Following are some of the best foods to eat on the keto diet, along with their serving sizes and an explanation of why theyre good for people following this eating approach.
Per 1 tablespoon (tbsp) serving:124 calories, 0g net carbs, 0g protein, 14g fat
Benefits:This is a good source of heart-healthy monounsaturated fatty acids.
Per 1 tbsp serving:124 calories, 0g net carbs, 0g protein, 14g fat
Benefits:Researchhasshown that consumption of canola oil can reduce total and bad cholesterol.(3)
Per 1 tbsp serving:116 calories, 0g net carbs, 0g protein, 14g fat
Benefits:While high in saturated fat, coconut oil mayincrease good HDL cholesterollevels.
Per 1 tbsp serving:115 calories, 0g net carbs, 0g protein, 14g fat
Benefits:Derived from coconut, MCT stands for medium chain triglycerides.Limited research suggestsMCT oil may aid in weight loss and help promote ketosis.
Per 1 tbsp serving:100 calories, 0g net carbs, 0g protein, 11g fat
Benefits:Though the serving provides 11g of saturated fat,researchhas found that butter wasnt a major factor in increasing risk of chronic conditions, like heart disease or diabetes. (4)
Per 1 slice serving:113 calories, 0g net carbs, 7g protein, 9g fat
Benefits:Cheese is allowed as you please, but cheddar is a good example of its nutrition stats. One studyfound that cheese eaters had a 12 percent lower risk of type 2 diabetes. (5)
Per 1 tbsp serving:52 calories, 0g netcarbs, 0g protein, 5g fat
Benefits:This is an easy way to add calories and fat into aketogenicdiet.
Per 1 slice serving:43 calories, 0g net carbs, 3g protein, 3g fat
Benefits:The green light on bacon may be one reason youre up for sticking to the diet, as it can make eating occasions more palatable. Just watch the sodium content, as it can add up quickly.
Per 1 thigh serving:318 calories, 0g netcarbs, 32g protein, 20g fat
Benefits:Leave the skin on here for extra fat. One thigh is a good source of selenium, zinc, and B vitamins.
Per 1 egg serving:77 calories, 1g net carbs, 6g protein, 5g fat
Benefits:Eggs contains the perfect duo of satiating protein and fat; theyre also high in the antioxidant mineral selenium.
Per 3-ounce (oz) serving (measured raw):279 calories, 0g net carbs, 12g protein, 24g fat
Benefits:Ground beef (made with 70 percent lean meat and 30 percent fat) is a higher-fat choice but thats the point here. Youll also get an excellent source of vitamin B12, which is necessary to keep energy levels up.
Per 3-oz serving:224 calories, 0g net carbs, 22g protein, 14g fat
Benefits:Youll get an impressive amount of muscle-building protein plus satiating fat in this option. Its also rich in zinc, a mineral that promotes proper thyroid functioning.
Per 1 cup (raw) serving:27 calories, 2g netcarbs, 3g protein, 0g fat
Benefits:Asparagus contains bone-building calcium, plus other minerals, such as potassium and magnesium, which has been linked with blood sugar regulation.
Per avocado serving:160 calories, 2g net carbs, 2g protein, 15g fat
Benefits:The creamy fruits are packed with fiber, something that you may lack on the keto diet. They also are an excellent source of immune-revvingvitamin C.
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The Keto Diet: 7-Day Menu and Comprehensive Food List ...
