Keto Diet is one of the diets being used by a large number of people these days. As everyone knows, the Keto diet is a new diet that lets you eat meat, poultry, fish, etc. Well, for the meat lovers this diet is surely motivational. Carbohydrates which is one of the major factors of gaining weight is limited to 20-50g per day in a Ketogenic Diet. Yes, that is a major attraction and is more effective in losing weight quickly.
Usually, the Keto Diet will include foods with low carbs, healthy fats, proteins, fiber, and antioxidants. It is not very difficult to prepare keto meals for your diet plan. There are a lot of easy keto plans that will not take much time for you to cook your daily meals.
Next, I am going to give you an idea about the various Keto Diet Foods that can be used for your diet plan.
Keto diet Foods – A complete keto food planner for Vegetarians & Non Vegetarians
Let us start first with
non-vegetarian foods items followed by others for a Keto Diet.
1) Poultry and Meat
These two food items are rich in
vitamin B, minerals, zinc, potassium, and high-quality proteins. Hence meat and
poultry are considered as essential foods on a ketogenic diet. Such potentials
of meat and poultry can help in protecting your muscle mass during the Keto
Diet.
When you are choosing the meat, make sure that you opt for grass-fed meat since such meat will have higher amounts of omega 3 fats and antioxidants.
2) Seafood
Seafood is considered as keto diet food since fish and most of the shellfish have either no carbs or very fewer carbs. Fishes such as Salmon, Sardine, Mackerel and other fatty fishes are extremely good for your health. Omega 3 fatty acids in such fish can lower the insulin levels and increase insulin sensitivity in people who are obese or overweight.
It is highly recommended to consume
seafood twice a week even when you are on a Keto Diet or not.
If you include fish more in your meals, the chances of getting ill will be
reduced and it can also give you good mental health.
3) Vegetables (Low
Carbs only)
While picking the veggies for a Keto Diet Plan, you must choose the low carb vegetables. I say a big NO to potatoes, sweet potatoes, and carrots which are high in carbohydrate. But do not worry, there are other veggies that you can use a substitute for all these. So, here are some of the best low carb veggies / best veggies for keto plan you can consume when you are on a Keto Diet.
a) Cauliflower
– this can be used as a substitute for rice or potato mash. You can also make a
puree with cooked cauliflower that can be added to your meat, poultry or fish.
b) Kale – one of the superfoods which consist of Vitamin A, vitamin K, vitamin C, vitamin B6, manganese, calcium, potassium copper, etc. So, now you know why Kale is known as a superfood and keto-friendly. Moreover, Kale helps in reducing cholesterol from your body which reduces the risk of a heart attack. Consuming Kale helps in preventing cancer, high blood pressure, and anti-depressant because of the antioxidants in it. Likewise, the protein and fiber in kale can help in reducing weight while you are on a Keto Diet.
c) Spinach
– another green leafy vegetable loaded with vitamin c, vitamin a, calcium and
iron. This leafy veggie can be used in any of your meals and is easily
available in the market.
d) Bell
Peppers – this pepper that comes in 3 different colors includes
vitamin c and potassium and can be used in your meal very easily. All you have
to do is cut them into slices or small pieces as you wish and just sauté them
in olive oil and serve it along with your meat or fish. Baking or grilling with
some poultry is also good options for a perfect meal.
e) Arugula
– this is also known as salad rocket, Italian cress, and rucola which is loaded
with calcium, potassium, folate vitamin c, k and a. This veggie helps a lot in
keeping a good healthy body. It can be used as a topping for your main dish,
can be used in a salad, etc.
f) Zucchini–
a very tasty vegetable that can be used as a substitute for pasta. You can
shred or slice the zucchini and bake them or even fry it to have a delicious
crunchy snack. There are many ways you can cook this summer squash like baking,
stuffed and steaming, deep-frying, etc. It consists of vitamin c, vitamin a and
calcium.
g) Broccoli – high in fiber and protein, this veggie can be used in soups, salads, casserole, etc. Broccoli is very filling, so adding this green veggie to your keto diet plan could be a wise decision.
h) Celery – this green veggie is famous for high water content in it. Thus, it is very important to include such a vegetable to your keto diet. Dehydration is common when you undergoing a Keto Diet Plan. So, apart from drinking enough water, it is also important to include a veggie that has high water content.
i) Asparagus
– delicious green veggie that can be added to your salads or as a side dish for
your meat or poultry. You can sauté this in olive oil and sprinkle some pepper
and salt to it. It just tastes so yummy and is also rich in fiber and folate.
