When on a ketogenic diet you need to know which are the best ketogenic diet foods that you should eat. There are many different lists out on the internet that lists different kind of foods that are good on a ketogenic diet but sometimes it can be hard to know the best ones. This list contains the different keto diet foods that I recommend you to base your diet on.
High protein ketogenic diet foods
Beef of any kind
Fish or seafood of any kind
Bacon and sausage (make sure you avoid those with added sugar)
Free range poultry, like chicken, turkey, duck and goose
Shellfish like clams, crab, lobster, scallops, shrimp
Ketogenic diet foods – Vegetables
ketogenic diet foods
Lettuces and salad greens
Ketogenic diet foods – Dairy products
ketogenic diet foods list
Ketogenic diet foods – Beverages
Ketogenic diet foods – Fat
These are the best ketogenic diet foods that I would recommend you to add to your shopping list. If you are looking for more information I recommend you to continue reading about different keto foods or about how to create a ketogenic diet plan.
When on a ketogenic diet sometimes you want to have something to treat yourself for the good work you have done. The perfect thing could be a ketogenic fat bomb, a ketogenic fat bomb smoothie or just ketogenic diet desserts.
Over at dietketo.com there is a nice collection of the best ketogenic desserts that are out there on the Internet and they are all rather easy to make. Among the recipes some of the most popular ones are the ketogenic diet dessert recipe zebra cake that looks just wonderful and it also tastes very good.
ketogenic diet dessert
Another of the favorites among our readers is the Brownie cheesecake which is a wonderful combination of brownies and cheesecake. Also to make it even more better the whole recipe is for people who are on a ketogenic diet so you do not need to worry about the carbohydrates in this cake. It is also recommended to split up the recipe and only make the brownie or only make the cheesecake, both tastes wonderful either combined together or separated. Each serving of this recipe contains only 6 grams of carbohydrates so you can enjoy one every day if you do not eat so much carbohydrates in the other food you eat.
For the full ketogenic diet dessert recipe and the other wonderful ketogenic desserts check out the full collection over at dietketo.com.
When on a keto diet sometimes you need some inspiration on what types of food you could eat. If you do not think the food you eat is interesting or tastes good it is extremely hard to stick with a diet. Therefor I regularly go through different blogs that have keto recipes and try to save down the best ones to use as inspiration for me when I feel I need some new kind of food to eat.
One of things I have always enjoyed eating is beef and different kinds of sauces. Before I found the keto diet I usually had my beed and sauce together with potatoes in different variations. Now however I just eat my beef with the sauce and skip the potatoes. Eating my favorite food even though I am on a special diet has really helped me to stick with it.
keto subway salad
Some of the other things that I really enjoy when on a keto diet is the chance to eat some really nice keto salads. Salads are so great now in the summer when it is hot out and they are also very easy to make. That the food is easy to make and only takes a few minutes to put together is also really important to me since I usually work 10 hours per day and do not have time to spend 1-2 hours to prepare a meal. Together with the keto salads I eat I usually also include a nice keto salad dressing to make it taste even better and to also bring up the fat percentage a little.
For a snack I usually like to enjoy a keto fat bomb or a keto fat bomb smoothie. The fat bombs are good since you can prepare a large batch and keep them in the freezer. Then you just take them out when you need a snack or a fat boost.
Have you heard about fat bombs before? It might be the solution to your problems with a keto diet. Many of the people who are on a keto diet have problems getting enough fat in their daily eating. Sometimes it can be hard to find food that contains a lot of fat and that will increase your daily fat percentage to around 80% which is ideal for the keto diet. A lot of people also want some kind of snack that they can eat in front of the television which can also be hard to find when on a keto diet.
The solution to this problem could be fat bombs which is something that is good both to increase your fat intake in your daily dieting and also as a nice snack when you want a special treat for yourself.
How to find keto fat bombs recipe?
Keto fat bombs can be done in many different ways and there are many different recipes that describe how to make fat bombs. One of the best resources for recipes for fat bombs we found over at dietketo.com and they also have a nice collection of links to other sites that have written about fat bombs and recipes to make them.
