The ketogenic diet is one that is very low carbohydrates, allowing the body to utilize fats instead of carbohydrates as fuel. When the body is out of sugar, the fats are transformed in ketones, hence the name.. Ketones are molecules that act as fuel for the brain and other organs. When the body is fueled by fat it enters a state called ketosis, which has many benefits, the most popular one is being that the body becomes a “fat burning machine”. This diet is good for losing weight. When done correctly, the person should not feel any hunger because there are many keto friendly foods.
Keto diet is a low-carb, gluten-free diet. The idea behind it is simple – avoid all carbohydrates and replace them with fats and proteins. Modern science proves that the keto diet has benefits people losing weight and improving their health. Cravings for sweets are also shown to be reduced. In general, keto diets usually provide long lasting results.
If you are starting a ketogenic diet, food choices need to be accessed. It will be necessary to replace certain food such as rice, pasta, and bread for low carb options and alternatives. In general, this diet is very easy to follow; it will just take some time to get used to it. Here are 25 keto friendly food options to get you started. These foods and beverages have zero carbs. Meat is a staple in the ketogenic diet. Meats are high in proteins and barely no carbs, unless processed. Depending on the cut of meat, you can choose fat content to be higher or lower. When possible seek grass fed and organic meats. Always try to consume fresh meat instead of cold cuts or deli meat, since fresh meat is better for your overall health. Read the ingredients and avoid those with carbohydrates such as dextrose, starch, sugar, high fructose corn syrup, and maltodextrin.
25 Keto Friendly Foods
1. Beef
2. Chicken
3. Pork
4. Venison
5. Organ meats
6. Eggs
7. Bacon
8. Salami
9. Jerky beef
10. Turkey ham
11. Sausages
12. Fresh and tin seafood: white flaky fish are tasty and contain lower fat content while salmon and sardines are higher on healthy fats.
13. Snacks: pepperoni slices, keto pork rinds, bone broth, smoked fish, canned fish, preserved meat products, and seaweed. Being on a keto diet does not mean that you cannot have snacks. The options may just be different to what you’re used to.
Fats are an essential part of the keto diet. Try to choose healthy fats over saturated fats. The options are very wide. Approved fats for keto include:
14. Avocado: three quarters of the avocado calories comes from fat making it perfect for a ketogenic diet. It also has other nutrients like high levels of potassium.
15. Olive oil
16. Grass fed butter: has linoleic acid which is a essential fat acid and vitamin K2 with helps with bone strength
17. Coconut oil
18. Heavy whipping cream (unsweetened version)
19. Cheese: high in fat and proteins, choose cheeses like mozzarella and cream cheese because of the higher content of fat
If you are craving something sweet, there is a few options available for you, even when doing keto
20. Sweeteners like stevia, monk fruit extract, erythritol, and liquid sucralose.
21. Berries: keto approved fruits that are full of antioxidants and low on sugars.
When choosing what to drink, make sure to consume sugar free drinks.
23. Drinks: water, tea, coffee, diet soda, and sugar free juices
Keto diet does not mean that you cannot have alcohol; however, some beverages like beer and wine can have higher levels of carbs. Another point to consider is that alcohol interferes with the metabolism of the fats, making it harder to burn fat.
24. Alcohol: decreases fat burn gin, rum, vodka, brandy, cognac
One of your essentials when doing keto is cauliflower; you can use this vegetable in many ways to replace carbs. For example to make rice, pizza crust, gnoquis, and bread alternatives.
25. Veggies: include lettuce, peppers, broccoli, tomatoes, cauliflower and onions. Avoid carrots, sweet potatoes and pumpkin. Although nutritious, some vegetables should be avoided because of a higher carbohydrate content. Regardless of that, you will see that most veggies are still an option for ketogenic diets.The benefits of a ketogenic diet had been reported in many studies, but it is important to state that this diet might not be the right one for you. Reports show increased levels of cholesterol levels, thus caution is advised. If you suffer from any medical conditions consult with your doctor before starting this way of eating.
