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Ketogenic Foods: The 18 Best Foods for the Keto Diet

Ketogenic Foods The 18 Best Foods for the Keto Diet

The ketogenic diet has now found many followers. It is a low-carbohydrate diet and is widely used for weight loss. The majority of the calories ingested come from fat, and keto also attaches great importance to a sufficient supply of protein. Especially at the beginning, it isn’t elementary to see through which foods are ketogenic foods. For this reason, we have created a list below that will bring you closer to the best keto foods and their benefits. In addition to the foods, we will show you tips and tricks to incorporate ketogenic foods into your eating plan.

Here are 18 Ketogenic Foods for Keto Diet

1. salmon

Salmon is one of the fattiest fish and is therefore perfect for the ketogenic diet. It contains omega-3 fatty acids that are valuable for the body and provides a good portion of high-quality protein.

The fish meat also contains essential vitamins and minerals. It contains vitamins D, E, A, calcium, iodine, fluorine, selenium, and magnesium.

Salmon fillet has 0 grams of carbohydrates per 100 grams.

Here’s how you can incorporate this food into your diet:

Salmon is great for main courses on a keto diet.

For example, fry it in high-quality oil and serve with a leaf or cucumber salad. Zoodles, i.e., pasta made from zucchini, also go well with the sea fish. A trendy dish from our weight loss recipes is the gratinated salmon fillet with spinach and mozzarella – you should try it!

You can also enjoy smoked salmon as a snack or as a cold dinner.

2. almonds

Almonds are extremely rich in nutrients. They contain valuable unsaturated fatty acids and provide fiber, vitamins E, B, magnesium, and phosphorus.

Almonds provide around 4.5 grams of carbohydrates per 100 grams.

Here’s how you can incorporate this food into your diet:

Almonds are a great keto snack for in-between meals. You can also cut them into sticks and sprinkle them over salads, soups, or breakfast cereals.

Almond butter is also very suitable as a snack or to stir into creamy dishes. Almond butter is a puree made exclusively from ground almonds. The almonds are ground until their oil comes out and they turn into a cream.

Grated almonds are suitable for ketogenic breading, for example, with our baked feta in a nut crust.

3. eggs

Eggs offer a perfect mix of the macronutrients of fat and protein. If you are on a ketogenic diet, you should eat the whole egg because the yolk contains fat and all the vitamins.

This low-carb, high-fat food provides you with all vitamins apart from vitamin C. Vitamin D, and vitamin B12 are particularly abundant.

Eggs contain 1.5 grams of carbohydrates per 100 grams.

Here’s how you can incorporate this food into your diet:

There are many ways to incorporate eggs into your weight loss plan. For example, eat them in the form of scrambled eggs for breakfast. Our spicy low-carb breakfast muffins are also delicious for on the go.

They are also suitable as a main course during a ketogenic diet. Try our zoodle casserole with egg.

4. cheese

Most dairy products are not so well suited to a ketogenic diet because of their carbohydrate content. Cheese is an exception here. You can use matured cheeses such as hard cheese and various semi-hard cheeses.

Cheese contains a lot of fat and a good portion of protein. In addition, it provides calcium, magnesium, and B vitamins, among other things.

Gouda contains 0 grams of carbohydrates per 100 grams, whereas mozzarella contains around 0.8 grams of carbohydrates and feta around 0.5 grams of carbohydrates.

Here’s how you can incorporate this food into your diet:

Cheese is ideal for snacking and as a cold dinner, for example, with low-carbohydrate vegetables. Feta or mozzarella can also be used very well in salads. You can also bake various dishes with cheese.

Our low-carb cheese chips are a delicious keto snack, such as nibble in front of the TV.

5. olive oil

Olive oil should be part of your diet. This type of oil contains unsaturated fatty acids and antioxidants, which are very valuable for the body. More precisely, olive oil has an exceptionally high proportion of monounsaturated fatty acids, making it unique compared to other oils.

Olive oil contains 0 grams of carbohydrates per 100 milliliters.

Here’s how you can incorporate this food into your diet:

Olive oil goes particularly well with various salads and Mediterranean vegetables. You can also use it to sear meat, fish, and other foods. However, be careful not to overheat it.

7. berries

Most fruits are unsuitable for a ketogenic diet due to their high carbohydrate content. What you can eat, however, are berries.

Berries have a low fructose content and are full of vitamins, minerals, and phytochemicals. It makes them very healthy food that you can put on your diet with a clear conscience.

You are welcome to incorporate strawberries, blueberries, raspberries, currants, and so on. But still, keep an eye on the amounts so that you don’t consume too many carbohydrates.

Per 100 grams, strawberries contain 13.8 grams of carbohydrates, raspberries have 4.8 grams of carbohydrates, and blueberries/blueberries have 9.3 grams of carbohydrates.

