken fat
- Peanut Butter
- Coconut oil
When choosing vegetables, look for ones that are grown above ground; Leafy greens are one of the better choices. You should also try to buy organic vegetables that are grown without pesticides.
While vegetables are very healthy, be careful to watch for vegetables that are high in carbs. the best type of veggies for a ketogenic diet are those that are dark and leafy. For example one cup of spinach only has 1.1 grams of carbs and are loaded with nutrients.
Remember that a diet with low carbohydrates will not allow for plentiful intake of nutrient-rich vegetables. However, your carb intake will be high enough that you should include enough nutritious vegetables to offer the body sufficient nutrition.
Veggies that you can get the most nutrients from include kale and spinach, and the following:
- Brussel Sprouts
- Romaine Lettuce
Proteins are essential to a ketogenic diet. While proteins should take less space in your diet than fats and oils, you need proteins to be able to produce enough energy.
Protein significantly decreases hunger. It will also produce higher energy levels and motivational levels, a reoccurring symptoms of the creation of ketones through ketosis.
When choosing proteins, looking for grass-fed or organic options if possible. You should also look for products like free-range eggs which studies show have twice as much omega 3’s.
Options for protein:
- Fish ( Be sure to buy wild caught)
- Red Meat
- Whole Eggs
- Peanut Butter
Dairy products are also a good source of protein and a source of Vitamin D. However, dairy should be raw if possible and full fat.
Here are some options:
- Heavy whipping cream
- Cream Cheese
- Cheeses (both hard and soft)
- Sour Cream
The ketogenic diet does not have to be a struggle. It will be beneficial to your health if you do it properly. In most cases, a ketogenic diet will give you all of the nutrients that you need. To be sure that you are getting all the proper nutrition that you need follow this list and get some good Keto cookbooks here is one I recommend THE ESSENTIAL KETO COOKBOOK.