13 Satisfying Foods You Can Actually Eat On The Keto Diet
Being on a keto diet does not necessarily mean that you should eat bland, dull and tasteless foods. Certain tasty and delicious foods such as bacon, dark chocolate and cheese actually do follow the rules of keto diet. Specifically, these foods are high in healthy fats and low in carbohydrates. These foods would not only add flavor and variety to your diet plan, but also offer your myriad health benefits, helping you attain your health and fitness goals. With that in mind, here are 13 satisfying foods you can actually eat on the keto diet.
1. Dark Chocolate
Containing twice as much fat (64%) as carbohydrates (31%), dark chocolate is high in nutrients and antioxidants (flavanols). For this reason, it offers myriad health benefits. For instance, it fights inflammation, improves blood lipid profile and reduces the risk of heart disease. That said, it is important to note that not all dark chocolate is created equal. Dark chocolate made from raw, unprocessed cacao is the best choice here. Additionally, the cacao content should be at least 75%.
Besides being tasty, bacon contains myriad healthy nutrients including selenium, phosphorus, minerals iron, potassium, magnesium and zinc. Additionally, it contains a significant amount of vitamin B complex. However, bacon is a great keto diet food largely because of its fatty acid content. In particular, a typical batch of bacon contains about 50% and 10% monounsaturated and polyunsaturated fatty acids, respectively, with a large portion of the former being oleic acid. To put it another way, bacon is high in good (unsaturated) fatty acids. The bad fatty acids (saturated and trans fats) account for 40% of the fatty acids in a typical batch of this protein.
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Salmon is essentially a nutritional powerhouse. In particular, salmon contains high amounts of vitamin B complex, potassium and selenium. Additionally, salmon contains a type of antioxidant called astaxanthin, which benefits the skin, heart, nervous system and the brain. What’s more, salmon is loaded with long-chain omega-3 fatty acids, with a typical portion of farmed salmon providing about 2.5 grams of these essential acids. Omega-3 fatty acids are vital for the property functioning on the nervous and cardiovascular systems.
4. Coffee (unsweetened)
Coffee can help you derive more benefits from your keto diet, especially if you consume it the right way (unsweetened and without high-carb flavorings). This is because caffaine improves metabolism, meaning it can help you burn fat more effectively. Additionally, research has shown that caffeine can facilitate the production of ketone bodies by supporting the lipolysis process, helping you get into ketosis state faster.
5. Ribeye Steak
A 10-ounce portion of ribeye steak contains about 55 grams of fat. To put it another way, ribeye steak is high in fat. For this reason, it can help you reach the state of ketosis faster. Additionally, ribeye steak is relatively affordable and easily accessible, making it an ideal option for most people.
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Besides being an excellent source of protein, eggs are low in carbohydrates and high in several nutrients vitamin B complex, zinc, cholesterol, iron and copper. Additionally, they contain two powerful antioxidants called lutein and zeaxanthin, which are vital for good eye health. What’s more, eggs promote ketosis by suppressing hunger and improving insulin resistance, allowing your body to burn more fat. To enjoy the full health benefits of eggs, you have to eat the whole egg because the yolk is rich in nutrients.
7. Greek Yogurt
In addition to being a tasty snack, Greek yogurt is a low carb food, meaning it adheres to the rule of keto diet. Greek yogurt supports ketosis by decreasing appetite and increasing satiety. What’s more, it contains healthy bacteria (probiotics) that help keep the gut healthy.
Containing low amounts of carbohydrates and loaded with several nutrients, avocado is a keto-friendly food. The main nutrients in avocado include magnesium, iron, zinc, manganese, potassium, vitamin B complex, vitamin E and vitamin K.
9. Butter and cream
Similar to most dairy products, butter and cream are keto-friendly foods because they are both high in fat and low in carbohydrates. In fact, because butter is produced from milk fat, it is largely composed of fat (80%). In addition to fat, butter and cream are also rich in several other nutrients including vitamins A, D, K2 and E.
Berries, including berries such as raspberries, blueberries, and strawberries, have low sugar content. Berries are also loaded with vitamins, minerals, antioxidants and fiber. However, you should consumer berries in moderation because their carbs can add up quickly.
READ: Why You Should Take a Blueberry Break
11. Shirataki Noodles
Shirataki noodles largely consist of water (97%), fiber (3%) and trace amounts of protein, calcium and fat. Because they contain an extremely low amount of net carbohydrates per portion, you can add them to your diet plan. Shirataki noodles promote ketosis by depriving your body of carbohydrates and increasing satiety.
Cheese is both delicious and nutritious. What’s more, it is low in carbs and high in fat, meaning it is keto friendly. In fact, One ounce of cheddar cheese contains about one gram of carbohydrates, seven grams of protein and about 20% of the RDI for calcium. However, similar to other dairy products, you should consume cheese in moderation because it contains lactose, a type of carbohydrate found in dairy products. Cheese promotes ketosis by suppressing appetite and boosting metabolism.
READ: 9 Ketogenic Recipes For Anyone On a Low Carb Diet
13. Almond Flour
As the name suggests, almond flour is made from almonds instead of grains. Compared to grain flour, almond flour contains a significantly lower amount of carbohydrates. Specifically, almond flour contains just two grams of net carbs per portion (1/4 cup). You can use almond flour in a wide range of keto recipes including pancakes, pizza, bread, cookies, and pasta.
Keto diet foods do not necessarily have to be dull and tasteless. To add flavor and variety to your diet plan, incorporate tasty and versatile foods in your diet plan. Examples of such foods include salmon, cheese, almond flour, Shirataki Noodles, eggs and bacon. Moreover, you can also eat low-sugar fruits berries and avocado.
Resource: International Journal of Environmental Research and Public Health