Ketogenic Diet Menu: What Can You Eat on Keto Diet

Ketogenic Diet Menu: What Can You Eat on Keto Diet

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GET SLIMXFIT™ DIET AND WEIGHT LOSS* PREMIUM HERBAL SUPPLEMENT

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    • HELPS REDUCE APPETITE*
      making you feel fuller so that you eat fewer calories.
    • HELPS REDUCE ABSORPTION*
      of nutrients like fat, making you take in fewer calories
    • HELPS INCREASE FAT BURNING*
      making you burn more calories

Specially formulated for Men and Women.

One of the answers to the challenges of trying to lose weight is to subscribe to a Ketogenic diet, popularly known as the keto diet.

Aside from the short term and long term benefits of this particular high-fat low-carb and moderate protein meal plan, many dieters agree that it’s the most effective way of naturally burning excess fat in the body.

However, there is one proven downside of choosing a keto diet: most dieters were not able to maintain it. Why? For starters, most of them have a limited understanding of the different keto diet food choices that they can actually choose from.

The truth is, the lack of variety and choices in a keto diet is a myth. There is actually a long list of keto-friendly food items that you can find in your local market.

Here they are.

Keto-friendly Seafood Options

Keto-friendly Seafood Options

Keto-friendly Seafood Options

There are a lot of seafood varieties that will help you easily incorporate fat into your everyday meal plans.

Fish such as Salmon is not only carb-free, it’s also rich in potassium, B vitamins, as well as selenium.

You can also count on mackerel and sardines for an extra fatty treat, thanks to their high contents of Omega-3.

Shellfish, on the other hand, should be carefully categorized because some varieties are not free of carbs.

For instance, shrimp, crabs, and other varieties don’t contain carbohydrates.

Other seafood choices like clams, mussels, oysters, octopus, and squid, have relatively low carb content.

Low-carb Greens

Low-carb Greens

Low-carb Greens

Every time you choose your vegetables for your keto diet menu, make sure that they are non-starchy (like yams, potatoes, and beets) since these are the varieties with lower carbs and calories.

Aside from being keto-friendly, these greens actually contain the right amount of Vitamin C and other minerals needed by your body.

Most vegetables are rich in fibre and very few of them actually contain carbs. Choices like spinach and Brussels sprouts contain a relatively low amount of carbohydrates.

You can also consumer more cruciferous veggies like cauliflower, broccoli, and kale. These can be great substitutes to rice and bread and can already provide a filling meal.

Cheesy and Buttery Keto Meals

Cheesy and Buttery Keto Meals

Cheesy and Buttery Keto Meals

Aside from being nutritious and keto-friendly, cheese and food derived from cheese are undeniably delicious.

While most diet plans tell you to totally avoid cheese products, keto dieters have found comfort and joy In consuming more cheese than what other traditional dieting plans prescribe.

Most cheeses are low in carbohydrates and have high fat content. Most importantly, they are rich in calcium that are great for bone growth and development.

A single ounce of cheddar cheese, for example, has 7 grams of protein and only contain 1 gram of carbs.

Butter, on the other hand, is a known keto diet food item primarily because of its high-fat content and nearly zero carbohydrates.

Red and White Meat

Red and White Meat

Red and White Meat

While carb-rich diets have bread and rice as their staple food, the keto diet menu has meat and poultry as their main dishes.

Fresh red and white meats have enough B vitamins, minerals, as well as potassium, zinc, and selenium that help your body to stay strong and healthy.

Most importantly, fresh meat has high levels of protein that enables muscle growth and supports muscle mass, especially while your body is transitioning from a high-carb to a low-carb high fat diet.

For an effective keto diet plan with meat as your staple, it’s best to always choose organic.

Grass-fed meat is your best option because these are the kinds of meat that have high levels of fatty acids such as omega-3.

Oils from healthy sources: coconut and olives

Oils from healthy sources: coconut and olives

Oils from healthy sources: coconut and olives

The unique properties of both coconut oil and olive oil put them at the top of the list when it comes to a healthy keto diet menu.

For starters, coconut oil is high in medium-chain triglycerides that directly goes into the liver and are processed into ketones. In other words, it’s a rapid and fast fuel that your body can easily access for energy source.

Most importantly, coconut oil has been known to help dieters stop cravings and prevent starvation especially if they are on a strict low-carb diet like keto.

Olive oil, on the other hand, contributes to a healthier heart.

As a food item that is high in oleic acid, a type of monounsaturated fat, it has been proven to help decrease the risks of heart attack and other related diseases.

Additionally, olive oil does not contain any carbohydrate, and that is why it is a perfect partner for keto salad meals.

Varieties of Nuts and Select Seeds

Varieties of Nuts and Select Seeds

Varieties of Nuts and Select Seeds

For an effective keto diet plan, make sure that you include choices from varieties of nuts and seeds in your everyday menu. Aside from decreasing the risks of heart diseases, these food items can combat depression – and this is very important, especially if you’re on a keto diet experiencing a keto flu.

Most dieters suffer from keto flu, a natural reaction of the body when an individual transitions from a high-carb diet to a low-carb meal plan.

Fatigue and depression are some of its symptoms, but just eating keto-friendly food choices can easily alleviate its effects.

Nuts and seeds can be a quick source of energy for people who suffer from fatigue from keto flu.  They are also high in fibre and can easily stop cravings and satisfy hunger.

Examples of these seeds and nuts are almonds, cashews, pecans, pistachios, macadamia nuts, chia seeds, sesame seeds, pumpkin seeds, and even Brazil nuts.

They may contain low levels of carbohydrates but they can still be incorporated on your keto diet menu.

Drinks: Tea, Coffee, and Water

Drinks: Tea, Coffee, and Water

Drinks: Tea, Coffee, and Water

If you can’t last a day without a cup or two of coffee (or tea), then you should not worry about going into a keto diet plan.

Coffee and tea can still be included in a keto menu, but make sure to choose the unsweetened ones.

But the safest choice you have for a drink when following a keto diet plan is water. If you want to add more twist to this simple yet healthy drink, you may squeeze some lemon or lime juice for a zesty flavour. 

CONCLUSION

While natural weight loss is the ultimate goal of the keto diet, you have to make sure that you are not taking other aspects of your health for granted.

You can start by choosing healthy and nutritious food that contains low or no carbohydrates, but at the same time, are rich in other vitamins and minerals.

LOOK GREAT, FEEL AMAZING!

GET SLIMXFIT™ DIET AND WEIGHT LOSS* PREMIUM HERBAL SUPPLEMENT

5 SCIENTIFICALLY-BACKED INGREDIENTS COMBINED IN OPTIMUM DOSE FOR MAXIMUM EFFECT FORMULATED FOR:

    • HELPS REDUCE APPETITE*
      making you feel fuller so that you eat fewer calories.
    • HELPS REDUCE ABSORPTION*
      of nutrients like fat, making you take in fewer calories
    • HELPS INCREASE FAT BURNING*
      making you burn more calories

Specially formulated for Men and Women.