Usually the main ingredient for making fat bombs is butter but there are also other ingredients that can be used. Some of the fat bomb recipes use coconut oil as the main ingredient which is a very good source to get your daily intake of fat. There are of course also other good ingredients that can be used but I have not really tried any other so I can not really recommend them.
To read more about fat bombs we recommend you to head over the dietketo.com and check out their fat bomb recipes.
Nuts and seeds are included in low carb diets such as the keto diet in moderate amounts. People who are accustomed to snacking all the time may easily get too many nuts, which for many has become the new healthy treats. Sure, nuts and seeds can be good keto food. The problem with nuts is that they contain a lot of carbohydrates along with fat.
The carbohydrates stimulates insulin production and insulin production stimulates fat synthesis and inhibit fat loss. The combination is not good. Therefore, eat nuts with the lowest content of carbohydrates. Brazil nuts have a low carbohydrate value (3.1 per 100), Walnut (3.3 per 100), cashews (18.1 per 100).
Seeds you can also eat too much of. Seeds are recommended for low carb-bread, but I do not think it is so good to eat it daily for all meals. A seed based meal with low carb-bread can be a great way to vary the food. It is almost impossible to calculate how many carbohydrates you ingest by eating seeds. That is because many of the whole seeds pass the gut without being taken up as a nutrient.
Chewing the seeds thoroughly or grind them before use will probably mostly be addressed. Whole flax seeds have a laxative effect but no nutrients are absorbed in the intestine. Some seeds have high carbohydrate values, but flaxseed contains none at all (0g/100), sesame seeds (9 g per 100), sunflower seeds (14 per 100).
Normal diets contain a lot of carbohydrates and little fat. That means we have to eat big portions to get enough energy and be satisfied. If instead we eat low carb diet such as LCHF or keto diet and plenty of fat we will after a few days reduce the portions because we grow faster feed. The vast majority of regulating portion sizes perfect fully automatic because we know the saturation faster.
However, if you eat too little food, the body into starts thinking it is food shortage and conserve fat reserves. Muscle mass is broken down as it is an energy-demanding tissue to hold in times of crisis. Therefore, it is important that when we start with the low carb diets to not eat too little. If we eat too little we do not get all the health benefits with the keto diet.
Today we know that after some time we will not have any problem with eating a little less, because then we also have good burning of body fat into energy, (if we avoid carbohydrates).
To make a good sauce for food is an easy way to increase the fat content when eating low carb keto diet. Sometimes you might even have time to do a good hollandaise or béarnaise sauce itself.
If you buy ready-made sauces in the store be sure to check the table of contents so that there are not too many carbohydrates in the sauce. Many ready-made sauces contain added sugars and glutamate (E621). Avoid these.
It is easy to do simple good carb-friendly sauces for food. Remember to always choose full-fat dairy products, and to think about how much carbohydrates that are in the other things you mix into the sauce. Is it a small amount, eg a teaspoon of something high in carbohydrate content, so it usually is not so much carbs in the sauce. But always think about how much it will be total.
Here are some suggestions for both hot and cold sauces that are quick to do:
Take the frying pan that you fried the meat or fish in and add some whipped cream or creme fraiche. You can also flavor with a little veal stock for more flavor in the sauce.
Lemon Sauce: Grate the zest of one lemon and mix with creme fraiche or sour cream in a saucepan (2-3 dl). Crumble a dice vegetable broth (preferably organic) and bring to boil. Season with lemon juice, salt and pepper.
Gorgonzola: Add cream or creme fraiche, and crumble the gorgonzola. Let melt over low heat (do not boil)
Arugula Pesto: Mix arugula leaves, parmesan cheese, a couple of cloves of garlic and olive oil to desired consistency
Cold herb sauce: Mix creme fraiche, sour cream or yogurt Russian with parsley, dill or other herbs. Season with salt and pepper
Fruit is good but also for the most part contains large quantities of carbohydrates in the form of sugar (fructose, sucrose and glucose). Different fruits contain different amounts of sugar of course and as usual you have to think about how much you intend to eat.
A small amount occasionally plays very little role in the long run. Many low carb desserts contains fruit in some form and that is of course something you can eat on festive occasions. But did you know that five fruits a day provides about 50 grams of pure sugar?
