Best Keto Diet Weight loss Foods To Eat

Top Keto Diet Weight loss Foods

In this article you will learn about the Keto Diet and the top foods to eat if you are intending to embark on a keto diet weight loss program.

What Is Keto (Ketosis)?

Ketosis is a natural metabolic state. It occurs when the body produces ketone bodies out of fat.

It uses the keto bodies for energy instead of carbs and is extremely effective if one wants to lose weight fast. There are also other health benefits too, that we will discuss later.

The easiest way to get your body into a ketosis state is to follow a very low-carb, high-fat ketogenic diet (Keto Diet).

What Is The Keto Diet?

The keto diet is a low-carb, high fat diet designed to put your body into a fast and safe state of ketosis so your body can start to burn fat quickly.

The ketogenic diet, more commonly known as the keto diet, has become extremely popular in recent times.

Studies have found that a low-carb, high-fat keto diet can accelerate weight loss, and be effective against diseases such as diabetes and epilepsy.

Keto Diet Weight loss

Evidence is also building to show that a keto diet lifestyle can have very positive effects for those suffering from; certain cancers, Alzheimer’s and various other diseases.

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Typical Carb Intake On A Keto Diet

A ketogenic diet typically limits carbs to 20–50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.

How Fast Does The Weight Fall Off On A Keto Diet?

In the first week people generally lose anywhere between 7-10lbs (3-5kgs). However, this does vary from person to person because everyone is different.

In the second week and thereafter, you should lose anywhere between 2-4lbs (1-2kgs) per week. Eventually your body will reach it optimum weight for your frame and weight loss will slow.

Ideally you will need to be eating the best keto weight loss foods to accelerate your weight loss and get your body into a quick and safe keto state.

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If you want to accelerate your weight loss further, you can take a Keto supplement such as the fast acting ‘Ketosis Advanced‘ or ‘KetoGenic Accelerator‘. Both are excellent products and do the same job as effectively as the other!

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Healthy Food Groups To Eat On A Ketogenic Diet.

1 – Seafood

Shellfish and Fish are virtually carb free and as such are extremely keto-friendly foods. Salmon, and other fish in general, are steeped and rich in vitamin B’s, potassium and selenium.

Keto Diet Weight Loss

CARB COUNTS – Here are the carb counts for a 3.5-ounce (100-gram) serving for some of the most popular types of shellfish:

  • Clams – 5 grams
  • Mussels – 7 grams
  • Octopus – 4 grams
  • Oysters – 4 grams
  • Squid – 3 grams
  • Salmon, sardines, mackerel and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in overweight and obese people.

Frequent fish consumption has also been linked to improved mental health. Aim to consume at least two servings of seafood a week.

In Summary:

The vast majority of seafoods are totally carb-free or at the very least, very low. They are also great sources of vitamins, minerals and omega-3s.

2 – Low Carb Vegetables

The best vegetables to consume are non-starchy vegetables. These are very low in both calories and carbs, and yet are high in nutrients, vitamins and minerals. Vegetable consumption is therefore tremendously beneficial for fast weight loss.

Keto Diet Vegetables

Most vegetables contain very few net carbs. However, consuming just one serving of “starchy” vegetables such as potatoes, beets or yams or could take you over your entire carb count limit for the day. So, be careful and know your veggies!

Vegetables also contain antioxidants that help protect and flush your cellular body of dangerous free radicals.

In Summary:

The net carbs in non-starchy vegetables range from 1–8 grams per cup. Vegetables are nutritious, versatile and may help reduce the risk of disease.

3 – Cheese

Cheese is both nutritious and delicious. There are hundreds of types of cheese. Fortunately for us, all of them are very low in carbs and high in fat. They make a great fit with any keto diet weight loss program.

Ketogenic Dietary Cheese

28 grams (1 ounce) of cheddar cheese provides only; 1 gram of carbs, 7 grams of protein and 20% of the RDI (recommended daily intake) for calcium.

Even though Cheese is high in saturated fat, it hasn’t been shown to increase the risk of heart disease. In fact, many studies imply that cheese may actually help in the fight to protect against heart disease.

Cheese also contains an acid called conjugated linoleic, which is a fat that has been linked to fat loss. In addition to this, eating cheese regularly may even help reduce the loss of muscle mass when dieting or in old age, as well as strengthening muscle.

In Summary:

Cheese is rich in protein, calcium and beneficial fatty acids, yet contains a minimal amount of carbs.

4 – Meat And Poultry

Meat and poultry underpin and considered the staple foods for a ketogenic diet. Fresh meat and poultry contain no carbs at all, and are rich in; B vitamins, minerals, potassium, selenium and zinc.

Ketogenic Diet For Weight Loss

Meat & Poultry are also a great source of high-quality protein, which preserves muscle mass during a very low-carb diet.

Grass fed meats are the best to consume wherever possible. Animals that eat grass, by default, deliver meat that is higher in Omega-3, conjugated linoleic acid and antioxidants, than those that are fed on grain.

In Summary:

No carbs are to be found in meat & poultry. They are rich in high-quality protein, minerals and nutrients. Grass-fed meat is the healthiest option.

5 – Eggs

Eggs are one of the healthiest and extremely versatile foods you can find. One large egg contains just less than 1 gram of carbs and less than 6 grams of protein. Eggs are therefore ideal for any ketogenic diet.

