The Keto diet is one of the most popular diets of the past few years. But do you know what to eat on the Keto Diet?
The Keto Diet builds on the idea that you can replace most of your carbs with high-fat proteins. By doing this, you'll still have the energy your body needs without the fattening carbs. You can still have carbs, but you need to limit them to 20-50 grams per day.
This might seem like an extreme diet, but there are still plenty of great foods to enjoy while on the Keto Diet.
If you're ready to start losing weight and feeling healthy, you need to find out what to eat on the Keto Diet.
Keep reading for a list of all the foods you can still enjoy while you're on the Keto Diet.
What to Eat on the Keto Diet
The key things to keep in mind during the Keto Diet are limiting carbs and enjoying high-fat proteins.
Vegetables are some of the best things we can feed our bodies. They're low in calories and packed with fibers and nutrients.
The problem is that not all vegetables are equal. Some have a lot of starch and carbs, which puts a damper on your Keto Diet plans. Instead, focus on adding lots of these vegetables to your diet.
- Green beans
If you want to know what to eat on the Keto Diet, you can't go wrong with avocado.
Avocados are high in fat, plus they have lots of vitamins and minerals that are great for your body. They also have potassium, which will make transitioning to the Keto Diet easier.
You can add avocados to your diet by substituting it for butter in your chocolate chip cookies.
You remember how not all vegetables are equal? The same goes for fruit.
Fruits are another sweet way to add a ton of great nutrients to your diet. The problem is that many of them are high-carb snacks.
Berries though are low carb, plus they're chock full of great antioxidants.
Meat and Chicken
Don't worry about skipping out on the meat and chicken with the Keto diet. Meats and poultry are at the top of the Keto “what to eat” list.
The key reason for this is that meats are a great source of the protein your body needs for energy. They'll help you preserve muscle mass, which will keep you up and running during the low-carb diet.
Seafood is also another great Keto Diet food. They're full of Vitamin B and potassium, but they're super low carb.
Adding lots of salmon and other fish to your diet will increase your nutrients without adding too many carbs.
That said, be aware of shellfish. Shrimp and crab are good for the Keto Diet, but other shellfish have high amounts of carbs.
Eggs have only 1 gram of carbs, but 6 grams of proteins. That makes them a great breakfast or snack on the Keto Diet.
Keep in mind that you should eat the whole egg to activate the benefits for your Keto diet. Egg yolks are high in cholesterol, so if you worry about this consult your doctor.
Cheese lovers rejoice! Cheese is very high in fat, and low in carbs. Since the whole point of the Keto Diet is to eat high-fat and low-carbs, cheese is your new best friend.
Cheese also increases your muscle mass. This will help you as you get older, plus it sustains you on the Keto Diet.
Plain Yogurt and Greek Yogurt
Greek yogurt is one of those foods that are high in fat but have enough carbs that you should be careful.
5 ounces of Greek Yogurt has around 5 grams of carbs. It also has 11 grams of protein.
With that in mind, you can save some of your carbs for a yogurt parfait. You can have 20-50 grams, so spend some of those on a healthy, protein filled snack.
One of the best perks about the Keto Diet is that you can still enjoy lots of foods without sacrificing taste.
Bernaise sauce, garlic butter, or butter, in general, are all allowed on the Keto Diet. Mustards are also a good option for you. Even lots of olive oil based salad dressings are perfect for your Keto Diet salads.
You do need to avoid ketchup, but since you can't have fries anyway it's not that much of a sacrifice.
Oils are a great source of fat for the Keto Diet. So what kind of oils are best for you?
- Olive Oil- Olive oil is full of oleic acid, a fat that decreases heart disease risk factors. It's also one of your best sources of antioxidants that decreases inflammation. It's also 100% carb free, so don't be afraid to load up.
- Coconut Oil- Coconut oil is growing in popularity, and has been for the past few years. That's because it contains MCTs, a source of fat that is a quick source of energy. The MCTs mix with coconut oil's lauric acid, which promotes a sustained level of ketosis.
- Butter and Cream- Paula Dean go this one right. While you shouldn't load up everything you eat with butter and cream, you don't need to avoid it like the plague. Instead, add it in moderation to reduce the risk of a heart attack. So go ahead, add full-fat cream to your next cup of coffee. It can only help you on the Keto Diet.
Unsweetened Coffee and Tea
Sugar is still a deadly source of carbohydrates, so you need to give up that sugary frappuccino.
Luckily though, the caffeine boost in coffee isn't off limits. Sugar-free coffee with cream, tea, and water are your best bets on the Keto diet.
You can also enjoy one 5 oz glass of red wine at the end of the day. As long as it's apart of your allotted carb allowance, enjoy it without any guilt.
Want to Learn More About Living a Healthy Lifestyle?
Now that you know what to eat on the Keto Diet, check out our other great articles. We have a grocery list for your Keto Diet adventures. You can also find out how much time you need to spend at the gym to help you with your health goals.
For those who are unsure about their carb intake, check out this article about how to handle carb loss.
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