Some examples of how much sugar is in different fruits:
* Apple 8%
* Orange 9%
* Banana 18%
* Pineapple 11%
* Kiwi 7%
* Grapes 15%
* Strawberries 8%
Whoever eats carbohydrates should limit themselves to no more than one fruit a day. If you eat strictly low carb keto diet to lose weight you should completely abstain from fruit.
There are berries that do not contain such high levels of carbohydrates. Raspberries are one such example, they contain about 4% carbohydrates. Strawberries are a common trap when trying to lose weight, 100 grams contains about 8 grams of carbohydrates and it is easy to quickly eat up an entire day’s ration of carbohydrates during strawberry season.
Many worry that you are not getting enough vitamins and other nutrients when you do not eat fruit. If you eat meat, eggs and vegetables need not worry.
Vegetables of course belong on your plate when you eat according to a low carb diet. The key is to choose the right kind of vegetables. If you do so then you can eat as much vegetables you want. But it comes to choosing the right as there are vegetables that are high in carbohydrates.
Some simple rules of thumb are:
* Choose vegetables that grow above ground
* Try to choose leafy vegetables such as different types of salad
* Red vegetables have more carbohydrates (they are sweeter) and should be eaten with caution
* Avoid roots – they can be eaten occasionally in small quantities as they often contain a high starch content
Examples of good vegetables are:
* Haricot Verts
Different kinds of cabbage, such as cabbage, red cabbage, and Brussels sprouts
There are many ready-made vegetable mixtures in the freezer that has low carbohydrate content. They are always good to have at home in the freezer to have on the food instead of pasta, rice or potatoes. There are also many frozen vegetables such as asparagus and haricot verts which is also good to have at home.
Dairy products are often used in a low carb diet. It is important to always choose the full fat products like sour cream and whipping cream. Never ever light products. Here are some advice when you want to look into what diary product that are okay on a keto diet.
Never use cooking cream, or other creams available as a substitute for real whipped cream. Always choose 40% cream. The 36% often contain carrageenan, a food additive for the cream to go to whisk.
Creme fraiche is available in many flavored varieties that have a relatively high carbohydrate content while they’re skinny. They often contain additives. Choose rather fullfet creme fraiche and season yourself with various spices.
On the shelf products with lactose-free is sour – a sour cream with fat content of 42%. Goes well with everything that otherwise uses Creme Fraiche, sour cream or yoghurt. Turkish or Russian yogurt has a higher fat content than other yogurt varieties.
Yogurt can be flavored with fruit and sweetened with either sugar or artificial sweeteners and thus contain many carbohydrates. Choose a Turkish yogurt or Russian yogurt that has high fat content. Avoid all yogurts with fruit flavor.
A glass of milk contains many grams of carbohydrate when a deciliter of milk is equivalent to about 100 grams, which means that a glass of milk (3 cups) contains about 12-15 grams of carbohydrates – that is almost a full day’s intake of carbohydrates if you want to lose weight. Instead of milk, one can use coconut oil in the coffee. Another option is to dilute whipping cream (40%) in water and use it instead of milk.
Cheese in all its forms is something you normally can eat a lot of when you eat according to a keto diet. Cheese usually contains very little carbohydrate but as always, it is important to read the contents when you buy it. There are cheeses that contain zero grams of carbohydrates per 100 g, and there are those that contain significantly more.
One tip is to avoid pre-grated cheese in a bag – to the cheese should not lump the manufacturers have often added potato flour or other form of starch which gives unnecessarily high amounts of carbohydrates. It is much better to buy cheese slice and grate the cheese yourself.
cheese on low carb diet
A great snack when you get hungry is to eat a piece of brie cheese or Babybel cheeses. Babybel cheese is good to have around when you are away from home as they last long outside the fridge and is good packed and can easily be included in the bag.
Always select cheeses with as high-fat as possible. Avoid processed cheeses such as cream cheese in a tube.
Cheese when on keto diet
There are those who limit their intake of dairy products including cheese and then they see that it inhibits weight loss. Others have no problems at all with eating cheese – it varies and you have yourself come up with what is an appropriate level. It is not the carbohydrates in the cheese that inhibit weight loss since there is often not a high amount of carbohydrates in cheese. Usually instead it is the milk protein in cheese that is the culprit.