Keto Diet,  Weight Loss

What To Eat On Keto Diet-My Top Food Choices

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Top Foods To Consider With The Keto Diet

Perhaps you have heard of the Keto or Ketogenic diet? If you haven’t maybe you have been living under a rock, it has become very popular as of late and for good reason. People all over the world have been seeing good results. The Keto diet has many benefits including weight loss, health and fitness. It can be a bit overwhelming and you may not know where to start or what to eat on Keto diet.

Below Are My Top 15 Foods To Consider While On The Keto Diet

 

Veggies-Low Carb

Lets start with veggies, below is a table so you can compare which are the better choices to make when it comes to veggies that are low in carbs. Veggies are among the top low carb options available to you for the Keto diet.

VeggieTotal CarbsServing SizeFibreNet Carbs
Tomotoes3.9100g
1.22.6
Kohirabi6.3100g3.62.6
Mushrooms3.25100g12.2
Swiss Chard3.74100g1.52.15
Zucchini3.10100g12.1
Arugula3.64100g1.52.0
Avocado8.65100g6.91.8
Radish3.5100g1.61.8
Asparagus3.9100g21.8
Mustard Greens4.7100g3.21.8
Spinach3.65100g2.21.4
Celery2.97100g1.61.4
Bok Choi2.2100g11.4
Nopales3.34100g2.31.2
Watercress1.3100g.51.15
Olives2.9100g2.8.8
Eggplant6.1100g3.15
Bell Pepper5.9100g1.82.9
Cauliflower4.5100g22.9
Cabbage ( green )5100g33
Bamboo shoots6100g2.23
Cabbage ( White )5.2100g2.43
Cucumber5.4100g.53.1
Jalapeno pepper3.6100g2.83.7
Artichoke Hearts6.5100g1.63.9
Broccoli5.4100g2.54
Bean sprouts6.6100g1.84.1
Fennel6100g34.2
Okra7.4100g34.25
Green beans7100g2.84.25
Turnips6.5100g1.84.6
Snow peas7.6100g2.65
Brussels sprouts7100g3.85.15
Kale6.5100g3.65.15
Cabbage ( red )7.5100g2.15.25
Pumpkin8.9100g16.7
Carrots 9.6100g2.87.2
Onion9.3100g1.86.8
Leek14100g1.87.0

Cheese-Low Carb

Generally speaking, there’re very few carbs in cheese. Some cheeses contain a lower carb content than other—use this list as your guide. The carb count for 1 oz of common cheeses 

Type of CheesCarbohydrates in grams
American2.4
Asiago 1
Blue.7
Brie0.1
Burrata0
Cheddar0.9
Colby0.7
Feta1.2
Fontina0.4
Gjetost12.1
Goats0.6
Gorganzolo2
Gouda0.6
Gruyere0.1
Havarti0.8
Manchego0
Monterey0.2
Mozzarella0.6
Muenster0.3
Parmesan0.9
Provolone0.6
Ricotta2.8
Romano1
Roquefort0.6
Swiss Cheese0.4
Cottage Cheese0.1
Non Fat Cottage Cheese1.9
Cream Cheese 1
Non Fat Cream Cheese1.4

 

Seafood And Proteins- Fits Well with What To Eat On Keto Diet

Seafood such as salmon, tuna and other fish are very rich in B vitamins and other keto friendly and healthy options. Most shellfish items are almost completely carb free making seafood in general to be one of the best options you can make when it comes to what to eat on Keto diet.

Proteins such as meats can be low in carbs as well, what we need to look for are the fat contents involved with the corresponding meat or seafood selection.

Below is a chart courtesy of www.seafoodhealthfacts.org

 

 

 

 

Meats-Some Awesome Choices for the Keto Diet

Type Of MeatProteinCarbsCalories
Bacon Cooked 2 slices4292
Beef, 80% lean, cooked 1 0z7074
Egg, whole, plain, large, 1 each5095
Lamb, boneless, cooked, 1 oz6072
Pork breakfast sausage, no fillers, cooked, 1.5 oz70102
Pork ribs, roasted, plain, 1 oz70104
Beef, ground, 92% lean, cooked, 1 oz8082
Beef steak, broiled or baked, 1 oz8045
Beef, chuck, blade roast, cooked, 1 oz7071
Chicken breast, roasted or baked, no skin, cooked, 1 oz7075
Chicken thigh, roasted, no skin, 1 oz9046
Clams, fresh, baked, 1 oz9139
Elk Steak, roasted 1 oz8.5041
Ham, deli style, lean, 1 oz5035
Ham, smoked, spiral, 1 oz5153
Pork chops, lean, cooked, 1 oz7157
Pork roast, loin, cooked, 1 oz8070
Turkey breast, roasted, no skin, 1 oz9038
Turkey thigh, roasted, no skin, 1 oz8052
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Eggs-Top Choice For Keto Diet

Eggs are amazing, eggs are one of the top choices for what to eat on the Keto diet. Eggs are one of the most versatile and healthiest foods we can eat, and with so many options for cooking eggs, it really is ano brainer when it comes to eggs.

One large egg contains less than a gram of carbs and fewer than 6 grams of protein, making eggs one of your top choices for Keto. Although eggs may be high in colesterol, eggs also have important antioxidants such as lutein and zeaxanthin. Most of the important ingredients are in the yolk, so make sure to eat the whole egg.

 

Nuts, Seeds and Other Fantastic Choices

For starters, nuts and seeds are healthy, high fat-low carb options for any Keto diet. Some benefits of consuming nuts and seeds include.

  • Lowering risk of heart disease
  • lowering risk of certain cancers
  • Lowering risk of depression and other chronic diseases
  • High in fiber
  • Low  carbs

Bottom Line…

There are a lot of healthy choices you can make when it comes to your diet, these are just a few good options out there for you. Making the change today to start eating healthy can make all the difference in the world. Sometimes it can be difficult to make the change and start eating healthy. I hope this article has helped you in some way to start making that change today and have an idea of what to eat on the keto diet.

 

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