The Only Ketogenic Diet Food List For Weight Loss You Ever Need

Every keto dieter should know the optimal keto diet list of food. The list usually includes vegetables, seeds, meats, fats and oils, fishes and other foods permitted in keto. Generally speaking, moving to a new diet is not easy. Studies reveal only 38 percent of those who go into keto where faithful till the end. The thing is, if you have not made up your mind or prepared fully, sticking to this diet will be hard for you.


Your first few weeks in keto will be confusing and frustrating. In fact, you may even feel that your world is crumbling. Meal preparation might also be challenging. But if you are eager to get your body back to shape, check out foods you should be eating.

The keto diet: An Overview of what to eat

Following a diet plan is not an easy venture. It is even more difficult when one does not know what to shop for or be eating. But we have put together a record to help individuals realize the keto diet food list while shopping. 

Foods rich in fat:

  • Coconut oil
  • Olive oil
  • Fatty fish
  • Lard
  • Animal fat
  • Tallow
  • Avocados
  • Butter/Ghee
  • Mayonnaise
  • Egg yolks
  • Brazil nuts
  • Cocoa butter
  • Coconut butter


You can use vegetable oils such as flax, olive, soybean or safflower. But keep in mind that cold pressed is considered an ideal choice for ketogenic. Go with that if available. Again, non-hydrogenated lards, ghee, beef tallow, and coconut oil are good for frying. The reason is that their smoke points are higher than most oil. 

What about protein?

Protein is also allowed in a typical keto diet plan. But you only need moderate amount. Also, consider the protein content before eating. The higher the amount, the lesser you should consume


Here are examples of protein food sources:


  • Fish

Examples are mahi-mahi snapper, tuna, trout, catfish, and catfish. Fish with higher fats are considerably better.


  • Shellfish

Examples are Lobster, scallops, squid, oysters, and crab. 


  • Pork

Examples are Pork loin, ground pork, tenderloin, and other fattier cuts.


  • Whole eggs

You can get your eggs fried, boiled, deviled or scrambled.


  • Poultry

Examples are duck, pheasant, chicken and other wild games.


  • Beef

Examples are stew meat, roasters, steak and ground beef.


  • Nut Butter

Eat nuts that are unsweetened and natural. You can have fattier versions such as macadamia and almond butter. 

What you need to know about Keto diet for weight loss

Everyone has their reason for going into keto. But weight loss seems to be one of the most popular of them all. In fact, obesity can cause life-threatening health conditions, hence the need to lose those extra pounds. Keto diet primarily involves eating low carb, moderate protein, and foods high in fat.


But when considering ketogenic diet food list for weight loss, dwell more on foods that are high in healthy fats and rich in protein. The thing is these foods will help you to develop more lean muscles, prevent cravings and blood sugar fluctuations. And once you can achieve these things, you will not only lose weight but do so healthily.


Here are Perfect food examples:


  • Salmon

If you have not been consuming foods like salmon, now is the right time to start doing so. Salmon contains a high amount of polyunsaturated fatty acids (Omega-3 and Omega-6). It is also rich in vitamin E, one of the vitamins you need while in keto.


Reports have it that polyunsaturated fats help the body to lower inflammation, which in turn enhances the possibility of shedding those extra pounds. The vitamin E, on the other hand, is also an excellent antioxidant which reduces inflammation levels more. So start consuming salmon on a weekly basis. 


  • Macadamia nuts

High blood sugar can make it difficult for anyone to lose weight. That is one of the reasons keto dieters need to reduce their cravings and sugar intake at all cost. There are many beneficial nuts, but macadamia is one rear food that stands out.


It provides the right amount of vitamin E, monounsaturated fatty acids, and fiber which helps to improve control of blood sugar. Besides these, macadamia also contains a high amount of the B vitamins such as thiamine, which helps to boost energy. It is good during workouts to crush too much fat. 


  • Eggs

Protein intake is allowed in keto but moderation. You can get it from different sources, including eggs, too. The thing is, eggs are an incredible source of protein to the body. Their protein is well-absorbed, digested and utilized by the body compared to other types of sources.


That said, muscle building and high metabolism are two things that eggs can provide. And the good news is a more significant part of the fatty acids of eggs are unsaturated. So we need to debunk the myth that egg is not suitable for one’s health. In fact, even patients suffering heart disease can eat up to three eggs daily without facing any health challenge.


Again, the egg yolk is something you should not neglect. It is rich in antioxidants and vitamins that can support your weight loss goal.  And remember, consuming egg will not cause your cholesterol levels to increase. 


  • Coconut oil

Many dieters prefer coconut oils to the likes of vegetable oils for specific reasons. One is the saturated fat they produce comes in the medium chain triglyceride form as opposed to the long chain triglyceride form which vegetable oils produce.


The MCTs, as called, tends to promote weight loss more. In fact, various studies have proven dieters who use them lose more fat than others who do not. MCTs also can increase metabolic rate temporarily according to research. 

Thing about Ketogenic diet and migraine

There is a connection between diets and migraine. In fact, some foods can cause an attack or even make the condition worse for sufferers. And under such conditions, one has no choice but to adopt dietary changes that can prevent their disease from getting worst. 


Research on how foods we consume affect our body system and function is evolving. There has been more revolution into how the keto diet provides other health benefits besides weight loss.


These foods have some beneficial effects on most migraine patients. So there is hope for dieters to do some experiment. 


Usually, anti-seizure drugs are used by epileptic patients. But migraine sufferers also use them. They block a neurotransmitter known as glutamate, found in high concentration in those who have epilepsy or migraine. The good thing is ketones are known to offer help in this regard. They prevent a high concentration of glutamate in the system.


Ketogenic is about putting the body in ketosis, a state where high ketones are produced. So, by following a keto diet list of food, you can get into ketosis and maintain that status throughout the journey.


The primary target in a keto diet program is to get the body into a state of ketosis (metabolism). In this case, you have to limit carb consumption, consume high fat and moderate protein. The idea of keto is to train your body to convert fat to energy instead of the carb. So rice, cereal, and other starchy foods are not acceptable.


As a reminder: These are the foods to consume


  • Eggs
  • Nuts and seeds
  • Avocados
  • Cream and butter
  • Olive oil and coconut oil
  • Salmon, trout, tuna, and mackerel
  • Meats such as sausage, steak, and bacon


In fact, eat foods that will get you into a state of ketosis. Of course, avoid carb as much as you can. You should eat little or no carb.


Keto foods for improved mental focus and function

Ketogenic helps to improve mental focus. No wonder why athletes and other individuals seeking high alertness go for it. The issue with using carbs as a source of energy is, they cause the fluctuation of blood sugar. Hence, the brain cannot focus well for a long time because of the rising and falling of blood sugar.


Ketogenic involves eating foods high in fatty acids (Omega-3 and Omega-6). These fatty acids are related to brain function and health. The thing is, the body don't known how to produce fatty acids. But we can obtain them from foods. And the typical keto diet plan would contain foods that will help to maintain the balance between the Omega 3 and omega 6 fatty acids, which are essential for brain health.


These include:


  • Olive oil
  • Coconut oil
  • Avocado
  • Butter
  • Fish
  • eggs
  • Animal fat

Conclusion

Before you embark on your keto journey, know the right foods to eat. Consuming the wrong foods can remove your body from ketosis or make it difficult for you to get into it. That said the proper ketogenic diet would cause you to lose weight, boost mental focus, tackle a migraine, and offer tons of other benefits. So, we have put together a list of keto diet list of food to help you take the right decision to benefit from.

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