Keto food list that can help you lose weight instantly. Are you looking to get a jump start for your fitness goals? Then you might be thinking about to try a keto diet. Because a keto diet has become the most popular and effective method to shed your extra pounds and improve health effectively. Keto diet is actually a low carb and high-fat diet which can help you lose weight. Even more, this diet is also effective to treat some health conditions such as cognitive decline and type 2 diabetes.
As a rule, in the keto diet, you need to consume food low in carbs, moderate in protein and high in fat. When following a keto diet carbs are typically reduced to 50 grams per day via stricter and looser diet versions. While fats will replace the majority of carbs consumption and will deliver 75% of the entire calorie intake. While proteins need to account 20% of the energy needs of consumers. However, carbs are restricted to 5% of energy needs. This reduction of carbs consumption will force your body to rely on fats to fulfill energy needs. As the body will use fat to produce energy, therefore, this is the most effective option for weight loss.
However, when it is about starting a diet then you have to pay attention to the grocery list. There are multiple food options on the shelves. So, you must have a clear plan about what you should have in your keto diet list according to nutritional guidelines.
Keto diet list you must consider
Do you want to know the keto food list which can help you lose weight in a more effective way? Well, here we have a complete list of the most effective and amazing options which you can consider with ease.
Shellfish and fish are the best keto-friendly food options. Salmon and other fish food options are containing a rich amount of Vitamin B, selenium and potassium. Also, these are carb-free virtually. While the number of carbs may vary in different shellfish types. But still, you can include these as an effective food option in the keto food list. Because these can offer you higher nutrients which will keep you healthier and fit.
Avocados are a super healthy food option you can ever have. Because these are providing you low carbs. Even more, avocados are offering multiple minerals and vitamins including potassium. As high potassium intake can help you in an easier transition to the keto diet. Also, avocados can improve triglyceride and good cholesterol levels.
Cheese is both delicious and high in nutrients. Although there are hundreds of cheese types available. But fortunately, all of these are offering high fat and lower carbs content. These amazing properties of cheese are making it an effective keto food option.
However, cheese is also containing high saturated fats but these are not increasing heart problems risk at all. In fact, some studies are suggesting that cheese can provide protection against heart issues. However, consuming a moderate cheese amount regularly can help you to reduce muscle mass. Also, it will make you feel full for longer with ease.
4. Poultry and meat
Poultry and meat are staple food options for a keto lifestyle. Fresh poultry and meat contain various minerals including selenium, zinc, potassium, a higher amount of vitamin B and no carbs. Even more, these food options are also an amazing source of high-quality proteins. Therefore, these are helping preserve muscle mass even in the low carb diet. However, it is always more effective to consume grass-fed meat. Because grass feeders usually produce meet with a higher amount of conjugated linoleic acid, omega-3 fats and antioxidants than other options.
5. Low-carb vegetables
Non-starchy vegetables are always effective for keto diet because they offer low carbs and low calories. However, these are containing various nutrients including minerals and vitamin C. Even more, organic vegetables contain fiber which the body doesn’t absorb like other carbs. However, consuming one serving of starchy vegetables can limit your carb intake. Even vegetables are containing antioxidants that can protect you against free radicles. While, cruciferous vegetables can decrease the risk of cancer and some heart-related problems. Overall, low carb vegetables are an effective substitute of high carb options in keto lifestyle.
Eggs are the most versatile and healthiest food option available on the planet. One large egg usually has 1-gram carbs, up to 6-gram proteins. That’s why eggs are ideal food option for keto diet. Even more, eggs can trigger hormones which are effective in upsurge feeling of fullness. Along with this, eggs can keep the level of blood sugar stable, and can lead consumer to lower calorie consumption for up to 24 hours. However, it is essential to consume entire egg. Because most of the nutrients are available in its yolk. This also includes antioxidants which can promote eye health. Most interestingly, egg yolks are high in cholesterol but these are not increasing blood cholesterol levels in consumers.
7. Coconut oil
The unique properties of coconut oil are making it a more suitable option for keto diet. Coconut oil contains medium-chain triglycerides which can be taken up by liver directly. However, liver will directly convert MCT into ketones to use these as rapid energy source. Even more, coconut oil can also help to improve ketones level into the people suffering from Alzheimer’s diseases or any other nervous system disorder. However, lauric acid is the major fatty acid found in coconut oil. Therefore, this can easily promote a ketosis’ sustained level. Also, coconut oil is effective to lose belly fat and weight in obese people. Consuming 2 tablespoon of coconut oil daily can help you to lose 1-inch average from the waistline without any other dietary change. Because coconut oil is an effective food option which you can consider to promote metabolic rate.
