What foods does the ketogenic diet include?

With this article you will have at your fingertips a complete list of foods allowed on the ketogenic diet or keto diet . If you plan on not following a strict ketogenic diet, try to avoid processed sources like refined flours when consuming carbohydrates. Remember that organic products will always be a better option for your overall health.

Fats and oils :

When following a ketogenic diet, fat makes up the vast majority of your calories. These foods will provide you with the high-quality fats you need:

Coconut oil
Extra virgin olive oil
MCT oil (excellent dietary supplement that will give you a sustainable energy boost and help you stay in ketosis)
Ghee (clarified butter that does not contain lactose)
Animal fat (such as lard)
Butter
Blue fish, rich in omega 3 fatty acids
Egg yolks

Protein:

Take into account a moderate consumption of protein.

Beef, pork, lamb, poultry, organ meat (very rich in nutrients)
Fish
Tofu
Eggs
Seafood (prawns, mussels, clams, oysters, lobster and crabs)
Nut butters (100% natural, no added sugar)
Tempeh

Fruit:

Blueberries
Raspberries
Blackberries
Strawberries
Avocado
Lemon and lime

Vegetables:

Chard
Broccoli
Zucchini
Cabbage (cabbage), Red cabbage, Kale (kale or collard greens)
Brussels sprouts
Cauliflower
Endives
Spinach
Canons
Sprouts (sprouts)
Lettuce (radicchio, romaine, endive, trocadero, buds, etc)
Tomato
Cucumber
Arugula

Dairy products:

Although it seems contradictory to what you are used to seeing, always choose whole products. Avoid 'light' or 'low-fat' products, since in them the fat has been replaced by added sugar.

Kefir
Whole milk
Cheese (cured Manchego, gouda, cheddar, mozzarella, brie, blue cheese, parmesan, feta ..)
Liquid cream for cooking
Plain yogurt (or Greek yogurt)

Nuts and seeds :

Brazil Nuts , Macadamia and Pecans
Pipas pumpkin and sunflower
Seeds of chia, flax (linseed) and sesame

Drinks :

Water
Coffee
Green tea, Red tea
Infusions

Spices and aromatic herbs :

Basil
Cinnamon Ceylan
Cardamom
chilli powder
Cilantro
Cumin
Turmeric (great anti-inflammatory)
Laurel
Nutmeg
Oregano
Parsley
Sweet or hot paprika, cayenne and black
Ginger root powder
Rosemary
Salt
Thyme
Spice mixes

Sweets :

Cocoa (pure)
Chocolate without added sugar
Erythritol and Stevia (for a low carb sweetener

¿Te resultó útil esta entrada de blog? Yes (1) No(0)

Posted in: Nutrition & Recipes

Cereal bars: healthy and nutritious summer snack

Posted in: Nutrition & Recipes
09/07/2020

2202 views 12 Liked

Cereal bars are perfect for summer. To always carry in your bag and offer a healthy snack to the little ones in the...
Read more
Veggie pancakes to start the day with energy

Posted in: Nutrition & Recipes
09/07/2020

2056 views 11 Liked

Do you fancy a special breakfast? These healthy pancakes made from buckwheat flour and whole oats are the ideal...
Read more
4 tips for a more balanced diet

Posted in: Nutrition & Recipes
10/07/2020

1718 views 14 Liked

In a perfect world, we would follow suggested dietary guidelines every day, get enough physical activity, and get an...
Read more
Dietary Recommendations for Seniors

Posted in: Nutrition & Recipes
10/07/2020

1875 views 11 Liked

Eating healthy and knowing that you are getting the right amount of essential nutrients and other important dietary...
Read more
Foods to activate the immune system

Posted in: Nutrition & Recipes
21/10/2020

7669 views 2 Liked

All real foods are important in our daily diet because of the amount of nutrients they provide us. Among their...
Read more