Keto Food List With Maya Donna: What To Eat and Avoid on the Keto Diet

1. Seafood

16 Keto Foods You MUST Eat For Weight Loss

OK, so not everyone is a lover of seafood, but both fish and shellfish are extremely keto-friendly.

Fish like salmon is one of the best sources of essential fatty acids, and it’s also so easy to cook.

Let’s also not forget about all those extra-added health benefits that come with salmon such as its B vitamins, selenium, and potassium.

Oh, and it’s pretty much carb-free as well.

Salmon fish cakes, anyone?

With shellfish, you need to be slightly more vigilant when counting carbs, as the amounts from shellfish to shellfish vary.

For super low to almost-zero-carb options, opt for either shrimp or crab.

Some of the more popular shellfish contain the following carbs per 3.5 oz / 100 g serve:

  • Squid: 3g
  • Oysters: 4g
  • Octopus: 4g
  • Clams: 5g

 

2. Low-Carb Vegetables

16 Keto Foods You MUST Eat For Weight Loss

There’s a reason why below-the-ground growing vegetables are off-limits on the keto diet, and it’s not because they’re the uglier sisters of the other above-the-ground ones.

Above-the-ground vegetables are non-starchy and are much lower in both calories and carbs.

Not only this, but they’re also nutrient-dense and packed with numerous beneficial health properties, including vitamin C.

At face value, your above-the-ground vegetables may seem higher in carbs than what you want to consume in a day, but this is because of their high fiber content, which isn’t digested and absorbed like other carbohydrates.

And this is the reason why it’s recommended to count your net carbs and not the total ones.

If you’ve forgotten, your net carbs are the total amount of carbs minus the fiber.

Potatoes, sweet potatoes, yams, and beets are extremely starchy, and just one small serving can take you well over your entire carb limit.

So if you’re thinking, “one potato won’t hurt”, don’t bother – it’s not worth being thrown out of ketosis for it; especially when it can take anywhere from 24 hours to 7 days to get back into ketosis.

What you can do is add more color to your plate and make broccoli, cauliflower, spinach, kale, and Brussels sprouts your friends (yes, there are some delicious ways in which the latter can also be prepared…roasted sprouts with bacon are a Godsend, as is fried cauliflower rice).

The net carb count for these non-starchy above-the-ground vegetables ranges from less than 1 gram for an entire cup of raw spinach to 8 grams of net carbs for a cup of Brussels sprouts cooked to your liking.

There are so many other extra-added benefits when it comes to consuming non-starchy vegetables, which you probably don’t need telling about.

 

10. Nuts And Seeds

16 Keto Foods You MUST Eat For Weight Loss

The guys at the gym are always joking that I’ve turned into a bit of a bird.

Trust me it has nothing to do with my beak-shaped nose but my constant grazing on nuts and seeds, which make for an excellent source of food that is both high in fat and low in carbs.

Nuts and seeds cut the risk of heart disease, some cancers, depression, and a few other chronic diseases.

What’s more, they’re also high in fiber, which will add to that feeling of fullness and help you remain regular (too much information? You’ll thank me later!)

But not all nuts are created equal.

Most nuts and seeds are relatively low in their net carb count, however, the amount can vary considerably between nut types.

In the nut department, Brazil nuts, walnuts and pecans are definitely the best with only 1 gram of net carbs per ounce  

Macadamia nuts, which are my personal favorite, are not too far behind with only 2 grams of net carbs per ounce.

Almonds have 3 grams of net carbs for every ounce and cashews come in at the highest with 8 grams of net carbs, so they definitely need to be limited.

Forget your fancy flavored nuts (you know those delicious honey-coated ones and the chili and lime varieties), as these have extra non-keto additives, and not to mention honey is basically pure sugar, but just in a liquid form.

You might also be wondering why the world’s most famous bar snack, peanuts, hasn’t featured.

That’s because peanuts are considered to be a legume, which makes them non-keto compliant, and let’s be honest the idea of how many dirty hands that have gone into those bowls at your local bar is enough of a reason to avoid them.

There are many so-called keto blogs out there that showcase some seemingly delicious recipes containing peanuts or peanut butter, and these should also be avoided and have not been created by people really in the know.

But all is not lost – there are other nut butters out there, such as almond butter or macadamia nut butter, which can easily replace that decadent peanut butter.

Seeds also make for an excellent low-carb snack.

With a little bit of creative thinking, they can also be added to a variety of things, such as salads and stir-fries.

And if you’re going to get your keto baking game on, they’re a wonderful addition to low-carb keto bread and cracker recipes.

Flaxseeds are God’s seed gift to the keto world.

They’re packed with fiber and have 0 net carbs.

