What should you know about keto diet food list? Every food contains calories and none of them are equal. Some food stimulates weight loss and speeds up metabolic pathways in your body.
If you know what type of diet food to take for weight loss purpose, rejoice!
You can shed those pounds on time. yo will find below Keto diet food list that they make diet variety.
Contents & Quick Navigation
- Keto diet food list as the essential food for weight loss.
- 1. Leafy Greens
- 2. Whole Eggs
- 3. Salmon
- 4. Lean Beef and Chicken Breast
- 5. Cruciferous Vegetables
- 6. Boiled Potatoes
- 7. Beans and Legumes
- 8. Tuna
- 9. Soups
- 10. Avocados
- 11. Cottage Cheese
- 12. Apple Cider Vinegar
- 13. Nuts
- 14. Some Whole Grains
- 15. Chili Pepper
- 16. Fruit
- 17. Coconut Oil
- 18. Chia Seeds
- 19. Full-fat yogurt
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Keto diet food list as the essential food for weight loss.
1. Leafy Greens
I can’t eat leafy greens. Please don’t say that if you never try it first. Everyone can change so with your body weight and eating habit.
Trust yourself that you can enjoy leafy greens because it is tasty. Try with the soup first. After you get used to it, you can start to nibble the leafy greens.
Weight loss is a process so please does it step by step. There are a lot options to choose from. You can choose kale, collards, spinach, or swiss chards as a start. Leafy greens are low in calories and loaded with essential fiber to fill you up.
You will never be hungry after eating a bowl of leafy greens after a meal for hours. It provides you with essential vitamins, antioxidants, and minerals to improve your immunity, regenerate skin cells, and avoid premature aging. There is nothing to lose so please have it today.
2. Whole Eggs
Eggs received bad impression because most of us thought it brings bad cholesterol to the body.
Studies show that the egg yolk and egg whites are carrying different nutrients and there is no bad cholesterol in egg yolk at all.
Eating whole eggs never cause you a heart attack or affecting your blood cholesterol. It is safe for you to eat up to 3 eggs within a day.
The thing is eggs are high in protein and low in calories. It will fill you up and this is a good option for breakfast.
If you want to feel less hungry until your lunchtime, eating a boiled egg with a glass of milk in the morning will do the trick.
It makes you lose weight faster than eating biscuits or bread in the morning which are full of carb and high in calories.
Salmon is high in Omega-3 which is incredibly healthy for your heart and normal cholesterol level.
It provides essential protein, healthy fats, vitamins, and iodine for your healthy body.
You will increase your body’s metabolism by consuming salmon so you can burn up more calories to reduce your body weight.
You can eat it daily for lunch or dinner but if you want to try another protein from the sea, you can have trout, mackerel, sea bass or sardine. Healthy salmon recipe also available online and it is easy to try at home.
4. Lean Beef and Chicken Breast
This is another amazing protein for you to try without a guilt feeling.
Lean beef and chicken breast are perfect for you even you are on a diet.
Most of us getting our beef and chicken breast supply from the cold storage and we are worried about processed food.
For a healthier and fresher choice, how about trying to go to the market instead? You can ask for the nice piece of lean beef steak direct from the butcher. Meat and chicken breast are high in protein so it is a weight loss friendly type of food.
Anything that high in protein will speed up your metabolism especially if you cook it right. Enjoy grilled steak, baked chicken breast or chicken soup.
The combination of herb and spices such as garlic, cinnamon, and ginger will be the booster to speed up your metabolism and reduce more weight overnight.
The key is, do not exceed your suggested food proportion. Anything more than you should have will be bad for you.
Resource: Will Eating Chicken Breast Every Day Help You Lose Weight? by healthyeating.sfgate.com
5. Cruciferous Vegetables
Another low in fat, carb-free and weight loss friendly food is cruciferous vegetables. Cruciferous vegetables are tastier than leafy greens because it has specific taste and crunchy texture.
What type of cruciferous vegetables would you like to have? You can enjoy broccoli, Brussels sprouts, baby kalian, cabbage, cauliflower and many more. This type of vegetable is high in protein and fiber.
By eating this food, you can avoid unnecessary calories and it is incredibly fulfilling. On top of that, you are providing a lot of minerals, vitamins, and antioxidants that important for your body. Most of the vegetables also contain natural Phytonutrients to put cancer at bay.
6. Boiled Potatoes
We prefer our potatoes boiled than fried. It is healthier, less fat, less calories, and high in fiber.
You should take boiled potatoes for your protein and fiber intake.
Potatoes are high in potassium to control your blood pressure.
It is not limited to potato only; you can enjoy sweet potatoes, yam, turnips, and other delicious root vegetables of course.
It is also easy to grow. That is another way for you to save more money while losing weight.
7. Beans and Legumes
If today is not your day for potatoes, you can replace it with beans and legumes instead.
You can enjoy lot types of food even you are trying to lose weight.
Beans and legumes are including the lentils, soybeans, red beans, or kidney beans.
Eating beans and legumes can lead you to satiety because they are high in protein and fiber food.
Please take a cup of it daily or it can be the replacer if you’re not having chicken breast or lean meat.
Another healthy fish to choose is Tuna. You can get your tuna supply at the fish market if you prefer it fresh but trying tuna in a can also not a harm.
To choose a tuna in a can, please prefer tuna canned in water instead of oil. It’s to make sure that you get the protein and the tuna stay in low calories and fat.
