Keto Friendly Foods. If you are wondering what to eat on the ketogenic diet, you will find the answer in this article.
The ketogenic diet is a very low-carb, high-fat diet. Especially those who want to lose weight, those with insulin resistance, PCOS patients, etc. Those with metabolic diseases should try keto at least once.
This is such a diet that it is really not easy to do. But once you switch to a ketogenic diet, it is very difficult to quit if you do it properly. In this diet, the body uses fats to obtain energy. That is, previously stored fats, including the local ones, are used to produce energy. So, while doing keto, it takes a short time for you to lose weight and even see improvement in your diseases. That’s why, once you start the ketogenic diet, you cannot let go easily.
The main goal of the keto diet is to put your body in a state of ketosis. It means the body burns fat instead of carbohydrates for fuel. You should try to consume keto friendly foods to stay in ketosis. For more detailed information on topics such as what is a ketogenic diet, who can do keto, etc. you can read my article titled “What Is a Ketogenic Diet“.
Normally, our body uses sugar, or carbohydrates, as fuel to obtain energy. While on a ketogenic diet, we get our energy needs from fat, not sugar. This means that we need to follow a low-carb, high-fat diet.
On the ketogenic diet, we should get 70-80% of our daily calories from fats, 5-10% from carbohydrates and 10-20% from proteins.
How many carbs can I eat on a keto diet?
The amount of carbohydrates that should be consumed on the ketogenic diet varies between 20g and 50g. Because the ideal carbohydrate ratio varies depending on the person’s body and insulin sensitivity. While some people can get out of ketosis with 30g, others can still manage to stay in ketosis with 50g. However, when first starting the ketogenic diet, the recommended amount of carbs is 20 grams net. I also recommend you to start with 20 grams net.
Ketogenic diet is a very low-carb, high-fat, moderate-protein diet. Sounds simple. But it can be confusing if you don’t know what foods you can eat. What to eat on the ketogenic diet? Here, I have prepared a guide for you about the keto friendly foods. These foods should definitely be on your shopping list.
Keto Friendly Foods
Foods that should be on your shopping list:
- Healthy fats (extra virgin olive oil, coconut oil, avocado oil, butter)
- Animal proteins (eggs, fish, red meat, chicken, turkey)
- Low-carb vegetables (leafy greens, cauliflower, broccoli, mushrooms, zucchini, eggplant)
- Fatty dairy products (cheese, cream, whole milk, yoghurt)
- Plant-based milks without added sugar (almond milk, coconut milk, hazelnut milk, walnut milk)
- Oil seeds (almonds, walnuts, peanuts, hazelnuts, pumpkin seeds, sunflower seeds, chia seeds, flax seeds)
- Red berries (strawberries, raspberries, blackberries, blueberries) and avocados
Healthy Fats
Keto Friendly Foods. The majority of calories come from fat. It makes fats a very important element of the diet. Mono and polyunsaturated fats (omega 3-6-9) should always be our first choice. Although keto is a fat-rich diet, this does not mean we can eat any fat. It’s important to choose high-quality, unprocessed oils. Like extra virgin olive oil, butter, and MCT oils (coconut oil, etc.). Also you should pay attention to your overall calorie intake.
While fats are an important component of the ketogenic diet, balance and moderation are still essential for overall health. 1 gram of fat is calculated as 9 kcal.
Animal Proteins
Proteins are generally quite filling and can help control appetite and reduce overall calorie intake. Animal-based proteins are considered complete proteins. They contain all the essential amino acids that the body cannot produce on its own.
It is rich in essential nutrients such as animal-based proteins. Also B vitamins (including B12), iron, zinc and omega-3 fatty acids. These nutrients are crucial for maintaining overall health, energy metabolism, and proper immune function. At the same time, adequate protein intake is essential for the maintenance and growth of lean muscle mass.
1 gram of protein is calculated as 4 kcal.
Low Carb Vegetables
Low-carb vegetables are in the keto friendly foods list as well. They are an important component of the ketogenic diet due to their fiber content and minimal impact on blood sugar levels. Including a variety of low-carb vegetables in the diet provides essential vitamins, minerals and antioxidants that contribute to our overall health.
If there is not enough vegetable intake in the diet, the body will quickly consume stored vitamins and minerals. We start to see deficiency symptoms. We should calculate net carbohydrates and consume variety, but not too much.
Due to their high fiber structure, vegetables can also be a solution to constipation. Constipation is a common symptom of keto flu.
1 gram of carbohydrates is calculated as 4 kcal.
Full-Fat Dairy Products
The reason why I specifically mention this category as fatty is not just to increase fat intake into the body. Full-fat dairy products are automatically low in carbohydrates. So, if we have 2 types of cheese in front of us, take a look at the fat content on the nutrition label. You should choose whichever is more fatty. There is another subtlety regarding cheese. If possible, it would be better to choose hard cheeses rather than soft cheeses. Because an aged cheese naturally contains less carbohydrates.
My same warnings apply to cream as well.
The cream should contain 35% animal fat. 18% and plant-based oils have unhealthy ingredients like palm oil, are high in carbohydrates, and are not suitable for keto.
Due to the nutritional content of dairy products, they contain high amounts of all macros. So, even though it is full fat, it contains a certain amount of carbohydrates. For this reason, you cannot eat or drink to your heart’s content on the ketogenic diet. The amount must be adjusted by calculation. Otherwise, it may throw you out of ketosis.
Plant-Based Milks
Plant-based milks, without added sugar, are included in our list of keto friendly foods. Such as almond milk, coconut milk, walnut milk, hazelnut milk, are all ketogenic and healthy alternatives of regular milk. Since they are very low in carbohydrates, you can choose them instead of regular milk. But except oat milk. Because even without added sugar, oat milk is very rich in carbohydrates and is not suitable for a ketogenic diet.
Nuts and Seeds
Oilseeds are rich in healthy fats, including monounsaturated and polyunsaturated fats. Contributes to the overall nutritional profile. They provide essential vitamins and minerals such as magnesium, zinc and vitamin E. They are rich in fiber and fat. It contains moderate amounts of protein and is low in carbohydrates. This makes seeds and kernels excellent keto friendly foods.
But it should not be forgotten that you cannot consume any food in moderation on the ketogenic diet.
If you pay attention to your portions, you can easily reach your macros. You will also have a pleasant and satisfying snack.
Examples of oilseeds; almonds, hazelnuts, walnuts, peanuts, pumpkin seeds, sunflower seeds, chia and flax seeds can be given as examples. I recommend that you choose these seeds raw rather than roasted.
Berries
Red berries are rich in antioxidants that reduce inflammation and protect against diseases. They reduce inflammation in the body. It is low in carbohydrates and high in fiber. These features make them one of the keto friendly foods. In fact, even the presence of fruit in the ketogenic diet can be called a blessing. Because, as you know, fruits have high carbohydrate content. Except for red berries, thankfully. Although it cannot be eaten in abundance, red fruit can be consumed in moderation on the ketogenic diet.
Raspberries and strawberries, in particular, are low in carbohydrates and high in fiber. Although blackberries and blueberries have lower carbohydrate content than other fruits, they may not fit into strict keto diets.
Ketogenic Diet List (Sample)
After waking up:
- 1 cup of plain filter coffee or Turkish coffee with coconut oil
Breakfast:
- Omelet with parsley and green onions
- Tahini bread
- Olives
- Walnuts
- Avocado
- Cream cheese or cheddar, goat, Gouda
- Arugula
Lunch:
- Tuna salad
- Gherkin pickle
- Mayonnaise
- Lemon juice
Snack:
Dinner:
Dietitian
