Keto Friendly Food | Good Foods For Keto Diet

The keto diet, short for the ketogenic diet, has gained a lot of attention recently for its potential to aid weight loss, manage blood sugar levels, and even improve mental clarity. But if you’re just starting out or looking for new meal ideas, you might be asking yourself, “What exactly should I eat with the keto diet?” The key to keto success is choosing the right foods that keep you in ketosis, a state where your body burns fat for fuel instead of carbohydrates. In this article, we’ll walk you through some of the best keto-friendly foods and highlight good foods for keto diet that will make it easier—and tastier—to stay on track.

A Quick Look at the Keto Diet

Before diving into what to eat with keto diet, it’s helpful to have a quick refresher on how the keto diet works. Essentially, it’s a high-fat, low-carb way of eating that helps your body enter ketosis. When you’re in ketosis, your body burns fat instead of carbs for energy, which leads to weight loss and other health benefits.

Your daily intake on a keto diet is typically broken down like this:

• 70-80% of your calories come from fats
• 20-25% come from protein
• 5-10% come from carbohydrates

Keeping your carb intake low—around 20-50 grams per day—is crucial to staying in ketosis. But which foods should you be eating to meet these goals?

What to Eat With Keto Diet – Good Foods for Keto Diet

1. Healthy Fats

Fats are the cornerstone of the keto diet. They provide energy and help you stay satisfied after meals. Including a variety of good foods for keto diet that are rich in healthy fats will keep your meals both delicious and nutritious. Here are some great options:

• Avocados: Packed with heart-healthy fats and very low in carbs, avocados are perfect for keto. Add them to salads, on top of keto-friendly bread, or simply enjoy them on their own.
  Learn more about the benefits of Avocados for Keto
• Olive oil: Use extra virgin olive oil for cooking or drizzling over salads. It’s a great source of healthy fats.
• Coconut oil: Rich in medium-chain triglycerides (MCTs), coconut oil is quickly converted into ketones, which can give you an energy boost.
• Butter and ghee: Full-fat butter and ghee are perfect for cooking or adding to dishes for extra flavour.
• Cheese: Cheddar, mozzarella, parmesan—most cheeses are low in carbs and high in fats, making them ideal keto-friendly foods.

2. Proteins

While the keto diet focuses on fats, protein still plays an important role in keeping you full and maintaining muscle. Just be mindful not to overeat protein, as your body can convert excess protein into glucose, potentially kicking you out of ketosis. Here’s a list of good foods for keto diet when it comes to proteins:

• Meat and poultry: Whether you’re into chicken, beef, or lamb, all types of meat are staples on keto. For an extra nutritional boost, go for grass-fed options when you can.
• Fatty fish: Fish like salmon, mackerel, sardines, and tuna are not only keto-friendly, but they’re also loaded with omega-3 fatty acids.
• Eggs: Eggs are a keto staple—super versatile, easy to prepare, and full of healthy fats and protein. Scrambled, boiled, or poached, eggs are always a great option.
• Shellfish: Prawns, crab, and mussels are low in carbs and high in protein, making them perfect for keto meals.

3. Low-Carb Vegetables

Vegetables are a must for their fibre, vitamins, and minerals, but you’ll need to focus on the low-carb varieties. Here are some of the best keto-friendly veggies:

• Leafy greens: Spinach, kale, and rocket are nutrient-dense and extremely low in carbs.
• Broccoli and cauliflower: Both can be roasted, steamed, or even mashed as a low-carb substitute for higher-carb options like potatoes.
• Zucchini: Zucchini is a versatile veggie that can be spiralised into noodles or added to stir-fries.
• Bell peppers: While slightly higher in carbs than leafy greens, bell peppers are still a great option for adding a pop of colour and vitamins to your plate.
• Asparagus: Another low-carb veggie, asparagus is easy to cook and pairs well with a variety of proteins.

4. Nuts and Seeds

Nuts and seeds are great for snacking or adding crunch to meals, but be cautious of portion sizes since some nuts are higher in carbs than others. Here are some good foods for keto diet in this category:

• Macadamia nuts: One of the lowest-carb nuts, macadamias are a fantastic keto snack.
• Almonds: Almonds are a bit higher in carbs but high in fibre. You can also use almond flour as a low-carb substitute for regular flour.
• Chia seeds: Full of omega-3s and fibre, chia seeds are perfect for making keto puddings or adding to smoothies.
• Pumpkin seeds: These are low in carbs and high in healthy fats, perfect for topping salads or enjoying as a snack.

5. Dairy Products

Dairy can be part of your keto diet as long as you opt for full-fat, unprocessed options. Here are some keto-friendly foods from the dairy aisle:

• Greek yoghurt: Go for full-fat, plain Greek yoghurt as it’s low in carbs and high in protein.
• Heavy cream: Great for adding richness to your sauces or keto coffee.
• Cottage cheese: Full-fat cottage cheese is a high-protein, low-carb option that fits perfectly into your keto meals.

6. Beverages

Staying hydrated is vital, especially on the keto diet. Water is your best bet, but here are some other keto-friendly drinks:

• Black coffee and tea: Both are fine as long as they’re unsweetened. Add a splash of heavy cream for an extra dose of fat.
• Bone broth: Rich in electrolytes and nutrients, bone broth helps with hydration and gives you a nutritional boost.
• Sparkling water: A refreshing, carb-free alternative to sugary drinks.

Foods to Avoid on Keto

While knowing what to eat with keto diet is key, it’s equally important to know what to avoid. These high-carb foods can take you out of ketosis:

• Grains: Say goodbye to rice, bread, pasta, and cereals.
• Sugary foods: Avoid sweets, cakes, and sugary drinks.
• Starchy vegetables: Foods like potatoes, sweet potatoes, and corn are too high in carbs for keto.
• Legumes: Lentils, beans, and chickpeas are also too high in carbs.
• Most fruits: Stick to small portions of berries like raspberries and strawberries, as most fruits are too high in sugar.

What to Eat With Keto Diet | Final Thoughts

Choosing the right foods is essential for staying in ketosis and getting the most out of your ketogenic diet. From healthy fats and proteins to low-carb veggies and nuts, there’s no shortage of good foods for keto diet that will keep you satisfied while staying within your carb limits.

By focusing on keto-friendly foods and avoiding carb-heavy options, you’ll find that maintaining ketosis can be both easy and delicious. Whether you’re just starting out or simply looking for new meal ideas, these foods will help you stay on track with your health goals and make your keto journey enjoyable.

Interested In Speaking With A Keto Expert?

Book a free discovery call with Dr. Avi Charlton at Melbourne Low Carb Clinic. As an expert in low-carb nutrition, Dr. Charlton can provide you with the support you need to reach your health goals.