If you’ve been into ketogenic diet for some time now, you may have already known that this involves a very low carb, high fat diet. Many people have been inclined to try this diet because it proves to be effective in weight loss management and keeping our body healthier. The science behind ketogenic diet is that when carbohydrate intake is low, the body adapts by producing a different source of energy called ketones. This means that there are certain foods that should be consumed in high amount and foods that should be avoided to achieve the goal of the ketogenic diet.
While being on a low carb and high fat diet may prove challenging, this can be easily achieved especially if you are used to plant-based diets such as vegan and vegetarian diets. When you’re on the meatless, plant-based route, here’s a list of plant-based foods that are ideal for your ketogenic diet.
The keto veggie list:
- asparagus
- avocado
- broccoli
- cabbage
- cauliflower
- cucumber
- green beans
- eggplant
- kale
- lettuce
- olives
- peppers (especially green)
- spinach
- tomatoes
- zucchini
If you’re on a strict ketogenic diet, always know which veggies are the lowest in carbs, particularly if your goal is to consume fewer than 20 grams of carbs per day. Above ground veggies like spinach, zucchini, lettuce, cucumbers, cabbage, asparagus and kale are good ketogenic options.
The best keto fruits:
- blackberries
- coconut
- lemons
- limes
- raspberries
- strawberries
Some fruits may be high in carbs so you may want to check if the fruit you’re indulging on remains in your daily carb limit. Berries won’t be so much of a problem since they won’t likely take you out of ketosis.
The best keto nuts and seeds:
- almonds
- hemp hearts
- hazelnuts
- macadamia nuts
- pecans
- walnuts
- sunflower seeds
- pumpkin seeds
Many nuts and seeds are low in carbs. Almonds are high in healthy fat and are packed with fiber, vitamins, minerals, and antioxidants. Considered as superfoods, hemp hearts are also good in a keto diet.
Now here’s a list of foods that you should avoid or take in low amounts when you’re on a ketogenic diet.
- starchy food
- sweets
- junk food such as potato chips, pretzels, and crackers
- grains, such as rice, pasta, and oatmeal
- low-fat dairy products
- sugary beverages, including juice and soda
As a rule of thumb, stay away from foods that are high in carbohydrates and sugar. Instead of burning carbs and sugar, it is the stored fat that is burned for fuel that makes a ketogenic diet effective in losing weight effectively.
Being on a keto diet does not also mean that you have to deprive yourself of taste and nutrition. Key-To Life Keto Bars are perfect keto diet snacks. With a wide array of flavors, there’s definitely one for every meal and mood you are in. Key-To Life Keto Bars are gluten free, keto friendly, plant based, vegan and vegetarian friendly, and with no added sugar.
