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The keto diet happens to be one of the most popular weight loss diet plans. It is one of the most effective diet plans in helping you lose weight quickly and efficiently. Besides weight loss, this diet has also been linked to several health benefits. Even so, most happen to be in the dark about the foods to have when following a ketogenic diet. So, in this read, we will be discussing the most popular keto foods. Check out our top 10 keto foods.
Before we go further, let us remind ourselves of the keto diet. This is a diet that focuses on consuming a lot of healthy fats, moderate proteins, and very few carbs (12). It is one of the most effective weight loss diet plans.
The science behind it is that it makes you get more calories from fat than from carbs. As a result, it depletes the body of its carbohydrate reserves, making it break down stored fat for energy. The process leads to the production of molecules called ketones (12).
The body uses these ketones for fuel. This fat-burning process has been linked to weight loss for some people (12). You must note that there are two types of the keto diet; the Standard and the Cyclical Ketogenic Diet. It would help if you talked to your nutritionist before settling on either for more insight on their insight on weight loss.
When choosing the foods to consume when on keto, you must remember that they have to be high in fat and low in carbs. It’s important to choose healthy fats, since a diet high in certain types of fats can increase risk of heart disease. You also must consider foods that meet your dietary requirements.
Here are the top ten keto foods as listed by experts:
Let us start with one of the most nutritious and keto-friendly foods, eggs. We could go on for hours listing the many different ways we cook eggs. As a result of their versatility, they have become a staple in most households.
On top of that, they are loved for their nutritional benefit. According to Medical News Today, one medium boiled or poached egg weighing around 44 grams has the following nutrients (5):
Eggs are also excellent sources of choline, selenium, folate, omega-3 fatty acids, lutein and zeaxanthin, and vitamins A, K, E, and B (5).
Thanks to these nutrients, eggs have been linked to health benefits such as (5):
Read More: Keto Fiber Foods: 15 Low-Carb, High-Fiber Foods That Won’t Kick You Out Of Ketosis
Salmon is the next food in our list of the top ten keto diet foods. It is one of the most popular fish choices for most people, which is good because it is linked to numerous health benefits.
Some of these include (7):
Salmon recipes are endless, meaning you have numerous choices on how you can prepare this healthy fish. However, although fried salmon ranks among the top ten fried keto foods, food experts acknowledge that fried foods are not the best choice for your health (7).
So, try as much as possible to use other cooking methods. If you must, food experts suggest using olive oil to pan fry your salmon (7). Olive oil is a heart-healthy fat.
And with that, olive oil happens to be the next food in our list of the top ten keto foods. Most food experts recommend using olive oil due to its wealth of antioxidants. Antioxidants have numerous benefits, including reducing your risk of a chain of diseases.
One tablespoon or roughly 13.5 grams of olive oil has 119 calories and 13.5 grams of fat. It also contains other vital nutrients like calcium, potassium, and vitamins E and K (8).
These nutrients contribute to the many benefits of olive oil, such as (8):
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We all know that some foods taste better when you add some cheese to them. But, of course, we are talking about pizza, sandwiches, or salads. If you love cheese, you will be happy to know that it is a keto-friendly food.
There are so many varieties that you can try. American cheese happens to be one of the most popular varieties. A 28-g serving of American cheese has 104 calories, 5 g of protein, 1 g of carbs, and 9 g of fat (3).
It is also rich in calcium, zinc, and vitamins A, B-12, D, and K.
These nutrients contribute to its health benefits, some of which include (3):
Avocado is one of the top high-fat keto foods. Luckily, there are many creative ways you can add this fruit to your keto diet. For example, you can have them pureed, in guacamole, salads, smoothies, soups, scrambled eggs, on toast, or as a substitute for condiments like mayonnaise.
Avocado has 73% water, 2% protein, 15% fat, 8.5% carbs, and a good amount of fiber (4). A 100 g serving of this fruit has 160 calories (4). It also has high potassium levels, making it one of the top ten potassium-rich foods in a keto diet. These nutrients contribute to its health benefits, which include (4):
Read More: 7-Day Keto Meal Plan: The Easy Version Of Low-Carb Dieting
Nuts are an excellent source of fiber, healthy fats, and other essential nutrients (9). On the other hand, Seeds are also rich in numerous nutrients like omega-3 fatty acids and fiber (1). Therefore, each seed and nut has varying nutrients and nutritional benefits.
However, food experts recommend them for weight loss due to their amazing appetite-control power. However, remember that it is very easy to overindulge in them, leading to a calorie surplus. A calorie surplus is associated with weight gain. So just be aware of your portion sizes.
Meat is a staple in a keto diet. You can choose to have either red meat or poultry as your main protein source in the keto diet. However, red meat can contain more unhealthy saturated fat, which is why you have to be very careful when buying meat.
Here are some tips that experts recommend (6):
Vegetables are a staple in any healthy diet, and the keto diet is no exception. They are weight loss friendly due to their low calories and high fiber content that reduce appetite and increase satiety.
Some of the healthiest vegetables to consider include (10):
Berries are some of the healthiest and versatile small foods. They are considered superfoods and for a good reason. They are packed with nutrients, making them a nutritional powerhouse. There are several types of berries, including blueberries, strawberries, raspberries, blackberries, acai berries, cranberries, goji berries, Aronia berries, and many more (2).
All these berries are rich in nutrients like fiber, potassium, vitamins C, K, and so forth.
These nutrients yield several health benefits, including (2):
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We are closing our list of the top ten keto foods with coconut oil, one of the most popular healthy oils. While high in saturated fat, it is thought to be healthier than the type of saturated fat found in animal fats.
It is obtained from the nut of the coconut palm and has numerous benefits, some of which include (11):
A keto diet is rich in healthy fats, low in carbs, and moderate in proteins. Some of the top ten keto foods that you can have are vegetables, meat, cheese, avocado, eggs, salmon, berries, nuts and seeds, olive and coconut oil. There are so many recipes for these foods. But please talk to your nutritionist before you consider them or make any dietary changes.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for decision-making. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!