A ketogenic diet calls for getting more calories from protein and fat and fewer calories from carbohydrates. When you adhere to a very low-carb diet – less than 50 grams of carbs a day – your body quickly runs out of blood sugar it can use for energy. It then turns to protein and fat, breaking these down to get the energy it needs through a process called ketosis. Adhering to this low-carb diet food list should help you lose weight via this process.
Protein
Moderate amounts of protein should be consumed with a keto-friendly diet. The following foods are good sources that will fit in well with your diet:
- Turkey or chicken breast
- Chicken thighs
- Beef steak
- Beef
- Pork loin
- Bacon
- Eggs
Vegetables
Vegetables can be an important part of a low-carb diet, with dark leafy greens being a particularly good choice. However, potatoes, yams and beets have a high carb content and should therefore be avoided.Some of the best keto-friendly veggies include:
- Spinach
- Kale
- Lettuce
- Asparagus
- Brussels sprouts
- Cucumber
- Squash
- Zucchini
- Broccoli
- Tomatoes
- Eggplant
- Peppers
Seafood
Seafood is generally a very good source of omega 3 fats, which can help your body better use insulin. Try incorporating the following into your low-carb diet:
- Salmon
- Shrimp
- Crab
- Sardines
- Mackerel
Dairy
Full-fat dairy foods are usually lower in carbs than their low-fat or non-fat counterparts. Good low-carb choices include:
- Cheese
- Cottage cheese
- Plain Greek yogurt
Fruits
Fruits usually have a higher carb content than vegetables because of their natural sugar content. You don’t have to completely avoid them, however. Just make sure to choose fruits with a higher water content, such as:
- Avocado
- Berries
- Honeydew melon
- Peaches
Meat and poultry
Meat and poultry contain no carbs and have plenty of B vitamins and several minerals. Grass-fed meats are preferable because they have higher amounts of omega-3 fats and other beneficial nutrients. Also watch how you prepare and cook meat and poultry, because you could be adding carbs. For example, roasted chicken is carb-free, but fried chicken isn’t because of the breading or flour.
The following meats can be incorporated into your ketogenic diet:
- Beef
- Bison
- Organ meats (heart, liver)
- Chicken
Beverages
Rather than adding sugar or milk to your coffee or tea, try these beverage options:
- Water
- Sparkling water
- Black coffee
- Unsweetened teas
- Wine
- Light beer
- Liquor
Fats
Unrefined animal fats and fats from fish and some plants are all good choices, including:
- Coconut oil
- Ghee
- Grass-fed butter
- Tallow
- Lard
- Olive oil
- Macadamia oil
- Almond oil
- Omega-3 fats found in salmon and other seafood
Using this low-carb diet food list should help you begin to reach your weight loss goal. For more guidance, contact BMI of Texas.