What Foods Do You Eat On Keto?

The best ketogenic diet foods to eat are low in carbs and high in nutrients — helping you stay on track with your carb goals on keto, while supporting good health in general. You may also want to choose higher-nutrient, whole foods, which can help you keep your sugar consumption under control, maintain good health, and help you see results on a keto diet faster. Ideally, most of the foods you eat while following a keto diet will be fat-rich, with a few good protein sources mixed in.

You will also see keto dieters eating lots of things from the dairy group. Meats and poultry are popular among those on the keto diet, as they are very high in fat and very low in carbohydrates. Chicken and turkey are two other mainstays of the keto diet, as they are carb-free, high in protein, and contain less saturated fat than red meat.

Avocados are an excellent choice for a keto diet because they are high in fat and low in net carbs. Avocados are really a popular choice with those following the keto diet, as one whole avocado contains just 17 grams of carbohydrates–14 grams are fiber–and 30 grams of fat. Eggs are a simple, convenient source of fat and protein, and they are low carb as well, making them a great choice for people following a keto diet.

Most varieties are low in net carbs, providing fat and protein in your diet. The result is a diet providing about 70% of calories from fat, 20% from protein, and 10% from carbohydrates.

This is in contrast to the traditional low-carbohydrate diet, which typically involves an increased intake of protein. Unlike other low-carbohydrate diets, which emphasize protein, the keto plan emphasizes fat, providing up to 90% of your daily calories. The keto or ketogenic diet is a very low-carb eating plan that effectively forces your body to burn fat like crazy. Since a ketogenic diet forces the body to use fat as a power source, you are bound to see results if you follow the plan.

The entire purpose of going keto is to achieve ketosis, which is the iconic-sounding name of a metabolic process that occurs when your body uses fat for energy rather than carbohydrates. Essentially, a keto diet is a low-carb, moderate-protein, very-high-fat eating plan that puts the body in a metabolic state known as ketosis.

Keto is a low-carb, macro-based diet, meaning that as long as you meet the keto macronutrient goals for the day, there are no foods that are off limits. Instead, the keto diet calls for vegetables that are rich in fiber, while keeping the overall net carbs down.

It is possible to eat keto while eating healthy, provided that you ensure that you are getting plenty of fiber from eating lots of plant foods, and that you are sticking to a moderate amount of meats and dairy. Most people following the Keto diet should try to have a pretty normal amount of meat, and to select high-fat meats to help you reach your fat-adapted macro goals.

While the notion that eating too much protein can throw you off your Keto path is not supported anymore by the latest studies, Keto dieters should try to keep the balance of meat, vegetables, and other foods in order to maximize the variety in nutrients. In short, eat low-carb, real foods such as meats, vegetables, and natural fats such as butter or olive oil.

The carbohydrate foods you do eat should have lots of fiber and a lower carbohydrate total (think lettuce, broccoli, and cauliflower). Low-carb foods that provide a decent amount of fiber include non-starchy vegetables such as broccoli, cauliflower, and zucchini, and nuts and seeds, avocados, and berries.

Vegetables and other plants provide fiber, which your body does not digest and absorb as other carbohydrates. Vegetables are one of the types of foods that provides carbohydrates, but their amount of net carbohydrates depends on whether they are starchy vegetables or non-starchy vegetables.

That is because many foods high in fiber and B vitamins–such as whole grains, fruits, vegetables, and legumes such as lentils and chickpeas–also provide significant amounts of carbohydrates. While higher-carb foods may not kick you out of ketosis, they may contribute to inflammation and other health problems, which defeats the goal of losing weight and taking charge of your health.

In fact, many foods that are low-carb are loaded with health-promoting vitamins, minerals, and fiber, but offer a high-carb source, which does not work well in a truly low-carb plan–especially a restrictive plan like a ketogenic diet. While a ketogenic diet may allow for a few healthy foods (we are all for broccoli), several others are off limits (bye, bananas, and sweet potatoes).

Foods that can be eaten on a keto diet include fish and seafood, meats and poultry, non-starchy vegetables such as bell peppers, broccoli, and zucchini, avocados, berries, nuts, and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cacao chocolate.

A keto-approved refrigerator and pantry includes lots of meat, seafood, dairy, eggs, nuts, fats, and oils, as well as a few vegetables that grow above ground. In addition to adding fats and oils, include foods high in healthy fats, like avocados, nuts, seeds, fatty fish, grass-fed beef, and eggs. This means eating foods like avocados, coconuts, seeds, creams, olive oil, peanuts, chestnuts, walnuts and almonds.

While there are different versions of the ketogenic diet, typically, one will consume 3 to 4 grams (g) of fat per 1 g of protein and carbohydrates. Originally developed to help patients with epilepsy, The ketogenic diet is supposed to get you into ketosis by eliminating certain major food groups you typically interact with each day–primarily, items containing sugar and carbohydrates, since those will prevent your metabolism from using fat as your primary source of energy.

Unlike the mainstream American diet, in which most calories usually come from carb-based foods such as grains, potatoes, beans, and legumes, the keto food pyramid turns that around, so most of your calories come from higher-fat choices, with very few or none from carb-containing foods toward the top.

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