Best foods for the ketogenic diet

7 BEST FOODS FOR THE KETOGENIC DIET.

The ketogenic diet for the fat loss is super famous as it is super effective and really makes the fat cry.

The ketogenic diet stands out from other conventional fat loss diets not just on the basis of effectivity but the macros too. Conventional fat loss diets are High protein, Moderate/Low carbs, and Low fats.

It is surprising how the ketogenic diet is completely different from the conventional diet as it is very low carb, High fat, and moderate protein diet and super effective in burning the fat.

It might seem tough to design a ketogenic diet as you have to consider high fatty foods yet keeping carbs super low. But here’s a list of best food options for the ketogenic diet which will make it easier for you to plan your own ketogenic diet.

To force your body into ketosis state to make the ketogenic diet work, we will be focusing on foods high in fat low in carbs.

Also, check out this comprehensive guide on the ketogenic diet for beginners: Everything you need to know about the ketogenic diet.

1.Avocado.

Avocado-Ketogenic food

Avocado contains some amount of carbs but most of that carb is the dietary fiber which isn’t absorbable. So it contains so little carbs that are actually absorbable in the body. Hence it is one of few low carbohydrate high fat foods.

Most of the calories in avocados come from fats which makes it the best fit for the ketogenic diet. Apart from that, most of these fats are in the form of healthy Monounsaturated fats. You will get a decent amount of healthy keto fats from Avocado.

Avocado is rich in micronutrients like vitamin K, vitamin C, folate, vitamin E, riboflavin, niacin, and pantothenic acid. And minerals like Potassium, Manganese, Magnesium, and Copper.

Avocado contains nearly zero cholesterol.

Macro contents of Avocado:

For 100 grams of avocado:

MacrosAmount
Fats15 grams
Proteins2 grams
Carbs9 grams
Dietary fiber7 grams

2.Whole Eggs.

Whole eggs-Keto food

The ketogenic diet is a high-fat diet but you should also consider eating enough proteins to avoid muscle loss.

Whole eggs are the best solution for this as these provide quality proteins and a lot of fats too.

There was a lot of arguing earlier that the cholesterol in egg yolks are bad for the heart health but fortunately, new studies have shown that cholesterol in eggs doesn’t affect the cholesterol in the blood.

These being super low in carbs is the perfect fit for the ketogenic diet.

Eggs are also full of micronutrients which are important in muscle strength, brain function, eye-healthy, and weight management. Eggs are rich in Vitamin D, Vitamin B12 and B2, antioxidants and also choline.

Macro contents of Whole eggs.

Contents for 1 large egg :

MacrosAmount
Fats5 grams
Proteins6 grams
Carbs0.5 grams
Dietary fiber0 grams

3.Butter.

Butter-Keto food
Image by jacqueline macou from Pixabay

Butter is a good add-on for some meals. It will increase fat intake and will also make the food taste good.

Try adding butter to all possible meals you can. Butter is one of the best low carb high fat foods.

For example, a Whole egg omelet cooked in a decent amount of butter is a perfect keto meal.

Butter is also rich in many micronutrients like Vitamin A, Vitamin D, Vitamin E, Vitamin B12, and Vitamin K2.

However, you won’t get a lot of micros from butter throughout the day as butter is usually consumed in smaller amounts but it is worth adding in your daily intake.

Macro contents of Butter.

For one tablespoon ( 14 grams ):

MacrosAmount
Fats11.5 grams
Proteins0.12 grams
Carbs0.01 grams
Dietary fiber0 grams

4.Cheese.

ketogenic food-Cheese
Image by Alexey Klen from Pixabay

Same as butter, cheese is also a high-fat dairy food and hence a great option to be added in your ketogenic diet.

Eat cheese separately or make some cheese scrambled egg out of it.

There are no. of benefits of eating cheese. Eating cheese will strengthen your bones and minimize the effects of aging in the future, Cheese is a good source for calcium, Cheese can also reverse hypertension by lowering blood pressure, and more.

You can try cottage cheese rather than normal cheese because it is a bit healthier than the normal ones. But also cottage cheese carbs are a bit high.

Cheese contains the goodness of a number of essential micronutrients, including protein, calcium, zinc, phosphorus, magnesium, vitamin A, vitamin B2 (riboflavin) and vitamin B12.

Macros contents of cheese.

As per 100 grams cheddar cheese:

MacrosAmount
Fats33 grams
Proteins25 grams
Carbs1.3 grams
Dietary fiber0 grams
It can be seen from the table that cheese is one of the foods with low carbs high fat.

5.Almonds.

Almonds keto food

Not just almonds but many nuts are perfect keto food options.

Eating a handful of almonds soaked overnight on your way to the work, while working or doing lectures is an easy way to add the consumption of almonds in your diet.

A study done by the Journal of the American Dietetic Association shows that consuming almonds increases vitamin E levels in the plasma and red blood cells, and also lowers cholesterol levels.

Almonds are rich in fiber, calcium, vitamin E, riboflavin and niacin.

Macro contents of Almonds.

Content for a handful of almonds ( 20-24 whole almonds):

MacrosAmount
Fats14 grams
Proteins6 grams
Carbs6 grams
Dietary fiber3.5 grams

6.Fatty fish.

Salmon fatty fish for ketogenic diet

Fatty fishes are a great addition to the ketogenic diet as they are high in fats and healthy for a number of reasons.

Salmon, trout, mackerel, sardines, herring, etc are some of the healthy options for fatty fishes. Let us talk about Salmon in our context.

Salmon is rich in omega 3 fatty acids.

Salmon is a great source of a number of micronutrients like B-Vitamins[ Vitamin B1 (thiamin), Vitamin B2 (riboflavin), Vitamin B3 (niacin), Vitamin B5 (pantothenic acid), Vitamin B6, Vitamin B9 (folic acid), Vitamin B12 ], Potassium, Selenium, Anti-oxidant (Astaxanthin), etc.

Macro contents of Salmon fish:

For 100 grams of Salmon:

MacrosAmount
Fats13 grams
Proteins20 grams
Carbs0 grams
Dietary fiber0 grams

7.Boiled chicken.

chicken for keto

You might be wondering how did boiled chicken make it into the list of the ketogenic foods as it contains almost no fat at all.

Well, Keeping carbs very low is one of the important points of the ketogenic diet and it can be challenging to get sufficient proteins without increasing the carbs intake.

So boiled chicken breast is the way to go. It contains zero carbs.

The chicken will help you retain your muscle mass during your ketogenic cut program.

Chicken breast is also a very good source of seleniumphosphorus, vitamin B6, and niacin.

Macro contents for boiled chicken breast.

For 100 grams:

MacrosAmount
Fats4 grams
Proteins31 grams
Carbs0 grams
Dietary fiber0 grams

List of Keto food options in short.

  • Avocado.
  • Whole eggs.
  • Butter.
  • Cheese.
  • Almonds.
  • Fatty fishes ( Salmon ).
  • Boiled Chicken (To fulfill protein requirements yet keeping carbs low.)

All these food options will help you design your own ‘diet high in fat’ i.e keto-friendly diet.

About the author

Nachiket Kolte

Hi, I'm Nachiket Kolte a fitness blogger with an obsession for fitness. This website is dedicated to helping people learn about fitness and achieve their fitness goals easily.

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