If you are someone who is new to the concept of the Keto Diet or just beginning it, you’ve just come to the right place. Querying about what foods you can have on the diet? This article will specifically focus on Keto Diet Foods!
Read this article till the end to know the foods you can have on a keto diet and get to know all the Keto Diet Foods that you can source your keto groceries from.
Keto-Friendly Vegetables
Vegetables are a staple part of our diet, as we complement them with almost every dish. They are important sources of many nutrients, including potassium, dietary fiber, folate (folic acid), vitamin A, and vitamin C.
Consumption of a good amount of Low Carb Vegetables nearly 300 – 400 g in a day helps with immunity, bone strength, digestion, and facial glow as well. So, before starting with low-carb vegetables, it\’s very important to know what comes under the term low carb.
So, here goes a list of all the low carb vegetables that are Keto Diet Foods:
1. Broccoli
It is a great source of vitamins K and C, a good source of folate (folic acid), and also provides potassium, fiber. Vitamin C – builds collagen, which forms body tissue and bone, and helps cuts and wounds heal. This vitamin is a powerful antioxidant and protects the body from damaging free radicals.
2. Cucumber
It has zero fat, low-calories, making it an excellent snack for people looking to lose weight. So toss some cucumbers in salads or eat them as it is and add a dash of lemon juice, salt, and black pepper to stimulate weight loss.
3. Asparagus
It\’s low in calories and a great source of nutrients, including fiber, folate, and vitamins A, C, and K. Additionally, eating asparagus has several potential health benefits, including weight loss, improved digestion, healthy pregnancy outcomes, and lower blood pressure.
4. Kale
Kale contains fiber, antioxidants, calcium, vitamins C and K, iron, and a wide range of other nutrients that can help prevent various health problems. Antioxidants help the body remove unwanted toxins that result from natural processes and environmental pressures.
5. Spinach
This veggie is rich in vitamins A, C, and K, magnesium, iron, and manganese. Eating this leafy green veggie may benefit eye health, reduce oxidative stress, and reduce blood pressure levels among other health functions. Whether you like it or not, spinach is surely one veggie that you must include in your daily diet.
6.Mushrooms
Different species of mushrooms differ in protein and fiber content. As, they are rich in B vitamins and a powerful antioxidant called selenium, which helps to support the immune system and prevent damage to cells and tissues.
7. Bell Peppers
Bell Peppers are rich in vitamin A, vitamin C, and potassium. It also provides a healthy dose of fiber, folate, and iron. Along with being full of nutrients, Bell Peppers delivers a satisfying and low-calorie crunch with every bite.
8. Green Beans
Beans are nice, crunchy, low-calorie food and provide many key nutrients. If young and tender are a rich source of vitamin C, dietary fiber, folate, vitamin K, and silicon (needed for healthy bones, skin, and hair).
9. Tomato
Tomatoes are rich in lycopene that acts as an antioxidant, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate, and vitamin K.
10. Lettuce
Lettuce is low in fiber and high in water content, one can enjoy it during hot weather. It also provides calcium, potassium, vitamin C, and folate. The iceberg lettuce is so rich in nutrients that it can help you to meet the standard daily requirements for several vitamins and minerals.
11. Eggplant
It is high in amino acids and gives a unique taste that makes it an ideal ingredient in a variety of dishes. Eggplant is low in calories and sodium and is a great source of dietary fiber, potassium, and B vitamins.
12. Radish
High on Nutrients: Red radishes are packed with Vitamins E, A, C, B6, and K. Plus it\’s high on antioxidants, fiber, zinc, potassium, phosphorous, magnesium, copper, calcium, iron, and manganese. And each of these is known to keep our body in good working condition.
13. Cauliflower
Cauliflowers are cruciferous vegetables that are naturally high in fiber and B-vitamins. It provides antioxidants and phytonutrients that can protect against cancer. Also, contains fiber to enhance weight loss and digestion, choline that is essential for learning and memory, and many other important nutrients.
