Did you know that “keto” was the most commonly searched food-related topic on Google in 2020? Keto has become an increasingly popular diet. Millions of people around the world look for the latest trends in healthy eating and weight loss. If you have been considering trying a keto diet, we have the answers to all of your questions. Are you wondering what foods can you eat on a keto diet? Read on to find out what foods you can and can’t have while following a keto diet.
What is Keto?
A ketogenic diet is a low-carbohydrate, high-fat diet. The keto diet was originally designed to treat people with epilepsy. It was created in the 1920s.
The standard ketogenic diet contains 20% protein, 75% fat, and only 5% carbs. When you significantly reduce your carbohydrate intake, your body goes into a metabolic state. This state is called ketosis and makes the body more efficient at burning fat.
The keto diet benefits those with heart disease, cancer, Parkinson’s disease, epilepsy, diabetes, and other health conditions.
To limit your carb intake to 20 to 30 grams per day, you must reduce or avoid many foods. Even if you know you have to eat a low-carb, moderate-protein, and high-fat diet, it can still be confusing to figure out what foods to eat. We have everything you need to know about what you can and can’t have on your new keto diet.
What Foods Can You Eat on a Keto Diet?
It may be scary if you are just starting your keto journey, but there are many things you can eat on a keto diet. Below are foods you can feel free to enjoy while adhering to a keto diet food plan.
Fish is rich in protein and carb-free, which is perfect for anyone following a keto diet. It is also rich in potassium, selenium, and B vitamins. We highly recommend eating a minimum of two three-ounce servings of fish per week.
Chips usually aren’t allowed in a keto diet. But the good news is you don’t have to say goodbye to chips altogether! Just make sure you are buying chips that are designated as keto chips.
Click for more on keto chips. They make a good snack!
This is one to get excited about. You can still have cheese while following a keto diet because cheese has zero carbs and is high in fat. It is also rich in calcium and protein.
You should be eating non-starchy vegetables such as cauliflower, broccoli, green beans, zucchini, spinach, and bell peppers. They are low in carbs and calories but high in vitamins and minerals.
We recommend going for non-starchy vegetables that contain no more than eight grams of net carbs per cup.
Avocados are a great example of heart-healthy fats that you can incorporate into your keto diet. Half of a medium-sized avocado has nine grams of total carbs, and seven grams of that are fiber.
Poultry and meat are the staples of the keto diet. Meat is a great source of lean protein that contains no carbs. They are also high in vitamins and minerals.
You can have processed meats on a keto diet, but we recommend staying away from them because they aren’t good for your heart. Limit processed meats and choose fresh chicken, beef, and fish.
Eggs are a great fit for the keto diet because they are high in protein, minerals, vitamins, and antioxidants but contain no carbs. They also have twelve grams of protein.
Nuts, Seeds, and Berries
Nuts and seeds are low in net carbs and have high amounts of healthy fats, protein, and fiber.
Berries are also low in carbs and high in fiber. Berries that are great for a keto diet and are rich in antioxidants include blueberries, blackberries, strawberries, and raspberries.
What Can You Not Eat on a Keto Diet?
Do not get too discouraged by the following list of foods to avoid. It is all about total carb intake and how you choose to spend your carbs. Here are some high-carb foods you should try to stay away from on a keto diet.
Rice, cereal, bread, pasta, beer, and crackers are all high in carbs. Low-carb, healthier options for pasta include spiraled vegetables and shirataki noodles.
Sugary Fruits and Starchy Vegetables
High-sugar fruits you should avoid include bananas, pears, mangos, dates, and raisins. These can spike your blood sugar and contain more carbohydrates than berries.
Starchy vegetables you should limit include corn, sweet potatoes, potatoes, and beets. These contain more digestible carbs than fiber.
Gluten-Free Baked Items
Gluten-free does not equal keto. In fact, many gluten-free muffins and breads are as high in carbs as regular baked items. They typically lack fiber as well.
While plain yogurt is great on a keto diet, we recommend avoiding sweetened yogurts with added sugars and carbs. Greek yogurt is a great alternative to sweetened yogurts because it is low in carbs and high in protein.
Juices, Honey, and Syrup
These are all items that can spike your blood sugar and are high in carbs.
Chips and Crackers
Unless you are eating keto chips, try to avoid eating chips and crackers. Processed, grain-based snacks are high in carbs and low in fiber.
Start a Keto Diet Today
We hope you found this keto diet for beginners’ guide helpful.
What foods can you eat on a keto diet? A lot, actually! Stick to the above lists, and you’ll be set to embark on your keto journey.
If you enjoyed this article, you will love our other posts about food, diets, and meal plans. Check them out today!