What to eat on keto?

What keto foods to eat? Though it may seem complicated at first, maintaining a healthy ketogenic diet is actually pretty simple. In fact, it is probably easier to remember a short list of things not to eat on keto.

What not to eat on keto?

Glucose molecule is what we need to keep low while on ketoTo remain in ketosis, it is important not to eat any types of foods rich in sugars and hidden sugars: carbohydrates that the body converts to glucose. This includes grains, tubers and fruits.

Avoid all sugars, processed or natural, including maple syrup, honey, agave and alike. Your sweet tooth could be satisfied by certain sweeteners, like stevia.

Grains like wheat are not keto foodsGrains like wheat, corn, rice and alike are high in carbohydrates therefore they would knock you out of ketosis. Also avoid other starchy vegetables, tubers like potatoes, yams etc as they are high in carbs.Most fruits are too high in sugars therefore should not be consumed on the ketogenic diet

Unfortunately, while many fruits (like apples, bananas, oranges) are high in healthy vitamins and nutrients, they are also high in sugars so they are not allowed on keto.

What you should eat on keto

Being an ovo-vegetarian, I do eat and recommend eating lots of above-the-ground and leafy vegetables, avocados, certain berries and eggs. Non-vegetarians may consume lots of meats and even dairy on a ketogenic meal plan.

Leafy greens are some of the best keto foodsLeafy greens like spinach, kale, chard, collard greens and alike are loaded with important minerals and vitamins. Eating them raw in your salad with healthy oils like olive or avocado oil based dressings allows your body to absorb the most of those nutrients.Above ground vegetables like asparagus are important keto foods

Above ground vegetables, especially the nutrient dense cruciferous ones, like Brussels sprouts, broccoli, cauliflower, cabbage, asparagus etc are great keto foods. They are very high in soluble fiber, vitamin C and potassium.

Macadamias are healthy nuts that are also important keto foods as they are high in healthy fatsNuts and seeds, especially macadamias and pecans are low in carbs and high in fats. You could also consume walnuts, sunflower seeds etc.

Not all berries can be consumed on keto as some of them have high sugar contents, but you could add to your shopping list some low glycemic-impact berries like raspberries and blackberries.

Avocados are excellent keto foodsAvocados are awesome keto foods as they are very good source of healthy fats, fiber and potassium. And if at the end of the day your macros are right, but you just did not have enough calories (which could slow down your metabolic rate) eating an avocado could help you sort that out, as an average size avocado could have as much as 300 calories in it.

Olive oil is one of the many healthy fats we could consume on ketoOther fats like coconut oil, olive oil, avocado oil, saturated fats, even high-fat salad dressing are great. I would recommend staying away from cheap cooking oils, like corn oil and soy oil based products.Stevia is a natural sweetener that is keto friendly

Low-carb sweeteners to use are stevia, erythritol, monk fruit etc.

Non-vegetarians have more options to get fat and protein from meat and dairy productsFor non-vegetarians, besides eggs you could get your proteins from meat and dairy products: beef, lamb, fish, poultry, eggs, butter, high fat cream, hard cheeses etc. Just make sure that your protein intake is not too high so it will not trigger gluconeogenesis, which could knock you out of ketosis.

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