Here’s how you can incorporate this food into your diet:

Berries are a great snack between meals. But they also taste very good with quarkskyr, or Greek yogurt. They can also provide an interesting flavor note in spicy salads.

7. Green leafy vegetables

Green leafy vegetables include lamb’s lettuce, spinach, kale, Swiss chard, iceberg lettuce, and any other leafy and picking salads. These varieties are shallow in carbohydrates and therefore very suitable for keto.

Per 100 grams, spinach contains 1.4 grams of carbohydrates, broccoli 2.7 grams of carbohydrates, and kale 2.5 grams of carbohydrates.

Here’s how you can incorporate this food into your diet:

To incorporate leafy green vegetables into your diet, you can try different salads. Kale and spinach are also ideal as a side dish for meat or fish and green smoothies. Homemade cream spinach, perhaps with a few fried eggs, would also be a delicious, ketogenic recipe idea.

8. Greek yogurt

Yogurt is not ideal for the ketogenic diet. However, full-fat Greek yogurt contains fewer carbohydrates than traditional yogurt.

Yogurt provides calcium, B vitamins, and other essential nutrients and keeps you full. It makes it a great food item to add to your diet. So now and then, you can treat yourself to creamy Greek yogurt.

Greek yogurt contains around 3.9 grams of carbohydrates per 100 grams.

Here’s how you can incorporate this food into your diet:

Together with a few berries and nuts, Greek yogurt is a highly delicious breakfast for weight loss. In spicy dips, refined with herbs and garlic, for example, it also tastes great.

9. nuts

Nuts are made for a ketogenic diet. They are very rich in fat and also contain extremely high-quality fatty acids. They are also rich in vitamin E and B group vitamins and provide magnesium, potassium, sodium, and phosphorus.

But be careful, not all nuts have an optimal carbohydrate content, and therefore some of them should be eaten sparingly. Examples of nuts with fewer carbohydrates are Brazil nuts, pecans, macadamias, walnuts, and peanuts. Pistachios and cashew nuts contain far more carbohydrates and should only be included in the diet in small amounts.

Walnuts provide 6.3 grams of carbohydrates per 100 grams, peanuts 10.8 grams of carbohydrates, and macadamia nuts 5.1 grams of carbohydrates.

Here’s how you can incorporate this food into your diet:

Nuts are a perfect snack. In addition, grated or chopped, they can be stirred into Greek yogurt and quark very well. As a topping for salads, soups, or curries, they are, of course, also ideal.

By the way, you can mix nut butter, coconut oil, baking cocoa, and sweetener into a keto-suitable nut nougat cream. Otherwise, as already described above, for almond butter, you can use the nut butter as a topping for various dishes or nibble a spoonful of it in between meals.

10. beef

While the keto diet is primarily based on high-fat foods, it is also essential to incorporate high-quality protein into your diet plan.

The main thing here is quality before quantity. Since you don’t have to eat tons of protein, you should make sure to buy high-quality meat from species-appropriate husbandry.

Beef is a good source of protein that you can include in your keto diet. For example, ground beef is an excellent choice for the ketogenic diet. Depending on the cut, beef also contains more fat.

Beef fillet contains 0 grams of carbohydrates per 100 grams.

Here’s how you can incorporate this food into your diet:

Beef fillet is, of course, perfect as a steak. It goes well with salad or roasted vegetables and possibly a delicious dip such as guacamole. You can also use beef very well in stir-fries.

Boiled and cooled, beef can also be processed into a tasty beef salad. It is a traditional dish from my homeland, Styria, marinated with lots of onions, a little vinegar, and pumpkin seed oil. It tastes delicious, especially in summer.

11. olives

You may or may not like olives. The fact is that they are very suitable for a ketogenic diet. They are low in carbohydrates and high in fat at the same time.

They contain a solid amount of monounsaturated fatty acids, with oleic acid being the main ingredient. Olives also ran so-called polyphenols. These have an antioxidant effect and protect your cells from free radicals.

For every 100 grams, green olives contain 4.2 grams of carbohydrates and black olives 5.0 grams of carbohydrates.

Here’s how you can incorporate this food into your diet:

Olives are also great as a small bite to eat in between. They also taste delicious in salads, in spicy Mediterranean stews, or spreads.

12. Quark/curd cheese with 40% fa

Quark is also one of the foods that should not be eaten en masse in a ketogenic diet, but it can still support your diet well. Quark contains easily digestible fat and a lot of protein. Like most dairy products, it also provides calcium and various B vitamins.

Quark with 40% fat in the dry matter contains around 3 to 4 grams of carbohydrates and 10 grams of fat per 100 grams. It’s not 0 grams of carbohydrates, but you can use high-fat quark from time to time.

Quark contains 40% fat per 100 grams. Tr. 3.2 grams of carbohydrates.

Here’s how you can incorporate this food into your diet:

Quark is very versatile. It tastes good as a cream, for example, with sweetener and almond butter, but also spicy as a spread or dip.

