Healthy foods to eat on keto diet are very important to diabetics, obese, overweight, and people with metabolic issues.
In fact, eating healthy foods on Keto diet is one of the best things to do if you want to get into ketosis faster.
Keto diet is a diet that contains a low-carb diet, healthy fats, high protein, and low calories.
Therefore, this article provides you with the healthiest type of foods to eat on keto diet.
Here are the healthy foods to eat on keto diet
Dairy products are foods to eat on keto diet
The first types of foods to eat on keto diet are foods rich in protein.
Dairy product such as Red meat, whole milk, steak, ham, sausage, bacon, butter, and yogurt contains adequate protein, especially, 9 essential amino acids.
Therefore, eating these foods on keto diet will boost your protein intake to achieve ketosis quickly.
They also improve metabolic rate and reduce appetite, therefore, helping in faster weight loss.
In addition, protein intake can make you feel full and satisfied.
Poultry products
Poultry products contain high protein. They include eggs, chicken, and turkey.
Actually, the whole egg weighs 46 grams and contains 6 grams of protein, while chicken contains more than that.
The high amount of protein in poultry products is very important in the ketogenic diet. Therefore, chicken, eggs, and turkey are some of the healthy foods to eat on a ketogenic diet.
Omega-3 fatty acids are foods to eat on keto diet
Omega-3 fatty acids have advanced health benefits.
They contain antioxidants, anti-inflammatory, anti-bacterial, anti-fungal, anti-viral, and anti-cancer properties.
Omega-3 fatty acids help prevent several chronic illnesses. It also helps in faster weight loss. Fatty fish such as salmon, trout, tuna, mackerel, tilapia, and other seafood are high in B12, iodine, and omega-3 fatty acids.
Therefore, seafood is some of the healthy types of foods to eat on keto diet in order to get into ketosis.
Furthermore, eating fish three times a week is the best thing you can do to your body.
It will help you prevent diabetes, cancer, blood pressure, heart disease, neurological disorders, and others.
Eat this fish,
- Lobster
- Mackerel
- Mussels
- Oysters
- Salmon
- Sardines
- Tuna
- Trout
Vegetables
The ketogenic diet is based on a low-carb diet; therefore, eating healthy foods that contain low-carb is very necessary.
Vegetable contains low carbs and is rich in vitamins, minerals, soluble fiber, and other antioxidants that help boost body’s immune system.
Eating vegetables such as kale, broccoli, onion, Brussels sprouts, Celery, Spinach, Swiss chard, cabbage, and cauliflower supports ketosis.
For instance, broccoli contains vitamin C, vitamin K, fiber, and other plant compounds that reduce tumor size, diabetes, and blood pressure.
Cheese are foods to eat on keto diet
Another type of foods to eat on a ketogenic diet is unprocessed cheese such as cheddar, goat, cream, and blue or mozzarella.
In fact, cheese is one of the tastiest low-carb foods that contain a low carb of around 0.4 grams per slice. This help induces ketosis that aids in weight loss.
Furthermore, cheese may help reduce the loss of muscle mass and strength.
Coconut oil are foods to eat on keto diet
Coconut oil is a very healthy fat that is highly recommended in the ketogenic diet.
This is due to the presence of medium-chain fatty acids (MCTs). MCTs help improves metabolic rates and reduces appetite. This helps in faster belly fat loss and weight loss.
Most obese and overweight people use coconut oil due to its advanced weight-loss effect.
Actually, coconut is one of the types of foods to eat on a keto diet, as it helps prevent several chronic diseases like cancer, diabetes, blood pressure, heart disease, and other metabolic syndromes.
Healthy fats are foods to eat on keto diet
Healthy fats are very important in the ketogenic diet.
They are loaded with powerful antioxidants and anti-inflammatory compounds that help prevent toxin infection.
Healthy fats reduce the risk of heart attack, cancer, diabetes, and other health complication.
Here are examples of the healthiest fats to eat in the ketogenic diet.
- extra virgin olive oil
- coconut oil
- avocado oil
- fish oil
- Lard
- Tallow
However, avoid refined vegetable oils like soybean or corn oil.
They contain transfats and saturated fats that are unhealthy when consumed in excess.
Nuts and seeds
Nuts and seeds are among the healthiest type of foods to eat on the keto diet.
In fact, nuts and seeds contain low in carbs and high in fat, fiber, protein, and various micronutrients that help you to get into ketosis.
Examples of nuts and seeds to include in the ketogenic diet are:
- Almonds nut
- Walnuts
- flax seeds
- pumpkin seeds
- chia seeds
- Peanuts
- Brazil nuts
- Macadamia nuts
- Sunflower seeds
These nuts and seeds are rich in minerals, vitamins, fiber, omega-3 fatty acids, and low carbs and some contain alpha-linolenic acid (ALA) like walnut.
They help in belly fat loss and weight loss.
In addition, nuts and seeds prevent a wide array of chronic illnesses and improve the immune system.
Certain fruits
Fruits contain a lot of vitamins and minerals. However, some fruits contain high fiber which is not recommended in a ketogenic diet.
Therefore, there are certain fruits that are very low in carbs, but high in minerals and vitamins.
- Strawberries
- Avocado
- Olives
- Apricots
- Blackberries
- Kiwis
- Oranges
- Mulberries
- Raspberries
Include Spices in your ketogenic diet
Spices such as onion, garlic, ginger, turmeric, cinnamon, mustard, oregano, and peppers contain powerful antioxidants and anti-inflammatory properties that help fight off toxin infections.
They help burn fats in the abdominal cavity and other body fats.
Spices also prevent the risk of developing certain cancer, diabetes, blood pressure, heart diseases, and many other chronic diseases.
You can also include green tea and unsweetened coffee in your keto diet for faster weight loss.
Summing It Up
The above top 10 healthy foods to include on your ketogenic diet will help you prevent several chronic diseases.
Eating animal products, healthy fats, and a low-carb diet based on real foods can help you lose weight and improve your overall health.