Are you new to the Keto diet? Looking for a ketogenic diet food list for beginners? Then this guide is for you.
The Keto diet is now very popular to lose some body weight. Many people nowadays are choosing this diet plan to lose weight fast. It is an effective diet to keep yourself beautiful and happy. This diet is low in carbohydrates but high in fat.
In this plan, protein and fat are added quantitatively by reducing carbs or sugars at once. This means a high amount of fat and a certain amount of protein you can eat on a keto diet. As a result, your appetite will decrease and stored body fat will be reduced and excess weight will begin to be lost.
This keto diet plan can be especially beneficial for diabetics as it reduces the amount of sugar in the body. Carbs are limited in the keto diet so it seems challenging but in addition to carbs, many nutritious foods have found a place in the keto diet. In this guide, I have prepared a ketogenic food list for beginners that you can eat independently. Therefore, read the complete guide for details.
- The 17 Best Ketogenic Diet Food List For Beginners
- 1. Fresh meats and poultry
- 2. Seafood
- 3. Fish
- 4. Eggs
- 5. Cheese
- 6. Plain greek yogurt and cottage cheese
- 7. Low-carb vegetables
- 8. Avocados
- 9. Nuts and seeds
- 10. Berries
- 11. Coconut oil
- 12. Olive oil
- 13. Unsweetened coffee and tea
- 14. Butter and cream
- 15. Olives
- 16. Shirataki noodles
- 17. Dark Chocolate and cocoa powder
- What Food Not To Eat On A Keto Diet?
- Final Word
The 17 Best Ketogenic Diet Food List For Beginners
So keto lovers get ready to know about the ketogenic diet food list for beginners. Here is a list of 17 foods you can eat on a keto diet.
1. Fresh meats and poultry
Meat is considered a source of protein and a major component of the keto diet. Fresh meat and poultry do not contain any carbohydrates but do contain vitamins and several minerals, including potassium, selenium, and zinc. So fresh meats and poultry are included in the ketogenic diet food list for beginners first.
Although processed meats are allowed in keto, they are bad for your heart. If you eat too much of these, your risk of certain types of cancer may increase. Prefer more chicken, fish, and beef in your keto diet plan by avoiding processed meats.
The good news for seafood lovers is that the ketogenic diet food list for beginners includes seafood. Fatty seafood contains a lot of omega-3 fats that reduce insulin levels and increase insulin sensitivity in overweight and obese people.
There are currently many types of seafood that are completely carb-free or low in carbohydrates which are also a good source of vitamins, minerals, and omega-3s. According to the American Heart Association, 1 to 2 seafood should be eaten per week.
List of seafood
Fish contains B vitamins, potassium, and selenium and it is rich in protein and carb-free. Eating fish frequently reduces your risk of chronic disease as well as improves mental health.
Fish and shellfish are part of the keto diet, but different types of shellfish have different carbs, such as shrimp and most crabs have no carbs, but other shellfish have more or less.
When adding these shellfish to the keto diet, you will try to count the carbs.
Eggs are rich in B vitamins, minerals, antioxidants, and high protein. Two eggs can be eaten and there is no carb but contains 12 grams of protein.
Eggs can trigger hormones that increase your sense of fullness as well as stable your blood sugar levels. In addition, eggs contain antioxidants such as lutein and xanthine, which will help protect your eye health.
There are currently many types of cheese that are low in carbohydrates and high in fat, which is great for a keto diet. At one ounce of cheddar cheese, you can get 1 gram of carbs, 6.5 grams of protein, and plenty of calcium.
Although cheese is high in saturated fat, it does not increase the risk of heart disease; rather some research suggests that the use of cheese in the diet may reduce the risk of heart disease.
In cheese, you will also find conjugated linoleic acid which is a fat that works to reduce your fat and improve body structure. Also eating regular cheese helps to reduce the loss of aging muscle mass and strength.
Low carb cheese list:
Cheddar, Blue cheese, Cream cheese, Mozzarella, Brie, Goat cheese, String cheese, Camembert, Havarti, Chevre, Manchego, Colby jack, Mascarpone, Cottage cheese, Swiss, Feta, Pepper Jack, Halloumi, Provolone, Limburger, Parmesan, Muenster, and Romano, etc.
6. Plain greek yogurt and cottage cheese
Yogurt and cottage cheese are enriched in high protein and calcium. At five ounces of plain Greek yogurt, you get 5 grams of carbs and 12 grams of protein. Similar cottage cheese contains 5 grams of carb and 18 grams of protein.
Both calcium and protein are helpful in reducing appetite and promoting fullness, according to various studies. High-fat yogurt and cottage cheese keep you full for a long time and you can eat on a keto diet easily.
7. Low-carb vegetables
Non-starchy vegetables contain low carbohydrates and calories, but they are also rich in vitamin C and a number of minerals that are high in nutrients.
Vegetables contain fiber that your body does not digest and does not absorb like other carbohydrates.
