Keto Diet: A Complete List Of What To Eat And Avoid, Plus A 7-Day Sample Menu
The following are some of the best foods to consume on the keto diet, along with their serving sizes and an explanation of why they’re ideal for those who follow this regular diet.
Avocado Oil \sPer 1 Tablespoon (Tbsp) (Tbsp) Serving 124 calories, 0 g net carbohydrates, 0 g protein, 14 g fat, according to the USDA
Benefits This is a wonderful source of healthful unsaturated fatty acids.
Coconut Oil (in Moderation) \sAccording 1 Tbsp Serving 121 calories, 0 g net carbs, 0 g protein, 14 g fat, per the USDA
Benefits High in saturated fats, coconut oil is a regularly used oil in keto diets, yet research shows that for heart health, it may still be advisable to seek unsaturated sources of fat, as the evidence isn’t yet clear regarding the hazards and benefits of coconut oil, according to Harvard Health Publishing.
MCT Oil \sPer 1 Tbsp Serving 130 calories, 0 g net carbohydrates, 0 g protein, 14 g fat, according to Carrington Farms
Benefits Often obtained from coconut, according the Cleveland Clinic, MCT stands for medium chain triglycerides, and this oil is strong in saturated fats. Limited study reveals that in modest dosages, MCT oil may assist with weight reduction and help produce ketosis more than olive oil. One more note: Avoid MCT oil if you have a heart or liver issue.
Cheddar Cheese \sPer 1-Ounce Slice 115 calories, 0 g net carbohydrates, 7 g protein, 9 g fat, according the USDA
Benefits Cheese is permitted as you wish, and cheddar is an excellent illustration of its nutritious advantages. One research identified a correlation between consuming cheese and a 12 percent decreased risk of type 2 diabetes, but further studies on the possible link are required. What’s more, cheese may be rich in saturated fats, so approach with care.
Heavy Cream (in Moderation) (in Moderation)
Per 1 Tbsp Serving 51 calories, 0 g net carbohydrates, 0 g protein, 5 g fat, writes the USDA
Benefits This is a simple method to incorporate calories and fat into a ketogenic diet, albeit it is heavy in saturated fat.
Bacon \sPer 1 Slice Serving 37 calories, 0 g net carbohydrates, 3 g protein, 3 g fat, according to the USDA
Benefits The green light on bacon may be one reason you’re up for continuing with a keto diet, since it may make dining occasions more attractive. Just check the salt level, since it may pile up rapidly and surely won’t assist with decreasing blood pressure. And like with all the meats on this list, don’t go overboard Because you don’t want to consume too much protein (or saturated fat) on keto.
Chicken Thighs \sPer 1 Thigh Serving 181 calories, 0 g net carbohydrates, 18 g protein, 12 g fat, writes the USDA
Benefits Leave the skin on here for added fat. (Skin-on, dark-flesh fowl is higher in saturated fat than white meat.) One thigh is an excellent source of riboflavin, niacin, B6, and B12.
Eggs \sPer 1 Large Egg Serving 72 calories, 0 g net carbohydrates, 6 g protein, 5 g fat, according to the USDA
Benefits Eggs provide the right mix of satiating protein and fat (most of which is unsaturated); they’re also abundant in the antioxidant mineral selenium.
Ground Beef \sPer 4-Ounce Serving (Measured Raw) (Measured Raw) 375 calories, 0 g net carbohydrates, 16 g protein, 34 g fat, states the USDA
Benefits Ground beef (prepared with 70 percent lean meat and 30 percent fat, which includes more saturated fat than 90 percent lean beef) is a higher-fat alternative — but that’s the idea here. It’s also a good source of vitamin B12, which is important to maintain up your energy levels, says study.
New York Strip Steak \sPer 4-Ounce Serving of Prime Meat Trimmed to Eighth-Inch Fat 318 calories, 0 g net carbohydrates, 22 g protein, 25 g fat, according to the USDA
Benefits You’ll receive a remarkable quantity of muscle-building protein with satiating fat (nearly half of which is saturated fat) in this selection. It’s also high in zinc, a mineral that may aid optimal thyroid function, according to study.
Asparagus \sPer 1 Cup (Raw) (Raw) Serving 27 calories, 2 g net carbohydrates, 3 g protein, 0 g fat, per the USDA
Benefits Asparagus provides bone-building calcium, plus other minerals, such as potassium and magnesium, which have been related with blood sugar management, according the National Institutes of Health Office of Dietary Supplements.
Avocado \sPer Half Avocado Serving 160 calories, 2 g net carbohydrates, 2 g protein, 15 g fat, reports the USDA
Benefits This luscious fruit is full with fibre, something that you may lack on the keto diet, as well as monounsaturated fatty acids. It is also a rich source of immune-revving vitamin C, according to the National Institutes of Health Office of Dietary Supplements.
Bok Choy \sPer 1 Cup (Shredded) (Shredded) Serving 9 calories, 1 g net carbohydrates, 1 g protein, 0 g fat, according to the USDA
Benefits Chinese cabbage is a great source of vitamins A and C, and it delivers some calcium and energy-boosting iron, adds StatPearls.
Cauliflower \sPer 1 Cup (Raw) (Raw) Serving 27 calories, 3 g net carbohydrates, 2 g protein, 0 g fat, per the USDA
Benefits Provides a good dose of vitamin C; with 2 g of fibre, it contributes towards your daily requirement for this heart-healthy mineral.
Celery \sPer 1 Cup (Raw) (Raw) Serving 14 calories, 1 g net carbohydrates, 1 g protein, 0 g fat, according to the USDA
Benefits Celery is one of the most hydrating vegetables out there. These crispy spears also include vitamins A and K and folate.
Cucumber \sPer Half Cup (Sliced) (Sliced) Serving 8 calories, 2 g net carbohydrates, 0 g protein, 0 g fat, according to the USDA
Benefits Cukes are abundant in water, making them a hydrating option. They also give some vitamin K, a nutrient necessary for good blood clotting and bone growth.
Green Peppers \sPer 1 Cup (Sliced) (Sliced) Serving 18 calories, 3 g net carbohydrates, 1 g protein, 0 g fat, per the USDA
Benefits Along with around a day’s worth of vitamin C, they’re also an excellent source of vitamin B6, which plays a part in more than 100 enzyme processes in the body, according to the National Institutes of Health.
Lettuce
Per 1 Cup (Shredded) (Shredded) Serving 5 calories, 1 g net carbohydrates, 0 g protein, 0 g fat, writes the USDA
Benefits Leafy greens may give heft to your meals for relatively little calories, as well as skin-strengthening vitamin A.
White Mushrooms \sPer 1 Cup (Raw) (Raw) Serving 15 calories, 2 g net carbohydrates, 2 g protein, 0 g fat, per the USDA
Benefits Mushrooms are recognised for their potential immune-boosting effects, as one research on shiitake mushrooms revealed. They’re also a great source of riboflavin and a decent source of niacin.
Zucchini \sPer 1 Cup (Sliced, Raw) (Sliced, Raw) Serving 19 calories, 2 g net carbohydrates, 1 g protein, 0 g fat, according to the USDA
Benefits This is a terrific way to sneak in more fibre, and the vegetable also includes some manganese, a mineral that helps create bone and benefits with blood glucose regulation.
