Once you understand how the Keto Diet works it is time to learn how you can actually execute it. At some point, if you want to start, you need to know what to eat on a Keto Diet. While it is true that you need to avoid some categories of food, it is also true that there is still a wide variety to chose from.
What To Eat On A Keto Diet
As you might already know the Ketogenic Diet, or Keto Diet, is a diet where you promote the metabolic state of Ketosis.
Ketosis is that process where your body uses fat as fuel instead of carbs. So what to eat on a Keto Diet?
The principles of the Keto diet are quite easy:
- Cut Carbs
- Limit Proteins
- Eat More Fat
These will also have to follow the macronutrients ratio indicated for the Keto Diet, which is:
- 70-80% carbs
- 20-25% proteins
- 5-10% carbs
From here we can see how some categories of food rich of carbs will go in the black list, so they can be eaten in very small amounts.
On the other side though, you can eat more fat. Eating more fat does not mean eating more of any fat, yes it is generic, however some fat are preferred over other types of fat.
Let’s make a list of what food you can eat on a keto diet.
Seafood is generally allowed in a Ketogenic Diet, especially fatty fish like salmon and trout.
Fish are usually very low in carbs and rich of proteins and if you opt for fatty fish you will also have a good source of Omega 3, which has several beneficial effects.
With fish, just watch out if you are planning to stuff yourself with shellfish, some may have some more carbs than others.
The nutritional values of the eggs make it an ideal food for a Ketogenic Diet.
Eggs have almost no carbs, they contain good proteins, vitamins and minerals.
You also need to remember that eggs are very versatile and present in many recipes.
Meat is an important source of proteins, especially for active people.
Proteins coming from meat can be used for muscle growth and repair hence they are usually preferred by people in the fitness area.
Furthermore, meat is very low in carbs.
Cheese And Some Dairy
Contrary to many other diets where cheese has to be avoided, on a Keto Diet cheese is welcome!
While milk itself is quite sugary and must be avoided, you can eat cheese without issues.
Cheese is generally a good source of proteins. It has a high content of fat and low carbs.
Since that fat contained in cheese is saturated, it would be recommended to balance the fat intake with some other good healthy fat.
In the dairy family are very welcome also Greek Yogurt (plain) and cottage cheese.
Low Carb Vegetables
Vegetables are very, very, important as they are rich of good nutrients.
Vegetables have many vitamins, minerals and dietary fibres, which will help your bowel stay regular.
Not all vegetables are Keto-Friendly. On a Ketogenic Diet you need to limit to non starchy vegetable, that are low in carbs.
You can safely it leafy and green vegetables like zucchini, spinach, cauliflowers, broccoli.
Some other vegetables however must be avoided, for example potatoes, beets and carrots are rich in carbs.
Low in carbs and high in fat, Nuts can be safely included in your Keto Diet.
Just do not exaggerate, big quantities of nuts can contribute significantly to your carbs intake.
Nuts are also high in fibre.
While most fruits are forbidden on a Ketogenic Diet due to their high sugar content, berries can be included in limited amounts.
Berries have lots of fibre and limited carbs.
They contain antioxidants that can help with inflammatory diseases.
Consuming oils in moderation can bring many benefits.
Coconut, Avocado and Olive oil contain very good fat and have low if not at all carbs.
They are ideal for dressing and cooking.
Butter And Cream
Enemies in other weight loss diets, butter and cream are still accepted in the Keto Diet.
They are low in carbs and high in fat so satisfactory for Keto principles.
While there are some types of foods, especially the ones rich in carbs, that are not allowed in the Keto Diet.
There are many other foods that can be safely included without risking to compromise Ketosis.
What to eat on a Keto Diet? As a general rule, to be Keto-Friendly, food must have a low amount of carbs and high amount of fat.
And remember to include a correct dose of proteins.