The ketogenic or keto diet is a popular lifestyle choice for anyone looking to lose weight and minimize their intake of carbs. It has also been shown to reduce the risk of Alzheimer’s and certain types of cancers. When limiting carbs, it can be difficult to know what to eat, so we looked at the best foods to eat on a ketogenic diet, so you don’t have to.
Meat
One staple food that is packed full of protein is meat and poultry. Lean white meat such as chicken or turkey is best, but you can still include fatty meats like beef. For those on a keto diet, consuming plenty of protein is key and can help to maintain muscle mass. If you are vegetarian or vegan, you can choose to use meat substitutes like tofu, tempeh, or seitan.
Cheese
Cheese is another food that doesn’t need to be restricted while on a keto diet, which is great news for any cheese fanatics out there. With so many different types of cheese available, there is no need for every meal to be the same. Although cheese contains saturated fat, it has not been linked to an increased risk of heart disease. It can also help with maintaining muscle mass and even fat loss. Some of the cheeses you can consume on a keto diet include parmesan, haloumi, goats’ cheese, feta, cream cheese, Romano, pepper jack, Swiss cheese, and brie.
Seafood
As well as meat, seafood is keto diet friendly. Fish contains vitamins and minerals that improve health and should be consumed around twice a week. Most fish is also carb free, meaning you don’t have to add it towards your carb count for the day. Some seafood does contain carbs though, so be careful when eating octopus and oysters. Oily fish such as sardines and mackerel contain omega-3 fatty acids which can lower your insulin levels and improve brain health.
Leafy Greens
Vegetables should take up about a third or more of your plate, especially when doing the keto diet. They should be used alongside other things on this list to replace carbs. Leafy green vegetables like kale, spinach, and cabbage are low in carbs and are a great source of antioxidants. You should also look at growing some of your own herbs, as these are almost carb free and can be used to spruce up every meal. Some tasty leafy greens to add to your grocery list include Bok choy, lettuce, mint, basil, lemongrass, and thyme.
Seeds and Nuts
Both seeds and nuts can be used to bulk up meals and make a healthy, tasty snack. They are high in fat though, so should be used as part of a diet plan. Following a strict keto diet plan will allow you to achieve your goals and lose or maintain weight. The best nuts and seeds for the keto diet include pecans, almonds, walnuts, chai seeds, and flaxseed.
The ketogenic diet may seem restricting at first glance, but once you get used to using carb substitutes, it can be very easy to make delicious, keto friendly meals.
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