In a ketogenic diet your carbohydrate intake is limited to 20-50 grams a day. While it may seem difficult but a lot of nutritious foods fall into this radar. Here is a list of foods to consume while following a ketogenic diet.
A weight loss pill that can help you during this ketosis process is Keto Pro X 1. It is an effective weight loss product which initiates and sustains the ketosis process in your body.
Let’s come back to keto-specific foods in case you are not for the keto supplements.
Shellfish and fish are keto-friendly foods. Other fishes like salmon are rich in vitamin B, omega 3, selenium and potassium, yet they are virtually carbohydrate-free.
The carbohydrate content in various types of shellfish vary. Generally, most of the crabs do not contain much carbohydrates while different kinds of shellfish do. Though you can still incorporate shellfish into your ketogenic diet but you need to make sure that they stay within a narrow range.
Some carbohydrate content for 100 gram serving of popular shellfish choices are as follows
- Clams: 5 grams
- Mussels: 7 grams
- Octopus: 4 grams
- Oysters: 4 grams
- Squid: 3 grams
How Much to Eat? Try to eat 2 servings of seafood in a week.
Cheese is delicious and highly nutritious. There are zillion kinds of cheeses available and luckily all of them are low in carbohydrates and high in fat which make them perfect for a ketogenic diet. Apart from helping you lose weight, cheese also help you to increase muscle mass.
An ounce (or 28 grams) of cheddar cheese gives you only 7 grams of protein, 1 gram of carbohydrates and 20% of the RDI (Recommended Diet Intake) for calcium.
How Much to Eat? You can have 2-3 servings of cheese in a week.
Chances are that you may have come across the health benefits of avocados. Avocados are high in potassium and a high intake of potassium may help you make a transition to a keto diet easier.
One half of a medium sized avocado contains around 9 grams of carbohydrates.
How Much to Eat? You can have an avocado every day without any worries.
4. Nuts and Seeds
Nuts and seeds are low carbohydrate, high-fat, and healthy food. They are high in fiber and make you feel full for a long time.
Here is carbohydrate count for popular nuts and seeds for 1 ounce
- Almonds: 6 grams
- Cashews: 9 grams
- Pecans: 4 grams
- Walnuts: 4 grams
- Chia seeds: 12 grams
- Flaxseeds: 8 grams
- Pumpkin seeds: 5 grams
- Sesame seeds: 7 grams
How Much to Eat? You can eat a handful of nuts every day for maximum benefits.
Though most foods are high in carbs hence they don’t fit the bill but berries are an exception. They are low in carbs and high in fiber.
Carb count for 100 grams or 3.5 ounces of some berries are
- Blackberries: 10 grams total carbs
- Blueberries: 14 grams total carbs
- Raspberries: 12 grams total carbs
- Strawberries: 8 grams total carbs
How Much to Eat? You can replace a meal, preferably breakfast, with a bowl full of berries.
6. Coffee And Tea
Unsweetened tea and coffee are carb-free healthy drinks. You can add heavy cream to your cuppa but stay away from tea lattes and light coffees as they made with non-fat milk and have high-carb flavorings.
How Much to Drink? You can have 2-3 cups of unsweetened tea or coffee every day.
7. Olives and Olive Oil
Olive and olive oil offer same benefits. 50% of olive’s carbs come from fiber and so their digestible carb content is quite low.
An ounce or 28 gram serving of olives contain 2 grams of carbs and 1 gram of fiber.
How Much to Eat? You can add some olives and drizzle olive oil on all your salads. If you are cooking a steak or stir frying some vegetable, then do it in a dash of olive oil without any inhibitions. It is a healthy oil.
These foods shall help you reach your goal. However, if you are not particular about your eating habits and eat any junk that comes across, then don’t let this habit keep you from your fitness goals; try a weight loss supplement that works : Keto Pro X 1. This product targets the stored fat cells in your body and flushes out all the toxins thus revealing a slimmer toned you.
For others, carve a weight loss meal plan around these foods and get a fat-to-fab body.