Sometimes being on the ketogenic diet can be difficult and challenging, especially when you’re new to it and have no clue what you can or cannot eat. Where you’re only allowed to consume whole foods that is low in carbs (essentially a low carb diet). While on a ketogenic diet most of your calories will come from dietary fats so here is a comprehensive list of keto-friendly foods to help you make the right decisions for when you are eating or shopping.
Below Is The 10 Most Essential Foods To Add Into Your Keto Diet
Coconut oil can help you burn more fat because it contains medium chained fatty acids that increase energy expenditure compared to the same amount of calories from other longer chain fatty acids.
100 grams = 100g Fat
0g Carbs 0g Protein / 862 Calories
Avocados are loaded with fibre and contain more potassium than bananas. Furthermore, they can lower cholesterol/help relieve symptoms of arthritis.
100 grams = 15g Fat
9g Carbs 2g Protein / 160 Calories
Fatty fishes such as salmon contain essential omega-3 fatty acids that reduce the risk of heart disease, stroke and cancer.
100 grams (Salmon raw) = 13g Fat
0g Carbs 20g Protein / 208 Calories
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Eating just 10 grams of nuts a day will lower your risk of developing chronic diseases such as respiratory disease, diabetes, cancer and heart disease.
100 grams (Peanuts) = 49g Fat
16g Carbs 26g Protein / 567 Calories
When buying beef, lamb, goat or venison try to get grass fed meat as it has a better fatty acid profile/count. For chicken, duck, turkey or eggs try to get free range if it’s available and look out for added sugars when buying pork, especially in hams.
Skinless Chicken Breast
100 grams (cooked) = 3.6g Fat
0g Carbs 31g Protein / 165 Calories (Eat it with the skin or have chicken thighs if your trying to gain weight)
100 grams (cooked) = 4.2g Fat
0g Carbs 28.3g Protein / 210 Calories (Eat pork loin/whole roast pork’s if your trying to gain weight)
100 grams (cooked) = 8g Fat
0g Carbs 28g Protein / 192 Calories (Try sirloin/ribeye steak if your trying to gain weight)
100 grams (raw) = 0.2g Fat
0.7g Carbs 10.9g Protein / 52 Calories (Eat whole eggs if your trying to gain weight)
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Vegetables such as spinach, kale, collards and a few others are what we call leafy greens. They have several properties which make them the perfect food for a keto diet since they’re low in calories/carbs also containing a high amount of fiber and nutrients.
100 grams (Lettuce) = 0g Fat
2.9g Carbs 1.4g Protein / 15 Calories
Eating normal fruits such as apple and bananas probably won’t be a good idea if you’re on a keto diet since they contain so many carbs. Which is why berries are great since they contain the same amount of nutrients without the carbs.
100 grams (Blueberries) = 0g Fat
14g Carbs 1g Protein / 57 Calories
If you believe there should be another food that didn’t make it to this list or if you have anymore questions about the ketogenic diet leave a comment below.