The List of Ketogenic Diet Food to Follow Following are some of the best foods to eat on the keto diet, along with their serving sizes and an explanation of why they re good for people following this eating approach. Avocado Oil/ Avocado Per 1 tablespoon (tbsp) serving: 124 calories, 0g net carbs, 0g protein, 14g fat Benefits: This is a good source of heart-healthy monounsaturated fatty acids. Per ½ avocado serving: 160 calories, 2g net carbs, 2g protein, 15g fat Benefits: The creamy fruits are packed with fiber, something that you may lack on the keto diet. They also are an excellent source of immune-revving vitamin C.
Canola Oil Per 1 tbsp serving: 124 calories, 0g net carbs, 0g protein, 14g fat Benefits: Research has shown that consumption of canola oil can reduce total and bad cholesterol. Coconut Oil Per 1 tbsp serving: 116 calories, 0g net carbs, 0g protein, 14g fat Benefits: While high in saturated fat, coconut oil may increase good HDL cholesterol levels.
MCT Oil Per 1 tbsp serving: 115 calories, 0g net carbs, 0g protein, 14g fat Benefits: Derived from coconut, MCT stands for medium chain triglycerides. Limited research suggests MCT oil may aid in weight loss and help promote ketosis. Grass Feed Butter Per 1 tbsp serving: 100 calories, 0g net carbs, 0g protein, 11g fat Benefits: Though the serving provides 11g of saturated fat, research has found that butter wasn t a major factor in increasing risk of chronic conditions, like heart disease or diabetes.
Cheddar Cheese Per 1 slice serving: 113 calories, 0g net carbs, 7g protein, 9g fat Benefits: Cheese is allowed as you please, but cheddar is a good example of its nutrition stats. One study found that cheese eaters had a 12 percent lower risk of type 2 diabetes. Heavy Cream Per 1 tbsp serving: 52 calories, 0g net carbs, 0g protein, 5g fat Benefits: This is an easy way to add calories and fat into a ketogenic diet.
Bacon Per 1 slice serving: 43 calories, 0g net carbs, 3g protein, 3g fat Benefits: The green light on bacon may be one reason you re up for sticking to the diet, as it can make eating occasions more palatable. Just watch the sodium content, as it can add up quickly. Chicken Thigh Per 1 thigh serving: 318 calories, 0g net carbs, 32g protein, 20g fat Benefits: Leave the skin on here for extra fat. One thigh is a good source of selenium, zinc, and B vitamins
Eggs Per 1 egg serving: 77 calories, 1g net carbs, 6g protein, 5g fat Benefits: Eggs contains the perfect duo of satiating protein and fat; they re also high in the antioxidant mineral selenium. Ground Beef Per 3-ounce (oz) serving (measured raw): 279 calories, 0g net carbs, 12g protein, 24g fat Benefits: Ground beef (made with 70 percent lean meat and 30 percent fat) is a higher-fat choice but that s the point here. You ll also get an excellent source of vitamin B12, which is necessary to keep energy levels up.
Asparagus Per 1 cup (raw) serving: 27 calories, 2g net carbs, 3g protein, 0g fat Benefits: Asparagus contains bone-building calcium, plus other minerals, such as potassium and magnesium, which has been linked with blood sugar regulation. Bok Choy Per 1 cup (shredded) serving: 9 calories, 1g net carbs, 1g protein, 0g fat Benefits: Chinese cabbage is a rich source of vitamins A and C, plus offers some calcium and energyrevving iron.
Cauliflower Per 1 cup (raw) serving: 25 calories, 2g net carbs, 2g protein, 0g fat Benefits: Provides more than three-quarters of your vitamin C quota in a day; with 3 g of fiber, it's also a good source of the heart-healthy nutrient. Celery Per 1 cup (raw) serving: 16 calories, 1g net carbs, 1g protein, 0g fat Benefits: Celery is one of the most hydrating veggies out there. These crunchy spears also contain vitamins A and K, and folate.
Cucumber Per ½ cup (slices) serving: 8 calories, 2g net carbs, 0g protein, 0g fat Benefits: Cucumber are high in water, making them a hydrating choice. They re also a surprisingly good source of vitamin K, a vitamin important for proper blood clotting and bone formation. Green Peppers Per 1 cup (sliced) serving: 18 calories, 2g net carbs, 1g protein, 0g fat Benefits: Along with more than a day s requirements for vitamin C, they re also a good source of vitamin B6, which plays a role in more than 100 enzyme reactions in the body.
Lettuce Per 1 cup (shredded) serving: 5 calories, 1g net carbs, 0g protein, 0g fat Benefits: Leafy greens can add bulk to your meals for very few calories, as well as skin-strengthening vitamins A and C. Mushrooms Per 1 cup (raw) serving: 15 calories, 1g net carbs, 2g protein, 0g fat Benefits: Mushrooms are known for their potential immune-boosting properties, as one study suggested. (6) They re also an excellent source of B vitamins.
Zucchini Per 1 cup (sliced, raw) serving: 18 calories, 3g net carbs, 1g protein, 0g fat Benefits: This is a great way to sneak in additional fiber, and the veggie also offers a good source of manganese, a mineral that helps form bone and aids in blood sugar control. COPYRIGHT 2018 THE TRUTH ON THE FAT LOSS