The keto diet has taken the world by storm. It promises weight loss and health gains. However, like any diet, there are restrictions. It’s more than a low-carb content diet of course, but control is still a factor. You can’t shove a tub of ice cream down your throat whenever you feel like it. You have to have some knowledge of the things to eat on a keto diet so you can make a choice.
That way, you can decide your weekly or monthly routine and stick to it. This way, you have to sacrifice a source of energy that’ll keep you hopping. So, here’s a list of foods you can start your keto diet with to meet your health goals.
10 Things You Can Eat on a Keto Diet
1. Non Starchy Vegetables
The whole point of going on a low-carb diet is to reduce what causes weight gain and health problems. So, even though vegetables are a huge part of the keto diet, they still affect your carb intake. Hence, you need to dispense with the starchy vegetables and reduce your carb counts.
These keto friendly low carb veggies include favorites like green beans and zucchini, but they also include broccoli and asparagus. That doesn’t mean you have to choose them, but give them a try once in a while.
Other non-starchy veggies on the list include kale, brussels sprouts, cabbage, avocado, and cauliflower. There are myriad dishes you can prepare with those. Not including soups and broths, you can prepare delicious salads for commutes or just for eating as a snack.
Remember that leafy greens don’t just keep the weight off you, but also provide valuable vitamins for your body. With the right substitution, you’ll keep your blood sugar levels optimal too.
2. Meat and Poultry
You can’t have a balanced diet without the essential nutrients that you get from meat. Now, it’s important to know that you should avoid processed meat, and red meat in most cases. However, beef, mutton, and poultry are pretty nutritious for your body. They’re an essential part of all protein diets.
Also consider certain soy products like tofu and tempeh. Deli meats like cold cuts and sausages make for good snacks and energy boosters. If you’re working out at the gym, these should help build muscle nicely.
You can also expand your palette by trying lamb, game meat like deer or quail, and even deli meats. Each source of meat can add a little bit more to your energy supply, and also build needed muscle. More than that, meat can also provide a very filling meal without adding too many calories.
Just remember to not fry it in salted butter when you consume it. You’re better off making a beef stew or meat with gravy.
3. Fish and Seafood
You should add fatty fishes to your keto diet while you’re at it. Fish aren’t usually grouped with other meats since they’re considered very different chemically. Mackerel, sardines, salmon, etc. are all very healthy for you.
Fish of all type including anchovies, tuna, etc. are nutrient rich. You can also sample other seafood like lobster, crab, squid, and shrimp if you’re feeling peck-ish. The best part is that they’ll keep your carb counts low.
Just don’t offset that weight loss by adding sugars or breading. That can reverse the gains you’ve made.
4. Fruit and Berries
You need to be careful about the fruits you put into your body. Almost all fruits are high in sugar content. Portion control is very important when you’re on the keto diet. This goes double for starchy fruits.
Oranges, apples, mangoes are all extremely delicious and juicy. The reason is that they contain a large serving of sugar. You should instead go for fruits like berries, lemons, and limes, but even then, keep the servings small.
You can also go for melons since they have high water content and can give you loads of nutrients. A bowl of berries with whipped cream and shaved dark chocolate can make a scrumptious keto dessert. This combination won’t disturb your carb intake. Just remember to keep the servings small, especially for heavy cream.
Other combinations you can try include coconuts, raspberries, and strawberries with cream. These will provide you with a natural treat every now and then.
Eggs are an essential part of a nutritious breakfast for most of us. And you don’t need to cut them out of your life for the keto diet. They are a rich source of protein. You can fry them, boil them, poach them, whip them into an omelet, etc. You can even make a quiche or frittata with them if you wish.
Of course, there are those who only prefer their eggs scrambled, or can only do so much to keep them from falling apart. For them, they can have their eggs any which way. Eggs are an essential part of the keto diet, especially when you’re on a low-carb diet.
We’re all fans of cream cheese when it comes down to it. Good thing that cheese is on the list of things to eat on a keto diet.
Of course, this doesn’t meant you should drink a lot of milk. Milk contains carbs which can disrupt ketosis and result in weight gain. The most you should do is add a teaspoon to your coffee. You should also avoid low fat yogurt for your own sake. It often contains a lot of added sugar.
As for the creamy stuff, you can have cheese for a protein rich breakfast since it has very few carbs. Again, remember to control your portions. No food is completely free of calories and can turn on you if you’re not careful.
7. Plain Green Yogurt and Cottage Cheese
Since we were already talking about cheese and dairy, cottage cheese and Greek yogurt are both great additions to your diet. They do contain carbs, but the 10 foods for a keto diet allow you small portions. The best part is plain Greek yogurt and cottage cheese have been shown to reduce appetite. They also leave you feeling full so you aren’t tempted to fill up on other foodstuffs.
You can of course, experiment with berries and other non starchy fruits along with yogurt and cheese. You may end up creating some great desserts you can rely on for a midnight snack.
8. Nuts and Seeds
Nuts and seeds are pretty healthy things you can eat on a keto diet. They don’t contain a lot of carbs, so you can have plenty in one sitting. However, don’t overdo it. Start with about 25 grams for a snack and then build your way up gradually. And choose the nuts wisely.
Cashews for instance have higher carb counts than other nuts. Others like pecans and macadamia nuts can be pretty filling on their own without tightening your waistband.
As for seeds, you should be good with either sunflower, or pumpkin seeds on a keto diet.
The best types of nuts and seeds to eat on a keto diet are almonds, Brazilian nuts, hazelnuts, peanuts, pine nuts, etc. You can also try eating walnuts. These nuts and seeds are great sources of energy and will not disappoint you when you need a quick pick me up.
Try eating some before breakfast to both sharpen your mind and get you ready for the day.
9. Fats and Sauces
Fats and sauces are both things you can eat on a keto diet. You can’t really avoid fat, so you should stop fearing it. Carbohydrates and sugars have been proven to be much deadlier when it comes to your health anyway. There are plenty in nuts, seeds, and even fish. There are even fats in eggs, meat, poultry, and cheese.
You can top your non-starchy veggies with cheese and have a go at them occasionally. As with all the other items on this food list, you should avoid eating too much of fats.
Now, to the sauces. Rich sauces like Bearnaise, or garlic butter or even mayo can be part of the keto diet. As with all the other foods, these also have to be taken in moderation. Use just enough to make your meals enjoyable. Don’t overfeed yourself.
10. Unsweetened Plant-Based Milks
Just because you’ve been used to milk from cows and goats, doesn’t mean you can’t have vegan milk. There are plant-based choices like soy milk or almond milk which are very healthy. Even coconut milk will satisfy your cravings and keep you healthy.
Just choose the unsweetened versions of plant based milks and you’ll be fine. The sweetened versions all have too much sugar and are inappropriate for keto. Also avoid any oat milk since it’ll inflate your carb intake.
The keto diet can be an extremely beneficial and balanced part of your daily life. Following it can reduce weight, improve your health, and make you a much fitter human being. Just remember to follow through with it and not take many snack breaks. Also remember portion control with whatever you eat. Self-control and determination are what it all comes down to in the end.