The ketogenic or keto diet has become more common around the world amongst the one struggling for weight loss. Apart from weight loss this method can also improve your health conditions such as type 2 diabetes and cognitive decline.
Keto diet is basically a low carb and high fat diet and has become a trend in to shed those excess pounds. Here in this article we are going to study about the foods to eat and to avoid if you are on a keto diet or starting with it.
Keto Friendly Foods To eat
The below mentioned foods are high in fat but these need to be included in your diet if you are following a keto diet.
- Eggs: The best choice is to take pastured, organic whole eggs.
- Full- Fat Cheese: This includes all types of cheese like mozzarella, cheddar, brie, cream cheese and goat cheese.
- Fatty Fish: Salmon, mackerel and herring.
- Nuts and Seeds: Almond, walnuts, pumpkin seeds, macadamia nuts, flax seeds and peanuts.
- Butter: Peanut butter, almond butter and cashew butter.
- Avocados: This is one of the most liked fruit which can be added to almost anything and enjoyed.
- Condiments: Salt, pepper, lemon juice, spices, vinegar and fresh herbs.
- Vegetables: Tomatoes, mushrooms, broccoli, peppers and greens.
- Dairy Products: Cream, butter and yogurt.
- Oils: Coconut butter, avocado oil, olive oil and sesame oil.
Foods To Avoid
The following foods are high in carb and these should be strictly avoided when you are on a weigh loosing track.
- Baked Foods: All the baked items that contain flour like, white bread, doughnuts, whole wheat bread, cookies etc.
- Pasta: Avoid eating noodles and spaghetti.
- Sugary Foods: All sweet foods that contain sugar like ice cream, candy, maple syrup, chocolates, coconut sugar and so on.
- Fruits: Citrus fruits, bananas, pineapple and grapes.
- Grains: Rice, wheat, oats, tortillas and break fast cereals.
- Beverages: Soda drinks, sports drink, fruit juices with added sugar, sweetened teas.
- Sauces: High carb sauces like dipping sauce, salt dressings, barbecue sauce.
- Vegetables: Corn, pumpkin, sweet potato, potato, butternut squash and peas.
- Alcohol: Beer and sugar based drinks.
Intake of carbs should be restricted to the larger extent. Apart from all these foods the following foods should also be avoided.
- Food items that contain artificial colors, preservatives and sweeteners.
- Fast foods, processed meat, packaged food, hot dog.
- Vegetable oil like canola and corn oil.