Quark can also be used for ketogenic cake and bread recipes.

13. Avocados

Avocados are very high in fat and therefore perfect for the keto diet. In addition to an excellent fatty acid composition, green fruits offer numerous other advantages.

Avocados provide, among other things, vitamins K, C, B5, E, and potassium and folic acid. They also contain some antioxidants and fiber.

Avocados of the “Hass” variety contain 0.4 grams of carbohydrates per 100 grams.

Here’s how you can incorporate this food into your diet:

Avocados go well as a topping on various dishes. They can also be made into dips such as guacamole. They also taste great in salads; why not try this delicious avocado shrimp salad.

You can also conjure a creamy chocolate dessert from avocado, coconut oil, cocoa, and sweetener.

14. mushrooms

Mushrooms are very low in carbohydrates and are therefore an ideal keto vegetable. They also provide quite a bit of vegetable protein. For example, mushrooms contain around 3 grams of protein per 100 grams.

With this type of vegetable, you can use any edible mushrooms, whether mushrooms, porcini mushrooms, chanterelles/chanterelles, shiitake mushrooms, and so on. All varieties provide vitamins and minerals, such as vitamin D, B2, B3, potassium, phosphorus, and selenium.

Mushrooms contain 0.6 grams of carbohydrates per 100 grams, while chanterelles end up with 0.2 grams of carbohydrates.

Here’s how you can incorporate this food into your diet:

Mushrooms are an excellent accompaniment to meat dishes. Pan-fried dishes with mushrooms also taste delicious with a bit of cream or whipped cream.

Seared mushrooms are ideal as a topping on a crispy salad. Incidentally, mushrooms are also great for filling. Our filled mushroom pizza fits nicely on a ketogenic diet plan.

15. game meat

Game meat is quite expensive, but it is highly high-quality food. It contains very high-quality protein and a fatty acid composition that is exceptionally good for the heart. It supplies omega-three and omega-six fatty acids in a very beneficial ratio for the body.

Game meat also contains numerous vitamins and minerals, such as B group vitamins, zinc, iron, and selenium.

The saddle of venison contains 0 grams of carbohydrates per 100 grams.

Here’s how you can incorporate this food into your diet:

Depending on the variety, you can eat game meat seared or use it to make hearty stews, goulash, and ragouts.

16. flaxseed

Flaxseed shouldn’t be missing from our list. Although they are high in carbohydrates, they are indigestible. That is, they don’t prevent you from reaching ketosis.

Flax seeds are real fiber bombs and can therefore support digestion well. They also contain omega three fatty acids and lignans. Lignans are secondary plant substances that have an antioxidant effect.

Flax seeds only provide around 1.4 grams of usable carbohydrates per 100 grams.

Here’s how you can incorporate this food into your diet:

You can stir flaxseed into yogurt or quark very well. They are also suitable for baking ketogenic bread or crispy crackers. You can also roast the small kernels and sprinkle them over salads or vegetable stir-fries.

17. pumpkin seeds

Pumpkin seeds are high in fat but low in carbohydrates. It makes them an excellent ketogenic food to add to your diet. The dark green snack also contains some protein.

They provide high-quality unsaturated fatty acids and plenty of essential minerals and vitamins. Among other things, it contains zinc, magnesium, iron and selenium, and vitamins E and B.

Pumpkin seeds contain 1.3 grams of carbohydrates per 100 grams.

Here’s how you can incorporate this food into your diet:

The crunchy kernels are very suitable as a snack or on the go. For example, you can roast them a little and lightly salt them; it tastes great.

Pumpkin seeds are also ideal as a crunchy topping for salads, stews, or soups.

18. broccoli

At the end of our list is a vegetable that is ketogenic and also really rich in nutrients. Broccoli contains few carbohydrates but valuable vegetable protein.

It also contains several minerals, such as potassium, calcium, iron, zinc, and sodium. Numerous vitamins such as vitamin C, B1, B6, B2, and vitamin E are included. It is also worth mentioning the phytochemicals that broccoli provides.

Broccoli provides an average of 2.7 grams of carbohydrates per 100 grams.

Here’s how you can incorporate this food into your diet:

Broccoli is a great vegetable side dish that goes well with meat, fish, and tofu. It can, of course, also be used ideally in stews, casserolessoups, salads, or stir-fries.

Conclusion

Many foods are not or only partially suitable when you are on a keto diet. Nevertheless, there are still enough ketogenic foods that make a varied and low-carbohydrate diet possible.

Of course, not only the foods presented above are suitable; there are a few more. Most importantly, when choosing foods, make sure that they are low in carbohydrates and largely unprocessed. Also, when doing keto, you should always keep in mind that you are eating high-fat, as fat is the primary source of calories.

If you dig deeper into this topic, you will see plenty of foods that you can creatively combine.

 

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