Being on a diet is not easy, especially if you are not entirely sure what to eat and which products to avoid. So let’s consider the food categories that fit the keto diet:
- Fats. Most of the fats come from meat, fish, oils, and nuts.
- Proteins. Animal proteins are the best to choose because they lack carbohydrates, and their choice is wide enough. However, keep in mind that too much protein may harm health.
- Fruits and vegetables. It doesn’t matter whether you choose fresh fruits and vegetables or frozen. The main idea is to eat green vegetables like cucumbers, cabbage, etc.
- Dairy products. These products are suitable for a keto diet, but they should contain fat and fewer carbohydrates.
- Nuts. This category of food may serve as the best inspiration source in cooking thanks to a great variety of flavors.
- Beverages. It is important to choose drinks free from carbohydrates at all. When you want to treat yourself with sugar in drinks, try to use stevia.
Now, it’s high time to get deeper into each product category and analyze allowed food in detail as it will be helpful for inventing tasty recipes.
Fats and Oils
Most of the calories on a keto diet you should get from fat as this is a key nutrient. Still, it is important to choose the right fat source. For example, saturated fat is required. It is present in meat, eggs, dairy products, and coconut, olive oils. The same can be said about monounsaturated fat, which is present in unrefined oils, some meat types, and nuts. Omega-3 and Omega-6 fatty acids, present in fish, are useful in correct proportions. Trans fats should be excluded from your meals as they have been chemically altered and may cause heart disease!
When you are choosing proteins, it is important to choose only high-quality products. For example, you can always eat farm products, farm meat, and wild fish. The content of fat should not be more than 20%. It is also essential to count how much protein you eat. The products, which contain enough protein for the keto diet are the following:
- Fish. Give preference to wild fish: cod, pollock, salmon, tuna, etc.
- Seafood. Shrimp, crab meat, oysters, scallops, etc.
- Eggs. Choose farm eggs if it is possible.
- Moderate-fat beef.
- Farm pork.
- Chicken, duck, and turkey.
- By-products like the liver and heart will be a useful source of nutrients.
- Other meat like rabbit, lamb is also good to eat, especially when grown without harmful additives.
- Sausages. It is necessary to read the labels to ensure that the products you buy are free of sugar and harmful preservatives.
When you are on a keto diet, don’t be afraid to supplement dishes with fatty sauces as they always make food tastier.
Fruits and Vegetables
Vegetables are almost the central part of a keto diet, but people are often mistaken with the choice because of the wrong nutrient content of veggies. The right keto nutrition basis is green vegetables because they contain many useful minerals and vitamins and are limited in carbohydrates.
Vegetables should be included in every meal, especially if these are not potatoes or bananas At the same time, experts recommend being careful with high-carb veggies and red berries. Also, eat fewer lemons, oranges, and limes.
Milk products are included in the keto diet when they are low in fat. A few dairy products recommended to consume are the following:
- Yogurt without sugar
- Sour cream, cottage cheese
- Cheeses: Mozzarella, Brie, Cheddar, Parmesan
Nuts and Seeds
Nuts and seeds serve as an excellent source of healthy fats and are perfect for snacks and cookies. They also contain enough protein, carbohydrates, and Omega-6 fatty acids. When selecting types of nuts to eat, consider the following:
- Fatty, low-carb nuts like macadamia, Brazil nuts, and pecan as they contain a lot of fat.
- Fatty, moderate in carbohydrates: walnuts, hazelnuts, almonds, peanuts are excellent food additives.
- Nuts, which are rich in carbohydrates, would be better to avoid. Such nuts as pistachios and cashews are not recommended for the keto diet.
Nut and seed flour require special attention as it can replace regular flour. It is widely used for making tasty desserts. In particular, almond flour is an excellent choice in bakery. Moreover, if you want, it is possible to mix different flour types to achieve the best texture and meet the required carbohydrate intake.
The human body is at least two-thirds water, so it is important to drink fluids not only when you are on a diet. The main advice is to drink at least 2 liters of water daily. It will help you stay hydrated and maintain the right electrolyte balance.
Examples of typical keto drinks include:
- Mineral, carbonated, plain water.
- Broths with minerals, and beneficial vitamins.
- Coffee and Tea. Both drinks always improve mood, help to focus, and help in the process of weight loss.
- Coconut milk is a low-carb alternative to cow milk.
- Alcohol. If you can’t live without it, limit your portions to the minimum and choose low-carb drinks.
Dehydration is common for beginners on a keto diet. If you suffer from urinary tract diseases, be very careful with the drinks you choose.
20 Products to Fit Your Keto Diet
With the list of foods, you can buy everything for the keto diet and combine all the products as you wish. You will also be able to find tasty recipes or create your own. Remember that even on a diet, your dishes can be delicious. Besides, you can choose the products within your budget. So, the list of products looks like this:
- Meat: beef, lamb, pork, chicken, bacon
- Fish: the best fatty fish like salmon
- Coconut oil
- Olive oil
- Heavy cream
- Sour cream
- Yogurt (fatty, but without sugar)
- Cottage cheese (the fatter, the better)
- Fruits: orange, apple, grapefruit, lemon, lime, watermelon, cantaloupe melon
- Berries: strawberries, blueberries, gooseberries, raspberries, lingonberries, blackberries (can be bought frozen)
- Nuts and seeds: almonds, hazelnuts, walnuts, cashews, pistachios, pecans, flax seeds, chia seeds, and more
- Fresh vegetables: greens, avocado, peppers, onions, tomatoes, and others
- Frozen vegetables: broccoli, carrots, green beans, cauliflower, various vegetable mixes without rice
- Salsa sauce
- Condiments: sea salt, pepper, garlic, mustard
By the way, many of these foods are rich in vitamins, minerals, and Omega-3 polyunsaturated acids.