You can also include tomatoes,
lettuce, mushroom, eggplant, bok choy, turnip, etc. to your keto diet
plan.
4) Eggs
Eggs can be added to your
breakfast, lunch or dinner. If you are a person who loves to eat eggs, then go
grab a carton of eggs and store in your fridge. Rich in protein, an egg is a
perfect keto-friendly food item that you can consume daily. You should always
eat the egg fully to get the whole protein from it. Avoiding the yolk cannot
give you enough proteins that you require. Eggs can easily fill your
stomach and it also keeps the blood sugar stable. It also includes antioxidants
like lutein and zeaxanthin that helps in protecting your eyesight.
6) Cheese
There are 100 varieties of cheese
available in the market and yes, you can add this delicious food item in your
Keto Diet Meal Plan. Cheese is high in fat and low in carbohydrate; thus, it
makes a perfect keto-friendly food item. It is rich in protein, calcium and
other fatty acids including conjugated linoleic acid that helps in losing the
fat and improving the composition of the body. You can use cheese in your keto
diet foods quickly and easily by just shredding them as a topping or
you can even bake your burger or meat with cheese, just the way you like it.
7) Coconut Oil
This is one of the best oils that can be used for cooking your keto diet foods. Coconut oil can reduce the belly fat and it also helps in reducing the weight for obese people. This oil is rich in medium-chain triglycerides which increases the ketone production. This oil is also good for your brain and nervous system.
8) Olives & Olive
Oil
Olives and olive oil are good for a keto diet plan since olives are high in heart-healthy monounsaturated fats and other antioxidants. You can use olives or olive oil in your salads, to fry any of your meat, poultry or fish or even you can sauté your veggies in olive oil that can add an extra flavor to your keto meal. Always shop extra virgin olive oil as it can protect your heart by avoiding any swelling and also progresses the function of your arteries.
9) Nuts and Seeds
You will surely feel like munching on something in the evening or when you are watching a movie. So, nuts or seeds are a healthy choice as a snack. Nuts and seeds are low in carbs but rich in fat. Consuming certain nuts can reduce the risk of heart attack, a certain type of cancers, depression and other serious illness.
Some of the nuts that you can add
to your keto diet are Almonds, Brazil Nuts, Pecans, Pistachios, Walnuts, Chia
Seeds, Flax Seeds, Pumpkin Seeds, and Sesame Seeds. Out of these, chia and
flaxseed help in reducing the belly fat and also helps in reducing weight. You
should only consume grounded flaxseed and also you should not consume more than
what is required. It applies to all the food that you eat. Do not overeat any
food items.
10) Coffee and Tea
without Sugar
Both Coffee and Tea are not bad for health. But if you add sugar and milk to it, then it becomes high carb drinks. So, avoid using milk and sugar and just have your black coffee. You can choose Green Tea as an option for keto diet foods which is better for your health and skin.
Read Also : Tea Vs Coffee – The Best Energy Drink Motivating Healthy Life
The caffeine in these drinks can
enhance your metabolism, resulting in improving your physical and mental
performance. Drinking unsweetened coffee or tea can also reduce the risk of
diabetes. If you do not like to have coffee without milk, you can use heavy
cream to it as a substitute for milk.
11) Dark Chocolate and
Cocoa Powder
I know it is difficult to stay away
from desserts if you are a person who loves chocolates and ice-creams. So, for
those dessert lovers, you can consume dark chocolate which is a keto-friendly
food item. Dark chocolate can decrease blood pressure and can also keep your
arteries healthy which results in reducing the risk of heart diseases. Cocoa is
rich in antioxidants and thus a keto diet planner can add
these to your diet.
12) Fruits
Avocado and Berries are the best
choices for a keto diet.
Avocado is rich in vitamins and
minerals including potassium. It can be used in your diet as a salad or a
smoothie or you can even include in your meal in any way you want. Consuming
this can improve your good cholesterol and triglyceride levels. Strawberry,
Raspberry, Blackberry are some of the berries that you can add to your meal.
Make smoothies or eat them raw with your
breakfast or dinner. Apart from berries, you can opt for watermelon, lemon,
star fruit, etc. that are low in fat and carbs. Drinking warm lemon water first
thing in the morning can help in reducing belly fat and weight. It also helps
in easy digestion and avoids gastritis.
13) Cottage Cheese
& Plain Greek Yogurt
Both cottage cheese and plain Greek
yogurt are healthy and high-protein food and thus these 2 items can be added
into your keto diet plan. Even though both have a small number
of carbs, you can still include in your keto diet as these
food items can easily fill your stomach.