8. Greek yogurt or cottage cheese
Cottage cheese and plain Greek yogurt are healthier food options which you can take as a best high protein food. Although these contain some carbs but still these are effective options to consider in keto food list. Serving of 5 ounce of Greek yogurt will provide you 11 grams of protein and 5 grams of carbs. While, similar amount of cottage chees can offer you 18 grams protein and 5 grams carbs. However, both of the cottage cheese and Greek yogurt can improve feeling of being full and decrease appetite. Even more, each of these can help you to make tasty snacks. Also, you can combine both of these with chopped nuts to enjoy a delicious meal.
9. Seeds and nuts
It’s a well-known fact that seeds and nuts are healthy options which come with low carbs and high fat content. Even more, frequent consumption of nuts also linked with decreasing the risk of heart problems. Also, seeds and nuts consumption can prevent you from certain cancer, chronic diseases and depression in the best possible way. Furthermore, seeds and nuts are containing low net carbs and high fiber quantities. This can certainly help you to feel full for a longer period of time and will absorb fewer overall calories. Although different seeds and nuts are containing different quantity of net carbs per ounce but the range is varying between 0 to 8 grams.
10. Olive oil
Olive oil is not only an impressive keto food option but also effective for your overall health. Because olive oil is containing higher amount of oleic acid. This can reduce heart diseases. Even more, extra-virgin olive is containing high anti-oxidants which is known as phenol. These are further effective to protect heart health by improving artery function and decreasing inflammation. As olive oil is a complete fat source therefore, it doesn’t contain any carbs. Because of its amazing benefits you can easily consider olive oil an ideal option for healthy mayonnaise and salad dressings. However, it’s essential to use olive oil for low heat cooking or even add it to the food after cooking. It is because olive oil is not as stable at high temperatures as saturated fats.
More commonly fruits contain a higher amount of carbs due to which it can be difficult to add them in a keto food list. However, berries are in exception in this regard. Because berries usually contain high amount of fiber but are lower in carbs. In fact, blackberries and raspberries are containing as much fiber as digestible carbs which are making them more effective. Even more, these tiny fruit options are also containing a rich number of antioxidants. Therefore, these are also crediting with decreasing inflammation and protecting from diseases. However, these amazing food options are offering 5 to 12 grams of net carbs for every 3.5 ounce serving.
12. Shirataki noodles
These noodles are an amazing addition in the keto food list. Because these are not only easy to find but can also help you to enjoy various health benefits too. More interestingly, these contain only 1-gram carbs and 5 calories in one serving. Because these noodles are mainly water. However, these noodles are made of various fibers which can absorb water and reduce the movement of food through digestive tract. Ultimately, this will reduce blood sugar spikes and keep you full for longer time. While, its amazing health benefits are not making shirataki noodles effective for weight loss but for diabetes management too. Even more, these noodles can also be an amazing substitute of regular noodles in every type of recipe.
13. Cream and butter
Cream and butter are always amazing fat option which you can include in your keto food list. Because both of these are containing only trace carb amount per serving. Some of the research studies are suggesting that a moderate intake of dairy with high fat might possibly reduce the risk of heart diseases and strokes. However, just like other dairy products cream and butter also contain rich amount of the fatty acid, conjugated linoleic acid. Therefore, these can promote the process of fat loss in a more effective way with ease.
14. Dark chocolate
Dark chocolate or cocoa powder are the most delicious source of antioxidants. Most interestingly, cocoa is known as a super fruit. Because it can provide you as much antioxidant activity as any other fruit can, including acai berries and blueberries, in the best possible way. However, dark chocolate also has flavanols which is an effective element to reduce heart diseases risk. Even more, it can lower your blood pressure and can keep your arteries healthy. It can be surprising for some people to see dark chocolate as a part of keto food list. But it is effective because it contains more than 70% cocoa solids. Even more, dark chocolate also contains only 3 to 10 grams of net carbs in one ounce but contains higher number of antioxidants.
Olives can provide you the same health benefits as of olive oil but in the solid form. However, Oleuropein is the major antioxidant which you can find in olives. However, this is possessing anti-inflammatory properties and can be effective to protect your cells from damage. Even some studies are also showing the olives consumption can keep you from bone loss. Also, these can reduce blood pressure. However, when it comes to carbs quantity in olives, then it usually depends on their size. While, half of the olive’s carbs are coming from fiber, therefore, their digestible carb content is quite lower. However, one-ounce olives serving is containing only 2 grams carbs total which are pretty fine for effective weight loss process.
Losing weight is always a complicated process which is usually filled with questions. Will that food can help me in fat burning process? Is this option effective to stall my progress and much more? Fortunately, most of the questions are linked with the right food options. However, if you are planning for weight loss or dieting then there are higher chances you will hear about keto diet. So, this is the best time to consider the above options to add in your keto food list for more benefits.