14. Cabbage
It is a cruciferous vegetable. Cabbage consists of a chemical that helps to protect against the negative effects of radiation. It is sulforaphane in cabbage that may help protect against cancer. Half a cup of cooked cabbage contains 81.5 micrograms of vitamin K.
15. Zucchini
This green vegetable is a good source of fiber, which is great for weight loss because it slows down the digestion of food and keeps you full for longer. It also has a high water content, which adds bulk to what you eat without extra calories.
Healthy Fats as Keto Diet Foods
1.Olive Oil
Rich in healthy Monounsaturated Fats, Olive oil contains large amounts of antioxidants, has strong anti-inflammatory properties. It may help to prevent strokes, is protective against heart disease, and is good for weight loss.
2. Coconut Oil
The medium-chain triglycerides give a push to the body to burn fat, thus providing quick energy to the body and brain. It increases HDL (good) cholesterol in the blood, which eventually helps to reduce heart disease risk.
3. Avocados
Avocados are rich in vitamin C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. Avocado oil contains lutein, beta-carotene, and omega-3 fatty acids. Avocado is rich in healthy fats so don\’t shy away from eating those!
4. MCT Oil
Taking MCT oil could have many benefits and very few risks. For starters, it contains fatty acids that can promote weight loss by reducing body fat, increasing fullness, and potentially improving your gut environment.
5. Salmon
It is undoubtedly one of the most nutritious varieties of fish. It is rich in omega-2 fatty acids and is also a great source of protein. The omega-3 fatty acid content in salmon is good for heart health. High levels of protein in salmon contribute to controlling appetite make feel full for longer. Thus, salmon is a good source of fat to be included in the keto diet.
6. Avocados
Though technically a fruit, avocados offer a rich source of heart-healthy unsaturated fatty acids. They\’re also packed with fiber to bolster digestive health. One-half of an avocado contains 161 calories, 2 grams (g) of protein, 15 g of fat, 9 g of total carbs, and 7 g of fiber (bringing it to 2 g of net carbs).
Read More About Healthy Fats Here
Nuts
1.Almonds
Almonds contain lots of healthy fats, fiber, protein, magnesium, and vitamin E. They improve various medical conditions like lowering blood sugar levels, reducing blood pressure, and lowering cholesterol levels. They can also reduce hunger and promote weight loss.
2. Walnuts
Rich in antioxidants, Walnuts are a super plant source of Omega-3s. It can decrease inflammation, promotes a healthy gut, reduces the risk of some cancers, supports weight control, and helps manage Type 2 Diabetes.
3. Cashews
Rich in protein and other nutrients, These cashews can boost your immune system and can offer some useful health benefits. Cashews are an excellent source of antioxidants that can help boost bone strength and heart health too.
4. Macadamia Nuts
These are loaded with healthy fats and may help to shed some weight. A single serving of macadamia nuts also contains a decent amount of dietary fiber, protein, manganese, thiamin, and a good amount of copper. More than 75 percent of the fat that macadamia nuts contain is monounsaturated fat, which has health benefits.
5. Pistachios
Regularly eating nuts helps to reduce the risk of weight gain. Pistachios are believed to be especially beneficial for those who wish to lose weight as it is high in protein and fiber content.
Seeds
1.Chia
High fiber and protein content in chia seeds can help you lose weight. Many people strongly believe that chia seeds can fasten weight loss. It is rich in soluble fiber and absorbs large amounts of water thus creates bulk in the stool, which should increase fullness and slow the absorption of food.
2. Hemp
It is fiber-rich and a natural appetite suppressant, therefore it can help you feel full for longer and reduce hunger cravings. You can add 30 to 40 g of hemp seeds to your breakfast and it will give you a feeling of fullness.
3. Flax
Flaxseeds are rich in proteins. Consuming 5 g of flaxseeds, along with dietary fiber suppresses your appetite.
