Keto food is one of the soundest diets to control carbohydrate level in the body as a keto diet is rich in protein, high fat and most importantly low-carbohydrate.
Everyone gives up on the keto diet.
The reason is suitably formulated as a fact that HOW and WHAT to eat in keto diet, mostly we cannot sustain for a long period with the keto diet plan.
Begin with a basic sketch and find a quick keto food list, showing you what to eat and how to withdraw junk in daily life. As we know this diet is more of a lifestyle change and encourage us to feel good, stabilize and happy.
Consuming keto food in your meal plans as well as banishes most carbs, embrace fat can increase energy, focus and can lose weight without feeling hungry.
How the Ketogenic Diet Works
A human body is fueled primarily by glucose, blood sugar they are mostly derived from carbs in foods like pieces of bread, fruits, potatoes, and sweets etc. If you skip eating carbs for a few days than we need to find alternative ways to survive. One of those process called ketogenesis.
Once you start taking ketogenic diet, ketone levels are elevated, now we can say that the body is in a state called “ketosis” here the deposited fat burn in the body. Here you will get to know some ways to get into ketosis.
However, one is through fasting or we can say dieting plan: when we stop eating for a long period of time, the body burns the fat and decrease use of glucose.
NOTE: This is the reason why human can survive for 73 days without food.
Here it is, full keto diet food list
This is a short version of a full detailed food list by Keto Vale. They also provide nutritional facts about each food. Here are the common foods and food groups on keto:
#1 Fats and Oils
Let’s find out how the intake of a keto diet is good for your goal weight. To maintain lean body one should follow the keto diet as it allows you to only focus on minimal carbs eating habits and more amount of protein. Fats are also crucial for the body, but it can be harmful if taken the wrong type of fats.
Every food has a different combination of fats, there can be a good fat or bad fat we can easily avoid unhealthy fats in our daily routine. Here is the brief overview of what ketogenic diet include:
Keto Saturated Fat (Good Fat): When we intake butter, ghee, coconut oil, and lard they are digested very smoothly by the body as this directly pass into liver and use immediately for energy. This boost the immune system, improve cholesterol level and help in releasing important hormones like cortisol and testosterone.
What to eat in keto saturated fats:
- Butter
- Red meat
- Cream
- Lard
- Coconut oil
- Eggs
- Palm oil
Keto Monounsaturated Fat (Good Fat): When we intake food like olive, avocado, and macadamia nut oils this benefits in good cholesterol, balanced insulin resistance, low risk of heart disease and reduce belly fat.
What to eat in keto Monounsaturated Fat:
- Olive oil
- Avocados or Avocado oil
- Macadamia nut oil
- Goose fat
- Bacon fat
Keto Natural Trans Fat (Bad Fat): This should be completely evaded because these are chemically processed fats such as margarine linked to heart disease.
What to eat in keto Polyunsaturated Fat:
- Flax Seeds & flaxseed oil
- Walnuts
- Fatty fish or Fish oil
- Sesame oil
- Chia Seeds
- Nut oils
Keto Natural Trans Fat (Bad Fat): This should be completely avoided because these are chemically processed fats such as margarine linked to heart disease.
#2 Protein
Most common mistake when consuming protein in excess that can harm your body. Now the question arises what is the best quantity to intake protein in the ketogenic diet? Make sure when eating any food if it contains a higher amount of protein, then less you will consume.
Science proved that having more protein in the diet, it convert amino acid into glucose to be used for energy. This is also called gluconeogenesis, which lifts your insulin level and reduces the level of ketones in the blood.
Find ketogenic protein in your diet:
Fish: Items like catfish, cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna.
Shellfish: Clams, oysters, lobster, crab, scallops, mussels, and squid.
Eggs: Can get from the local market and prepare in different ways like fried, deviled, boiled, poached, and scrambled.
Beef: Cut where possible Ground beef, steak, roasts, and stew meat.
Pork: Ground pork, pork loin, pork chops, tenderloin, and ham.
Poultry: Chicken, duck, quail, pheasant and other.
Other Meat: Cut where possible Veal, Goat, Lamb, Turkey.
Bacon and Sausage: Don’t worry about the nitrates.
Nut Butter: Having versions like almond butter and macadamia nut butter. Omega 6’s are mostly found in legumes (peanuts) so be careful about over-consumption.
#3 Vegetables
Yes, it’s true “Mosty children are said by their Mom’s to have green vegetable which is good for your health”. Remember not every vegetable is best in low carbs but every meal plan can be set according to health keto diet.
An important key point is to consume the vegetable that is grown above ground. Here you will find the healthy vegetables you can eat in your keto diet are
- Celery
- Spinach
- Asparagus
- Avocado
- Zucchini
- Cauliflower
- Cucumber
- Cabbage
- Broccoli
- Kale
- Brussel Sprouts
#4 Dairy
More the carbs in dairy products, less will be the consumption, try to intake at a moderate level. Dairy products majorly contain water, protein, fat, and lactose but to take in the form of ketogenic way. Mostly we find that milk products low in lactose content but high in fats and protein.
Important to know different dairy keto diet products :
- Greek yogurt
- Heavy whipping cream
- Cream & Cheese like cottage cheese, cream cheese, sour cream, mascarpone, creme fraiche, etc.
- Soft Cheese including mozzarella, brie, blue, Colby, Monterey Jack, etc.
- Hard Cheese including aged cheddar, parmesan, feta, swiss, etc.
- Mayonnaise and mayo alternatives that include dairy.