14) Butter and Cream
When you are on a keto diet,
both butter and cream can be used since they produce only good fat. Make sure
that you do not eat a lot of it. The moderate use of these is healthy. A good
dollop of cream in your unsweetened coffee can be a good option and you can
sauté your veggies in butter.
These are some of the Best Keto Diet Food that you can include in your diet for losing weight, to control the blood sugar and for other health-related benefits.
7 Day Keto Planner
You should follow a proper Keto Diet to get the result. When you decide that you need to undergo a Keto Diet, then start planning first. Make a list of keto diet food items that you can consume and go for purchasing the products. Make a Keto Diet Planner and save it on your phone or laptop or just write it down on a paper and stick it on to your fridge. I will be giving a few tips and 7-day Keto Diet Plan for you to start with.
First and foremost, know what food items can be included in your keto diet plan and also their benefits. I have already shared a good number of foods you can eat on keto diet above. Still, you can research more if you like and learn about keto-friendly foods.
Monday
Breakfast: Scrambled eggs in butter
with some sautéed green veggies
Snack: a handful of almonds
Lunch: Grilled salmon with the
spinach salad
Snack: Zucchini fries with
mayonnaise
Dinner: Pork chops with mashed
cauliflower and red cabbage coleslaw
Tuesday
Breakfast: Veggie omelet with
cheese
Snack: Brazil nuts
Lunch: Roasted chicken with
broccoli and cream sauce
Snack: Plain Greek yogurt with nuts
as toppings.
Dinner: Grilled shrimps with lemon
and butter sauce and sautéed asparagus
Wednesday
Breakfast: Stuffed bell pepper with
eggs and cheese
Snack: a handful of berries
Lunch: Grass-fed burger with shredded
cheese wrapped in iceberg lettuce and salad.
Snack: Kale chips
Dinner: Grilled Sardine with
avocado and tomato salad
Thursday
Breakfast: A smoothie with berries
and almond milk with crushed nuts as toppings
Snack: 2 hard-boiled eggs
Lunch: Roasted turkey with
cream-cheese sauce and salad
Snack: Sliced salami and olives
Dinner: Zucchini noodles with
meatballs and cheese
Friday
Breakfast: Chia pudding in coconut
milk topped with crushed almonds and pecans
Snack: Pistachios
Lunch: Salmon burgers (bunless)
with pesto sauce. You can wrap your salmon in lettuce or add bok choy salad
Snack: Unsweetened coffee or dark
chocolate
Dinner: Stuffed avocado with
chicken and bacon salad
Saturday
Breakfast: Boiled eggs with
mayonnaise and asparagus
Snack: Macadamia Nuts
Lunch: Caesar salad with chicken
Snack: Sliced cheese and bell
peppers
Dinner: Zucchini fritters with a
green salad
Sunday
Breakfast: Low carb berry smoothie
Snack: Dried seaweed strips and
cheese
Lunch: Smoked salmon with fried
kale and broccoli and avocado salad.
Snack: Guacamole with low carb
veggies
Dinner: Artichoke and spinach
stuffed chicken breasts
Keto Diet Plan for Vegetarians
For vegans, the same keto diet can be followed by avoiding any meat or poultry. You can follow the meal plan mentioned above but make substitutes for the non-veg food items. Here are some of the best keto diet foods for vegetarians.
a) Tofu – you can substitute tofu for meat, poultry, and egg since tofu is high in protein. This is the best meat substitute on keto diet plan .
b) Vegan
cheese – for pies, dips, and veg burger patties
c) Coconut
– coconut milk, shredded/grated coconut can be used in your breakfast, lunch or
dinner
d) All
low carb veggies – as mentioned above
e) Cauliflower
– can be made a rice or mash that can fill up your stomach easily.
f) Snacks
– All the nuts mentioned in the above list can be included in your vegan keto
diet plan.
Now you have got an idea on how to
move forward and make the best keto diet planner for weight
loss. If you are a person who is suffering from blood sugar or any other kind
of diseases, always consult your doctor before starting a keto diet
plan. According to your health and body, your doctors can suggest what
to eat and what to avoid. People with no blood pressure or sugar, you can go
ahead with the meal plan mentioned above. For the best result, continue the
keto diet for amount 6 weeks without any fail. I know a few people who had undergone
a keto diet and lost all their fat and overweight. So, the keto diet is sure to
reduce your weight and make you healthy. Stay tuned to our site and we will be
discussing easy keto plans and recipes soon.
