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Low Calorie Keto Friendly Food List

August 30, 2019 4 min read

Low Calorie Keto Friendly Food List

When people are following a specific diet, they review there grocery shopping habits and create a plan before they enter a shopping store. Similarly, if you want to follow a keto diet, you have to have a plan in place as this diet has some specific nutritional guidelines.

Ideally, on a keto diet, around 75% of your daily calories should come from fat-rich foods, 20% should come from protein and only 5% should come from carbohydrates. 

And don't forget about fiber either. Actually, fiber has an important role to play in the ketogenic diet.  Actually, if you want to figure out your net carbohydrates, you need to minus your fiber from your carbs. 

However, the problem is that you have to go through a lot of foods on your shelves. So it involves a lot of work to choose the right products. Therefore if you are a bit overwhelmed when buying keto-friendly foods, we suggest that you follow the guidelines given in this article.


Carbs on the Keto Diet

Actually, the primary requirement of the keto diet is that you should limit your carbohydrate intake. However, you cannot remove all of the carb-rich foods from your diet. Actually, what you need to do is consider the carb-rich foods that offer other important nutrients as well, such as good fats and protein.

In other words, you may not want to grab a few simple carb foods randomly. What you need to do is opt for carbohydrates found in fruits that are low in carbohydrates such as nuts, vegetables, and fruits just to name a few. 

 

 

Ideal keto carbs: 

  • Walnuts
  • Pepitas
  • Pecans
  • Peanuts
  • Macadamia nuts
  • Hazelnuts
  • Coconut meal/flour for baking
  • Brazil nuts
  • Almonds
  • Almond meal/flour for baking

Keto Fats 

Another factor that defines the keto diet is that the diet plan features foods that are high in fat. This idea may seem a bit weird at first as you may find it hard to eat lots of avocados on a daily basis. 

So what you can do us cook with heart-healthy fats to increase your consumption of fat. This way you will feel satisfied instead of deprived. 


Ideal keto fats: 

  • Sour cream
  • Sesame oil
  • Olive oil
  • Nuts
  • Hemp hearts
  • Ground flaxseed
  • Grapeseed oil
  • Coconut oil
  • Chia seeds
  • Avocado

 

keto fats on the keto diet program

Vegetables 

Regardless of your diet lifestyle, vegetables will be part of your life. The same is true whether you have a weight loss goal or not. As a matter of fact, vegetables are an important part of the keto diet. The reason is that they are high in fiber and low in sugar. Therefore you stay full much longer.

If you are looking for keto-friendly vegetables, you may want to choose green leafy veggies as they have a low amount of carbohydrates. 


Ideal keto veggies: 

  • Zucchini
  • Swiss chard
  • Peppers
  • Lettuce
  • Kale
  • Daikon or other radishes
  • Cucumber
  • Collards
  • Cabbage 
  • Alfalfa sprouts

Fruits 

Unlike vegetables, fruits are rich in sugar and carbohydrates. Therefore, it is difficult to create a list of keto-friendly fruits. So what you need to do is focus on roots are fruits that are low in carbohydrates such as berries. 


Ideal keto fruits: 

  • Strawberries
  • Raspberries
  • Pumpkin
  • Olives 
  • Eggplant
  • Cucumbers
  • Cranberries
  • Blueberries
  • Blackberries
  • Avocado

 

 meat for the keto diet and protein calories how much?

Keto Proteins & Meats

 You can choose proteins such as flank steak, pork loin, chicken breast, salmon and shrimp. Actually, all of these provide a lot of protein but offer a low amount of saturated fat.

If you go on the keto diet, you can choose meal plans that include a lot of vegetables and a little bit of lean protein such as a stir fry. Also, you can add some unsaturated fat such as canola oil or olive oil. 

The protein and vegetables will keep you full much longer while the healthy fats can provide your body with the required energy. 


Ideal Keto protein sources: 

  • Turkey
  • Tuna pouch in olive oil
  • Tofu
  • Sardines
  • Nitrate-free ham or bacon
  • Eggs
  • Chicken
  • Cheese
  • Canned salmon
  • Any other type of fish 

 

 

what to eat on the keto diet plan

Keto Condiments 

You can have condiments on the keto diet. Just like other foods on a keto diet, make sure you don't add a lot of sugar. Therefore you may want to to check dressings for sugar as many of dressings contain a lot of it. Ideally, you may want to focus on vinegar and oil dressing as far as salad goes.

People ask a lot of questions about peanut butter. As within low carb options, make sure you take a closer look at the labels to find out if you can include the product in your diet plan. 

Generally, peanuts are rich in carbohydrates unlike other types of nerves. Plus, they can put you out of ketosis if they contain artificial sweeteners as well. 


Ideal keto condiments: 

  • Tahini 
  • Sauerkraut
  • Relish
  • Red wine vinegar or apple cider vinegar
  • Pesto
  • Peanut butter (with no added sugar)
  • Hot sauce
  • Horseradish
  • Guacamole
  • Dijon mustard

Keto Spices & Herbs 

You can include herbs and spices in your keto diet plan as most of them have a small number of carbohydrates in them. Therefore you don't need to worry about seasoning your foods with herbs and spices. 


Ideal flavor enhancers: 

  • Salt
  • Rosemary
  • Pepper
  • Oregano
  • Onion powder
  • Mint 
  • Ginger
  • Garlic powder
  • Chili powder
  • Basil

Fast Food Keto Options 

If you are a keto dieter, it may not be easy for you to choose keto-friendly fast food items. However, you can create a list of satisfying snacks and meals while staying in the ketosis mode. 

Make sure you know how to check the label of each product to find out if the product is keto-friendly. In addition, as far as fast food options are concerned, you can go for ready to eat salad mixtures. This is true if you want to exclude other items such as dried fruits and crotons. 


Ideal fast food Keto options: 

  • Tuna pouch in olive oil
  • Sardines
  • Rotisserie chicken 
  • Ready-to-eat salad mixes
  • Pre-cooked frozen burgers
  • Hard-boiled or scrambled eggs
  • Frozen zucchini noodles
  • Frozen cauliflower rice
  • Cheese sticks
  • Canned salmon

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