ketogenic diet food list A low-carb diet is that defines your carbohydrates, such as those found in sweeteners diet and bread. It is much found in protein and healthy vegetables. I have put here ketogenic diet food list for people who makes decisions on eating and shopping. People who want to lose weight should try ketogenic diet food list different types of low-carb diet below:
Vegetables that are grown above ground and are green leafs. If you go for natural, sounds good for you but not to worry if you not. Natural and non-natural vegetables have the same nutrients.
Vegetables are important for our healthy diet. Some vegetables have high amount of carbohydrates, so we cut them from our diet and choose best for a ketogenic diet that are in low-carb. You can guess these like spinach, which is dark green and leafy.
So Best Low-Carb Vegetables with nutrition are given below in a table:
|Asparagus||Half cup cooked without salt||20||2.16g||1.8g|
|Broccoli||Half cup cooked without salt||27||1.86g||2.6g|
|Carrots||Half cup cooked without salt||27||0.59g||2.3g|
|Cauliflower||Half cup cooked without salt||14||1.14g||1.4g|
|Onions||1 onion without salt||26||0.82g||0.8g|
|Green Pepper||1 small peeper||15||0.64g||1.3g|
|Cucumber||Half cup sliced||08||.34g||0.3g|
|Peas||1 cup without salt||134||8.58g||8.8g|
|Celery||1 cup without salt||27||1.25g||2.4g|
|Butternut Squash||1 cup without salt||82||1.84g|
|Green Beans||1 cup boiled (non-salted)||228||12.48g||16.6g|
|Tomato||1 normal size||22||1.08g||1.5g|
Vegetables Vitamins & Minerals Tables given below
Fruit are also important sources of nutrients. Potassium, fiber, vitamin C and folic acid are including in fruit sources. You may try blueberries, cranberries or strawberries and citrus fruit which contain phytochemicals that protect from cancer and relating other health benefits. Also fruit are good for maintenance of your body. Your risk of heart disease, stroke, developing kidney stones and protect your bones from damage, are reduce by potassium in fruit.
Each day two and a half cups of fruit are recommended, depends on you that how many calories intake in a day and find out type you need given below:
|Avocado||1 medium||322||4.02 g||13.5 g|
|Apple||1 medium||95||.47 g||4.4 g|
|Olives||1 tablespoon||10||0.07 g||0.3 g|
|Lychees||1 cup||125||1.58 g||2.5 g|
|Banana||1 normal||105||1.29 g||3.1 g|
|Blueberries||1 cup||1.1 g||84||3.6 g|
|Orange||1 normal||62||1.23 g||3.1 g|
|Pears||1 pear||103||0.68 g||5.5 g|
|Pineapple||1 cup chunks||82||0.89 g||2.3 g|
|Cranberries||1 cup||46||0.39 g||4.6 g|
|Kiwi fruit||69 g||42||0.79 g||2.1 g|
|Lemon||1 without skin||24||2.4 g||0.92 g|
|Watermelon||1 medium||86||1.74 g||1.1 g|
|Strawberry||1 cup||46||0.96 g||2.9 g|
Fruits Vitamins & Minerals Tables given below
Fats and Oils:
During ketogenic diet, fats will be most in your routine diets. Fats are important for human bodies, but they can be alarming for us if we choose false.
Tuna, trout, shellfish and wild salmon can be support you for Omega-3’s balanced diet, because you have to build a balance diet in between Omega-3’s and Omega-6’s. If you don’t like fish, or any allergic reason then I suggest you to take some oil of fish which is krill oil. Krill oil also have Omega-3’s fatty acid similar to those in fish oil. You can visit Omega 3 and Omega 6 to know about essentials fatty acids.
Fat is a combination of saturated and unsaturated fats like macadamia nuts, avocado, coconut oil, egg yolks and butter are preferred by people because they are less infection and more stable.
There are number of different ways to make your meal with both fats and oils like Vinaigrette, Mana’eesh and meat with butter etc.
ketogenic diet food list that are much better for fats and oils:
- Macadamia Nuts
- Chicken Fat
- Beef tallow
- Olive Oil
- Coconut Oil and butter
- Red Palm Oil
- Peanut Butter
Nuts and Seeds:
Nuts are very helpful and nutritious. Nuts and seeds have many benefits such as vitamins, fiber, and other chemicals that may restrict cancer and heart disease. people are hesitating to eat nuts but they are high in essential amino acids and healthy fats, making them helpful for a vegetarian’s diet. Avoid peanuts because they are legumes which are not authorized to be in the ketogenic diet food list. Macadamias, walnuts and almonds can be eaten in small amounts. Cashews and pistachios are highly in carbohydrates, so carefully eat them.
