11 Foods To Eat When On A Ketogenic Diet

By Neha

Being on a ketogenic diet is not so easy, especially when you don't know what you should eat. The ketogenic diet has become quite popular, as a lot of people are following this diet.

Studies have shown that a ketogenic diet is a very low-carb, high-fat diet, which is effective for weight loss, diabetes and epilepsy. One who has followed a ketogenic diet will know that the diet limits carbohydrates to 20-50 grams of intake per day.

Ketosis is a metabolic process in which the body burns fat for energy instead of carbohydrates. Those who have trouble in getting rid of the unwanted fat can benefit from a ketogenic diet.

If you are planning to follow a ketogenic diet and do not know which foods to include, then you need to continue reading. Here is a list of 11 foods to eat when on a ketogenic diet.

foods to eat on a ketogenic diet

1. Seafood

Seafood, which includes fish, crabs and shrimps, is very keto diet friendly. Salmon and other fishes rich in B vitamins, potassium and selenium are free of carbohydrates. Also, shrimps and most crabs contain no carbohydrates in them, which can be a part of the keto diet.

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2. Low-Carb Vegetables

Vegetables which are non-starchy are low in calories and carbohydrates, but high in many nutrients. Most vegetables contain very few carbohydrates as well. Cruciferous vegetables like kale, broccoli and cauliflower can be eaten in a low-carb diet.

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3. Cheese

There are hundreds of types of cheese that are low in carbohydrates and high in fat, which makes them a great food for a ketogenic diet. 28 grams of cheddar cheese provides 1 gram of carbs, 7 grams of protein and 20 percent of the RDI for calcium.

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4. Avocados

Avocados are healthy and a medium avocado contains about 9 grams of carbohydrates. They are high in several vitamins and minerals and rich in potassium that may help to make a transition to a ketogenic diet easier.

RELATED: 11 Surprising Things You Didn't Know About Avocados

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5. Meat And Poultry

They are considered a staple food for a ketogenic diet because they contain low carbohydrates and are rich in B vitamins and several minerals. Meat and poultry are also a great source of high-quality protein, which has been shown to help preserve muscle mass during a very low-carb diet.

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6. Eggs

Eggs are one of the versatile and healthiest foods that fit in a ketogenic diet. One large egg contains 1 gram of carbohydrates and 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle. Eggs help in keeping the blood sugar levels stable, leading to a lower calorie intake for up to 24 hours.

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7. Coconut Oil

Coconut oil has unique properties that makes it suitable for a ketogenic diet. The oil contains medium-chain triglycerides, which are taken up directly by the river and converted into ketones or used as a rapid source of energy. Coconut oil helps obese people to lose weight.

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8. Plain Greek Yogurt

Greek yogurt is a healthy, high-protein food. While it contains a few carbohydrates, it can still be included in a ketogenic diet. 150 grams of Greek yogurt provides 5 grams of carbohydrates and 11 grams of protein. Yogurt can be combined with chopped nuts and cinnamon for a quick and easy keto treat.

RELATED: 10 Surprising Health Benefits Of Having Yogurt In The Morning

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9. Berries

Most fruits cannot be included in a ketogenic diet because they are high in carbohydrates. But berries are low in carbohydrates and high in fibre. Blackberries and raspberries contain as much as fibre as digestible carbs.

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10. Butter

Butter is a good fat to include on a ketogenic diet, it only contains trace amounts of carbohydrates. Consume butter in less quantities and like other fatty dairy products, butter is rich in conjugated linoleic acid, which promotes fat loss.

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11. Nuts And Seeds

Nuts and seeds are high-fat foods and fall under the low-carb food category. They are high in fibre which can help you feel full and absorb fewer calories overall. You can include almonds, cashews, pistachios, chia seeds, flax seeds, etc., in a ketogenic diet.

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    Read more about: cheese seafood eggs coconut oil
    Story first published: Thursday, January 4, 2018, 20:00 [IST]
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