keto diet menu for beginners : LIST of What Foods Are Allowed on the Ketogenic Diet?

The ketogenic diet has become popular recently.

Studies have shown that this very low-carbohydrate, high-fat diet is effective for weight loss, diabetes and epilepsy.

There is also early evidence that it may be beneficial for certain cancers, Alzheimer’s disease, and other conditions.

However, research is still needed on a higher-quality diet to determine its long-term safety and effectiveness.

A ketogenic diet typically limits 20 to 50 grams of carbohydrate per day. While it may seem difficult, many nutritious foods can be easily adapted to this diet.

Here are some healthy foods to eat on a ketogenic diet.

Seafood

Fish and shellfish are very keto-friendly foods. Salmon and other fish are rich in B vitamins, potassium and selenium, but have virtually no carbohydrates.

However, the carbohydrates in different types of shellfish are different. For example, while shrimp and most crabs do not contain carbohydrates, other types of crustaceans do.

While these crustaceans can still be included in your ketogenic diet, it’s important to consider these carbs when trying to stay within a narrow range.

Here are the carbohydrate counts per 100-gram serving of some common types of shellfish:

• mussels:  4 grams
• octopus:  4 grams
• oysters:  3 grams
• squid:  3 grams

Salmon, sardines, mackerel, and other oily fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in overweight and obese people.

In addition, frequent consumption of fish is associated with a reduced risk of disease and improved health.

SUMMARY

Many types of seafood are very low or low in carbohydrate. Fish and shellfish are also good sources of vitamins, minerals, and omega-3 fatty acids.

Vegetables low in carbohydrates

Non-starchy vegetables are low in calories and carbohydrates , but rich in many nutrients, including vitamin C and several minerals.

Vegetables and other plants contain  fiberthat the body cannot digest and absorb like other carbohydrates.

So take a look at their digestible (or net) carbohydrate count, which is the sum of carbs minus fiber. The term “net carbohydrate” simply refers to the carbohydrate absorbed by the body.

Remember that net carbohydrates and their effects on the body are somewhat controversial and more research is needed.

Many vegetables contain very little net carbohydrates . However, eating one serving of “starchy” vegetables such as potatoes, sweet potatoes and sweet potatoes may exceed your daily carbohydrate limit.

Net carbohydrates of non-starchy vegetables range from less than 1 gram per 1 cup of raw spinach to 7 grams per 1 cup of cooked Brussels sprouts.

Vegetables also contain antioxidants that help protect against free radicals, which are unstable molecules that can damage cells.

Moreover, cruciferous vegetables such as kale, broccoli, and cauliflower have been linked to a reduction in the risk of cancer and heart disease.

Low-carb vegetables are great substitutes for foods with a higher carbohydrate content.

For example:

• Cauliflower can be used to mimic rice or mashed potatoes
• Zucchini can be made “zoodles”
• Pumpkin spaghetti is a natural substitute for spaghetti

Here are some examples of keto-friendly vegetables that you can include in your eating plan.

Keto Vegetable List:

• asparagus
• avocado
• broccoli
• cabbage
• cauliflower
• cucumber
• green beans
• eggplant
• Kale
• lettuce
• olives
• paprika (especially green)
• spinach
• tomatoes
• courgette

SUMMARY

Net carbohydrates in non-starchy vegetables range from 1 to 8 grams per cup. Vegetables are nutritious, versatile, and can help reduce the risk of disease.

Cheese

There are hundreds of types of cheese. Fortunately, most of them are very low in carbohydrates and high in fat, which makes them great for a ketogenic diet.

28 grams of cheddar cheese provides 1 gram of carbohydrate, 6.5 grams of protein, and a good amount of calcium.

Cheese is high in saturated fat but has not been shown to increase the risk of heart disease. In fact, some research suggests that cheese may help protect against heart disease.

The cheese also contains conjugated linoleic acid, which is a fat associated with fat loss and improved body composition.

In addition, eating cheese on a regular basis can help reduce the loss of muscle mass and strength that occurs with age.

A 12-week study in older adults found that people who consumed 210 grams of ricotta cheese per day experienced less loss of muscle mass and muscle strength over the course of the study than others.

Here are some lower carbohydrate cheeses on the keto diet.

List of cheeses on the keto diet:

• blue cheese
• Brie
• Camembert
• Cheddar
• chevre
• cottage cheese
• cream cheese
• feta
• goat cheese
• halloumi
• Havarti
• Limburger
• manchego
• mascarpone
• mozzarella cheese
• Muenster
• Parmesan
• chanterelle
• provalone
• romano
• pulled cheese
• Swiss

SUMMARY

Cheese is rich in protein, calcium and beneficial fatty acids, but contains a minimal amount of carbohydrates.

Avocado

Avocados are amazingly healthy; 100 grams, or about half an average avocado, contains 9 grams of carbohydrates.

However, 7 of them are fiber, so its net carbohydrate count is only 2 grams.

Avocados are rich in several vitamins and minerals, including potassium, an important mineral that many people may not get enough of. What’s more, a higher potassium intake can make the transition to a ketogenic diet easier.

