If you have tried all kinds of diets for weight loss without many successful results, the keto diet is here for the rescue. So on your next grocery shopping, look for the best food items to eat on the keto diet and go ahead. The keto diet consists of a good amount of fats, some proteins and almost zero carbs. So Keto diet followers may want to go for meat, seafood, dairy, eggs, nuts, fats and oils in their pantry. It also includes vegetables that grow above the ground with minimum carbohydrate content.

Here is a list of items a regular in each category:

• Meat: Chicken, pork, steak, beef, lamb, bacon, turkey, ham, sausage and other high-fat meat options (in limited portions).

• Seafood: Fishes rich in good fats such as salmon, snapper, tuna, halibut, catfish, scallops, cod, trouts, etc.

• Shellfish: Crabs, clams, oysters, lobsters and mussels.

• Fats and oils: Egg (yolks preferred), butter, coconut oil, olive oil, ghee (clarified butter), lard, avocado oil and mayonnaise.

• Dairy products: High-fat content dairies such as heavy cream, all kinds and varieties of cheese- soft and hard ones, cream cheese and sour cream.

• Vegetables: Cauliflower, onion, zucchini, green beans, bell peppers, lettuce, mushroom, eggplants, tomatoes, spinach, cucumber, broccoli, cabbage, mushroom and olives are the best-suited options.

• Nuts: Almonds, walnuts, macadamia nuts, pecans, hazelnuts, and peanuts are the ones to be included. You can also consume their unsweetened butter.

• Berries: Moderate amounts of antioxidant-rich blueberries, raspberries and blackberries can be consumed.

• Beverages: Unsweetened versions of black coffee and black tea can be consumed. Alcoholic drinks such as dry wine, champagne and hard liquor can be consumed only on rare occasions.

• Spice and sweetener: Sweetener in the form of sucralose and stevia can be consumed.

Now you must be wondering why these food items are considered on a keto diet. So let’s discuss it.

Meat and poultry: Meats and poultry have a higher proportion of protein than carbohydrates and hence are a part of keto diets. Fatty beef and pork are rich in vitamins (vitamin B) and minerals. Even if lean meat is consumed, the protein content keeps you full throughout the day. In some cases, a diet of high-fat meat can enhance the good cholesterol levels in the blood.

Fatty seafood: Fatty seafood is also rich in vitamin B and protein while being carbohydrate-free. Fishes such as salmon, albacore tuna, sardines and other fatty fishes are readily available in the markets. Besides, seafood has an advantage over meat because of being rich in omega 3 fatty acids, a type of polyunsaturated fat that is beneficial to the body. Higher levels of omega 3 fatty acids have shown results in improving chronic conditions.

Oils and fats: The Keto diet involves the usage of high-fat content oils like olive oil and coconut oil as a medium for cooking. Olive oil has proven benefits of decreasing the risks of cardiovascular disorders. Coconut oil is a tastier alternative and has a higher content of saturated fats in it. It is also used by many as it contains medium-chain triglycerides, which increase the production of ketones in the body.

Dairy products and eggs: All cheese lovers can binge on eating all kinds of cheese as it is a popular feature of the keto diet. It has a good amount of protein and is also rich in calcium. Other dairy items like cottage cheese and yoghurt have lower amounts of carbohydrates with sufficient protein to balance them. Moreover, adding eggs can provide antioxidants like choline and protein to carry you through the day. 

Vegetables: Some vegetables low in carbohydrate content only make their way into the keto diet. Vegetables like potatoes and whole grains are replaced by broccoli, zucchini, cauliflower, bell peppers, beans and spinach. They have low carbs but are filled with fibres, vitamins and minerals required by the body. However, it should be consumed within limits. An excess of these vegetables can affect your keto diet and goals.

Nuts: Seeds and oil-rich nuts are a great way to incorporate monounsaturated and polyunsaturated fats into your diet with an element of crispiness. It can be used as a snack itself as they have low amounts of carbohydrate with high protein value. The best options in this category are macadamia nuts, almonds, pecans and walnuts. Sesame seeds, flaxseeds, and pumpkin seeds can also be used.

Berries: The keto diet has nearly no fresh fruits in it to avoid carbohydrates. Hence, fresh berries feel amazing and give a new flavour to the tastebuds. Blackberries, strawberries and raspberries have higher fibre content and are more suitable for the keto diet due to their low carbohydrates. Besides, they are a rich source of antioxidants. Thus, if you are craving something sweet to eat on a keto diet, berries would be your perfect choice.

Beverages: Your daily dose of caffeine in the form of black coffee or tea without sugar can be a part of the diet. Among the two, tea is a better option as it can help weight loss. Also, if it contains antioxidants like green tea, the benefits are even more.
Although these are the best food items the keto diet consists of, you may not want to start this diet without a dietician consultation. If you want more information on what to eat on a keto diet or a consultation with a dietician, get in touch with the experts at Ujala Cygnus Central Hospital.