8 Foods You Can Eat on Keto

 

What foods can you eat on a keto diet? The following list of keto-friendly foods is based on the first phase of Atkins 20®, which reduces your carb intake to an average of 20g net carbs per day to guarantee ketosis is achieved. After the first two weeks of this induction phase, you will gradually add more net carbs and a wider variety of foods back into your diet. No matter the phase you’re in, try to eat three meals and two snacks a day, never starve yourself or go more than 4 waking hours without eating, and stay hydrated.

 

8. Dark Chocolate and Cocoa Powder

Dark chocolate and cocoa are delicious sources of antioxidants.

In fact, cocoa has been called a “super fruit,” because it provides at least as much antioxidant activity as any other fruit, including blueberries and acai berries (88Trusted Source).

Dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy (89Trusted Source90Trusted Source91).

Somewhat surprisingly, chocolate can be part of a ketogenic diet. However, it’s important to choose dark chocolate that contains a minimum of 70% cocoa solids, preferably more.

One ounce (28 grams) of unsweetened chocolate (100% cocoa) has 3 grams of net carbs. The same amount of 70–85% dark chocolate contains up to 10 grams of net carbs (9293).

 

7. Unsweetened Coffee and Tea

Coffee and tea are incredibly healthy, carb-free drinks.

They contain caffeine, which increases your metabolism and may improve your physical performance, alertness and mood (838485Trusted Source).

What’s more, coffee and tea drinkers have been shown to have a significantly reduced risk of diabetes. In fact, those with the highest coffee and tea intakes have the lowest risk of developing diabetes (86Trusted Source87Trusted Source).

Adding heavy cream to coffee or tea is fine, but stay away from “light” coffee and tea lattes. These are typically made with non-fat milk and contain high-carb flavorings.

 

6. Olives

Olives provide the same health benefits as olive oil, only in solid form.

Oleuropein, the main antioxidant found in olives, has anti-inflammatory properties and may protect your cells from damage (79Trusted Source).

In addition, studies suggest that consuming olives may help prevent bone loss and decrease blood pressure (80Trusted Source81Trusted Source).

Olives vary in carb content due to their size. However, half of their carbs come from fiber, so their digestible carb content is very low.

A one-ounce (28-gram) serving of olives contains 2 grams of total carbs and 1 gram of fiber. This works out to a net carb count of 1 gram for 7–10 olives, depending on their size (82).

 

5. Shirataki Noodles

Shirataki noodles are a fantastic addition to a ketogenic diet. You can find them online.

They contain less than 1 gram of carbs and 5 calories per serving because they are mainly water.

In fact, these noodles are made from a viscous fiber called glucomannan, which can absorb up to 50 times its weight in water (75Trusted Source).

Viscous fiber forms a gel that slows down food’s movement through your digestive tract. This can help decrease hunger and blood sugar spikes, making it beneficial for weight loss and diabetes management (76Trusted Source77Trusted Source78Trusted Source).

Shirataki noodles come in a variety of shapes, including rice, fettuccine and linguine. They can be substituted for regular noodles in all types of recipes.

 

5. Butter and Cream

Butter and cream are good fats to include on a ketogenic diet. Each contains only trace amounts of carbs per serving.

For many years, butter and cream were believed to cause or contribute to heart disease due to their high saturated fat contents. However, several large studies have shown that, for most people, saturated fat isn’t linked to heart disease.

In fact, some studies suggest that a moderate consumption of high-fat dairy may possibly reduce the risk of heart attack and stroke (72Trusted Source73Trusted Source74Trusted Source).

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Like other fatty dairy products, butter and cream are rich in conjugated linoleic acid, the fatty acid that may promote fat loss (23Trusted Source).

 

4. Berries

Most fruits are too high in carbs to include on a ketogenic diet, but berries are an exception.

Berries are low in carbs and high in fiber.

In fact, raspberries and blackberries contain as much fiber as digestible carbs.

These tiny fruits are loaded with antioxidants that have been credited with reducing inflammation and protecting against disease (65Trusted Source66Trusted Source67Trusted Source).

Here are the carb counts for 3.5 ounces (100 grams) of some berries (68697071):

  • Blackberries: 5 grams net carbs (10 grams total carbs)
  • Blueberries: 12 grams net carbs (14 grams total carbs)
  • Raspberries: 6 grams net carbs (12 grams total carbs)
  • Strawberries: 6 grams net carbs (8 grams total carbs)

 

3. Nuts and Seeds

Nuts and seeds are healthy, high-fat and low-carb foods.

Frequent nut consumption has been linked to a reduced risk of heart disease, certain cancers, depression and other chronic diseases (51Trusted Source52Trusted Source).

Furthermore, nuts and seeds are high in fiber, which can help you feel full and absorb fewer calories overall (53).

Although all nuts and seeds are low in net carbs, the amount varies quite a bit among the different types.

Here are the carb counts for 1 ounce (28 grams) of some popular nuts and seeds (5455565758596061626364):

  • Almonds: 3 grams net carbs (6 grams total carbs)
  • Brazil nuts: 1 gram net carbs (3 grams total carbs)
  • Cashews: 8 grams net carbs (9 grams total carbs)
  • Macadamia nuts: 2 grams net carbs (4 grams total carbs)
  • Pecans: 1 gram net carbs (4 grams total carbs)
  • Pistachios: 5 grams net carbs (8 grams total carbs)
  • Walnuts: 2 grams net carbs (4 grams total carbs)
  • Chia seeds: 1 gram net carbs (12 grams total carbs)
  • Flaxseeds: 0 grams net carbs (8 grams total carbs)
  • Pumpkin seeds: 4 grams net carbs (5 grams total carbs)
  • Sesame seeds: 3 grams net carbs (7 grams total carbs)

 

2. Olive Oil

Olive oil provides impressive benefits for your heart.

It’s high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors in many studies (47Trusted Source48Trusted Source).

In addition, extra-virgin olive oil is high in antioxidants known as phenols. These compounds further protect heart health by decreasing inflammation and improving artery function (49Trusted Source50Trusted Source).

As a pure fat source, olive oil contains no carbs. It’s an ideal base for salad dressings and healthy mayonnaise.

Because it isn’t as stable as saturated fats at high temperatures, it’s best to use olive oil for low-heat cooking or add it to foods after they have been cooked. You can find olive oil online.

 

1. Plain Greek Yogurt and Cottage Cheese

Plain Greek yogurt and cottage cheese are healthy, high-protein foods.

While they contain some carbs, they can still be included in a ketogenic lifestyle.

5 ounces (150 grams) of plain Greek yogurt provides 5 grams of carbs and 11 grams of protein. That amount of cottage cheese provides 5 grams of carbs and 18 grams of protein (4344).

Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness (45Trusted Source46Trusted Source).

Either one makes a tasty snack on its own.

However, both can also be combined with chopped nuts, cinnamon and optional sugar-free sweetener for a quick and easy keto treat.

 

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