If you’re keeping up with the latest diet trends, then Keto seems like the obvious choice. This high-fat, low-carbohydrate diet promises to have you shedding the pounds just after one week. Starting out can be confusing – what can you eat? How many carbs do you need to stay under to still be in Ketosis?
When following a ketogenic diet, you want to opt for foods low in carbohydrates that ideally contain healthy unsaturated fats. To help you get started, we’ve rounded up 7 foods you can enjoy on a ketogenic diet including cream cheese and coffee to show you that being on a Keto diet doesn’t have to be complicated.
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Biltong
All meats are naturally low in carbs, but their fat content varies. Although a giant plate of bacon and sausages sounds perfect, it’s not the healthiest option. Instead, try to make well-informed choices from this group by looking for grass-fed and organic products such as Biltong. Find out more about what is biltong here. Biltong beef is perfect for anyone following the ketogenic diet as it contains no sugar, is low in fat, and is high in protein, which the body needs to stay in ketosis. Because it’s naturally high in protein, Biltong will also help to keep your appetite suppressed until your next meal.
Low-carb vegetables
In addition to protein and healthy fats, it’s essential to consume plenty of low-carb vegetables on a ketogenic diet. Spinach, cabbage, asparagus, kale, and broccoli are all great examples of low-carbohydrate vegetables as they contain less than 10g of net carbs per serving. Cook in butter and cream or flavor vegetables with onion and garlic for a delicious side.
Coconut oil
While coconut oil contains saturated fat, which can be unhealthy is consumed in excess, it also contains medium-chain fatty acids, which, according to a study from 2015, can be converted into ketones by the body. Ketones help the body stay in ketosis, which is the body’s metabolic state to burn fat instead of carbs. You can use coconut oil to fry the meat in, add to smoothies, or add to sauces. You will want to limit your intake of coconut oil due to its saturated fat content.
Unsweetened Coffee or Coffee With Double Cream
One of the biggest problems with a keto diet is finding a drink you will really enjoy. If you’re a regular coffee drinker, there’s good news for you as you can continue to enjoy your morning coffee whilst on a ketogenic diet, although you may have to make some changes. Plain, unsweetened coffee is Keto friendly. Drinking it black is virtually calorie-free, but many people on the ketogenic diet will add extra fats to their coffee, such as double cream, coconut milk, or butter. Avoid adding cow’s milk to your brew as it can contain up to 12g of carbs, so always swap out for a low-carb alternative.
Nuts and Seeds
Most nuts and seeds are packed with healthy fats and are low in carbs meaning they’re the perfect addition to a ketogenic diet. Nuts such as pecans, Brazil Nuts, and Macadamia nuts contain under 5g of carbs for around a handful of nuts (about 20). Because nuts are high in calories, you’ll want to limit your intake to an occasional snack.
Cream Cheese
Cream cheese is a favorite amongst many people on a ketogenic diet, thanks to its nutritional values. A 30g serving contains only 2g of net carbohydrates but packs 8g of fat and only 90 calories. Cream cheese is incredibly versatile, too – you can use it as a spread on keto-friendly crackers, as a dip for vegetables, or by creating a sauce to accompany your main meal. Apart from being great for Keto, cream cheese is also a fantastic source of vitamin A, is low in lactose (a sugar found in most dairy products such as milk), and is a great source of calcium.
Seafood
Seafood is naturally high in protein and low in carbohydrates, making it one of the preferred foods for a wide range of diets, including Keto. Fish that contain high levels of Omega-3 fatty acids, such as Tuna and Salmon, are perfect for Keto as they have been found to lower insulin levels which help with fat burning on a ketogenic diet. The NHS recommends that a healthy and balanced diet should include at least 2 portions of fish per week, including 1 oily fish.
Final Thoughts
While there are various ways to follow a ketogenic diet, the 7 foods listed above are a great starting point for anyone looking to transform their dietary habits and lifestyle. There are plenty of ways you can add these foods to your diet – from tasty keto-friendly recipes to snacks and sides, food doesn’t have to be boring when you follow a ketogenic diet.