In addition, avocados can help improve cholesterol and triglyceride levels.

One study found that participants eating one avocado a day had a beneficial effect on their cardiometabolic risk factors, including lower levels of LDL (bad) cholesterol.

SUMMARY

Avocados contain 2 grams of net carbohydrate per serving, and are high in fiber and several nutrients, including potassium. In addition, they can help improve heart health indicators.

Meat

Meat and poultry are considered staple foods on a ketogenic diet.

Fresh meat and poultry are carbohydrate-free and rich in B vitamins and several important minerals.

They are also a great source of high-quality protein, which has been shown to help maintain muscle mass while on an ultra-low-carbohydrate diet.

One study in older women found that eating a diet high in fatty meat led to HDL (good) cholesterol levels, which were 5% higher than on a low-fat, high-carbohydrate diet.

Grass-eating animals produce meat with more omega-3 fats, conjugated linoleic acid, and antioxidants than grain-fed meat.

SUMMARY

Meat and poultry are carbohydrate-free and rich in high-quality protein and several nutrients. Grass-fed meat is the healthiest choice.

Eggs

Eggs are one of the healthiest and most versatile foods in the world.

One large egg contains less than 1 gram of carbohydrate and about 6 grams of protein, making eggs the perfect food for a ketogenic lifestyle.

In addition, eggs have been shown to trigger hormones that increase satiety.

It is important to eat the whole egg as most of the nutrients of an egg are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which help protect eye health.

Although egg yolks are high in cholesterol, egg yolks do not raise blood cholesterol levels in most people. In fact, eggs seem to modify the size of the LDL particles in a way that lowers the risk of heart disease.

SUMMARY

Eggs contain less than 1 gram of carbohydrate and can help you stay full for hours. They are also rich in several nutrients and can help protect the health of your eyes and heart.

Coconut oil

Coconut oil  has unique properties that make it perfect for a ketogenic diet.

First of all, it contains medium chain triglycerides (MCTs). Unlike long-chain fats, MCTs are either taken up directly by the liver and converted into ketones or used as a quick source of energy.

In fact, coconut oil has been used to increase ketone levels in people with Alzheimer’s disease and other brain and nervous system disorders.

The main fatty acid in coconut oil is lauric acid, a slightly longer chained fat. It has been suggested that the blend of MCT and lauric acid in coconut oil may help maintain ketosis levels.

What’s more, coconut oil can help obese adults lose weight and shed belly fat .

In one study, men who ate 2 tablespoons (30 ml) of coconut oil a day lost an average of 2.5 cm from their waistline without making any other dietary changes.

For more information on how to add coconut oil to your diet, read this article.

SUMMARY

Coconut oil is rich in MCTs, which can increase the production of ketones. In addition, it can speed up your metabolism and promote weight loss and belly fat loss.

Plain Greek yogurt and cottage cheese

Plain Greek yogurt and cottage cheese are healthy, high-protein foods.

While they contain some carbohydrates, they can still be included in moderation in your keto diet.

Half a cup (105 grams) of plain Greek yogurt provides 4 grams of carbohydrate and 9 grams of protein. This amount of cottage cheese provides 5 grams of carbohydrates and 11 grams of protein.

Both yogurt and cottage cheese have been shown to help reduce appetite and promote satiety.

Each of them prepares a tasty snack themselves. However, both can also be combined with chopped nuts, cinnamon, or other spices for a quick and easy keto treat.

SUMMARY

Both plain Greek yogurt and cottage cheese contain 5 grams of carbohydrate per serving. Studies have shown that they help reduce appetite and promote satiety.

olive oil

Olive oil provides impressive benefits for your heart.

It is rich in oleic acid, a monounsaturated fat that has been found in many studies to reduce risk factors for heart disease.

In addition, extra virgin olive oil is rich in antioxidants known as phenols. These compounds further protect heart health by reducing inflammation and improving arterial function.

As a pure source of fat, olive oil contains no carbohydrates. It is the perfect base for salad dressings and healthy mayonnaise.

Since it is not as stable as saturated fat at high temperatures, it is best to use olive oil for low-heat cooking or add it to food after cooking.

SUMMARY

Extra virgin olive oil is rich in heart-healthy monounsaturated fats and antioxidants. It is perfect for salad dressings, mayonnaise and to add to cooked dishes.

Nuts and seeds

Nuts and seeds are healthy, high-fat, low-carbohydrate foods.

Frequent consumption of nuts is associated with a reduced risk of heart disease , certain cancers, depression and other chronic diseases.

In addition, nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall.

While all nuts and seeds are low in net carbs, the amount of carbohydrates varies greatly depending on the type of carbohydrate they are.

