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Top 10 Healthy Foods to Eat on The Keto Diet – Keto Diet For Beginners

Top 10 Healthy Foods to Eat on The Keto Diet – Keto Diet For Beginners

What to eat on a ketogenic diet and how to calculate net carbs?

The most important thing in reaching the state of ketosis (and staying in it) is not having too many carbs. You’ll likely need to keep carb intake under 50 grams of net carbs per day, ideally below 20 grams. If you give your body carbs, your insulin will go up and your body will use blood glucose instead of fat.

In Australia, it’s pretty easy to simply follow the Carbohydrates figure shown in the nutrition information panel. However, when checking the carb content for US / Canadian labels, you should subtract Dietary Fibre from Carbohydrates to get Net Carbs (Total Carbs minus Fibre = Net Carbs).
Fibre is a type of carbohydrate that your body can’t digest which means it does not affect our blood sugar levels so it’s fine to work off Net Carbs.
The second important thing is choosing healthy foods. Sure, you can ingest lots of fat and little carbs by eating sausages, bacon and cream, but this kind of diet will not only rob you of essential nutrients necessary for your health and performance, but it’s also inflammatory and carcinogenic.

Top 10 Healthy Foods to Eat on The Keto Diet – Keto Diet For Beginners

1. Low carb vegetables

You can use them to replace your starchy favourites by making cauliflower rice, zucchini pasta, spinach bread. Vegetables must remain on your menu no matter what diet you are on. They are a great source of vitamins, minerals and fibre. You need them for a healthy gut and colon and for your daily vitamin and mineral intake.

2. Seafood

Have a good variety and lots of fatty fish such as salmon, sardine
s and mackerel. Go for wild-caught.

3. Meat and poultry

Just 100g of organic liver contains 50 per cent of your daily vitamin and mineral requirement. Always choose grass-fed, and organic if available.

4. Avocados

They have a very low net carb count and very high potassium and fat content.

5.Eggs

Eggs are the perfect keto food as they have less than 1g carbs and 6g of protein. The yolks are packed with nutrients including antioxidants

6. Coconut and olive oil

Use olive oil for cold dishes and coconut oil for cooking and baking. Coconut contains MCTs, which are converted to ketones more rapidly than other fats.

7. Nuts and seeds

They are high in fat and fibre and low in carbs. You can use them for a snack or to give your salad a crunch. You can also use any nut meal (groundnuts) to replace flour in baking. Try making zucchini bread made from zucchini, almond meal, eggs and olive oil.

8. Berries

They are low in carbs and high in fibre and antioxidants. The perfect keto sweet treat, especially when you put them into your coconut yoghurt or blend with coconut cream.

9. Konjac noodles

These noodles have almost no calories and virtually no carbs, making them perfect for the keto diet.

10. Dark chocolate and cocoa powder

It has to be high in cocoa to be suitable for keto. 100 per cent cocoa is the best but you can start with 80 per cent to get used to it. It has lots of good stuff in it such as antioxidants. It’s only healthy in small amounts as an occasional treat.

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