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The ketogenic diet restricts carbohydrates while replacing them with fat, producing ketosis in your body – an efficient metabolic state for weight loss and improved health.
The general keto carb limit per day ranges between 20-50 grams; however, this will depend on an individual’s lifestyle and goals. When calculating net carbs – that is total carbs less fiber (and sugar alcohols, if applicable).
Nuts and seeds
Nuts and seeds are an ideal food choice for keto dieters as they provide quality fat, protein, as well as essential vitamins and minerals. But it should be remembered that nuts contain carbs so should be consumed only occasionally.
Carb content of nuts varies based on type and amount consumed; typically one serving (3.5 ounces) will provide approximately three net carbs.
Walnuts, almonds, pecans, Brazil nuts and cashews are among the nuts that are more suitable than others for use in a low-carb diet.
Some nuts contain high concentrations of fiber, which helps control blood sugar and satisfy hunger. Furthermore, they’re convenient and easy to snack on as part of daily meals as well.
Olive oil is packed with healthy monounsaturated fats that may provide keto dieters with essential nutrition, making it a fantastic addition to their keto diets. Furthermore, its abundant source of antioxidants and other nutrients may also help combat cardiovascular disease while decreasing cancer risks.
Selecting extra virgin olive oil (EVOO) will ensure you are receiving maximum nutritional benefit and flavor from your meals.
EVOO is the go-to fat source in the Mediterranean diet and an excellent way to add healthy monounsaturated fats such as oleic acid into your diet – which has been linked with lower risk for cardiovascular disease and other chronic illnesses.
Berries provide essential nutrition while being relatively low in carbs compared to other fruits, making them the ideal way to satisfy your fruit craving while staying on a keto diet.
One cup of sliced strawberries contains more than three grams of fiber and approximately nine net carbs, making them a delicious source of anti-oxidant vitamin C, an important supplement on any keto diet plan.
Botanically speaking, berries consist of three fleshy layers: exocarp (outer skin), mesocarp (fleshy middle layer), and endocarp (the innermost part that holds seeds). According to Live Science article, for fruit to qualify as a berry it must contain at least two seeds.
Those on a keto diet should keep in mind that most of their protein should come from meat (and not fish or eggs). Meat naturally has lower carb counts and protein from meat can help you feel satiated for longer.
Certain kinds of meat contain healthy fats that can benefit heart health. Fatty cuts of beef can, for instance, help lower bad cholesterol levels while simultaneously raising good ones.
Chicken is another popular keto food option, boasting many low-carb varieties available at your grocery store. In fact, some chicken breasts may even be lower in carbs than turkey!
Vegetables are essential components of the keto diet. Not only are they packed full of essential vitamins and minerals, they’re also an excellent source of protein.
But the key to eating enough vegetables lies in knowing which ones are low-carb and packed with essential nutrients – for instance, broccoli and cauliflower are ideal choices for low-carb dieters.
Fruit and vegetable-rich diets have also been found to decrease your risk of cardiovascular and certain gastrointestinal diseases.
Cucumbers make an ideal and refreshing low-carb snack, packed full of dietary fiber and the compound cucurbitacin E that has been proven to protect against cancer and improve brain health.
Green beans are another delicious low-carb veggie you should add to your keto diet, providing fiber, Vitamin C, potassium and folate in abundance.