Foods for the Ketogenic Diet You Should be Eating Regularly

With the popularity of this diet or eating style nowadays a lot of people are finding in the Ketogenic diet something different to try, and a lot of people are getting results with it. In short this diet consist in eating a lot of healthy fats, moderate amount of protein and very low amount of carbs.

The idea behind this diet is to make our body use fat as source of fuel. In this diet we cannot eat sugar and we need to keep carbohydrates to a minimum, or we’ll be kick out of Ketosis. And that makes sometimes things a little difficult to find what to eat.

So here I give you a small list of foods for the Ketogenic diet you should be eating regularly. These foods are not in a specific order.

I give you a list of healthy foods you can eat, because not all fats are healthy and not only from fat the body lives, I made a list with some foods that will give you a wide arrange of nutrition for your body.

1- Salmon

Is a source of high quality protein, vitamins and minerals, but what really brings the salmon to this list is the amount of omega-3. Salmon help us to give our body a high quality fuel.

At the same time it gives us a good source of fat for fuel, it also helps to keep our hearts in good health helping us to avoid heart attack by avoiding the hardening of the arteries. All varieties of Salmon will be good for you.

Salmon Fillet

Nutrition Facts per 3 oz: Calories: 177 / Total Fat: 11 g / Total Carbohydrates: 0 g / Protein: 17 g

2- Macadamia Nuts

This buttery flavored nut is full of healthy fats and benefits like lowering down the cholesterol, promotes healthy brain cells preventing damage in those cells preventing this way problems like Alzheimer.

Also rich in magnesium, phosphorus and manganese it helps us to keep ours bones and teeth mineralized and in good health. Another benefit is found in the dietary fibers, soluble and insoluble, which help in the removal of toxins from our body.

Nutrition Facts per 1 cup whole or halves: Calories: 962 / Total Fat: 102 g / Total Carbohydrates: 19 g / Protein: 11 g

3- Avocado

Besides being delicious the avocado is a great food to eat not only in a Ketogenic diet, but in any diet. It is a very nutritious fruit (yes it’s a fruit) with a lot of health benefits. And for people in the Ketosis it has a lot of good fat.

The Avocado have several vitamins and minerals and rich in fats and fibers. It contributes to lose weight, reduce blood sugar spikes, is heart friendly, lower cholesterol, etc.

One more thing, in the avocados are the antioxidants that help to our eyes like carotenoids lutein and zeaxanthin. With how easy, affordable and versatile avocados are, they are very easy to add it to our diets.

Nutrition Facts per 1 cup sliced: Calories: 234 / Total Fat: 21 g / Total Carbohydrates: 12 g / Protein: 2.9 g

4- Kale

Kale is not a food rich in fats, but is probably the most nutrient dense food in the planet and very low in carbs. Full of Phytochemicals, which help our body in so many ways, that I will say that adding this food to our diets is like having a medicine included in our diet.

If you go online and find out all the good things about Kale you will be surprised, I’ll write a few here so you know:

  • Vitamins A, K, C, B6
  • Minerals: Manganese, Calcium, Copper, Potassium, Magnesium.
  • Heart Protective
  • Lower blood pressure
  • Anti Inflammatory, Anti Cancer, Anti Virus
  • Lower Cholesterol
  • Fight Against Diabetes
  • Help the Bones

Eating Kale in a regular basis, will help in our overall health.

Nutrition Facts per 1 cup chopped: Calories: 33 / Total Fat: 0.6 g / Total Carbohydrates: 6 g / Protein: 2.9 g

5- Asparagus

Asparagus is another food that does not have fats, but is also very low in carbs, and complements your nutrition with vitamins and fibers, as well as chromium, a mineral that will help us maintain sugar level in our blood in check.

Help fighting carcinogens and other free radical agents in our body, is a natural diuretic helping our body to release fluid also getting rid of the excess salts.

