When you’re on a keto diet, you should know by now that you simply cannot eat EVERYTHING you want, and your nutritional plan is quite different from a normal diet. You need to eat the right foods that will help your body produce more ketones.
As you go along with his diet, your body will automatically burn fat for energy. But if you’re not getting the right amount of nutrients that is ideal for a keto diet, your body will struggle to shift into ketosis. Pairing your keto diet alongside keto pills is a great way to achieve better results successfully and healthily.
The keto diet mostly focuses on meals that are low in carbs but high in fats. Protein is also important, but overeating too much can destroy your keto diet.
Most people think that eating fruits and vegetables is the safest side. But actually, not all fruits and vegetables are good for your keto diet. You still need to find the ones that are non-starchy but are rich in fiber.
In this part, you may think that the keto diet is complicated. Don’t worry, below, we will give you lists of foods that you can incorporate into daily your keto diet and keto pills.
(With their carbohydrate, fiber, protein, fat, and calorie content)
- Strawberries — one cup of whole strawberries contains 1g of protein, 11g of carbohydrates, and 2 grams of fiber
- Avocado — a whole avocado has 7 grams of carbohydrate, 13.4 grams of fiber and 1 gram of protein
- Raspberries — one cup of raspberries contains 4.7 grams of carbs, 8 grams of fiber, and 1.5 grams of protein
- Blackberries — a cup of blackberries is packed with 14 grams of carbohydrates, 8 grams of fiber, and 2 grams of protein
- Peach — one whole peach contains 5 grams of carbohydrates, 2 grams of fiber, and 1 gram of protein
- Blueberries — one-half cup of blueberries has 11 grams of carbohydrates, 2 grams of fiber, and 1.07 grams of protein
- Cherries — one cup of cherries contains 22 grams of carbohydrates, 3 grams of fiber, and 1.6 grams of protein
- Apricot — one fresh apricot is packed with 4 grams of carbohydrates, 1 gram of fiber, and less than a gram of protein
- Plum — one medium plum consists of 8g of carbohydrates, 1g of fiber, and 0.7 gram of protein
- Orange — one whole orange has 15.4 grams of carbohydrates, 3.1 grams of fiber, and 1.2 grams of protein
- Grapefruit — one grapefruit contains 13 grams of carbohydrates, 2 grams of fiber, and 1 gram of protein
- Tangerine — one whole tangerine is packed with 12g of carbohydrates, 2 grams of fiber, and 0.7 gram of protein
- Bell pepper — a chop of red bell pepper contains 9 grams of grams, 3 of which are fiber, and 1 grams of protein
- Cauliflower — one cup of raw cauliflower contains 5 grams of carbs, 3 of which are fiber, and 2.1 grams of protein, making it a great alternative to rice
- Zucchini — one cup of raw zucchini has 4 grams of carbs, 1 of which is fiber, and 1.4 grams or protein
- Artichoke — one medium artichoke consists of 14.3g total carbs; 4g net carbs, 0.4g fat, 3.5g protein, and 64 calories
- Asparagus — a cup of cooked asparagus contains 8 grams of carbs, 4 of which are fiber, and 3.9 grams of protein
- Spinach — one cup of cooked spinach has 7 grams of carbs with 4 grams of fiber, and 0.9 grams of protein
- Okra — a cup of cooked okra contains 7.5 g of carbohydrates, 3.2 g of fiber, and 1.91 grams of protein, and 1.9 grams of protein
- Eggplant — one cup of raw eggplant consists of 5 grams of protein and 3 grams of fiber, and 4.8 grams of carbohydrates
- Broccoli — a cup of raw broccoli contains 6 grams of carbs, 2 of which are fiber, and 2.57 grams of protein
- Squash — one small squash is packed with 5.38 grams of carbs, 2.6 grams of fiber, and 1.6 grams of protein
- Almond — one ounce of almond contains 6 grams carbohydrate, 3 grams of fiber, and 6 grams of protein
- Pistachio — an ounce of pistachio consists of 8 grams of carbohydrates, 3 grams of fiber, and 6 grams of protein
- Cashew — one ounce of cashew is packed with 8.56g of carbohydrate, 0.9g of fiber, and 5.17g of protein
- Macadamia — one ounce of macadamia has 4 grams of carbohydrates, 2.3 grams of fiber, and 2.2 grams of protein
- Pecan — an ounce of pecan contains 4 grams of carbohydrates, 2,7 grams of fiber, and 2.5 grams of protein
- Walnut — one ounce of walnut is packed with 3.89 grams of carbohydrates, 2 grams of fiber, and 5 grams of protein
Meat, fish, and seafoods
- Lean ground beef — per 112g of lean ground beef contains 23 grams of protein, 8 grams of fats, and 372 calories
- Chicken breast — per 1 fillet of chicken breast consists of 26.7 grams of protein, 2.7 grams of fat, and 165 calories
- Eggs — one egg has 6g of protein, 5g total fat and 78 calories
- Shrimp — 3 ounces of cooked shrimp is packed with 20.4 grams of protein, 0.2 grams of total carbs, 0.2 grams of net carbs, 0.2grams of fat, and 84 calories
- Lobster — 3 ounces of lobster contains 16.2g of protein, 0g total carbs, 0g net carbs, 0.7g fat, and 81 calories
- Crab — 0.5 can of crab meat is packed with 2 grams of total carbs, 1 grams of net carbs, 0g fat, and 7 grams of protein
- Crayfish — 3 ounces of crawfish contains 14.3 grams of protein, 0g total carbs, 0g net carbs, 1g fat, and 70 calories
- Oyster — per 248 grams serving of oysters has 14 g of protein, 6.8 g of carbohydrate, and 126 calories
- Mussels — one serving of mussels is packed with 18 grams of protein, 3.6 grams of total carbs, 3.6 grams of net carbs, 3 grans of fat, and 117 calories
Ideal Keto Diet
As a rule, the ideal keto diet should be high in healthy fats, moderate in protein, and low in carbs. When you follow this diet, fats should replace most of your cut carbs in order to deliver 60% to 80% of your total calories intake.
Then protein intake should account for 10% to 30% of your energy needs, while carbs must be restricted to 5%.
Carb reduction will help your body rely on fats as a primary energy source instead of glucose to reach ketosis successfully.
But keep in mind that all this is just the ideal proportion. Your protein, carbs, fats, and calorie intake will still depend on your age, height, and weight. So before you follow the ketogenic diet, you can ask for advice from a nutritionist.