Some vegetables contain very few carbohydrates. However, eating “starchy” vegetables such as potatoes, yams, or beets can take you beyond the full carb limit for the day.
You will find antioxidants in vegetables that will help protect against free radicals. Cruciferous vegetables like cauliflower, broccoli, and kale help reduce the risk of cancer and heart disease.
Keto vegetable list:
Asparagus, Cabbage, Avocado, Cucumber, Broccoli. Kale, Cauliflower, Olives, Green beans, Eggplant, Tomatoes, Lettuce, Zucchini, Peppers (especially green), spinach, etc.
Avocado is a heart-healthy fat that is high in monounsaturated fat and potassium and also contains many minerals.
In half of a medium avocado will get a total of 9 grams of carbs, including 7 grams of fiber. Plant fats like avocados, instead of animal fats, help improve cholesterol and triglyceride levels
9. Nuts and seeds
Nuts and seeds are very healthy and keto-friendly foods that you can easily eat on the keto diet. These are high-fat and low-carb foods. Each ounce contains 0 to 8 grams of net carbs.
Eating nuts frequently reduces the risk of heart disease, certain cancers, depression, and other chronic diseases. Also nuts and seeds contain a lot of fiber, which will help you feel full.
Berries are rich in antioxidants that can reduce inflammation. It helps protect against disease. Berries are low in carbohydrates but you will find plenty of fiber in them.
Carb count for some berries in the case of 1/2 cup:
- BlackBerry: 3 g net carbs (7 g total carbs)
- Blueberries: 9 g net carbs (11 g total carbs)
- Raspberry: 3 g net carbs (7 g total carbs)
- Strawberries: 3 g net carbs (6 g total carbs)
11. Coconut oil
Coconut oil is suitable for keto diets because it has unique properties. In coconut oil has medium-chain triglycerides (MCTs). MCTs are absorbed directly by the liver and converted to ketones. It is used as a fast source of energy.
In addition, coconut oil is used to increase ketone levels in patients with Alzheimer’s, brain, and other disorders of the nervous system.
Coconut oil contains lauric acid (fatty acids). The combination of MCT and lauric acid in coconut oil can promote a sustainable level of ketosis. In addition, coconut oil helps obese adults lose weight and lose belly fat.
12. Olive oil
Olive oil is very beneficial for the heart. It contains monounsaturated fat which reduces the risk of heart disease.
In addition, extra virgin olive oil has high antioxidants and these reduce inflammation and improve arterial function, protecting against heart disease. As a pure fat source, olive oil has no carbohydrates.
13. Unsweetened coffee and tea
Plain coffee and tea have 0 grams of carbs so you can eat them on a keto diet. They also contain fat or protein so they are keto-friendly foods and various studies have shown that drinking coffee can reduce your risk of cardiovascular and type 2 diabetes diseases.
Tea has antioxidants and contains less caffeine than coffee; drinking plain tea regularly reduces heart attack and stroke risk. In addition, plain tea helps in weight loss and can boost your immunity.
14. Butter and cream
Butter and cream is a keto-friendly food and good fat that you can eat on a keto diet. Each serving has a few carbs.
Butter and cream are almost carb-free so eating in moderation does not increase the risk of heart disease but rather seems to have a neutral or beneficial effect on health.
Like olive oil, olive provides contains similar health benefits only in solid form. One of the major antioxidants found in olives is Oleuropein, which acts as an anti-inflammatory and reduces cell damage.
The carbs vary depending on the size of the olive. However, half of the carbs in olives are supplied from fiber, so the amount of digested carbs is very low.
16. Shirataki noodles
You can add these noodles to the keto diet. You can find these in grocery stores or online. These are low in carbs and have 15 calories per serving, mainly because they are water.
It contains viscous fiber which can slow down the flow of food through the digestive tract which will keep you full and raise your blood sugar levels.
17. Dark Chocolate and cocoa powder
First, you have to look at the levels because the amount of carbs depends on your consumption. Cocoa is called a “superfruit” because it is rich in antioxidants.
Dark chocolate contains flavanols that lower blood pressure and keep arteries healthy resulting in a reduced risk of heart disease.
What Food Not To Eat On A Keto Diet?
- Sugar or anything sweet should be avoided, such as coke, fruit juice, cakes, ice cream, chocolate, smoothies, etc.
- Any kind of sweet dish should be avoided.
- Anything made of flour such as pasta, noodles, oats, and corn flakes should all be avoided.
- Prohibits almost all types of fruits such as Apples, grapes, bananas, peaches, oranges, pineapple watermelon, pears, melon, limes, cherries, lemons, plums, mangoes, grapefruits, and many more.
- All types of pulses should be avoided as pulses contain a good amount of carbs along with protein.
- Underground vegetables like potato, radish, and carrot should all be avoided.
- Any kind of processed food should be avoided.
If you want to lose weight very fast by following the keto diet, consult your doctor once. Although there are many healthy foods that you can eat on a keto diet, this food plan prohibits many foods that you must avoid. Therefore, this is all about the ketogenic diet food list for beginners.