For quite some time now, people have been talking about the benefits of the keto diet. In fact, its popularity has made a lot of people decide to adopt the diet into their lifestyle.
Some of the popular celebrities who use this diet include Rob Lowe, Halle Berry, and Kourtney Kardashian, all who believe the high-fat, low-carb diet has helped them immensely.
What Can You Eat On The Keto Diet
And given the fact that this diet lets you enjoy the good stuff (we’re talking about bacon and cheese), who wouldn’t want to switch to this diet and eat to their heart’s content? So if you’re interested in this diet, it’s high time you take a deeper look at what it is all about.
What Is A Keto Diet?
A keto diet (or ketogenic diet) consists of a high-fat, very low-carb diet. In terms of style, it can be compared with many low-carb diets and the famous Atkins diet.
What it entails is that people who undergo the diet drastically reduce their intake of carbohydrates and replace this with fat. This leads to putting the body into a metabolic state known as ketosis, which is the goal of those under the diet. Once the body has entered into ketosis it makes use of fat for energy instead of carbs.
Because of its promising effects in the body, it’s no surprise that a lot of people have taken the leap into this diet. If you are also interested in going keto, it’s actually very simple.
You simply have to follow a diet that focuses on mostly fat, limited protein, and almost zero carbs. This is why you need to be familiar with the different items that you can eat under the diet.
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So How Low Carb Is A Keto Diet?
Although the keto diet is a low-carb diet, it does not suggest that you completely eradicate carbohydrates from your diet. You can still eat some carbs, but it should not be over 100 grams of carbs each day. The number of carbs you can consume, however, will depend on your goals and your health.
A rough guide for a keto diet though is that you should limit your carb intake to below 20 grams per day. This way, you can see the maximum effect of your diet.
But if you would like to eat more carbs, you can limit your intake to less than 100 grams of carbs per day. If you do, you’ll still get to see some benefits to your diet.
How About Fat– How Much Do You Need To Eat?
As mentioned, the keto diet consists of a low-carb, high-fat diet. You have to remember that the two main sources of energy of your body are carbs and fats. If you limit your intake of carbs, your body will turn to use fat for energy.
And this will either come from the fat stored in your body or the one that comes from your food (like olive oil or butter). And since your main goal under a keto diet is to achieve ketosis, you need to include fat in your diet so your body will turn to this for energy.
But how much fat should you consume under a keto diet? As much as you need to start feeling satisfied. When you continue to lose weight under the diet, your body will keep running on your fat stores to burn whatever your body has to burn.
If you consume too little fat, you may end up feeling tired and hungry. But if you consume more fat than you need, it will slow down the fat loss in your body.
The simple concept here is to eat when you are hungry and stop eating when you feel satisfied. It’s really that simple.
So What Can You Eat On The Keto Diet?
Here we have compiled a basic summary of the items you can eat on a keto diet. You can bookmark this page to have access to this list whenever you need it.
Meat And Poultry
People who follow a keto diet are well familiar that meat and poultry are staple items. If you are using fresh meat and poultry, you will find that they contain no carbs. They are also rich in B vitamins and a number of minerals like potassium, zinc, and selenium. These also contain high-quality protein, which helps preserve muscle mass.
If possible, opt for grass-fed meat since these contain higher amounts of conjugated linoleic acid, antioxidants, and omega-3 fats.
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Seafood
You won’t go wrong with seafood. In fact, fish and shellfish are some of the most keto-friendly foods you can eat. You can also add salmon and other fish to your diet since they are rich in potassium, selenium, and B vitamins. They are also almost carb-free.
Salmon, along with mackerel, sardines, and other fatty fish varieties contain a high amount of omega-3 fats. They are excellent at lowering insulin levels and boosting insulin sensitivity in obese and overweight individuals.
If you are eating shellfish, you have to remember that its carb content depends on the variety you consume. Shrimp and most crabs do not contain any carbs.
But other types of shellfish do. This is why you have to be wary of the shellfish you consume and the amount of carbs they contain. You can still eat these, but make sure you stay within the range.
Studies have also shown that frequent intake of fish can decrease your risk for developing certain diseases and improve your mental health. Try to consume at least a couple of servings of seafood per week.
Vegetables
Unfortunately, not all vegetables are included in the list of what you can eat on a keto diet. Although they do not contain a lot of carbs, eating one serving of starchy vegetables may put you over your entire daily carb limit. These vegetables include the likes of beets, yams, or potatoes.
This is why you need to be careful about picking the vegetables you should be consuming. Look for non-starchy vegetables to add to your daily diet. They do not only contain low calories and carbs, but they are also great sources for vitamin C, nutrients, and minerals. Vegetables also have antioxidants, which help protect your body against free radicals.
The best vegetables to include in your diet include broccoli, kale, cauliflower, zucchini, and squash. One thing many people have discovered is that you can substitute these for higher-carb food. You can use cauliflower to substitute rice or zucchini “zoodles” or squash to make pasta.
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Other Food You Can Consume On A Keto Diet
- Butter
- Cheese
- Coffee: Unsweetened
- Cream
- Chocolate: Dark Chocolate, Cocoa Powder
- Eggs
- Fruits: Avocados, Blackberries, Blueberries, Olives, Raspberries, Strawberries
- Nuts: Almonds, Brazil Nuts, Cashews, Macadamia Nuts, Pecans, Pistachios, Walnuts
- Oils: Coconut Oil, Olive Oil
- Plain Greek Yogurt
- Seeds: Chia Seeds, Flaxseeds, Pumpkin Seeds, Sesame Seeds
- Tea
What You Should Avoid On A Keto Diet
Having identified the food you can eat on a keto diet, it’s also important that you know which ones you should avoid. Here is a short summary of these items:
- Beer
- Beverages: Fruit juice, Soft drinks, Sports drinks, Vitamin water
- Fruits: Bananas, Grapes, Mangoes, Pears, Apples, Kiwi, Pineapples (Eat once in a while)
- Legumes: Beans, Lentils
- Margarine
- Starches: Bread, French Fries, Muesli, Pasta, Porridge, Potato Chips, Rice, Potatoes
- Sugars: Breakfast Cereals, Cakes, Candies, Chocolate Bars, Cookies, Donuts, Frozen Treats, Sweets
Final Thoughts
While the number of items you should avoid on a keto diet may be overwhelming and depressing for some people, dietitians say that you shouldn’t get too discouraged.
No foods are really completely off-limits under the keto diet since it’s all about your total carb intake and how you opt to “spend” your carbs. And if you have an active lifestyle, you can eat more carbs compared to someone with a sedentary lifestyle.
Your goal at the end of it all is to lose weight, control your blood sugar, and improve your overall health. The good thing about a keto diet is that there are now plenty of substitutes available in the market. You can start learning more about these options when you dig into each ingredient deeper.
