Keto Diet - Top 15 Foods for Ketogenic Diet
Meat and poultry
Unprocessed meat contains no carbohydrates , making it perfect for a ketogenic diet. Beef, turkey and chicken provide us with protein and B vitamins . Sausage products such as salami, ham and wieners are also okay if they do not contain any sugary additives or starches.
Note: Reach for products from pasture farming, preferably from organic farms . Avoid too much protein: Prefer high-fat parts, such as pork belly or ribeye.
This is allowed: beef, turkey, chicken, pork, deer, duck, veal, goat, goose, lamb, sheep, turkey, wild boar, offal. Also: salami, ham, Viennese.
Low carb vegetables
Low-carbohydrate vegetables are important sources of vitamins and minerals on the ketogenic food list. Water-rich, green (leaf) vegetables and cabbage vegetables play an important role. With the right choice, you can eat up to 900 g of vegetables a day without affecting ketosis. الخضار المسموحة في الكيتو
Note: Eliminate root vegetables and starchy vegetables such as sweet potatoes, which are high in carbohydrates, from your diet.
This is allowed: Green salads, spinach, broccoli, artichoke, asparagus, cucumber, green peppers, pak choi, Brussels sprouts, white cabbage, cauliflower, Chinese cabbage, kale, celeriac, eggplant, leek, mushrooms, zucchini.
Nuts and seeds
In addition to meat and avocado, natural nuts, seeds and seeds are an important source of fat, which provides us with valuable and essential omega-3 fatty acids and omega-6 fatty acids . They also provide a high-quality nutrient package of minerals such as zinc, iron and magnesium as well as B vitamins. Their filling protein content makes them a great ketogenic snack for in between meals .
Note: Nuts also contain some carbohydrates and will affect your carbohydrate account. Important: Peanuts are not nuts, but are legumes.
This is allowed: almonds, hazelnuts, macadamia nuts, pecans, walnuts, cashews, pine nuts, pistachios, pumpkin seeds, sesame seeds, sunflower seeds, chia seeds, flax seeds, hemp seeds.
Dark chocolate and cocoa powder
A piece (10 g) of dark chocolate with 85% cocoa provides only 2 g of carbohydrates. Baking or making cocoa with unsweetened cocoa powder will not affect the state of your ketosis.
Note: The high cocoa content in chocolates is mandatory. Use unsweetened cocoa powder that does not contain any other additives.
This is allowed: Chocolate from 70% cocoa, unsweetened cocoa powder, cocoa nibs.
Natural fish is also ketogenic and, in addition to healthy omega-3 fatty acids, provides plenty of protein and thus makes you feel full for a long time. The classic tuna with 0 g of carbohydrates is a very popular, ketogenic food.
Note: Here quality counts instead of quantity: Prefer fresh fish, preferably wild caught and eat it twice a week.
This is allowed: tuna, anchovies, perch, cod, eel, flounder, herring, mackerel, salmon, sardines, turbot, trout, pikeperch, carp, pangasius.
Chicken eggs hardly contain any carbohydrates and are rich in protein and vitamins such as A, B and K. Their protein has a high biological value. This provides information about the composition of the amino acids in a food and how well these can be used by the body. The higher the value, the better the proteins are metabolized. اطعمة كيتو دايت
Note: When buying, use organic eggs for ecological reasons. For vegetarians, organic eggs are a valuable source of protein in a ketogenic diet. As a meat eater, limit your consumption in order to prefer proteins from meat and fish.
This is allowed: organic free-range chicken eggs.
The large selection of different types of cheese also remains with a ketogenic diet. You should primarily choose low-carbohydrate or high-fat cheeses such as camembert, parmesan, feta or mozzarella. But cottage cheese is also established in the ketogenic scene and is a popular and low-fat dip or spread.
Note: Cheese also contains some saturated fat and should only be consumed in moderation. Light products and low-fat cheeses are not ketogenic and therefore taboo.
This is allowed: Harz cheese, sheep cheese, Gouda, mozzarella, Brie, Camembert, Gorgonzola, cottage cheese, ricotta, mascarpone.
Fruit and berries
Finding fruit among the ketogenic foods is not easy. Are allowed berries such as strawberries, and blueberries, carbohydrates 8-10 g per 100 g. And don't forget to include the two rather atypical types of fruit in your diet: avocados and olives .
Note: Tropical fruits contain too much fructose and are not suitable as ketogenic foods.
This is allowed: currants, raspberries, strawberries, cantaloupe, cranberries, blueberries, blackberries, papaya, gooseberries, lemons, limes.
Healthy fats and oils
Medium-chain, so-called MCT fats (Medium Chain Triglycerides) are the keto boosters: They mainly consist of the fatty acids caproic acid , caprylic acid , capric acid and lauric acid and are metabolized completely and particularly quickly. Our body breaks them down directly into ketone bodies. You can use coconut oil here, as it contains many of these fatty acids. Cold-pressed olive oil is great for salads and cold dishes. It not only provides healthy fatty acids, but also has an antioxidant effect.
