Best keto lunches | Low carb foods | Keto vegetables

 What to Eat and What Not to Eat on Your diet

Keto is a great way to lose weight and reap the health benefits. The rule of thumb with keto is to keep your carbs low and your fat intake high. And knowing what to eat and what to avoid will make following your keto diet even easier.

The ultimate goal of the keto diet is to achieve nutritional ketosis. This is when your body burns stored fat for fuel instead of carbs and sugar. To achieve this state of metabolism, you'll need to keep your carb intake as low as possible and focus on getting the majority of the recommended calories from fat. Ideally, you should stay below 20 grams of net carbs per day.

Follow this guide to learn which foods will help you stay on top of your keto plan and which foods you should avoid.

Foods to eat

Fish and seafood

Seafood is an excellent source of vitamins, minerals and omega-3s. Most seafood, especially fatty fish like salmon, is virtually carb-free, so suitable for keto diets. It's best to stick with smaller fish like sardines, mackerel, and herring if you have concerns about mercury or other toxins. Also, avoid breading your fish as this will add a big ton of carbs.

Be aware that shellfish can vary in their carb count depending on their type. For example, while shrimp and crabs are carb-free, other types may contain carbs. So, as much as seafood fits your keto diet, choose wisely.

Low carb vegetables

In addition to being rich in nutrients, such as vitamin C and several minerals, vegetables are an excellent low-carb source. When selecting vegetables for your keto diet, opt for those that grow above ground because underground vegetables like potatoes, beets, and yams are higher in carbs.

Vegetables are a tasty way to add fat to your diet. Fry them with butter or cream and add olive oil to your salads. Olive oil is ideal for cooking over low heat.

Asparagus, lettuce, kale, olives, avocado, broccoli, tomatoes, spinach, peppers, cabbage, green beans, zucchini, eggplant, cucumber, and cauliflower are all great low carb vegetables.

Cheese

Rich in protein, calcium, and beneficial acids, cheese is an impressive source of fat on a keto diet. Cheddar, goat cheese, blue cheese, cream cheese, cottage cheese, goat cheese, mascarpone, parmesan, and mozzarella are some of the cheeses on the keto cheese list.

Meat and poultry

Both of these foods are staples on the ketogenic diet and for a reason they are both great high fat and low fat foods. Meat and poultry also contain high-quality protein that has been shown to preserve body mass in low-carb diets. If possible, opt for organic, grass-fed meat to take advantage of all the omega-3s, conjugated linoleic acid, and antioxidants it has to offer.

Know that this does not mean that you can eat endless pieces of meat. Keto diets require foods that are high in fat and low in protein. Remember that too much protein can prevent the body from entering ketosis.

Eggs

Whether you prefer them boiled, fried in butter, scrambled, or in omelettes, eggs are great for keto. A large egg contains less than 1 gram of carbs and about 6 grams, making it the perfect food for a keto lifestyle. When eating eggs, it's important to eat the whole egg because most of the nutrients, including antioxidants, are in the yolk.

coconut oil

Coconut oil contains lauric acid, which promotes a sustained level of ketosis. Studies also suggest that it can help with weight loss and reduce belly fat.

Nuts and seeds

Nuts and seeds are great snack foods, especially when on keto. Plus, they're also heart-healthy and high in fiber, which helps you feel full and keep your calorie intake in check.

Nuts and seeds are easy to overeat, so try to limit your intake to less than 50 grams.

Berries

Since most fruits are high in carbs, they are not ideal for a keto lifestyle. Berries, on the other hand, are an exception. In addition to being sweet and high in antioxidants, raspberries, blackberries, blueberries, and strawberries are great low-carb fruits.

High-fat dairy products

Full-fat dairy products like butter and cream are great fats to incorporate into a ketogenic diet. Try to avoid milk because milk sugar builds up quickly and can kick you out of ketosis. If you must add it to your coffee, limit your intake to a maximum of one tablespoon.

Drinks on Keto

Water

Dieting or not, water is the number one beverage for healthy living. Enjoy it hot, cold, sparkling or with natural flavors like lemons, limes or cucumber.

Coffee and tea

As long as they are unsweetened, coffee and tea are keto-friendly beverages . Although a small amount of milk or cream is fine, avoid "light" coffees and tea lattes. These are usually made with skimmed milk and contain high carbohydrate flavorings.

bone broth

Besides packing an impressive amount of nutrients, bone broth is also keto-friendly and incredibly easy to make at home. For more flavor and energy, add a little butter.

Foods to Avoid

The fruits

Not all fruits are suitable for your keto diet due to their high sugar content. It is better to taste them from time to time.

Sugar

Sugar is an enemy of your progress on keto diets. Soft drinks, sports drinks, fruit juices, candies, cakes, chocolate bars and breakfast cereals are some of the foods that should not be added to your meal plans. Artificial sweeteners are also on this list, so it's always important to read labels for hidden sugars in sauces, condiments, and other packaged foods.

Starches

Bread, pasta, rice, legumes, and potatoes (including sweet potatoes) are foods you should avoid on keto. But that doesn't mean you can never enjoy a slice of bread or a bowl of pasta. These are good alternatives available for keto, including keto bread and keto pasta.

Beer

Due to the high amounts of carbs, beer is a big no-no. But luckily, there are several low carb beers to consider.

Treats for special occasions

Alcohol

Wine is, in addition to a classic source for getting your antioxidant fix, also a great low-carb option. Champagne, whiskey, brandy, vodka, and cocktails are also safe on keto as long as they don't contain sugar.

Dark chocolate

Chocolate and cocoa are very keto friendly. It is good to know that the chocolate mentioned here is not your typical milk or white chocolate.

Only dark chocolate with at least 70% cocoa solids is considered keto-friendly.

Tips for a ketogenic lifestyle

Invest in good quality, healthy unprocessed foods.

Ideally, keep less than 20 grams of carbs in your daily intake.

Eat only when you are hungry and stop when you feel full.

Embarking on a ketogenic diet doesn't have to be intimidating. Use the guide above to add keto foods to your diet and watch your body thank you.