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Best keto foods

When you go for a keto diet, you will find out that there are some foods which are good for you and there are some others which are not good for you. You need to include the good foods in your diet and eliminate the bad ones if you really want results from a ketogenic diet. Let's find out more about the best to foods that you can consume which will help you to get better results.

Healthy fats

Healthy fats are one of the best foods in a ketogenic diet. Most healthy fats contains zero carbs and so they are very good for you. You need to include healthy fats with every meal throughout the day.

Healthy fats include saturated fats, monounsaturated fats and some types of polyunsaturated fats (like omega-3 fatty acids). You need to include all types of healthy fats in your diet but focus more on saturated fats. MCT oil, cold pressed coconut, palm fruit, olive oil, flaxseed, macadamia and avocado oil are good for you because they contain zero carbs. Butter and ghee, lard, chicken fat and duck fat are also good for you as they also do not contain any carbohydrate.

Proteins

Animal proteins are good for you when you are undergoing a ketogenic diet because they contain very little, if any, carbs. You can consume them in moderate amounts. If you eat meat, choose the fattier cuts of meat and not leaner cuts. Chicken thighs and legs are better for you in comparison to chicken breasts. Grass fed beef and other fatty cuts of meat which may come from lamb, goat, veal, venison and other animals are good for you because they will provide you with lots of protein and a little bit of fat. Such grass fed fatty meat will supply more omega-3 fatty acids to you and they will have zero carbs.

You can also consume organ meats that include liver because they are free of carbohydrates. Turkey, chicken, quail, pheasant, hen, goose, duck are some other meat that you can consume.

Cage free eggs and egg yolks are also good for you. If you consume fish, you should include tuna, trout, bass, flounder, mackerel, salmon, sardines etc. in your diet. There are essential for you as they will provide you with important omega-3 fatty acids.

Non-starchy vegetables

You need to include all leafy greens including beet greens, collards, dandelion, mustard, arugula, turnip, escarole, chicory, fennel, radicchio, romaine, sorrel, spinach, kale, chard and other vegetables. Cruciferous vegetables like broccoli, Brussels sprouts, cabbage and cauliflower are good for you. Celery, cucumber, zucchini, chives and leeks along with fresh herbs can be included in your diet. Most of them have very low amount of carbohydrate in them.

You can also consume some non-starchy vegetables which contain a little higher carbohydrate but which is low in comparison to your limits. Such vegetables include bamboo shoots, asparagus, mushrooms, bell pepper, bean sprouts, sugar snap peas, water chestnuts, radishes, green beans, tomatoes, wax beans which contain 3 to 7 g carbohydrate per one cup.

Four drinks, you need to avoid all the sweetened beverages and the sugary drinks. Focus more on drinking more water and some of the unsweetened drinks. For example, unsweetened coffee and tea can be drunk within limits.

References

1. The 3-week Ketogenic Diet
2. Long-term effects of a ketogenic diet in obese patients
3. Diets