Foods to Include in Your Menu If You Are on a KETO Diet

The keto diet is one of the most popular diets right now. This very low-carb, high-fat diet is effective for weight loss, diabetes and even epilepsy.

The keto diet usually limits carbohydrates to between 20 and 50 grams a day. Although this may seem challenging at first glance, many foods can easily fit into this eating plan and provide you with the nutrients you need without depriving you of tasty food.

Here are some healthy foods to include in your menu if you are on a keto diet:

Seafood

Fish and seafood are foods that are very well suited to the keto diet. Salmon and other fish are rich in B vitamins, potassium and selenium, but contain virtually no carbohydrates.

The carbohydrate content of different types of seafood, however, varies. For example, while shrimp and most crabs contain no carbohydrates, other types such as mussels, octopus and oysters do.

Low-carb vegetables

Vegetables that do not contain starch are low in calories and carbohydrates, but rich in nutrients, including vitamin C and several minerals. Another important thing to know about them is that many vegetables can replace higher-carb foods. For example:

• Cauliflower can be used to imitate rice or mashed potatoes;
• "Zoodles" can be made from zucchini;

If you are on a keto diet and are finding it difficult to choose suitable vegetables, here are a few suggestions:

• Asparagus;
• avocado;
• broccoli;
• cabbage;
• cauliflower;
• cucumber;
• green beans;
• eggplant;
• kale;
• lettuce;
• olives;
• peppers (especially green);
• spinach;
• tomatoes;
• zucchini.

Cheese

There are hundreds of types of cheese. Fortunately for cheese lovers, most are very low in carbohydrates and high in fat, which makes them great for the keto diet. Cheese is high in saturated fat, but it has not been shown to increase the risk of heart disease. In fact, it may help protect against it. In addition, regularly eating cheese may help reduce the loss of muscle mass and strength that comes with weight loss.

Meat

Meat and poultry are considered staple foods of the ketogenic diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and several important minerals. They are also an excellent source of high-quality protein, which has been shown to help preserve muscle mass during a very low-carb diet.

Eggs

Eggs are one of the healthiest and most versatile foods on the planet. One large egg contains less than 1 gram of carbohydrates and about 6 grams of protein, which makes eggs an ideal food if you are on a keto diet. It has also been shown that eggs trigger hormones that increase the feeling of fullness.

It is important to eat the whole egg, since most of an egg's nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which support eye health.

Coconut oil

Coconut oil has unique properties that make it suitable for the keto diet. To begin with, it contains medium-chain triglycerides, which, unlike long-chain fats, are absorbed directly by the liver and converted into ketones or used as a quick source of energy. In fact, coconut oil is used to raise ketone levels in people with Alzheimer's disease and other disorders of the brain and nervous system. 

Yogurt and cottage cheese

Plain Greek yogurt and cottage cheese are healthy, high-protein foods. Although they contain carbohydrates, they can still be included in the keto diet if consumed in moderation. Half a cup (105 grams) of plain Greek yogurt provides 4 grams of carbohydrates and 9 grams of protein. The same amount of cottage cheese provides 5 grams of carbohydrates and 11 grams of protein. Both yogurt and cottage cheese have been shown to help reduce appetite and promote a feeling of fullness.

Olive oil

Olive oil offers impressive benefits for your heart. It is high in oleic acid, a monounsaturated fat that has been found to reduce risk factors for cardiovascular disease. In addition, extra virgin olive oil is high in antioxidants known as phenols. These compounds further protect heart health by reducing inflammation and improving artery function.

Nuts and seeds

Nuts and seeds are healthy foods that are high in fat and low in carbohydrates. Frequent consumption of nuts is associated with a reduced risk of heart disease, certain types of cancer, depression and other chronic diseases. In addition, nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall. Here is what you should know about the carbohydrates contained in a small serving (28 grams) of the most commonly eaten nuts and seeds.

• almonds: 6 grams of carbohydrates total;
• Brazil nuts: 3 grams of carbohydrates total;
• cashews: 9 grams of carbohydrates total;
• macadamia nuts: 4 grams of carbohydrates total;
• pecans: 4 grams of carbohydrates total;
• pistachios: 8 grams of carbohydrates total;
• walnuts: 4 grams of carbohydrates total.

Red berries

Most fruits are too high in carbohydrates to be included in a keto diet, but red berries are an exception. They are low in carbohydrates and high in fiber. In fact, raspberries and blackberries contain as much fiber as digestible carbohydrates. These small fruits are packed with antioxidants that fight inflammation.

Here is the amount of carbohydrates you will find in 100 grams of your favorite red berries:

• blackberries: 16 grams of carbohydrates total;
• blueberries: 12 grams of carbohydrates total;
• raspberries: 12 grams of carbohydrates total;
• strawberries: 9 grams of carbohydrates total.

Butter and cream

Butter and cream are good fats that are worth including in your keto diet. Each of these products contains a minimal amount of carbohydrates.  Like other fatty dairy products, butter and cream are rich in linoleic acid, which may promote the loss of body fat.