Keto Diet Foods: What To Eat And Avoid

keto diet what to eat

Meat is a source of lean protein and is considered a staple on the ketogenic diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and several minerals, the advantage including potassium, selenium and zinc. Choose chicken, fish and beef more often and limit processed meats. Yogurt and cottage cheese are high in protein and calcium-rich.

Either one makes a tasty snack on its own, but you can combine them with chopped nuts, cinnamon, or other spices to make a quick keto treat. In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging. Cheese is high in saturated fat, but it hasn’t been shown to increase your risk of heart disease. In fact, some studies suggest that it may help protect against this condition (29, 30). It may be best to choose grass-fed meat, if possible, since it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals (22, 23).

keto diet what to eat

They contain less than 1 gram of net carbs and only 15 calories per serving because they’re mostly water (66). Most fruits are too high in carbs to eat on the keto diet, but berries are an exception. Meat and poultry are considered staple foods on the keto diet.

They may be included in small amounts on a ketogenic diet. However, they may take up large amounts of your daily carb intake. Starchy vegetables contain more digestible carbohydrates than fiber and should be limited when you’re on the ketogenic diet. such a good point Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates. Dietitians Stone and Laura Dority, RDN, LDN, with the Keto Hope Foundation, say that no foods are off-limits on the keto diet.

The best fats and oils for keto cooking and baking are olive oil, butter, and ghee. Several types of dairy and dairy alternatives are suitable for keto, including cheese, plain yogurt, cottage more hints cheese, cream, half-and-half, and certain unsweetened plant milks. Additionally, you should avoid oat milk, because even unsweetened oat milk is too high in carbs to be keto-friendly (44).

Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils (6). The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits. Cheese has zero carbohydrates and is high in fat, making it an excellent fit for the ketogenic diet. Make note that a 1-ounce slice of Cheddar cheese has about 5 g of saturated fat, which the American Heart Association recommends limiting to lower your risk of heart disease.

In that case, you may want to try flavored seltzers or sparkling water instead. Start with just a few or up to cup (about 25 grams) for a snack. Some nuts, such as cashews, are much higher in carbs than others, such as pecans or macadamia nuts.

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