Here are the carbohydrate counts per 28 grams of some common nuts and seeds:

• almonds:  2 grams net carbs (6 grams total carbs)
• Brazil Nuts:  1 gram net carbs (3 grams total carbs)
• cashews:  8 grams net carbs (9 grams total)
• macadamia nuts:  2 grams net carbs (4 grams total)
• pecans:  2 grams net carbs (4 grams total carbs)
• pistachios:  5 grams of net carbohydrates (8 grams in total)
• walnuts:  2 grams net carbohydrate (4 grams total)
• chia seeds:  1 gram net carbs (12 grams total carbs)
• flaxseed  : 0 grams net carbohydrate (8 grams total carbs)
• pumpkin seeds:  3 grams net carbs (5 grams total carbs)
• sesame seeds:  3 grams net carbs (7 grams total carbs)

SUMMARY

Nuts and seeds are healthy, high in fiber, and can lead to healthier aging. They provide 0 to 8 grams of net carbohydrate.

Berries

Most fruits contain too much carbohydrate to be used on a ketogenic diet, but blueberries are the exception.

Blueberries are low in carbohydrates and high in fiber . In fact, raspberries and blackberries contain as much fiber as digestible carbohydrates.

These little fruits are packed with antioxidants that are credited with reducing inflammation and protecting against disease.

Here is the carbohydrate content per 100 grams of certain berries:

• blackberries:  11 grams net carbs (16 grams total carbs)
• blueberries:  9 grams of net carbohydrates (12 grams of total carbohydrates)
• raspberries:  6 grams of net carbohydrate (12 grams total)
• strawberries:  7 grams net carbohydrate (9 grams total)

SUMMARY

Blueberries are rich in nutrients that can reduce the risk of disease. They provide 5 to 12 grams of net carbohydrate.

Butter and cream

Butter and cream are good fats to include in your ketogenic diet. Each serving contains only trace amounts of carbohydrates.

For many years, butter and cream were thought to cause or contribute to heart disease due to their high saturated fat content. However, several large studies have shown that saturated fat is not associated with heart disease in most people.

In fact, some research suggests that moderate consumption of high-fat dairy products may possibly reduce the risk of heart attack and stroke.

Like other fatty dairy products, butter and cream are high in conjugated linoleic acid, a fatty acid that can promote fat loss.

SUMMARY

Butter and cream contain almost no carbohydrates and appear to have neutral or beneficial effects on heart health when eaten in moderation.

Shirataki noodles

Shirataki noodles are a fantastic addition to the ketogenic diet. You can find them near products in grocery stores or online.

They contain less than 1 gram of net carbs and 15 calories per serving as they are mostly water.

In fact, this pasta is made of a sticky fiber called glucomannan, which can absorb water up to 50 times its weight.

The sticky fiber forms a gel that slows down the movement of food through the digestive tract. This can help reduce hunger and blood sugar spikes , making it beneficial for weight loss and diabetes control.

Shirataki noodles come in a variety of shapes including rice, fettuccine, and linguine. They can be replaced with regular pasta in all types of recipes.

SUMMARY Shirataki pasta contains less than 1 gram of carbohydrates per serving. Their sticky fiber helps to slow the flow of food through the digestive tract, which promotes satiety and stable blood sugar levels.

Olives

Olives provide the same health benefits as olive oil, only in solid form.

Oleuropein , the main antioxidant found in olives, has anti-inflammatory properties and may protect cells from damage.

In addition, in vitro studies suggest that consuming olives may help prevent bone loss and lower blood pressure, although no human studies are yet available.

Olives differ in their carbohydrate content due to their size. However, half of their carbohydrates come from fiber, so their digestible carbohydrate content is very low.

Ten olives (34 grams) contain 2 grams of carbohydrate and 1 gram of fiber. This gives a net carbohydrate count of around 1 gram depending on size.

SUMMARY

Olives are rich in antioxidants that can help protect your heart and bone health. They contain 1 gram of net carbohydrates.

Unsweetened coffee and tea

Coffee and tea are healthy, carbohydrate-free drinks.

They contain caffeine to increase metabolism and can help improve physical performance, alertness, and mood.

Moreover, coffee and tea drinkers have been shown to have a significantly reduced risk of diabetes. In fact, those who consume the most coffee have the lowest risk of developing diabetes.

Adding heavy cream to coffee or tea is fine, but “light” coffee and latte tea should be avoided. They are usually made from non-fat milk and contain high-carbohydrate flavors.

SUMMARY

Unsweetened coffee and tea contain no carbohydrates and can help increase your metabolic rate as well as your physical and mental performance. They can also reduce the risk of diabetes.

Dark chocolate and cocoa powder

Dark chocolate and cocoa are delicious sources of antioxidants.

In fact, cocoa provides at least the same antioxidant activity as other fruits, including acai berries and berries.

Dark chocolate contains flavanols that can help reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy.

It is somewhat surprising that chocolate can be part of the ketogenic diet. However, it is important to choose dark chocolate that is at least 70% cocoa solids, preferably more, and eat in moderation.

28 grams of unsweetened chocolate (100% cocoa) contains 3 grams of net carbohydrate.

SUMMARY

Dark chocolate and cocoa powder are rich in antioxidants and can help reduce the risk of heart disease.

To sum up

The ketogenic diet can be used for weight loss, blood sugar control, and other health-related purposes.

Fortunately, it can contain a wide variety of nutritious, tasty, and versatile foods to keep you in your daily carbohydrate range.

To reap all the health benefits of a ketogenic diet, eat ketone-friendly foods regularly.