What foods can you eat on a keto diet? Let me answer.
First, if you don’t know what is a Keto diet, read this post where I quickly discuss what is the Keto Diet with possible side effects, risks and how it works. Always remember what works for me and my family might not work for you. If you have health issues or concerns, talk to your doctor or a medical specialist in that field.
What foods can you eat on a keto diet?
Keto diet strategy adheres to 70% -75% fat, 20% protein, and only 5% -10% of carbohydrates. All types of meat and also poultry are naturally not having carbohydrates, making them best for keto diet plan approaches. Be careful, as some meat processors add soy to improve texture, taste and save money – patties, sausages and some cut of meat may include soy. SPI and SPC are often used and they can count up to 9g of carb per ounce!
Fatty fish and shellfish
As an example, the rich in heart-healthy one hundred grams of salmon includes 21.6g of protein, 5.93g of fats, has strictly no carbs. You can select other fishes and shellfishes like shrimps, sardines, tuna, scallops, and trout, perfect protein and fat sources with no carbs.
Many shellfish such as mussels, lobsters, oysters, clams, and also crab are low-carb, protein-rich, and also keto-friendly. 100 grams of crab meat supplies 20 g protein, 1.76 g fat, as well as absolutely no carbohydrates – careful with allergies.
Keto Safe Veggetables
Above ground veggies are typically a good vegetal alternative for a keto diet. One cup, shredded or chopped lettuce has 1.23g of carbohydrates while one cup of Onion rings, breaded, par fried, frozen, prepared, heated in oven brings 18.22g 😱 That’s almost my daily intake. Check out Carb Counter to see how many carbs your favorite veggie will bring you.
Nuts and seeds
Walnuts, pecans, almonds, hazelnuts, pine macadamias, peanuts, and nuts are the absolute best nuts to select from while on a keto diet plan. Considering that nuts are filled with monounsaturated as well as polyunsaturated fats with no high carbs, that is always a great treat.
You can include seeds such as sunflower, sesame, hemp, flax, pumpkin, as well as chia seeds in your keto diet.
Many fruits are high in carbohydrates, nevertheless berries are the exception. Strawberries, raspberries, blackberries, or blueberries make a superb addition to your Keto Dishes. One 10 raspberries give you 2.27 grams of carbohydrates, while 10 blueberries have 2 grams of carbs. I know we all love pineapple but at around 18g of nasty carbs for a small slice…
Dairy and Eggs
Add a lot more cheese to your keto meals. Dairy enriched keto dish gives vitamin Calcium, phosphorus, etc with a low carb cost.
Eggs are the staple of any ketogenic diet. Whole eggs, egg yolks and egg whites are the primary healthy protein and also a great fat resource for our keto morning brekkie.
Oils and Fats
On Keto, around 70% -80% of daily needs originate from fats. Plant-based oils are the purest fat source as they include no carbohydrates, making them an essential in keto diet plans.
Organic ghee is a useful fat resource as well as ketogenic diet-friendly. Butter, avocado oil, and also animal fats are alternatives worth trying but butter brings a little carb – do not use fake butter or vegan butter are those are carb bombs some 10g per table spoon.
It is fine to have a coffee without the fixings (sugar, cream, etc.), tea, black tea, and non-dairy milk – 1 cup of milk give almost 14g of carbs… but the same cup of unsweetened almond milk has 1.4 grams of carbs. A big name latte 12oz will give you some 23g of carbs.
Wine, beer and many light alcohols unfortunately come with tons of carbs – one class of dry wine comes with 12g, a light beer, has some 6g. Strong alcohol like rum, gin, etc. have little to no carb as the sugar was turned into alcohol.
A prominent great choice in the ketogenic diet is vegetable sticks, nuts, or many keto options we can find in stores. Bar snacks can be a killer 🙂 with 17g of carbs for a small bar. A big popular name has 19g per 1oz of its candy bar… just 1oz 🙁 but ti tastes delicious.