The main challenge of the ketogenic diet is figuring out which foods are in the safe group. Cutting carbs is the second main challenge here. How do you ensure you are not consuming over 40 grams of carbs per day but still get everything your body needs (fibers, vitamins, and minerals)? We have prepared the list of keto-friendly low-carb foods that can help you build yummy meals and keep you full for the whole day.
The Top Low-Carb Foods to Eat on a Keto Diet
Non-starchy, nutrient-rich, whole foods are your friends. If you have a hard time dealing with sugar cravings, these low-carb foodies can help you get into ketosis and start losing weight.
Vegetables are rich in fibers, which is awesome. You need fibers to get into ketosis and speed up your metabolism. However, some veggies are rich in carbs, too. Stay healthy and aim for non-starchy, high-fiber, low-glycemic vegetables such as:
- Leafy greens (spinach, kale, lettuce, radicchio, Swiss chard, watercress, arugula, etc.),
- Green beans,
- Red and green peppers,
Fruits make another great source of fiber but you shouldn’t consume too many of them when on keto. Why? Because some fruits are loaded with sugars! The following fruits make the keto-safe category:
Proteins bring in the balance when your body is not producing much glucose. When you are low on carbs, some of your cells and organs may suffer, which is why you should provide them new glucose. Proteins should make almost a third of your meals.
- Grass-fed beef,
- Organ meats,
- Goat, elk, bison, rabbit, and lamb meat.
Although you can enjoy processed meats once in a while, make sure to stick to sugar and nitrite-free products only.
- Deli meats,
- Italian meats,
Eggs, Diary, and Cheese
You can have 2 or more eggs per day and not feel guilty at all! Eggs contain proteins, fats, and a low amount of carbs. Cheese does contain carbs but you can still have 4 small cubes per day. Cheddar, cottage, cream, goat, Swiss, and bleu cheese, parmesan, gouda, mozzarella, cream, plain Greek yogurt, feta, and butter fall into the category of keto-approved foodstuffs.
Skimmed milk contains loads of sugars and almost none natural fats. Thus, stick to full-fat milk.
Fish and Shellfish
Seafood is rich in all the good things you need to stay healthy and satiated on keto – Omega 3-fatty acids, vitamins, protein, and minerals. You can eat seafood 2 to 3 times a week.
- Crabmeat (but avoid imitation crab as it is high in carbs),
- Wild salmon,
Nuts and Seeds
Fibrous, high in fat and low in carbs, rich in protein, nuts and seeds can help you burn energy and regulate food intake.
- Sesame, sunflower, hemp, chia, and pumpkin seeds,
- Brazil and macadamia nuts,
Avoid trans fats at all costs. Instead, use healthy fats and oils such as coconut, avocado, olive, safflower, MCT, walnut, and sesame oil, as well as mayonnaise with no sugar.
Unlike other diets, the ketogenic diet allows you to tailor-make your meals to your preference and lifestyle. If you stick to this list of keto-friendly low-carb foodies and use supplements that can help you get into ketosis, you will be shedding those pounds almost effortlessly. LUVV Labs can help you with your keto journey. Check out our offer of the best keto supplements!