List of food item to eat and avoid on Keto Diet
Keto Diet is the short name of ketogenic diet which basically is very low-card and high fat diet. In this diet you drastically reduce the intake of carbohydrates and replace it with fat intake which will eventually put your body into metabolic state called ketosis.
There are 4 major types of Keto diet
- Targeted Keto Diet (TKD): this diet allows you to add carbs when you are working out.
- High-Protein Keto Diet: This diet includes the ratio of 65% fat, 35% protein and 5% carbs.
- Standard Keto Diet (SKD): This diet includes low carbs, moderate protein and high fat. The ratio is 70% fat, 20% protein and 5% carbs.
- Cyclical Keto Diet (CKD): In this diet you have period of high carb ref-reeds, like 5 days keto diet followed by 2 days of high carbs.
List of food item to eat
Sea food is keto friendly as fish, shellfish and salmon contains vitamin B, potassium and selenium and they are carb free.It can also give omega-3 fats, which we can get from salmons, sardines, mackerels and other fatty fishes. If on this diet you should aim at eating seafood at least twice a week.
Cheese is one of the most beneficial food items when you are on Keto Diet as it contains very low carbs and high in fat. 28g cheddar cheese will give you 1g of carbs, 7g of protein and 20%of RDI for calcium. It also contains conjugated linoleic acid which contains fat that is good for fat loss. 210g of ricotta cheese will increase muscle mass and muscle strength.
Eggs are one of the most versatile food items that can be very good to include in Keto diet. It contains 1g of carb and less than 6g of proteins. It keeps the sugar level stable. One large egg contains several nutrients and may also protect you from eye and heart problems.
100g of avocado contains 9g of carbs. They are high on vitamins and minerals and also include potassium. An avocado also helps you to improve your cholesterol.
Nut and Seeds
Nut and seeds are good for Keto diet as they are high fat and low carb food. They also help in improving health by reducing the chances of heart problems, certain cancers and depression.
Some nuts you can include in your diet are:
- Almonds: 6g of total carbs
- Cashew: 9g of total carbs
- Walnut: 4g of total carbs
- Pumpkin seeds: 5g of total carbs
- Chia seeds: 12g of total carbs
- Flax-seeds: 8g of total carbs
Cocoa powder and dark chocolate
Dark chocolates and cocoa powder contains antioxidant and flavanols that reduces heart disease and keeps you healthy. 28g of unsweetened dark chocolate and cocoa powder contains 3g of carbs
List of food items to avoid
High Carb Foods
These items includes all grains, beans, corn, potatoes, most of fruits and diet fruits, juices and sodas, milk, dessert, breaded meat, sugar.
Many of the drinks are high on carbs and have added sugar. Therefore, when you are on this diet avoids the high carb drinks. Check the ingredients before the purchase of such drinks.
Some Protein Food
Some of the protein food is high on carbs that you should avoid when you are on keto diet such as milk, shredded cheese, skimmed milk, low fat cream, low fat cream cheese.
Try to avoid beer, ciders and liqueurs is this diet as it increases the concentration of carbs intake of your body.
Fruit juices, cookies, pastries and ice-creams etc are some of the sweetened products that delight you a lot. You can easily have cravings for these. But if you are on keto diet you need to have control over your cravings.
So here is the List of Food Items to Eat and Avoid on Keto Diet. Keep a few things in mind when you are on diet, avoid high carb products and look for those which contain high fat, and moderate amount of proteins. People usually do Keto Diet wrong as it is the most difficult diet. Take a look on ingredients before purchasing the food items.