16 Foods To Include on A Ketogenic Diet

1. Nonstarchy vegetables

As per your Keto diet plan ( as it is popularly known) the cap for vegetables must not be more than 8 grams. So the option of starchy vegetables like potatoes, yam, sweet potatoes is out of the question. Instead, we can opt for zucchini, cauliflower, sprouts, etc that are rich in proteins and low in carbs.

2. Seafood:

Seafood is mostly included in the keto diet as most of the seafood is virtually carb-free. Fish, shellfish, clams, and salmon can be easily included in your diet.

3. Avocados:

Avocados are rich in proteins and are very less in carbs (2gms). That makes it the best food to include in your diet while on a keto diet. they are also high in potassium and help in heart health.

4. Cheese:

Cheese is loved by all. Cheese is high in proteins, calcium, saturated fats but low on carbs. It makes it a good option to include in the keto diet.

5. Meat ad poultry:

Meat is the best choice in a ketogenic diet as it helps retain and maintain muscle mass during such a low carb keto diet. Especially grass-fed meat is considered the best as it contains omega 3 in huge amounts.

6. Eggs:

Eggs contain 1 gram of carbs and consuming egg can make you feel full, and restore your blood sugar levels without any significant increase in carbs.

7. Coconut oil:

Coconut oil contains Medium Chain Triglycerides( MCT) that are taken up directly by the liver and converted into ketones or converted into rapid energy immediately after consumption.  Coconut oil helps adults to lose belly fat.

8. Plain Greek yogurt and cottage cheese:

5 ounces (150 grams) of plain Greek yogurt provides 5 grams of carbs and 11 grams of protein. That amount of cottage cheese provides 5 grams of carbs and 18 grams of protein.

9. Olive oil:

olive oil is a primary source of oleic acid. Its purely a fat source containing zero carbs. Making it an ideal food to be included in the ketogenic diet.

10. Nuts:

Nuts can be the best way to feel full over a long period of time. The amount varies from various nuts. Nuts and seeds are heart-healthy, high in fiber and may lead to healthier aging. They provide 0–8 grams of net carbs per ounce.

11. Berries:

Berries can be an excellent source of fiber, containing minimal carbs. They provide 5-12 grams of net carbs for every 3.5 ounces of serving.

12. Butter and cream:

If consumed in moderate quantities butter and cream can be included in the ketogenic diet.

13. Olives:

Olives have a lot of inflammatory properties which may prevent bone loss or chances of decreased blood pressure.  7-10 olives have just 1 gram of carbs in total.

14. Unsweetened tea and coffee:

These boost metabolism and physical as well as mental growth. Containing zero carbs, these make the best beverage to be had during your keto diet.

15. Dark chocolate:

Contrary to the popular belief, chocolates might not tendon weight gain but in fact, unsweetened dark chocolate has antioxidant properties that also help reduce heart-related issues.

16. Shirataki noodles:

Shirataki noodles have made up from viscous fiber which slows down the movement through the digestive tract. The advantage of including shirataki noodles in your diet is that they contain less than 1 gram of carbs overall which keep yourself feeling full for longer and also maintain stable blood sugar levels.