Nutrition Facts per 1 cup chopped: Calories: 27 / Total Fat: 0.2 g / Total Carbohydrates: 5 g / Protein: 2.9 g

6- Goat Cheese

With an extraordinary flavor, different from all cows milk cheeses. This cheese is packed not only of flavor but also nutrition, it provides a good source of fats that are easier to digest than the fat coming from cows cheese.

Also, is lower in lactose, which is milk sugars, making this cheese to be better for lactose intolerant people. Another great benefit are the probiotics or beneficial bacterias for our guts.

Nutrition Facts per 100 grams: Calories: 364 / Total Fat: 30 g / Total Carbohydrates: 0.1 g / Protein: 22 g

7- Flaxseed

Rich in Omega-3 and fibers is perfect to add to our smoothies and salads (and actually in anything you want). The amount of Omega-3 fatty acids found in flax seed is higher than the amount of Omega-6 helping you improve your overall Omega-3 / Omega-6 ratio.

Besides the omega-3 and fibers found in flax seed, there are powerful antioxidants like lignans that help keep the level of estrogen in check.

I recommend buying the flax seed meal instead of the whole seed, or at least ground it at home before using, cause this makes it easier to digest.

Nutrition Facts per 1 Tbsp: Calories: 120 / Total Fat: 14 g / Total Carbohydrates: 0 g / Protein: 0 g

Conclusion

The Ketogenic diet has a lot of benefits, but sometimes is difficult to stay on it, specially when you don’t find what to eat. So I hope I helped you in something here at least giving you some insight in some foods you should eat regularly.

Even though there are a lot of foods you can eat in a ketogenic diet not all of them are healthy and the body does not only need fat to survive. That’s why I made a list here of foods that will give you a range of nutrition that together with the Ketones will help you keep your body in good health.

If you are interested in Ketogenic easy to do recipes I can recommend this Cookbook with more than 50 easy and quick to do recipes for a Ketogenic diet plan.

Did you like did post? Is there some other food you know a person in Ketosis should eat in a regular basis that I dd not mention it here? please share it with us. Something else you’ll want us to write about?

Author :
Hi, My Name is Guillermo and I'm a health and food enthusiast. Welcome to Health Food and Recipes, where you can take control back of your health.

6 thoughts on “Foods for the Ketogenic Diet You Should be Eating Regularly

  1. Hello Guillermo,

    I am totally down to eating healthier and the list of food that you’ve mentioned can be easily added to my diet. As a matter of fact, I eat most of these already except for salmon. I’m not a big fan of seafood, which is a problem.

    Thanks for sharing,
    Eric

    1. Thanks for passing by Eric. Yes eating healthier should be a non brainer for everyone, I myself have a goal in life about health, I don’t want to look like a pharmacy when as I age.

  2. Hey Guillermo, I know all too well about these foods. They are very healthy and since I have type 2 diabetes I try and eat them as much as possible. The ketogenic diet is one of the best diets for a diabetic to be on. I really enjoy salmon, flaxseeds, and asparagus. Great article and thanks for the link to the recipes too!
    ~Rob

    1. I’m glad you like it and found it useful, that’s my goal to help averyone I can with what I have learn. And Yes Ketogenic diet is very good against diabetes.

  3. Hello,
    I have type 2 diabetes and always looking for healthy diet without adverse effect on my body. Carbo is definitely not my choice. Do you think Ketogenic is good for me?

    Brian

    1. Hello Brian,
      The Ketogenic diet has been proven to reduce blood sugar levels and weight, which are two good things against diabetes. However is you are in medication together with the ketogenic diet, both dropping your sugar levels could cause hypoglycemia, so without worrying too much but keep an eye there. But what I can really recommend you is this book “The end of Diabetes” This is a book that contains everything you need to know about diabetes and how to reverse it naturally. It’s really good, I haven’t made a review yet about it, but is in my plans. Hope that helps you.

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