What Foods Can I Eat on Keto: my diet plan for natural weight loss

  • June 29, 2021
  • Posted by:admin
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What Foods Can I Eat on Keto

The first thing to remember is that despite having a ‘restrictive’ reputation, there are many things that you can eat on keto.

Want to put a ketogenic diet shopping list together? Then here are some tables showing a list of suitable foods.

What Foods Can I Eat on Keto: Dairy Foods 

Milk contains too many sugars in the form of lactose, but aside from that most dairy foods are ideal.

ButterCheese
Clotted CreamCottage cheese
CreamCream cheese
Cream fraicheGhee
QuarkSour cream
Whipped creamYogurt

What Foods Can I Eat on Keto:Eggs, Meat, and Poultry

You can include all meat and poultry in a keto plan– preferably a wide variety of cuts, including bone-in meats. Let’s list what food can I eat on a keto diet.

BaconBeef – all cuts
ChickenDuck
EggsFermented Meats (prosciutto, salami)
HamLamb
MuttonPork
TurkeyVenison and wild game

What Foods Can I Eat on Keto: Fats and Oils

While any fat is technically suitable for a ketogenic diet, it’s better to avoid industrial vegetable oils.

Here are some healthy fat sources:

Avocado OilButter
Coconut OilExtra Virgin Olive Oil
GheeGoose Fat
LardMacadamia Nut Oil
Red Palm OilTallow

What Foods Can I Eat on Keto: Fish

There are countless edible fish and here are some of the commonly available ones.

Anchovy*Bream
CarpCatfish*
CodFlounder
HaddockHalibut
Herring*Mackerel*
Sardines*Salmon*
Swordfish**Tilapia*
Trout*Tuna**

*Best sources of omega-3  **High in both omega-3 and mercury

Fruit (low sugar)

Since ketogenic diets require carbohydrate intake to be very low, most fruits are unsuitable.

However, there are plenty of low-sugar fruits that are perfectly fine in moderation.

AvocadoBlackberries
BlueberriesBoysenberries
CoconutCranberries
LemonLime
OlivesRaspberry
RhubarbSalmonberry
StrawberryTomato

There are also many different types of berries that are okay in moderation; 

Nuts

 

Most nuts are great for a ketogenic diet, but cashews, chestnuts, and pistachios are too high in carbohydrates.

Nuts are very energy-dense, so a handful should be enough (1 ounce/28grams)

Here are the best low-carb choices:

AlmondsBrazil Nuts
HazelnutsMacadamia
PeanutsPecan
Pine NutsWalnuts

What Foods Can I Eat on Keto: Seeds

Personally, I’m not a fan, but seeds are also a reasonably nutritious option for keto diets.

Aim for about a handful / 1 ounce / 28 grams.

Chia SeedsFlaxseeds
Hemp SeedsPumpkin Seeds
Sesame SeedsSunflower Seeds

Shellfish and Seafood

 

AbaloneClams
CocklesCrab
EelLobster
MusselsOysters
ShrimpScallops
Sea SquirtSquid

Vegetables Suitable For Keto

Generally speaking, lower-carb veggies should be the focus: calciferous veg and leafy greens. The plants that grow above ground have the lowest carb count, while vegetables growing underground tend to have more. However, a small amount of below-ground vegetables should be okay if you factor them into your total carb count.

ArtichokeAsparagus
Beet GreensBell Peppers
Bok ChoyBroccoli
Brussels SproutsCabbage
CauliflowerCelery
ChivesCucumber
EggplantGreen Beans
Green OnionKale
KohlrabiLeek
LettuceMushrooms
RadishRed Cabbage
RutabagaSeaweed
Spaghetti SquashSpinach
Swiss ChardTomato
TurnipZucchini

Is cream fraiche keto? A few flavored cream fraiche contain higher than average carb counts and are not supportive of keto. It is better to try full-fat crème fraiche. You may season it with your favorite spices.

Key Point: As shown above, ketogenic diets might restrict some foods — but there is still a great deal of choice. Good quality fats like ghee are safe for a keto diet plan. You may try Milkio grass-fed ghee. 

About Milkio Grass-fed ghee:

Try Milkio grass-fed ghee, manufactured by Milkio Foods, New Zealand using the finest ingredients, and traditional ghee-making process. Milkio grass-fed ghee is all-purpose and does not contain lactose, casein, and gluten.

The ghee offers an intense nutty feel-good aroma, rich, creamy texture, and versatility, making it a superfood for the kitchen.

Milkio Ghee is a carb & sugar-free product safe for consuming lactose intolerants and casein sensitives. It is keto and paleo diet-friendly.

Milkio ghee offers a high smoke point. It is shelf-stable dairy oil you can store in the kitchen at room temperature for up to 18 months from the manufacturing date. To buy Milkio ghee, please check the Milkio website for product specifications, and/or sales assistance.

If You Wish to partner with us to Import/Buy/Distribute/Trade Our Milkio Ghee products, or for developing Private label ghee products, or contract ghee manufacturing support, Please Feel Free To Contact Us Via Our Email, We Will Be In Touch With You Within the next 48 Hrs. 

Source : By Michael Joseph, MSc

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