Best foods to eat on a ketogenic diet.

Published: April 3, 2014

 

 

A ketogenic diet is a diet which puts one's body in a state of ketosis. Put in laymen's terms, ketosis is when the body uses fat as its main source of fuel instead of glucose. The key to a ketogenic diet is minimal carbohydrate intake (<5% of total calories consumed), and a high fat intake (50-70% of total calories consumed).
These foods are ranked based on protein, fat, and carbohydrate content.

 

DISCLAIMER: Ketogenic diets are not for everyone. Please do some research of your own if you wish to start a ketogenic diet.

 

 

  1. Fatty Red Meat

    Think a nice marbled steak, 25/75 ground chuck, or bacon. Wow! Bacon on a diet? In this case, yes. These meats have virtually no carbohydrates, and a high fat content. It just so happens that these meats are usually the most delicious.

  2. Cheese

    This includes almost all cheeses, except for cottage cheese (which is still okay!)  Cheese is very has a very high fat content and is makes it easy to introduce more fat into one's diet. Some people have a hard time getting that 50-70% fat intake, and cheese is commonly used to help solve that problem. Simply melt some cheese on your favorite low-carb foods and that goal should be easily reached.

  3. Eggs

    Any way you eat them, eggs are a staple in any ketogenic diet. High in fat and protein, and very low in carbs, eggs are great for keto. They can be prepared in a multitude of ways, providing lots of choices for the picky dieter.

  4. Olive oil

    Olive oil provides an easy to get some extra healthy fat in your diet. Even though while doing a ketogenic diet all fats are considered healthy, there's no harm in ingesting fats that are already considered healthy. Olive oil not only adds fat to foods, but it also adds flavor! Throw out the cooking spray and fry with olive oil!

  5. Heavy whipping cream

    With a whopping nearly 40% fat content, heavy whipping cream ranks in number five on the top ten. It can be incorporated into nearly anything, and tastes AMAZING (at least in my personal opinion). Use it in your coffee, just make sure to avoid sweetened coffee creamers as these contain extremely large amounts of sugar (read: CARBS).

  6. Crab/ Lobster

    Everybody needs to treat themselves, right? These succulent treats are conveniently high in fat and protein, so don't cancel those reservations for that fancy crab leg joint you've been looking forward to!

  7. Chicken

    Wait, isn't chicken low in fat? Well.. Yes it is, but the fat content can be enriched with other foods, and chicken adds a much needed variety into the diet. Just fry it in olive oil with melted cheese on top, or make a sauce with heavy whipping cream and some spices and VOILÀ!

  8. Asparagus

    Asparagus is one of the lowest carb vegetables out there, and it provides some much needed nutrients and fiber.

  9. Multivitamins

    Okay, these aren't really a food, but are extremely important on a ketogenic diet. the foods listed above do not contain all the nutrients necessary for a healthy, functioning body. Taking a multivitamin two times a day should provide ample nutrients to stay happy and healthy.

  10. Water

    Water isn't really a food either, but being on a ketogenic diet demands lots of water. Ketosis causes the body to stop retaining as much water, so more water is needed. Water also helps with feeling full and satisfied, though that is usually not a problem on keto. Try to drink at least a gallon of water a day.

Armed with this list of foods, you'll be ready to tackle the ketogenic diet. Keto is sometimes considered a lifestyle, and people who live this lifestyle swear by it.  It is one of the only ways to eat fatty foods that most people love and still lose weight. Just make sure a ketogenic diet is right for you before you decide to start one.