4. Pumpkin seeds
It helps improve insulin regulation in diabetics and decreases oxidative stress. These seeds are rich in digestible protein that helps to normalize blood sugar levels. This is one of the best snacks to lose weight.
Nut Butters
1. Almond Butter
Not only is it indulgent in taste, but it comes packed with protein, fiber, and good fats, as well as vitamin E, magnesium, and potassium.
2. Peanut Butter
It is a good source of protein that can promote the feeling of fullness and result in fat loss. That reduces your appetite and eventually consumption of lesser calories. This will help you lose weight. It also improves metabolism with the consumption of peanut butter.
3. Pecan Butter
It is high in fat and calories, hence best for the keto diet and packs a powerful punch in the way of several vitamins and minerals like vitamins A and E, magnesium, and potassium. Pecan butter is rich in manganese.
4. Hazelnut Butter
This nut butter is a great choice for those following a keto diet. For those with peanut allergies, hazelnut butter can serve as an alternative. Also, pure hazelnut butter is low in carbohydrates and high in fat so it is a good choice for those who follow a keto diet.
Full-fat Dairy Products as Keto Diet Foods
1. Yogurt
Yogurts are rich in protein, calcium, vitamins, and live culture, or probiotics, which can enhance the gut microbiota. These protect bones and teeth and eventually help prevent digestive problems.
2. Cheese
It is a great source of calcium, fat, and protein. Cheese is rich in vitamins A and B-12, along with zinc, phosphorus, and riboflavin. Cheese made from the milk of 100 percent grass-fed animals is the highest in nutrients and also contains omega-3 fatty acids and vitamin K-2.
Proteins as Keto Diet Foods
1. Meat
Reduced appetite and increased metabolism. Many studies have shown that high-protein diets that include meat increase metabolic rate, reduce hunger, and promote fullness.
2. Seafood
They are filled with high-quality proteins. Also filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). They are rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium.
3. Chicken Breast
It is an excellent source of protein and provides several important vitamins and minerals. A 3-ounce serving of chicken is an “excellent” source of thiamin, selenium, protein, niacin, vitamin B-6, and phosphorus, and a good source of zinc, riboflavin, and potassium.
4. Egg Whites
1 large egg white contains 3.6 grams of protein and 16 calories that meet 7% of your daily protein requirement. Eggs are an excellent source of protein, particularly egg whites. Egg whites are low in cholesterol and high in protein.
5. Cottage Cheese
Rich in protein, Cottage Cheese strengthens bones and teeth, maintains blood sugar levels, good for heart health, improves digestion, and boosts weight loss.
Low-carb Fruits as Keto Diet Foods
1. Lemons
Lemons are rich in vitamin C, soluble fiber, and plant compounds that give them several health benefits. They help in weight loss thus reduces your risk of heart disease, anemia, kidney stones, digestive issues, and cancer.
2. Raspberries
They are low caloric but high in fiber, vitamins, minerals, and antioxidants. Raspberries may protect against diabetes, cancer, obesity, arthritis, and other conditions and may even provide anti-aging effects.
3. Blackberries
Berries are rich in beneficial vitamins and minerals, fiber, and antioxidants. They\’re low in calories, carbs, and fat. Blackberries are also versatile and easy to add to your diet.
4. Strawberries
Strawberries are an excellent source of vitamin C and manganese and also contain decent amounts of folate (vitamin B9) and potassium. These are very rich in antioxidants and plant compounds, which may have benefits for heart health and blood sugar control.
Now that you know about the keto diet foods, you can make much better decisions when it comes to planning out your meals for the week. As long as you stick to these foods, you’ll start experiencing the benefits of ketosis without the potentially negative effects of unhealthy fats.
Well, all your excuses end right here, go get started on your transformation, this is as easy as it gets! Check out our transformation stories, health content, and recipes! Follow us on Instagram for the daily dose of the Keto Lifestyle!
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