In the world of the keto diet, there are many food options to choose from that it can be challenging to know exactly which foods are the best to eat. Below is a list of the top 10 must have keto foods you should be eating and the benefits they provide.
The ketogenic diet is a high fat, moderate protein, low carbohydrate diet. The idea behind this approach is to put the body into the metabolic state known as ketosis.
Ketosis is the state your body enters when you no longer have enough glycogen sugar to meet your energy needs. With sugar out of the way your body has no choice but to turn to fat for fuel. Your liver converts its fat reserves into ketones as an alternative form of energy which is why the keto program is such an effective diet to burn off unwanted fat and lose weight.
Top 10 Foods You Should Be Eating On The Keto Diet
1. Eggs
Eggs are considered to be one of the most versatile and healthiest foods, with many experts recommending that eggs be classified as a “superfood.”
They are very low in carbohydrates and rich with protein, making them ideal for the keto diet. Eating eggs also keeps blood sugar levels stable and gives a feeling of satiation. Which in turn leads to a decrease in caloric intake, making eggs an ideal food for weight loss!
Two large eggs (100g) is 155 calories and contains 11 grams of fat, 13 grams of protein and only 1.1 grams of carbs!
2. Salmon
Salmon has zero carbs and is an excellent source of lean protein packed with a variety of vitamins and minerals that can truly benefit your health. It's very high in omega-3, which is an essential fatty acid that helps lower insulin levels and has been shown to improve insulin sensitivity in those who are overweight.
Other oily fish we include here are sardines, mackerel and anchovies; which all provide the same health benefits as salmon. However, the carbs will vary from one type of fish to another, so keep that in mind.
One salmon fillet (100g) is 208 calories and contains 13 grams of fat, 20 grams of protein and 0 grams of carbs!
3. Cheese
Cheese is a high fat, low carb food which makes it another great choice to include in the keto diet.
Not only is cheese a tasty source of fat, it's also rich in conjugated linoleic acid (CLA); which has been shown to help with weight loss and improvements in body composition.
With hundreds of cheese options available to choose from; some of the best ones for a keto diet include: cheddar, blue cheese, goat cheese, feta, cream cheese and cottage cheese.
100g of cheddar cheese is 402 calories and contains 33 grams of fat, 25 grams of protein and only 1.3 grams of carbs!
4. Avocados
Fully of healthy fats, avocados are another high fat low carb food that contain an impressive amount of nutrients. They are rich in vitamin B6, folate, potassium, copper and manganese.
Avocados have been known to increase energy when consumed; and thanks to 18% of calories coming from protein, they help to curb your hunger by keeping you feeling fuller for longer.
Half an avocado (100g) is 160 calories and contains 15 grams of fat, 2 grams of protein and 9 grams of carbs!
5. Chicken
It's hard to go wrong with chicken and other animal proteins when it comes to the keto diet. Rich in high quality protein and with zero carbs makes it an obvious choice.
Protein is an essential macronutrient for building lean muscle tissue and has been shown to help preserve muscle mass during a low carb diet.
Just over half a chicken breast (100g) is 165 calories and contains 3.6 grams of fat, 31 grams of protein and 0 grams of carbs!
6. Coconut Oil
Coconut oil is unique, in that it is 100% fat! No carbs whatsoever!
The fat in coconut oil is known as MCTs, or medium-chain triglyceride. MCTs are treated differently in the body than other long chain fats. MCTs are immediately used by the liver for energy, by converting straight away into ketones. Which is why coconut oil is a staple for many on the keto diet.
100g of coconut oil is 862 calories and contains 100 grams of fat, 0 grams of protein and 0 grams of carbs!
7. Olive Oil
Olive oil is another oil that is 100% fat with no carbs!
What makes olive oil special is that it is high in oleic acid, which is a monounsaturated fat that has been shown to support a healthy heart, reduce the risk of heart disease, support cognitive function, boost memory and keep the mind functioning at its best.
Always opt for extra virgin olive oil where you can; which is an easy addition as part of a keto diet as it can easily be drizzled over meals and used in keto-style salad dressings.
100g of olive oil is 884 calories and contains 100 grams of fat, 0 grams of protein and 0 grams of carbs!
8. Nuts & Seeds
Naturally high in fat and protein while low in carbs; it's no surprise nuts and seeds are a great item to include in the keto diet.
Nuts and seeds have a lot of nutrients and are generally regarded as healthy "brain food". They're also a good source of fiber which helps keep you fuller for longer. Some of the best ones for a keto diet include: walnuts, almonds and pumpkin seeds.
100g of walnuts is 654 calories and contains 65 grams of fat, 15 grams of protein and 14 grams of carbs!
9. Berries
Most fruits are high in carbs and contain little fiber; which is not ideal for the keto diet. But these berries are the exception: strawberries, blueberries, raspberries and blackberries.
These berries are lower in carbs with plenty of fiber which help to keep you feeling full for longer. They are also packed full of antioxidants, which have been credited with helping reduce inflammation and protecting against disease.
5 large strawberries (100g) is 33 calories and contains 0.3 grams of fat, 0.7 grams of protein and 8 grams of carbs!
10. Butter & Cream
These high fat dairy products contain very little carbs and are rich in conjugated linoleic acid (CLA) which is know to aid with fat loss and is extremely beneficial to your heart.
100g of butter is 717 calories and contains 81 grams of fat, 0.9 grams of protein and 0.1 grams of carbs!
The keto diet is a great way to lose weight, improve your health, and feel better about yourself. It's a diet that is easy to follow and stick to. If you have been considering starting the keto diet, there are plenty of great resources and recipes for you to follow.
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