To make it easier for you, we’ve arranged the foods into 12 groups (vegetables, meats, etc.). Remember, most of your calories (70-85%) should be from fat. If you’re feeling hungry or like you need to snack, then eating more fat at meals will normally solve that problem.
The same serving size is also low in calories, with 27 g, as well as in sugar, with 6.3 g. Plus,it offers vitamins and nutrients such as 214 mg of potassium (4.6 percent DV), 29.4 mg of vitamin C ( 49 percent DV), and 2,706 IU of vitamin A ( 54.1 percent DV). Cantaloupes are delicious and refreshing, and eating the fruit may help you stay full longer. Whether you’re whipping them into a recipe or snacking on a handful of them raw, blackberries can make a great addition to your keto meal plan. A ½-cup serving doesn’t contain much fat (less than ½ g) but is also low in net carbs, with just 3.1 g.
Opt for clear hard liquors mixed with diet soda or tonic, and if you’re a wine lover, be sure to check the wine’s carb content first, as some have considerably more carbs than others. Be aware of polyunsaturated fats keto diet, as it’s important to recognize the difference between naturally occurring ones and processed ones.
Nutritionally, arugula is an excellent source of vitamins A and C, and a good source of folic acid and calcium. Roasted chickpeas may be a favorite trendy snack, but they probably won’t fit on keto. Hummus is a better choice, with around 3 g of net carbs per 2-tbsp serving.
And don’t even think about opening that packet of croutons, mister. One other thing worth mentioning is that there are different ‘types’ of keto diets.
Here are 16 healthy and nutritious foods you can eat on this diet. Some health experts have also warned dieters about the possible longer-term cardiovascular side effects for people who follow the diet for several years. While you eat far fewer carbohydrates on a Keto diet, you maintain moderate protein consumption and may increase your intake of fat. The reduction in carb intake puts your body in a metabolic state called ketosis, where fat, from your diet and from your body, is burned for energy.
Eggs are also an excellent source of protein for keto, as are a number of cheeses. Also, not only is fatty fish an excellent source of protein for the ketogenic diet, it will also provide you with a ton of healthy omega 3’s as well. To ensure you’re keeping your carbohydrate consumption in check, we recommend tracking them, almost to the point of compulsion. Too many carbohydrates on the ketogenic diet are a big no-no.
“Avocados are a great source of heart-healthy monounsaturated fat, as well as fiber,” says Northbryhn. Cut prep time by picking up pre-made guac; some grocery stores also have breakfast hot bars where you can buy bacon slices, too.