Eggs & the keto diet

When eating, it’s important to eat the entire egg. Most of an egg’s nutrients include the antioxidants; ‘lutein and zeaxanthin’, which help protect eye healthcare. Most of the health benefits of an egg are to be found in the yolk.

Egg yolks are high in cholesterol, however, consuming them doesn’t raise blood cholesterol levels in the majority of people. In fact, eggs have been found to modify the shape of LDL in a way that reduces the risk of heart disease.

In Summary:

Eggs are very healthy, containing less than 1 gram of carbs but also contain protein. They’re also high in various nutrients and enhance the health of the eyes and heart.

6 – Dairy – Cream & Butter

Butter and cream contain good fats and the fat loss related acid, conjugated linoleic. Only trace amounts of carbs per serving are found in butter and cream, making them ideal additions for anyone on a ketogenic diet.

Cream and Butter and Ketosis

Butter and cream for many years were believed to cause or at least contribute to heart disease, due to their high saturated fat contents. However, generally speaking, saturated fat isn’t linked to heart disease.

Some studies show that a moderate consumption of high-fat dairy may actually reduce the risk of heart attack and stroke.Butter and cream are rich in the fat loss related acid, conjugated linoleic.

In Summary:

Butter and cream are effectively carb-free and when eaten in moderation, promote a healthy heart. Note: Only on a low carb diet does cheese consumption yield healthy benefits.

7 – Nuts & Seeds

Nuts and seeds are low-carb, high-fat foods that are tremendous healthy when consumed in moderation.

Ketogenic Diet Foods

The frequent consumption of nuts has been linked to a reduced risk of; heart disease, certain cancers, depression and other chronic diseases. They are also high in fiber, which helps you feel full and less hungry, helping the dietary cause.

CARB COUNTS – Here are the carb counts for a 1 ounce (28 grams) serving of some of the most popular nuts and seeds:

  • Almonds – 3 grams net carbs (6 grams total carbs)
  • Brazil nuts – 1 gram net carbs (3 grams total carbs)
  • Cashews – 8 grams net carbs (9 grams total carbs)
  • Macadamia nuts – 2 grams net carbs (4 grams total carbs)
  • Pecans – 1 gram net carbs (4 grams total carbs)
  • Pistachios – 5 grams net carbs (8 grams total carbs)
  • Walnuts – 2 grams net carbs (4 grams total carbs)
  • Chia seeds – 1 gram net carbs (12 grams total carbs)
  • Flaxseeds – 0 grams net carbs (8 grams total carbs)
  • Pumpkin seeds – 4 grams net carbs (5 grams total carbs)
  • Sesame seeds – 3 grams net carbs (7 grams total carbs)

NOTE: Net carbs are the total grams of carbohydrates in any given food minus its grams of fiber and sugar alcohols. (The sugar alcohols and fiber are subtracted because they are not digested by the body.)

In Summary:

Nuts and seeds are heart-healthy, high in fiber and may lead to healthier aging. They provide 0–8 grams of net carbs per ounce.

8 – Berries

Most fruits are way too high in carbs to be included in any ketogenic diet, however, berries are an exception to the rule because they are low in carbs and high in fiber.

Keto Diet Foods

They are loaded with antioxidants that help in reducing inflammation and protecting against disease.

CARB COUNTS – Here are the carb counts for a 3.5 ounce (100 gram) serving of some of the most popular nuts and seeds:

  • Blackberries – 5 grams net carbs (10 grams total carbs)
  • Blueberries – 12 grams net carbs (14 grams total carbs)
  • Raspberries – 6 grams net carbs (12 grams total carbs)
  • Strawberries – 6 grams net carbs (8 grams total carbs)

NOTE: Net carbs are the total grams of carbohydrates in any given food minus its grams of fiber and sugar alcohols. (The sugar alcohols and fiber are subtracted because they are not digested by the body.)

In Summary:

Berries are rich in nutrients that may reduce the risk of disease. They provide 5–12 grams of net carbs per 3.5-ounce serving.

9 – Unsweetened Coffee and Tea

Coffee and tea are incredibly healthy carb-free drinks.

They contain caffeine, which increases your metabolism that enhances physical performance, moods and alertness.

Keto Foods

Drinking tea and coffee has been shown to have many surprising health benefits. They can significantly reduce the risk of diabetes.

When visiting coffee shops, stay from ‘lite’ coffee & tea lattes, as they are typically made with non-fat milk and high-carb flavourings. However, a dollop of fut fat cream is fine!

In Summary:

Coffee and tea, when taken unsweetened, contain no carbs at all, and can help boost your metabolic rate, which in turn helps you shed/burn fat. They can also reduce your risk of getting diabetes.

Other Beneficial Foods In The Keto Diet

  • Coconut Oil – has unique properties that make it well suited for a ketogenic diet.
  • Plain Greek yogurt & Cottage Cheese – Both are healthy, high-protein foods.
  • Olive Oil – Provides impressive benefits for your heart.
  • Shirataki Noodles – These are a fantastic addition to a ketogenic diet.
  • Olives – They provide the same health benefits as olive oil, only in solid form.
  • Dark chocolate and Cocoa – Not only are delicious but a great source for antioxidants.
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The Keto Diet Summary:

A ketogenic diet is not only a diet, it is also a healthy way of living. Not only does it promote safe and fast weight loss, but it also helps to control blood sugars and a whole host of other health-related benefits. The nutritional values are off the scale as well!

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