Omega-6 Fatty Acids are large amount in nuts, so over eating may be discouraged. Nut and seed are also used as a flours like almond flour. Nuts and seed which are include in ketogenic diet with nutrients are given below in a table:
|Brazil Nuts||6 whole nuts||186||4.06g||2.1g|
|Chestnuts||10 boiled kernels without salt||206||2.66g||4.3g|
|Macadamia Nuts||1 ounce||204||2.24g||2.4g|
|Pistachios||49 kernels non-salted||162||6.05g||2.9g|
|Pumpkin Seeds||1 ounce||163||8.46g||1.8g|
|Sesame Seeds||1 tablespoon dried (non-salted)||52||1.6g||1.1g|
|Sunflower Seeds||1 ounce without salt||165||5.48g||3.1g|
Nuts and Seeds Vitamins & Minerals Tables given below
You can also calculate the daily value (%DV) of nutrient by:
- Dividing the amount of a nutrient in a serving size by its daily value, then
- Multiplying that number by 100
For example, food has 3 mg of iron and the daily value for iron is 14 mg, then the % DV for iron would be like that
(3 mg ÷ 14 mg)
answer × 100 = 21% DV
Proteins are macronutrients that is perfect to build muscles. It is normally found in meat, fish, eggs and other products such as nuts and legumes. There are four best macronutrients such as carbohydrate, protein, fat, and alcohol. 65-75% fats, 20-30% protein, and 5% or less of carbs are recommended as good macronutrients.
When you are select the organic products, grass fed and grain fed then in these protein is found. The body requires higher amounts of macronutrients to maintain life. 4 calories present in one gram of protein. About 15 percent of a human body weight is made by protein.
There is some protein diet which is include in ketogenic diet given below:
Fish: catfish, flounder, halibut, mackerel, salmon, snapper, tuna and trout.
Shellfish: oysters, lobster, crab, scallops, clams and squid.
Whole Eggs: You can prepare like fried, deviled, boiled, poached, and scrambled.
Meat: Beef, Goat, Lamb, and other wild animals. Fatty acids are present in grass-fed and grass-fed is much better as compared to others.
High fat organic milk products are used instead of low fat. So below we represent ketogenic diet which is include in dairy:
ketogenic diet food list high-fat dairy:
- Heavy Whipping Cream
- Hard and soft cheeses
When people are on the ketogenic diet there is common that they loss excessive amount of water in your bodies, it has a natural water pill effect. if you have any problem in urinary system, you should take care about that and properly checked by physician.
There are ketogenic diet beverages are given below:
- Lemon and lime juice (counted amount)
- Herbal tea (sugar-free)
- Decaf tea (sugar-free)
- Coconut milk (sugar-free)
- Flavored sparkling water (sugar-free)
- Almond milk (sugar-free)
- Soy milk (sugar-free)
Spices are analyzing from herbs, which are parts of green leaves plants used for tasteful food. Cinnamon, cloves, mustard and many other spices have strong effect as an antimicrobial property. Spices are more commonly used in Asian countries.
Carbohydrates are present in spices that makes them risky for ketogenic diet followers. So add them in different recipes at calculated rate.
- Sea salt
- Red pepper
- Black Pepper
- Basil (Ocimum basilicum)
- Powdered chili
Food to kept away from ketogenic diet
In ketogenic diet aspect, there are foods that makes you double-minded. So you have to care and kept away such. Some of these types of food are:
Spices: careful when using peeper, onion powder, garlic powder, bay leaves, allspice, cinnamon and ginger, because carbs are present in spices. Carbonated water (sugar free): many people using these drinks because of sugar free but they are artificial sweeteners.so if your intake then takes at calculated rate.
Tomato Products: tomato sauces canned are used by many people. Carbs are high in these types of product, so be careful while consuming.
Peppers: these are also high in carbs, so use at calculated ratio. You should stay on green peppers instead of others.
Antibiotics: syrups, cold drugs and flu quick relief products are rich with carbs. low-sugar and sugar-free product use instead those which are mention first, so always go for these and available easily.
Obesity can be:
If you are obese then be careful with the cheese and nuts because they may be over eaten. You should eat one cup of fruit in a day.
You may be eating sweet potato if you don’t need to lose weight. So you are not obese then you can eat more carbohydrates.
These are things given below, you can eat if don’t need to weight loss.
Potatoes, sweets potatoes and alike.
Rice, oats, quinoa and others.
Legumes: adzuki beans, soya beans, Lentils, black beans, beans and many others.