Planning for a keto diet is an easy task when you are into it for quite a few months. You will need the assistance of a dietician in the beginning so that you can get the best list of ketogenic food you can rely on.
How will you know which food to eat and add to your ketogenic diet list? Worry not as we have designed the ideal list of such foods to follow and maintain stock.
List of best ketogenic foods
There is no doubt that seafood is the best thing to add to your list. Adding marine fish like sardines, salmon, mackerel, tuna, cod, etc. to your diet will be the best protein and good fat source. You can also eat crab, mussels, and shrimps too.
Check the carbohydrate level of vegetables before adding them to your ketogenic diet list. For instance, vegetables like potato, sweet potato, yam, carrots, etc should be excluded from the list. These types of vegetables store carbohydrates for the survival of the plants. Consider eating arugula, spinach, mushrooms, eggplant, cauliflower, broccoli, fennel, bell peppers, celery, Brussels sprouts, etc. These food sources will also add vitamins, minerals, and fibers to your diet.
Adding fruits is also necessary for your diet list. You will need low-carb fruits such as tomatoes, lemon, limes, coconut, pear, blueberries, strawberries, guava, raspberries, avocado, etc. to your list. Most of these fruits are low in carbohydrates but high in antioxidants. It would be best if you avoided apples, papaya, banana, grapes, etc. Stop drinking bottled fruit juices too.
Eggs, poultry, and meat
Meat is an essential part of a keto diet, as it will be the ultimate source of protein to be added to your square meals. Every plan for this diet is based on animal proteins. A general diet plan consists of 1.5 to 1.75 grams of protein per kg of an individual’s body weight. It is necessary to incline on organic meat for your protein requirements. This type of meat is produced from grass-fed animals. Avoid buying normal meat that might contain growth-enhancing compounds used by animal husbandries these days. Grass-fed meat is ideal in terms of fat composition. You can also add organic poultry meat and eggs to your diet.
Seeds and nuts
Seeds and nuts are considered to be the best friends of keto diets. Without them, it is hard to attain the ideal level of protein and fat in your daily diet program. On the other hand, nuts are not easy to digest. Your digestive system will take more time to break nuts into nutrients hence keep you full for a longer time. This is why adding nuts like flaxseed, macadamia nuts, Brazil nuts, pumpkin nuts, sesame seeds, hazelnuts, pecans, hemp seeds, etc. are ideal. You will also get a good source of healthy fats in your diet by adding nuts to your list.
There is no need to avoid dairy products unless you have problems digesting them. Dairy products can be the best source of protein, healthy fats, and calcium. It is suitable for both adults and kids. Stock up cheese, plain yogurt, Greek yogurt, cream butter, cottage cheese, etc. and add them to your daily food preparations.
Choosing the right oil for your food preparation during a ketogenic diet regime is very important. Always go for medium-chain triglycerides (MCTs) oil for easy digestion and assimilation of good fat into your system. Oil produced from virgin olive, avocado, coconut, nuts, etc. is beneficial for this purpose. Just make sure that you add these oils in smaller amounts in the beginning to avoid digestive issues such as stomach upset, indigestion, etc.
Condiments approved for the keto diet
Not all condiments you add to your food are keto-approved. You will need a specific list of condiments you can easily use in your daily food preparation and do not hamper the plan. For instance, mustard, mayonnaise made of olive oil, oil-based dressings for salad, unsweetened ketchup, etc. will be the best bets. This is where most of the enthusiasts forget to check the carbohydrate levels and make the biggest blunder. Check the level and add these condiments to your list.
Eggs are the easiest way to add animal protein to your keto diet list. A hardboiled egg is the best addition to your daily meal. It will provide ample protein, good fat, and a source of essential minerals to your diet without compromising the carbohydrate level.
Yeah, yeah! We all know that olives are fruits, and we have already gone through it. Why did we mention olives here again? This fruit needs special attention as it is the ideal source of good fat and protein. Olives are also a brilliant source of antioxidants.
Tea and coffee
When we think of tea and coffee, the first thing that comes to mind is how many spoons of sugar you will need to make a cup of Joe. In this case, forget adding sugar. You will have to consider unsweetened tea and coffee every day. Once you enjoy the actual taste of tea and coffee without masking it with sugar, you will surely fall in love with it.
Why shun chocolates when you love them? Go for the dark chocolates when your carbohydrate consumption level is restricted. Make sure you check the ingredients level before buying dark chocolate so that you can understand how much carbohydrates you are consuming while eating an entire bar!
A ketogenic diet is planned by a dietician considering the features of an individual and his/her physiological needs. The diet should be maintained in every stage so that you can achieve a proper outcome from your diligence. This list of 12 ketogenic foods will be your best friend when you go to a supermarket and feel confused. Consider this list and make your diet plan successful.