Chia seeds make for an amazing pudding and only have 1 gram of net carbs per ounce.

Sesame and pumpkin seeds come in at slightly higher with 3 grams and 4 grams of net carbs respectively, but when eaten in moderation, it’s hardly going to tip you over the edge.

11. Berries

16 Keto Foods You MUST Eat For Weight Loss

Berries are an amazing addition to a ketogenic diet.

As a self-confessed former fruit addict, I’m happy I can still include these into my way of eating

Everything that you’ve learned about fruit previously is wrong.

Fruit may have a lot of beneficial vitamins, but most are also laden with sugar in the form of fructose, which translates into carbs.

Compared to the other fruits, berries are relatively low in carbs; not only this but they’re also high in fiber, especially raspberries and blackberries.

They’re also loaded with a whole heap of goodness, which includes a plethora of antioxidants that help reduce inflammation and protect against disease.

A hundred grams of the below-listed berries include the following net carb counts:

  • Strawberries: 6 grams of net carbs
  • Raspberries: 6 grams of net carbs
  • Blackberries: 5 grams of net carbs
  • Blueberries: 12 grams of net carbs

12. Butter And Cream

16 Keto Foods You MUST Eat For Weight Loss

The only thing better than butter and cream is more butter and cream.

Both of these foods include a number of healthy fats that are perfect when it comes to a keto diet.

For a long time, both butter and cream were considered to be evil, with many people, even medical professionals, stating that they contribute to heart disease because of their high saturated fat content.

But the good news is more recent studies have debunked these myths.

In fact, it’s now quite the contrary with some research suggesting that moderate consumption of high-fat dairy products might even cut your chances of heart attacks and strokes.

Just like other high-fat dairy foods, both butter and cream are high in conjugated linoleic acid, which is the fatty acid that promotes fat loss when combined with a healthy low-carb diet.

13. Shirataki Noodles

16 Keto Foods You MUST Eat For Weight Loss

Now, these were a great find, and I’m just sorry it took me so long to discover them.

With less than 1 gram of carbs per serve, these noodles that are made up of mainly water, are a fantastic addition to a keto diet.

Shirataki noodles contain viscous fiber, which helps slow down the movement of food when it travels through your digestive tract.

The result? You guessed it – a decreased sense of hunger, which is most welcome when you’re trying to kick your dirty snacking habits from your former life to the curb.

Not only this, but the viscous fiber also prevents blood sugar spikes, which helps with both weight loss and diabetes control.

14. Olives

16 Keto Foods You MUST Eat For Weight Loss

Previously, the only olives I ever had come in my martinis.

But my love-hate relationship with them has turned into pure love, and like seeds and nuts, they’re awesome to snack on.

The fact that they only contain 1 gram of net carbs per ounce makes them even more appealing.

I can safely say that one of my favorite types of restaurants is one with plenty of Mediterranean-style foods like olives.

Olives and olive oil are pretty much on an even keel when it comes to their health benefits.

They both contain lots of beneficial antioxidants that can help improve your overall health, but one that needs special mention is oleuropein, which contains anti-inflammatory properties that protect your cells from any damage.

15. Unsweetened Black Coffee And Tea

16 Keto Foods You MUST Eat For Weight Loss

Thankfully, I’ve always had a penchant for black coffee, so it was pretty easy for me.

But once you get the taste, you’ll never go back, especially when you learn what your Starbucks favorites actually contain.

Black tea and coffee are really healthy carb-free drinks that kick start the metabolism thanks to their high caffeine content.

Additionally, if you work out, they also help boost your physical performance.

Also, there’s some promising evidence that people who consume black tea and coffee significantly cut their chances of developing diabetes later on in their lives.

What is this magic liquid? Basically, it’s black coffee with butter and MCT oil added to it.

Sounds gross, but when blended, it resembles a frothy latte, and the taste isn’t so bad either, especially when you realize how it can boost your ketone production to promote fat loss.Written by Jennifer Moore 

 

16. Dark Chocolate

16 Keto Foods You MUST Eat For Weight Loss

Going over to the dark side when it comes to chocolate is perfectly acceptable most of the time.

Dark chocolate… honestly, I could write an entire chapter on this, but that’d be me going completely off-topic once again.

What’s important to remember is that when it comes to chocolate and a keto diet, the darker the better (ideally the chocolate needs to be a minimum of 70% cocoa solids).

It contains a delicious amount of antioxidants, and proper dark chocolate is said to contain as many antioxidants as acai berries and blueberries.

It also contains flavanols, which have been found to help lower the risk of developing any heart-related diseases.

It is important to still read the nutrition labels, as some companies still add extra sugar.

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