7 Foods you can eat on a ketogenic diet
There’s no denying that the Ketogenic diet still reigns as one of the most popular and widely researched diets on the market. Studies have found that this low carb, high fat diet is effective for weight loss as well as diabetes management. There’s also early evidence to show it may be beneficial for certain cancers and diseases too. Now I’m sure you’re reading this thinking it all sounds great, but what is a Ketogenic diet? A Ketogenic diet typically limits carbs to 20-50g per day. While this can be challenging, many nutritious foods easily fit into this way of dieting. Below we take a look at 7 foods you can eat on a Ketogenic diet.
Deli Counter Meats
One of the tastiest (and easiest) things you can eat on a Ketogenic diet are deli meats. Protein is greatly needed for great diets so meats such as biltong, ribeye steak, pork belly, sausages, pepperoni, and salami are all great options to add to your meal and snack times. Beef biltong which is often compared to Jerky is especially useful for high levels of protein due to the manufacturing process to create such a delicious snack.
Tea and Coffee
Photo by Lisa Fotios from Pexels 1
One of the biggest problems with a keto diet is finding a drink you will really enjoy. If you’re a regular tea or coffee drinker there’s some good news for you as you can continue to enjoy these while on a keto diet. Try to avoid putting sugars or sweeteners in your drink, and if you like your morning cuppa milky – try to reduce how much you put in. Milk can contain around 13g of carbs so try swapping out for heavy cream or butter. Flavored teas like green tea, peppermint, or chamomile are a great alternative to black tea as they’re typically low in carbs, don’t require any milk, and are super tasty too.
You can eat cheese on a diet and still lose weight?! Yep, you heard right! Most cheeses are low in carbs and high in fats, meaning they’re the perfect addition to a ketogenic diet. One 30g serving of cheddar cheese provides 1g of carbs, 6.5g of protein, and a decent amount of calcium. Because Cheese is high in fat, you’ll want to limit your intake to 3 times per week as part of a main meal or snack – everything in moderation!
Although they might not be everyone’s cup of tea, Olives make for the perfect ketogenic snack as they contain a large amount of healthy monounsaturated fats, as well as minimal protein and carbohydrates. In addition, they are packed full of antioxidants, have anti-inflammatory properties, and are low in calories. Olives do contain a lot of sodium though so if you’ve been told to follow a reduced salt diet you should look to limit your intake.
Avocados are a great source of monounsaturated fats; they’re jam-packed with antioxidants and vitamins making them the perfect addition to any lifestyle. Avocado Oil is rich in Oleic acid and studies have found that incorporating it into a healthy diet can help reduce cholesterol and improve overall heart health. Avocado oil is also high in lutein, which has been proven to improve eye health and enhance the body’s absorption of key nutrients.
Whether or not you’ve heard of Cocoa butter, you’ve more than likely tasted it or moisturized your skin with it. This keto-friendly butter is most commonly used to make chocolate – it’s what gives chocolate that smooth, silky quality. Cocoa butter is packed with essential fatty acids and antioxidants such as omega-3 and omega-6 – you’ll find no hidden carbs or sugars in raw Cocoa butter, which is why it’s perfect for a ketogenic diet.
Photo by Valeria Boltneva from Pexels 1
Salmon is one of the easiest seafood to prepare and enjoy. All you need is a little oil and some seasoning to transform a fillet into a deliciously healthy and tasty meal. Salmon is also one of the best kinds of seafood to incorporate into a ketogenic diet. Salmon is very high in essential fatty acids such as omega-3 which has been found to lower insulin levels making it great for anyone looking to lose weight.
Whilst there are many different ways to follow a ketogenic diet, the above 7 foods are a great starting point for anyone looking to transform their lifestyle. There are many different ways you can incorporate these foods into your diet – from healthy flavorsome recipes to wholesome snacks that will keep hunger at bay, the possibilities are endless when you follow a ketogenic diet.