Which cheeses are keto-friendly?
Ketogenic Diet - Top 15 Foods for Ketogenic Diet
What foods are keto foods? Our clear ketogenic food list shows you the top 15 ketogenic food groups at a glance:
Meat and poultry
Contains unprocessed meat no carbohydrates making it perfect for a ketogenic diet. Beef, turkey and chicken provide us with Protein and B vitamins. Sausage products such as salami, ham and wieners are also okay if they do not contain any sugary additives or starch.
Note: Reach out to products Grazing, preferably from organic farms. Avoid too much protein: Prefer high-fat parts, such as pork belly or ribeye.
That is allowed: Beef, turkey, chicken, pork, deer, duck, veal, goat, goose, lamb, sheep, turkey, wild boar, offal. Also: salami, ham, Viennese.
Low carb vegetables
Low-carbohydrate vegetables are important sources of vitamins and minerals on the ketogenic food list. Water-rich, green (leaf) vegetables as cabbage an important role. With the right choice, you will eat daily up to 900 g Vegetables without affecting ketosis.
Note: Eliminate root vegetables and starchy vegetables such as sweet potatoes, which are high in carbohydrates, from your diet.
That is allowed:Green salads, spinach, broccoli, artichoke, asparagus, cucumber, green peppers, pak choi, Brussels sprouts, white cabbage, cauliflower, Chinese cabbage, kale, celeriac, eggplant, leek, mushrooms, zucchini.
Nuts and seeds
Natural nuts, seeds and seeds are next to meat and avocado important source of fat, which provide us with valuable and essential Omega-3 fatty acids and Omega-6 fatty acids provided. They also provide a high-quality nutrient package of minerals such as zinc, iron and magnesium as well as B vitamins. Their filling protein content makes them a great one ketogenic snack for in-between.
Note: Nuts also contain some carbohydrates and will affect your carbohydrate account. Important: Peanuts are not nuts, but are legumes.
That is allowed:Almonds, hazelnuts, macadamia nuts, pecans, walnuts, cashews, pine nuts, pistachios, pumpkin seeds, sesame, sunflower seeds, chia seeds, flax seeds, hemp seeds.
Dark chocolate and cocoa powder
A piece (10 g) of dark chocolate with 85% cocoa provides only 2 g of carbohydrates. Baking or making cocoa with unsweetened cocoa powder will not affect the state of your ketosis.
Note: The high cocoa content in chocolates is mandatory. Use unsweetened cocoa powder that does not contain any other additives.
That is allowed: Chocolate from 70% cocoa, unsweetened cocoa powder, cocoa nibs.
Even fish left in its natural state is ketogenic and provides healthy food as well Omega-3 fatty acids plenty of protein and keeps you full for a long time. The classic tuna with 0 g of carbohydrates is a very popular, ketogenic food.
Note: Quality rather than quantity counts here: Prefer fresh fish, preferably wild-caught, and eat it twice a week.
That is allowed: Tuna, anchovies, perch, cod, eel, flounder, herring, mackerel, salmon, sardines, turbot, trout, pikeperch, carp, pangasius.
Chicken eggs are low in carbohydrates and are high in protein and vitamins like A, B, and K. Your protein has one high biological value. This provides information about the composition of the amino acids in a food and how well these can be used by the body. The higher the value, the better the proteins are metabolized.
Note: For ecological reasons, use organic eggs when buying. For vegetarians, organic eggs are a valuable source of protein in a ketogenic diet. As a meat eater, limit your consumption in order to prefer proteins from meat and fish.
That is allowed: Organic free-range chicken eggs.
Also the large selection of different types of cheese persists on a ketogenic diet. You should primarily choose low-carbohydrate or high-fat cheeses such as camembert, parmesan, feta or mozzarella. But cottage cheese is also established in the ketogenic scene and is a popular and low-fat dip or spread.
Note: Cheese also contains some saturated fat and should only be consumed in moderation. Light products and low-fat cheeses are not ketogenic and therefore taboo.
That is allowed: Harz cheese, sheep cheese, Gouda, mozzarella, Brie, Camembert, Gorgonzola, cottage cheese, ricotta, mascarpone.
Fruit and berries
Finding fruit among the ketogenic foods is not easy. Allowed are Berry like strawberries and blueberries, which contain between 8 and 10 g of carbohydrates per 100 g. And don't forget to include the two rather atypical types of fruit in your menu: Avocados and olives.
