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Begin Your Keto Journey: A Comprehensive Ketogenic Diet Food List

What’s with the Keto Noise?

The keto definition is as follows: Ketogenic diet (or keto diet for short) is a low-carbohydrate, high-fat diet associated with numerous health benefits.

Numerous studies have demonstrated that this type of diet can aid in weight loss and overall health improvement. Ketogenic diets are beneficial in the prevention and treatment of diabetes, cancer, epilepsy, and Alzheimer’s disease.

The ketogenic diet is a very low carbohydrate, high fat diet that is very similar to the Atkins and low carbohydrate diets. It entails drastically reducing carbohydrate intake and substituting fat for carbohydrates. This carbohydrate restriction induces a metabolic state called ketosis in your body.This results in your body becoming extremely efficient at burning fat for energy. Additionally, it converts fat to ketones in the liver, which can be used to power the brain. Ketogenic diets have been shown to significantly lower blood sugar and insulin levels. Along with the increased ketones, this has a number of health benefits.

The following are some of the best keto diet foods to eat on the keto diet, along with their serving sizes and an explanation of why they’re beneficial to those who adhere to this eating style.

Avocado Oil

124 calories, 0g net carbohydrates, 0g protein, 14g fat every 1 tablespoon (tbsp) serving

Benefits 

This keto diet for beginners food is a good source of monounsaturated fatty acids, which are beneficial for the heart.

Oil de canola

canola oil

124 calories, 0g net carbohydrates, 0g protein, 14g fat per 1 tbsp

Benefits

 Research indicates that canola oil usage can help to lower bad cholesterol.

Cocoa Butter

116 calories, 0g net carbohydrates, 0g protein, 14g fat per 1 tbsp

Benefits 

Since coconut oil is heavy in saturated fat, it can help to raise “good” HDL cholesterol levels.

MCT Liquid

115 calories, 0g net carbohydrates, 0g protein, 14g fat per 1 tbsp

Benefits

 MCT stands for medium chain triglycerides, which are derived from coconut. MCT oil has been shown in some studies to aid in weight loss and produce ketosis. 

Butter

Butter

100 calories, 0g net carbohydrates, 0g protein, 11g fat per 1 tbsp

Benefits

Although butter contains 11 g of saturated fat, research indicates that it is not a significant risk factor for chronic illnesses such as heart disease or diabetes. 

Cheddar Cheese

113 calories, 0g net carbohydrates, 7g protein, and 9g fat per slice

Benefits 

While any type of cheese is acceptable, cheddar provides an excellent example of nutritional profile. According to one study, cheese eaters had a 13% decreased chances of type 2 diabetes. 

Extra-Heavy Cream

cream

52 calories, 0g net carbohydrates, 0g protein, 5g fat per 1 tbsp

Benefits 

This is a simple way to supplement a ketogenic diet with calories and fat.

Bacon

43 calories, 0g net carbohydrates, 3g protein, 3g fat per 1 slice

Benefits 

The green light on bacon might be one of the reasons you’re committed to sticking to the plan, as it can make mealtimes more appetizing. However, do keep an eye on the sodium content, as it can quickly accumulate.

Chicken Thigh

318 calories, 0g net carbohydrates, 32g protein, and 20g fat per thigh

chicken thigh

Benefits

Keep the skin on for added fat. A single thigh has significant amounts of selenium, zinc, and B vitamins.

Eggs

77 calories, 1g net carbohydrate, 6g protein, 5g fat per 1 egg

Benefits

Eggs have the ideal combination of satiating protein and fat and they are also a good source of the antioxidant element selenium.

Beef Grinder

minced beef

279 calories, 0g net carbs, 12g protein, 24g fat per 3-ounce (oz) serving (measured raw).

Benefits 

Ground beef (prepared with 70% lean meat and 30% fat) is a higher-fat option — but that is precisely the idea. Additionally, you’ll receive an excellent source of vitamin B12, which is required to maintain normal energy levels.

New York Strip Steak

224 calories, 0g net carbohydrates, 22g protein, 14g fat per 3 oz serving

Benefits 

This option provides an impressive amount of muscle-building protein as well as satiating fat. Additionally, it is high in zinc, a mineral that aids in thyroid function.

Asparagus

Asparagus

27 calories, 2g net carbs, 3g protein, and 0g fat per 1 cup (raw) serving

Benefits 

Asparagus contains calcium, which helps build bones, as well as other minerals like potassium and magnesium, which have been linked to blood sugar regulation.

Avocado

160 calories, 2g net carbs, 2g protein, and 15g fat per 12 avocado serving

Benefits

Avocados are high in fiber and they are a good source of immune-boosting vitamin C.