Note: Prefer pure, cold-pressed and high-quality oils and avoid cheap vegetable products that often contain impurities.
This is allowed: coconut oil, olive oil, MCT oil, avocado oil, macadamia oil, walnut oil, sesame oil, ghee, caprylic acid, cocoa butter, lard, palm oil, nut butters.
Drinks like unsweetened tea and coffee
Drinking plenty is a must to maintain a healthy water balance and replenish electrolytes. In addition to water, unsweetened teas and coffee are also no problem with a ketogenic diet.
Note: Take a look at the list of ingredients and prefer water and naturally flavored drinks such as cucumber water or tea with fresh ginger.
This is allowed: water, carbonated mineral water, unsweetened tea, herbal teas, unsweetened coffee, cucumber water, coconut milk, nut and almond drinks, bulletproof coffee, lemon and lime juice, vegetable and meat broth.
High fat dairy products are also lower in carbohydrates. They provide you with protein and strengthen your teeth and bones with calcium. So that you can get more sugar from fruits and vegetables, limit your dairy product consumption. Therefore, as with eggs, the following applies: Not too much, unless you are eating a ketogenic vegetarian diet.
Note: Choose fresh, high-quality organic products, even ghee or fresh milk directly from the farm are great, high-quality ketogenic foods.
This is allowed: whole milk, quark, Greek yoghurt, natural yoghurt, cream, sour cream, sour cream.
Seafood and animals
In addition to fresh fish, seafood and animals are also suitable as ketogenic foods. Ketarians particularly value crab animals and shrimp for their very low carbohydrate content and high nutrient content at the same time. Mussels, for example mussels, are slightly higher in carbohydrates (7 g per 100 g).
Note: Seafood and animals add nutrients to your keto diet, but they are relatively expensive ketogenic foods.
This is allowed: shrimp, caviar, clams, crab, lobster, clams, oysters, shrimp, scallops, squid, lobster, crayfish.
Ketogenic baking ingredients: flours and binders
Traditional flours are not ketogenic, but there are plenty of alternatives that also provide healthy nutrients. However, they behave differently when baking than cereal flours. Many conventional binders such as agar-agar or psyllium husks are also keto-friendly.
Note: Do not directly replace flours in recipes 1: 1 with ketogenic alternatives as they behave differently.
This is allowed: almond flour, coconut flour, desiccated coconut, psyllium husk flour, pumpkin seed flour, gua flour, carob flour, nut and seed flours, potato fibers, gelatine, apple pectin, psyllium husks, agar agar, chia seeds.
A number of carbohydrate-free substitute sugars allow coffee or yogurt to be sweetened during a ketogenic diet. The fermented grape sugar erythritol is tooth-friendly and calorie-free and therefore a favorite on the ketogenic food list.
Note: Use artificial sweeteners only in small amounts and treat them as ketogenic "stimulants". Warning: very high consumption can cause flatulence and diarrhea.
This is allowed: erythritol, stevia, xilitol in small quantities.
Spices and herbs
Spices and herbs add variety to every kitchen - including the ketogenic one. Flavor the limited food selection with high-quality, pure spices and try out new combinations.
Note: Additives, sugar and flavor enhancers that are not ketogenic can hide, especially in spice mixtures. Therefore, check the list of ingredients carefully.
This is allowed: (Sea) salt, pepper, basil, chili powder, curry, cumin, oregano, thyme, rosemary, sage, turmeric, parsley, coriander, cinnamon, nutmeg, cloves, allspice, ginger, cardamom, paprika, dill.
3 criteria for ketogenic foods
A ketogenic diet is based on fresh vegetables and high-fat foods that contain mostly healthy, unsaturated fatty acids. In order to maintain the status of ketosis on a ketogenic diet, foods high in carbohydrates are taboo. But just counting carbohydrates is not enough. You should also consider these 3 criteria for ketogenic foods when shopping in order to lead a healthy keto diet:
1. High quality & low processing:
In order to get enough nutrients, prefer organic products and fresh food . Pay particular attention to the origin of animal foods. Even highly processed products, such as canned vegetables, provide fewer vitamins and minerals than fresh ones.
2. Lots of high quality fat:
Fat is the main source of energy in the keto diet. So it fills a large part of your ketogenic diet. In the ketogenic diet, it is important to choose foods that are high in fat . Above all, avocados, meat and fish as well as nuts and seeds are important sources of ketogenic fat.
3. Sufficient vegetables:
Vegetables are rich in fiber, vitamins and minerals and should not be neglected in a ketogenic diet. Many varieties contain some carbohydrates, so vegetable choices must be made carefully . As a rule of thumb, varieties that taste sweet, contain starch or grow underground are not suitable.
Keto Diet - Top 15 Foods for Ketogenic Diet
By saso saso