In my last post I gave you a list of vegetables which can be eaten without restriction on Keto diet.
Here I will talk about all the other food groups that can be eaten on Keto diet.
In Keto diet, you should be eating a controlled portion of protein. The ideal amount is between 3-6 oz of meat, fish , poultry and eggs.
Grass fed organic meats, like Beef, Lamb, pork and best of all organ meat which have high fat content are ideal.
Fatty fish, like Tuna, Salmon, Sardines, Trout, Halibut and other high fat fish. Seafood like Oysters, Shrimp, Squid, Scallops , Lobster etc.
Eggs, preferably free range eggs are excellent for Keto diet . Eggs have the perfect macros for Keto.
For people who don’t want to eat Animal Protein, Vegetarian protein can be subsituted.
Organic fermented Soy products like tofu and tempeh in smaller amounts. Lentil, Seeds like pumpkin, sunflower and sesame seeds. Sprouted berms, Mushrooms are some of the veggie proteins you can have.
The most important and unusual part of the keto diet are the fats.
Coconut oil and butter, avocado oil, olive oil, almond butter , peanut butter ( with no sugar added). Grass fed butter are all the good fats that can be used. The ratio of fats consumed keeps on changing as you progress with ketosis.
Small amounts of cheese ( up to 3 oz) can be taken in a day with meals. Feta, Brie, cream cheese ( not cream cheese spread) heavy cream and Sour cream can be a part of your daily diet. Greek yogurt or hung yogurt can also be used.
Some nuts are very high in fat and are good for inducing the body into Ketosis . But since they are calorie dense ( have a lot of calories) eat them in small quantities. Pecans, Macadamia , almonds Walnuts, Hazelnut and Brazil nuts are all good. Other nuts like Cashews, peanuts and pistachios have a higher carb content and should be used sparingly.
Unfortunately, most fruits being high in carbs are not allowed on Keto diet. Only berries, like Blackberry, Blueberries and Strawberries can be eaten in small amounts. Lemon and lime can be used freely. Avocado can be used daily. But not too much. An avocado a day should be fine.
For further help, please look up my previous posts on this subject,
Hope that this post helps to some degree in choosing what to eat on KETO Diet.
Waiting for your comments and feedback.