The ketogenic diet has become popular in the last few decades. Its popularity has been greatly driven by its great efficiency on weight loss, treatment of various conditions such as epilepsy and cancer as well as diabetes management. A ketogenic diet typically limits carbs daily intake to a range between 20-50 grams. This may seem challenging, especially to the dieters who are just starting the journey to ketosis. It's especially challenging to identify the best food choices for the keto diet and separate them from the ones not recommended for it.
Article Summary: To assist you in having an easy time during the ketogenic diet, we’ve compiled a comprehensive list of food items that fit the diet and may help you get started!
Healthy Foods for Keto Diet
Low-carb vegetables
These are vegetables that are low in calories but high in some other essential nutrients such as minerals and vitamin C. They are great substitutes for high-carb foods.
Veggies such as cauliflower can be used in place of rice; while zoodles (zucchini noodles) can be used to act as substitutes for spaghetti. Cruciferous low-carb vegetables such as broccoli and kale are quite effective in decreasing both heart and cancer risk factors.
Avocados
Most of us are told that avocados have a high content of unhealthy fats. This is untrue as avocados are incredibly healthy foods which contain a significantly low level of carbs.
Typically, 100 grams (3.5 ounces) of avocado accounts for 9 grams of carbohydrates. Out of these grams, 7 are fibers, reducing the carb content to 2 grams.
Avocados also contain various vitamins and mineral ions such as potassium. They also greatly help lowering your triglyceride and cholesterol levels.
Fish and seafood
Fatty fish such as salmon are good for keto diet beginners. However, farmed fish typically contains high carb content, so you should be keen to avoid it at all cost. The best fish option for keto dieters is the wild-caught fish.
Natural fat
Most of the keto diet calories should be sourced from fat.  Much of these fats can be naturally found in eggs, fish and meat. You can also obtain plenty of fat in cooking by using coconut fat and butter or by adding olive oil to salads.
Nuts
Most people use nuts as snacks. These are typically good foods for those trying to get into ketosis. However, nuts should be eaten in moderation and shouldn’t be taken as snacks. By eating them that way, it’s quite easy to eat more than the recommended serving amounts.
Be especially careful with cashew nuts as they contain a relatively high level of carbs. Instead, you can choose pecan nuts or macadamia.
Cheese
Cheese contains zero carbs but high-fat content. This makes it suitable for people in the keto diet. It’s also rich in calcium and protein. If you’re worried about how to manage heart disease, consider taking at least a 1-ounce slice of cheese.
The Bottom Line
This food list isn't a one-size-fits-all guideline. Other foods can work well for you if you’re in a ketogenic diet. You need to work with your dietitian to ensure that the food you are eating provides you with all the essential nutrients to help you achieve ketosis.