Know what to eat on keto diet

This is a small guide of what foods we should eat on a ketos diet, from meats to vegetables, also dairy products and other products.

 

When we start a diet, it is usually because we are looking to solve a problem or satisfy a need. Sometimes it is a doctor or a nutritionist who advises us to eat a balanced diet or a low-fat diet, but also a keto diet. We also voluntarily decide to take this or another diet in order to enter a new healthy way of life.

Regardless of how we went about with our diet, the foods to choose are not always obvious, and we must have a guide on what we can eat. In the case of the Keto diet, we ask ourselves what to eat on a keto diet? The foods that we will see next are the most recommended in the diet that we are looking at.

 

Avocados

Avocados are a nutritious food, an average avocado has 9g of carbohydrates, but of net carbohydrates they have 2g, if we remove 7g of fiber.

It also has the quality of helping us lower cholesterol and triglycerides. Helps reduce cardiometabolic risk factors.

It provides us with high levels of vitamins and minerals such as potassium, vitamin, C, E, K, and B6.

 

Meat and poultry

Meats are a very nutritious food, it has been shown to help raise good cholesterol (HDL) in older women. They also have a lot of vitamin B and minerals such as: zinc, iron, selenium and phosphorus.

They also provide us with protein.

Eating grass-fed beef is recommended, as it has higher levels of omega 3, linoleic acid, and antioxidants than grain-fed grains.

 

Olive oil

Olive oil is good for our body, due to its antioxidant properties. It is characteristic of the Mediterranean diet, which stands out as a diet appreciated for generating good health. It is a substance that helps us fight excess oxidants in the body.

It is better if it is extra virgin. It helps us reduce bad cholesterol levels thanks to the fact that it contains monounsaturated fat. It also provides us with vitamin E that prevents oxidation. In turn, it gives us vitamins such as A, D and K.

It acts against aging and prevents degenerative diseases.

 

Seafood

Fish and shellfish such as cochas and others are very keto friendly foods as they have almost no carbohydrates. Some seafood such as shrimp and cangreso do not have carbohydrates but some shells and others do have it in small quantities.

Fish such as salmon is a food high in vitamin B, potassium and selenium, it also has omega 3 in high amounts, but not only salmon also sardines and mackerel, which help people with obesity to reduce insulin levels.

 

Cheese

Cheese is a delicious food, but some people can eat it in moderation, while others can eat it quite a bit. The lowest carbohydrate dairy products are butter, goat cheese, soft-matured cheeses such as Comembert, hard cheeses such as Manchego, and blue cheeses.

Also low in carbohydrates (less than 3 grams per 100 grams of cheese) are aged hard cheeses such as: Swiss, Gouda, Cheddar, Gruyere that are very suitable for the keto diet.

Here is a more complete list of low carb cheeses for the keto diet:

Blue cheeseBrie

Camembert

Cheddar

Chevre

Colby jack

Cottage cheese

Cream cheese

Feta

Goat cheese

Halloumi

Havarti

LimburgerManchego

Mascarpone

Mozzarella

Muenster

Parmesan

Pepper jack

Provalone

Romano

String cheese

Swiss

 

Eggs

Eggs are a very necessary food in any balanced diet, but they are also highly recommended in the keto diet, although special care must be taken in the way we prepare them to eat.

Eggs contain 1g of carbohydrates, but they also have protein and vitamins so they are convenient on a keto diet. They also help reduce the risk of heart disease.

 

Low-carb vegetables

Vegetables can be part of the keto diet, since there is a great variety and among them there are gluten-free and low-carbohydrates such as green leafy vegetables and crunchy vegetables such as cucumber, celery and radishes. vegetables that grow on the surface are recommended for a keto diet.

Here are some recommendations:

CauliflowerAvocado

Broccoli

Cabbage

Zucchini

SpinachAsparagus

Kale

Green beans

Brussels sprouts

 

Nuts and seeds

Seeds and nuts are foods that we can eat on the keto diet. It is advisable not to eat too many, and take into account the quantity. About 25 gr or a little more can be consumed daily. Nuts with more carbohydrates can be eaten in less quantity such as cashews.

Low Carb Seed and Nuts:

Pecans: 4g of net carbohydrates per 100g of fruit

Macadamias: 5g of net carbohydrates per 100g of fruit

Brazil nuts 4g of net carbohydrates per 100g of fruit.

 

Unsweetened coffee and tea

These drinks, when consumed without sugar and cream, are quite healthy in moderate amounts of course. Coffee increases our metabolism thanks to ceffein and makes us alert, it also improves our physical performance.

Also coffee and tea reduce the risk of diseases such as diabetes.

Fats and sauces

Eating fat is good and it is compatible with the keto diet, we can choose to apply fat in our salads and foods such as olive oil.

We can also use these fats and oils:

ButterMayonnaise

Extra virgin olive oil

Coconut oil

Hot sauce

Ghee

Avocado oilAlmond oil

Sesame oil

Fish oil

Peanut oil

 

As we can see, it is good to know what foods to consume when we are on a keto diet, since within the allowed food groups there are also foods that contain a certain amount of carbohydrates greater than others, so it is good to check the amounts of carbohydrates and manage the amounts consumed daily as well as choosing the option with less carbohydrate to be able to always be within our diet without going overboard.