10 Foods to Eat on a Ketogenic Diet
The ketogenic diet, or simply called, ‘keto diet’ is a diet that involves the consumption of fats in major quantities and carbohydrates in lesser quantity. When your carbohydrate consumption is lowered, your body undergoes a metabolic phenomenon called ketosis. This helps to burn fat faster and effectively lose weight. While on a keto diet, your blood sugar levels and insulin content is regulated. There are different variants of keto diets which include low-high intake of proteins. Prepare your diet plan with our 10 extremely healthy and delicious foods to eat on a ketogenic diet!
1. Dark chocolate:
All the chocolate lovers on a diet, this is good news! Dark chocolate is proven to be extremely good for the heart and is rich in antioxidants. Dark chocolates are a brilliant alternative to milk chocolates and other sugary candies. Remember to opt for dark chocolates with cocoa content of 80% or more.
2. Selected vegetables:
Vegetables make up a healthy meal in various forms. But when on a keto diet, you must only include vegetables with low carbohydrate content. Kale, spinach, cauliflower, zucchini are some of the vegetables you can consume as they are rich in proteins and fiber and will keep you full for a good amount of time. Eat them as a salad or saute them with butter, you can experiment so much with these greens!
3. Meat:
Fresh, unsaturated meat is a good source of proteins during a keto diet. Even though there is no compulsion on taking in proteins in high quantities, you can make your meals using grilled chicken or lamb chops. Do remember that sausages, nuggets and meatballs contain high carbohydrate content so it is better to cross them out of your plan.
4. Berries:
A yummy and fruity addition to your diet is berries! Amongst most of the fruits being rich in carbs, berries are one special case. Berries contain fewer carbohydrates and more fibers helping the body to fight diseases. You can mix some berries in curd or cream and turn it into an exotic, appetizing dessert!
5. Avocado:
Avocados should be a priority on your diet plan owing to its rich healthy fat content. Not just that, avocados are a source of potassium and magnesium. Avocados intake also nourishes your hair and skin doing wonders both inside and out. Avocados are a super delicious treat and will keep you full for a long time so you can have it however ways you like!
6. Nuts:
Nuts consist of healthy fats and can be a great snack to rule out mini- hungers. Be wary about the limit of their intake as cashews are rich in carbohydrates. Nuts like pecans, walnuts, flax seeds, chia seeds and macadamia nuts are an excellent source of protein. A good amount of 50g a day is perfectly okay to consume.
7. Dairy:
Dairy products consisting of high-fat nutrients must be consumed during the keto diet. Use a good amount of butter while making your meals, top them up with cream or grated cheese. Milk must be consumed cautiously as one cup of milk equals to around 15g of carbohydrates. A little amount of milk can be used for making your daily cup of tea or coffee. Milk will also complete your low carb intake because of the natural sugars present in it.
8. Fish:
Fish is a great source of omega-3 fats, sodium and proteins. Salmon, flounders and sardines contain healthy fats and can be consumed every week in good quantities. Fish has extremely wonderful benefits from maintaining insulin levels and contributing to a healthy mind.
9. Greek yoghurt:
If you want a cooling snack in summers, greek yoghurt just does the thing! Greek yoghurt has low carbs and high calcium and protein. Plus, it has a creamy, soothing flavour. Calcium and proteins in the diet can improve the fullness of the meal hence, reducing appetite. Full-fat products should be an essential in your keto diet plan. Make sure the yoghurt is not sweetened or flavoured.
10. Eggs:
Did you know that two eggs consumed together contain absolutely zero carbohydrates and 12 g of proteins? Eggs are rich in calcium keeping your bones and teeth strong. Egg yolks are rich in healthy fats so do not void them out. Antioxidants present in eggs also keep your eyes healthy. Toss them the way you like it, scrambled or poached!
The takeaway:
Foods that are rich in carbohydrates like grains, pasta, bread, chips, biscuits, potatoes, beets etc must be strictly avoided and replaced with high-fat foods. Drinks that are fizzy and sugary should not be consumed. While you will desire a good carb meal, remember the benefits of the keto diet and how it can be an effective fat burner mechanism. You are not completely excluding carbohydrates from your diet completely, you are just replacing them with low-content carbs mentioned above. Happy dieting!
Author bio:
Anushka Bhargava
Anushka is a passionate writer and a poet pursuing a degree in media and communications. She regularly contributes a Food Guest Post on F and B Recipes.