Note: Tropical fruits contain too much fructose and are not suitable as ketogenic foods.
That is allowed: Currants, raspberries, strawberries, cantaloupe, cranberries, blueberries, blackberries, papaya, gooseberries, lemons, limes.
Healthy fats and oils
Medium-chain, so-called MCT fats (Medium Chain Triglycerides) are the keto boosters: They mainly consist of fatty acids Caproic acid, Caprylic acid, Capric acid and Lauric acid and are metabolized completely and particularly quickly. Our body breaks them down directly into ketone bodies. You can use coconut oil here, as it contains many of these fatty acids. Cold-pressed olive oil is great for salads and cold dishes. It not only provides healthy fatty acids, but also has an antioxidant effect.
Note: Prefer pure, cold-pressed and high-quality oils and avoid cheap vegetable products that often contain impurities.
That is allowed: Coconut oil, olive oil, MCT oil, avocado oil, macadamia oil, walnut oil, sesame oil, ghee, caprylic acid, cocoa butter, lard, palm oil, nut butters.
Drinks like unsweetened tea and coffee
Drinking plenty is a must to maintain a healthy water balance and replenish electrolytes. In addition to water, unsweetened teas and coffee are also no problem with a ketogenic diet.
Note: Take a look at the list of ingredients and prefer water and naturally flavored drinks such as cucumber water or tea with fresh ginger.
That is allowed:Water, sparkling mineral water, unsweetened tea, herbal teas, unsweetened coffee, cucumber water, coconut milk, nut and almond drinks, bulletproof coffee, lemon and lime juice, vegetable and meat broth.
Dairy products with high fat content also contain fewer carbohydrates. They provide you with protein and strengthen your teeth and bones with calcium. So that you can get more sugar from fruits and vegetables, limit your dairy product consumption. Therefore, as with eggs, the following applies: Not too much, unless you are eating a ketogenic vegetarian diet.
Note: Choose fresh, high-quality organic products, even ghee or fresh milk directly from the farm are great, high-quality ketogenic foods.
That is allowed: Whole milk, quark, Greek yoghurt, natural yoghurt, cream, sour cream, sour cream.
Seafood and animals
In addition to fresh fish, seafood and animals are also suitable as ketogenic foods. Especially Crab animals and prawns Ketarians appreciate their very low carbohydrate content and high nutrient content at the same time. Mussels, for example mussels, are slightly richer in carbohydrates (7 g per 100 g).
Note: Seafood and animals add nutrients to your keto diet, but they are relatively expensive ketogenic foods.
That is allowed: Shrimp, caviar, clams, crab, lobster, clams, oysters, shrimp, scallops, squid, lobster, crayfish.
Ketogenic baking ingredients: flours and binders
Traditional flours are not ketogenic, but there are plenty of alternatives that also provide healthy nutrients. However, they behave differently when baking than cereal flours. Many conventional binders such as agar-agar or psyllium husks are also keto-friendly.
Note: Do not directly replace flours in recipes 1: 1 with ketogenic alternatives, as they behave differently.
That is allowed: Almond flour, coconut flour, desiccated coconut, psyllium husk flour, pumpkin seed flour, guak seed flour, carob flour, nut and seed flours, potato fibers, gelatine, apple pectin, psyllium husks, agar agar, chia seeds.
A number of carbohydrate-free substitute sugars allow coffee or yogurt to be sweetened even during a ketogenic diet. The fermented grape sugar Erythritol is tooth-friendly and calorie-free, making it a favorite on the ketogenic food list.
Note: Use artificial sweeteners only in small amounts and treat them as ketogenic "stimulants". Warning: very high consumption can cause flatulence and diarrhea.
That is allowed: Erythritol, stevia, xilitol in small amounts.
Spices and herbs
Spices and herbs add variety to every kitchen - including the ketogenic one. Take into account the limited food selection high quality, pure spices taste and try out new combinations.
Note: Additives, sugars and flavor enhancers that are not ketogenic can hide in spice mixes in particular. Therefore, check the list of ingredients carefully.
That is allowed:(Sea) salt, pepper, basil, chilli powder, curry, cumin, oregano, thyme, rosemary, sage, turmeric, parsley, coriander, cinnamon, nutmeg, cloves, allspice, ginger, cardamom, paprika, dill.
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