When you follow a ketogenic diet, you need to keep your net carbs below 20 grams per day. Eat low carbs foods and natural fats for better results. You can follow the suggestion given below.
Foods to eat
Here are the foods that you can eat on a ketogenic diet:
Unprocessed and grass-fed meats are keto-friendly and organic. These kinds of meats also contain low amount of carbs. But you need to take care that meat also contains high amount of protein so you should not take huge amount of meat.
Fish and seafood
All kind of fish and seafood are good for a ketogenic diet, especially fatty fish like salmon.
Eggs are also a good option for a keto diet. You can take them as you want, e.g. boiled, fried, scrambled, or as omelettes.
Natural fat, high-fat sauces
Fat is very helpful in a ketogenic diet as it makes you feel full. You can take it from natural sources such as meat, fish, eggs and other sources and also add butter, coconut oil, olive oil and others to the diet.
Vegetables growing above ground.
Vegetables are always a healthy option for your body. Add green and leafy vegetables such as cauliflower, cabbage avocado, broccoli and zucchini to your diet.
Add high-fat dairy such as butter, cheese and heavy cream to your cooking as they work very well for a ketogenic diet. But you should avoid milk as the milk sugar has high amount of carbs.
Here is a list of what you can drink on a ketogenic diet but keep in mind that you must take them without sugar.
- Bone broth Avoid
High-carb foods to avoid
- Sugar: You should avoid all types of sugar added foods and drinks when in a ketogenic diet. Sugar contains high amount of carbs and also it can easily absorb by the body which is very harmful. Sweets, candy, cakes, cookies, chocolate bars, donuts, frozen treats, breakfast cereals and drinks such as soft drinks, fruit juice, spot drink, etc., these all should be avoided.
- Starch: You must avoid foods that contain starch, such as Bread, pasta, rice, potatoes (including sweet potatoes), French fries, potato chips, porridge, and muesli and so on.
There are many replacements for these foods:
– Keto breads
– Keto “pasta”
– Keto “rice”
– Keto porridge
- Beer: Beer is considered to be a liquid bread in ketogenic diet as it contains high amount of carbs. You can replace it with low-carb beers which are easily available in the market.
- Fruit: Very sweet, lots of sugar. Eat once in a while perhaps. Treat fruit as a natural form of candy. Fruit contains lot of sugar. They are a natural form of candy. You can take them once in a while.
Instead of eating these high carb and sugar food, you should add good quality food such as minimal processed real food. These kinds of food are not only friendly for keto diet, but also very healthy for your body.