What Foods Can You Eat on the Keto Diet?

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what foods can you eat on the keto diet

Keto is a low-carb, high-fat diet designed to help you shed pounds and stay healthy. It requires your body to burn off energy sources other than glucose – ketones in this case – instead of glucose.

Though keto may seem like a restrictive eating plan, there are plenty of nutritious and delicious dishes you can enjoy while on keto. We’ve rounded up some of our top picks below for your convenience!

Table of Contents

Meat

Meats are an integral part of a keto diet, providing high-quality protein, fat and B vitamins. But they may also be sources of sugar so opt for leaner cuts and limit processed meats like bacon, sausage and hot dogs.

Meat is an excellent source of all nine essential amino acids. Additionally, it provides the body with dietary fat which may aid in weight loss when carbohydrate intake is limited to 50 grams or less each day.

Organ meats are nutritional powerhouses, packed with essential vitamins and minerals. Plus, they contain rare amino acids and peptides that aid in the health of brains, hearts, and other organs.

For a keto diet, lean beef, pork and poultry are the ideal meat choices. When purchasing these cuts of meat, opt for unprocessed cuts that are 100% grass-fed; steer clear of processed meats which have been cured in sugar or have added salt and other additives.

Vegetables

Vegetables are an ideal way to get plenty of essential vitamins, minerals, fiber and antioxidants while remaining in ketosis. Plus, they’re an excellent source of healthy fats and protein which help you feel satisfied for longer between meals.

On a keto diet, focus on vegetables that are low in carbohydrates but high in fiber to ensure you feel full. Examples include non-starchy veggies like cauliflower, zucchini and spaghetti squash.

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They’re also an excellent source of vitamins and minerals you may have been neglecting. Asparagus, for example, offers folate as well as Vitamin K – both vital for staying healthy on a keto diet.

Another keto-friendly vegetable to consider is citrus fruit, such as lemons, limes and grapefruits. Not only do these delicious fruits provide an immune-boosting dose of vitamin C but they can also help you feel more energetic throughout the day.

Dairy

Dairy products like milk, cheese and yoghurt provide essential nutrients for your body. These include protein, calcium, vitamin B12, zinc and selenium.

These foods may provide some significant health advantages, depending on the type. They may aid weight loss by suppressing inflammation. Furthermore, they protect your heart and enhance cognitive functioning.

For optimal keto, select whole, grass-fed varieties from healthy cows that have been raised humanely. They should be free of antibiotics, hormones and growth stimulants.

These foods can be an excellent addition to your keto diet and should be enjoyed in small amounts. They may help you feel more satisfied and reduce hunger so that you’re less likely to reach for snacks.

However, some dairy products aren’t keto friendly due to being high in sugar or having other ingredients you should avoid when on keto. Examples include sweetened yogurts, 1% and 2% milks as well as certain squeezable pouches.

Oils

While a keto diet is high in fat, you don’t have to completely forgo oils. They can be an excellent addition to your menu without compromising the keto plan while adding flavor and nutrition.

Coconut oil is a go-to choice among keto enthusiasts due to its affordability and high content of medium-chain triglycerides (MCTs). MCTs help accelerate metabolism, promote ketosis, boost energy levels and reduce inflammation in the body.

Olive oil, a staple in many Mediterranean kitchens, is an ideal option. Extra Virgin Olive Oil (EVOO) is made by pressing olives directly from their fruit without any additives and can be a healthy way to add flavor to meals without any of the negative consequences that other oils might contain.

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Walnut oil, made from English walnuts, is packed with omega 3 fatty acids, monounsaturated fats and essential vitamins like manganese, niacin and potassium. Not only is it suitable for low-heat cooking, but you can also enjoy it raw as a salad dressing or to dip your sliced veggies in.