What Can I Eat on a Keto Diet?
Here are the top 10 foods for keto diet adherence
The keto diet has been around for decades and is one of the most popular diets. The keto diet derives its name from the fact that it's designed to put your body into a metabolic state known as ketosis. This state occurs when your body starts burning fat for energy instead of carbohydrates.
While there are many variations on the keto diet, what to eat on the keto diet involves eating low-carb, high-fat foods and incorporating plenty of protein.
Avocado
Avocado is a good source of fat, fiber, potassium and vitamin E. Avocados can help you feel fuller longer while keeping your blood sugar stable. They’re also high in heart-healthy monounsaturated fatty acids.
While avocados are eaten as a snack or on salads, they make great additions to keto-friendly recipes like guacamole or homemade mayo.
Cheese
Cheese is a good source of protein and fat, with only minimal carbs. It's high in calories and saturated fat, but if you're following the keto diet, that what you’re looking for. Still, it's important to watch your intake if you have any sort of blood pressure or cholesterol issues.
Cheese is easy to add to many recipes so it's a good option for what to eat on the keto diet when you want something savory or creamy in your meal. But be careful because too much cheese can quickly make even a low-carb diet unhealthy.
Coffee, Tea, or Sparkling Water
When it comes to drinks while on keto, you are pretty limited. Aside from good ol’ H2O you can drink coffee, tea, or sparkling water.
It must be stressed that coffee doesn’t mean coffee with sugar or creamer and tea doesn’t mean sweet tea. Both drinks need to be sugar free. You can add some half and half to your coffee or tea if you don’t like it black.
Sparkling water is a good substitute for soda. There are many different flavors to enjoy and they are a great refreshing drink on a hot summer day.
Eggs
Eggs are a great source of high-quality protein and healthy fat. They're also packed with vitamins, minerals, and lecithin. This nutrient helps your body metabolize fats, cholesterol, and other nutrients in food. Plus, it helps you feel full for longer periods of time.
Eggs are also an excellent source of choline—a nutrient that plays an important role in brain function as well as liver health.
Fish and seafood
Fish and seafood are a good source of protein, low in carbohydrates, and high in omega-3 fats. They're also high in selenium (which may help prevent heart disease), potassium (which helps lower blood pressure), vitamin D (which helps fight cancer), B12 (for healthy brain function), and iodine (to help with thyroid hormone production).
When you're on a diet, it can feel like you have to eat the same boring foods. But fish is actually a great option of what to eat on the keto diet because it's so versatile.
You can cook it in many different ways and make some really delicious meals with just one type of fish.
For example, if you're looking for something quick and easy then try making pan-seared salmon with pesto sauce, broil it in the oven with sliced lemons, or just sprinkle some seasonings on it and cook it in the microwave.
Low-carb vegetables
Vegetables are low-carb, but they're not all created equal. To avoid carbs (and fill up on vitamins and minerals instead), you'll want to stick with these lists of low-carb vegetables:
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Asparagus
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Broccoli
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Brussels sprouts
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Cabbage
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Cauliflower
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Celery
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Cucumber (the large kind)
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Eggplant (the long Asian variety)
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Green beans
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Kale
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Lettuce
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Mushrooms
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Onions (sweet onions like Vidalia or Walla Walla have fewer carbs than regular white or yellow onions)
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Peppers (red bell peppers have fewer carbs than green bell peppers)
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Spinach
Meat and poultry
Meat and poultry are key on the keto diet. You'll probably be eating more than you're used to, so it's important to choose leaner cuts that are higher in fat and lower in carbs.
The following meats and poultry are good options for what to eat on keto diet:
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Beef (lean cuts)
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Chicken (skinless breasts or thighs)
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Turkey (white meat only; remove skin before cooking)
Nuts and seeds
Nuts and seeds are a great source of healthy fats, which provide energy, keep you full and balanced. They're also a good source of protein, fiber and vitamins and minerals.
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Almonds
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Walnuts
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Pistachios
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Pecans
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Brazil nuts
Oils and fats
Oils and fats are an important part of a healthy keto diet. This is because they provide essential fatty acids that your body cannot produce on its own, as well as energy from their high fat content. Here's a list of some of the most popular oils and fats you can use in your cooking:
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Coconut oil
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Olive oil
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Ghee (clarified butter)
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Butter
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Avocado oil
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Flaxseed oil
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Macadamia nut oil
Conclusion
By now, you should have a good understanding of what to eat on the keto diet. This is just a starting point for your journey.
Learning to cook these foods into meals and snacks is the tricky part but if you use a little creativity, you can make it work for you.
