🤔 What Can I Eat On Keto Diet

🤔 What can I eat on the Keto diet?

The Keto diet, also called the ketogenic diet, has been used as an effective weight loss method since it was first introduced in the 1920s. This eating pattern involves eating large amounts of fat and protein and minimal carbohydrates to put your body into a state of ketosis, where it begins to burn fat instead of carbs for energy. If you want to follow the Keto diet but aren’t sure what foods are best to eat on this plan, take a look at this helpful guide on what you can eat on the Keto diet and how to use it to get healthy and lose weight quickly.

✅ Protein

Meat, poultry, seafood and eggs are excellent sources of protein. In addition to these animal-based foods, you may want to include some vegetarian-based protein sources as well. Be sure to add in variety by including beans and legumes. Tofu, lentils and seitan are all good options for plant-based protein that work well with keto diets. These choices will help to keep your body fueled throughout your day while limiting any excess sugar intake from other foods.

✅ Seafood

Many types of seafood fit into a keto diet and are loaded with essential vitamins and minerals that your body needs to stay healthy. Shellfish, such as shrimp, lobster, crabs and oysters are particularly high in these essential nutrients. Salmon is also a rich source of omega-3 fatty acids.

✅ Vegetables

You’ll be surprised at how many vegetables you can have as part of a keto diet. They make an excellent addition to almost any meal, and often replace higher-carb foods in a typical meal plan. Choose fresh over frozen whenever possible, and look for locally grown options. Vegetables should be relatively low in carbs (5–10% of calories), but have high amounts of micronutrients – vitamins and minerals – which we need more of as we age.

✅ Dairy Products

You may notice that your first bullet point includes cheese, and while it’s true that in general cheese is considered a keto food, not all cheeses are. Hard cheeses (e.g., cheddar or parmesan) are typically acceptable, though there are some caveats—some people find they cause inflammation or digestive distress.

✅ Snacks

if you’re hungry between meals, choose foods that are easy to digest and won’t send your blood sugar through the roof. Good options include beef jerky, full-fat cheese, unsweetened nut butters or whole nuts and seeds (such as almonds or pumpkin seeds). For dairy lovers, you could go for hard cheeses like cheddar, mozzarella and Gouda. Limit portions to a few tablespoons per snack to avoid taking in too many calories.

✅ Fats

Healthy fats are an important part of a keto diet, so make sure you’re getting enough. To calculate your fat needs, multiply your lean body mass (fat-free body weight) by 0.8 and that will give you an approximate number. For example, if you weigh 200 pounds, with 45% body fat (200 x 0.45 = 90), set your carb intake to 110 grams per day. On 3,500 calories per day that would be 197 grams carbs.

Tips to make it easier

If you’re eating a keto diet and not getting enough fat, your body will begin to break down muscle for energy. As we all know, that’s not sustainable—you’ll end up with a major case of keto flu. It is possible to get around it though. If your goal is weight loss then you should have protein at every meal, and really focus on eating enough fat.

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