Resource: Is Tuna Good for You to Lose Weight? by livestrong.com
The idea is by preparing low-calorie food every day, you can keep your calorie intake within your target.
Soup is your best trick to feel satiated without having extra calories in every meal.
What type of food that you want for your soup? You can make chicken soup, fish soup, vegetable soup, and other tasty soup.
It doesn’t need a lot of ingredients to cook and you can find a lot of healthy soup recipes online.
You can do a lot of food and drinks with Avocados.
This fruit offers a lot of nutrients for the consumer and ideal for the one who starts to lose weight.
Add this fruit to your salad or making avocado smoothies to boost your metabolism.
Avocado is not only providing water, fiber, and potassium but it provides you the energy that you need daily.
11. Cottage Cheese
If you want to look for a food that lows in fat and carbohydrate yet satiating, cottage cheese is one of them.
The creamy and light taste will fill you up for hours.
Dairy products such as cottage cheese are high in calcium.
A study shows that calcium does help in reducing the body weight. It boosts your protein intake and burns the fat more.
12. Apple Cider Vinegar
Why can apple cider vinegar help you to lose weight? Apple cider vinegar is high-carb food in a liquid form.
Just a little bit of apple cider vinegar will help you to feel satiated without eating too much.
You can dilute apple cider vinegar in water to make apple cider beverage. How much apple cider vinegar you can drink per day?
Half or one ounce of apple cider vinegar per day will do to help you reduce the body weight.
Resource: 15 Ways Apple Cider Vinegar Benefits Your Health by Reader’s digest
Nuts are high in good fats, source of protein, and fiber. It contains mineral and essential vitamins for your body too.
This is also a high calories food so it is not recommended to eat it in a massive amount.
Nuts are ideal for tea time or snacking time. A small cup of almonds or walnut will be your best companion for tea time.
It is a healthier choice and less fattening than other snacks such as potato chips, cheesecake, and pastries.
14. Some Whole Grains
What type of whole grains exactly? Whole grains such as oats, brown rice, and quinoa are loaded with fiber, antioxidants, and protein.
For Asians or any country that had rice as the main food intake, switching to oats, brown rice and quinoa will help them to cut the sugar, carb, and fat from the regular white rice, sticky rice or the fragrant rice.
Whole grains really work effectively for your weight loss programs.
Resource: The Best Whole Grains For Weight Loss by pritikin.com
15. Chili Pepper
Chili pepper or bell peppers are helpful on a weight loss diet. How? According to research, there is a substance in chili, bell peppers and cayenne peppers called capsaicin.
This substance is not only responsible for the spicy taste but it has weight loss effect to the body.
You can trust fruit to reduce your body weight.
Fruit never failed you to provide proteins, vitamins, antioxidants, fiber, and energy every day.
It is easy to feel satiated after eating a banana or other fruits such as apples, grapes, avocado, and watermelons.
It loaded with water and natural sugar that healthy for your body and blood sugar level.
You can eat the fruit in every meal or add it to your salad to add the natural sweet taste. Fruit is low in calories, low in carb, high in proteins, and zero in fat.
Experience the positive weight loss transition yourself by consuming fruits every day to replace your carb intake.
Resource: The Best Fruits for Weight Loss by healthywomen.org
17. Coconut Oil
Do you love to cook with butter, lard, or peanut oil? Those oils are high in fat and calories.
You better switch your cooking oil into something healthier and less in fat.
The best cooking oil is the one with less fat and calories such as coconut oil and extra virgin olive oil.
When you need to brown your onions or sauté the vegetables, these oils are worth to use. It can reduce the belly fat and help you to lose more weight.
Resource: Virgin Coconut Oil for Weight Loss and Thyroid Support by sustainablebabysteps.com
18. Chia Seeds
Chia seeds can expand 11-12 times of their size and once you enjoy a bowl of it, you’re providing your body to with more protein, no fat, and low-carb goodness.
This is a very useful food to replace bread and rice for your weight loss purpose. Another best fact is Chia seed is potentially curbing your hunger and reduce your appetite.
Because this food is high in fiber, you are not going to feel hungry until to your next meal.
Resource: Chia Seeds and Weight Loss: What You Need to Know by healthline.com
19. Full-fat yogurt
This is not going to replace your lean meat or chicken breast at lunch or dinner.
A full-fat yogurt is a great option for a snack.
Instead of taking sugar-loaded ice-cream or sweetened popcorn while watching your TV, Full-Fat yogurt is a better choice.
It lows in calories and contains probiotic bacteria for a better digestive system. It helps you to lose weight faster and you will get the flatter abs.
Full-fat yogurt can be obtained at your near grocery store. Please choose plain yogurt or less sugar yogurt.
Resource: Is Full Fat Yogurt Better for Weight Loss? by livehealthy.chron.com
You don’t need to starve to have your ideal body weight. You can eat varieties of food every day with the suggested proportions and calories. High fiber food will improve your digestive system.
You can reduce a lot of body weight because the foods mentioned above are low in fat (almost zero).
By changing your diet, you can reduce the amount of carb, fat, and unwanted sugar to get your weight loss goal in a total success faster.
All nutritionist in keto diet food list and personal trainers agreed that weight loss effort is start from the kitchen.
Watch what you eat every day and you will see the positive transition just the way you hoped for.
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