Top 10 foods a keto diet should include

Burning fat by eating fat. Sounds too good to be true, right? Wrong. The ketogenic diet is a high-fat, low carbohydrate diet that sees dieters getting 80% of their calories from fat, 15% from protein, and around 5% from carbohydrates. Studies have shown that by following a ketogenic diet you can’t just lose body fat, but it could improve certain conditions such as type 2 diabetes and improve the symptoms associated with epilepsy too.

While it can be challenging to eat this way, there are plenty of delicious and nutritious foods you can eat on this diet. Below we explore the top 10 foods a ketogenic diet should include.

Beef biltong

One of the most delicious and convenient snacks you can consume on a ketogenic diet is beef biltong. Biltong has a whole host of nutritional qualities that make it perfect as part of a keto diet plan. Just one 35g bag contains a high amount of protein, which can help to keep hunger pains at bay. For keto to be successful, a person needs to get the majority of their daily calories from fats and proteins so that they are fuller for longer, and biltong is the perfect snack for the job!

If that wasn’t enough, one study in older women found that a diet high in protein-rich meat such as biltong led to 8% higher levels of HDL, the good cholesterol type than a low fat diet. Biltong boxes are a great way to get your high protein snack in bulk.

Cheese

Eating cheese and still being able to shred body fat? That’s right! Most cheeses are naturally high in fat and low in carbohydrates making them an easy win for the ketogenic diet. Many people believe that because cheese is high in saturated fat that it’s bad for you, but studies have shown that cheese can help to protect you against heart disease! Some of the best cheeses to include are cheddar, feta, halloumi, cream and cottage cheese.

Berries

You’d be right for thinking that fruits are high in carbohydrates, but berries are the exception to that rule. Berries such as blueberries are lower in carbs than fruits such as apples and bananas, so they help keep hunger at bay for longer. They’re also packed to the brim with antioxidants, which is great for the immune system and the reduction of inflammation – bonus!

Dark chocolate

Chocolate lovers rejoice! Dark chocolate is as good for this diet as it is for the soul. Depending on the cocoa content, dark chocolate can be an excellent source of vitamins and minerals and contains a great amount of fibre. That doesn’t mean you have a free pass to solely eat chocolate though! It should be at least 70% cocoa to qualify as a keto-friendly treat.

Eggs

Eggs are one of the best things you can eat whilst following a ketogenic diet. They are high in protein, B vitamins and antioxidants and have been shown to trigger hormones that increase feelings of fullness.

Coconut oil

Coconut oil is a staple of any high fat diet as it is 100% fat, and the good kind of fat too! The fats in coconut oils are called medium-chain triglycerides, which are used by the liver for energy and studies have shown that it’s incredibly effective for producing ketones for fat burning.

Unsweetened tea and coffee

If you’re a regular tea or coffee drinker there’s some good news for you as you can continue to enjoy these while on a keto diet. Avoid adding sugars or sweeteners to it wherever possible as this will hinder results, and if you like your morning cuppa milky – try to reduce how much you put in or swap out for a high-fat alternative such as heavy cream, coconut oil, or butter.

Low carbohydrate vegetables

Low starchy vegetables such as broccoli, cauliflower, and spinach are low in calories and carbohydrates but are jam-packed full of vitamins, minerals, and fibre to keep you fuller for longer. While they are low in carbs, you’ll want to moderate how many you eat in each sitting as too many can kick you out of ketosis.

Avocados

Avocados are a great source of healthy fats and oleic acids. Incorporating them into your ketogenic diet routine can help to reduce cholesterol and improve heart health. Avocados are also rich in lutein, which studies have shown, helps to improve eye health too.

Seafood

Seafood such as salmon, sardines, mackerel, and shellfish are incredibly keto-friendly. These fish are not only rich in omega-3 fatty acids, which have been found to lower insulin levels, but they also contain high levels of vitamins B, potassium, and selenium too.

Whilst there are many ways to follow a ketogenic diet, the above 10 foods are a great starting point for anyone looking to transform their lifestyle. There are plenty of ways that you can incorporate these foods into your diet – from healthy flavoursome recipes to wholesome snacks that will keep hunger at bay, the possibilities are endless when you follow a ketogenic diet.