When it comes to choosing the right ingredient for a ketogenic diet, some may feel a little but lost or overwhelmed. We will give you a full list for keto ingredients and our experts’ preferences!
Ketogenic diet has created a huge buzz for the last 5 years! It is not a lifestyle choice like being a vegetarian or like going vegan! But following this diet for a few weeks or months can totally change your life!
Keto diet is a diet that depends mainly on fats as the main source of energy for your body! No not only your internal fat! But also including lots of fatty food into your diet! This lets the body go into a ketonic state! This state forces the body to use up all its excess fats as energy making you lose weight without compromising your concentration levels, your overall endurance, nor your health state.
If you want to know more about ketogenic diet origin and history …check this link!
If you want to prepare your own meals from scratch and don’t know where to start, or how to integrate your daily food into a ketogenic diet, then this article is for you!
When you decide to go through with keto diet, you have to prepare a diet plan with the help of your nutritionist. following his/her advices helps you chose the perfect plan for you without suffering from keto-flu symptoms or surprises.
To help you plan your ketogenic diet meals and more…check this link.
Furthermore, If you want to know how to read the nutritional facts label so you can choose keto-friendly meals…check this link.
In ketodiet, you don’t need to worry about calorie counting, or how food is cooked, all you need to worry about: how many carbs does this meal have! And please give me a fattier version of it!
Dietlife will tell you all the net fats, proteins and carbs in commonly used keto-ingredients and will focus on food with almost zero carbs!
Let’s start with KETO-MEAT!
- The most important variables in choosing a keto friendly piece of meat is the amount of good fat you can find in it and to know how the animal was bred, fed and raised! So always check with your butcher or read the nutritional facts label first! Always ask for free range, pasture raised and grass-fed meat. And chose a good fat cut of it! This goes for beef, pork and chicken too!
- Avoid processed, cured and premade meat at all costs! They are full of trans fat and this is a really bad type of fat to be adding to your diet!
- If you are buying seafood, choose wild or ocean farmed. And the fattier and oilier the better!
- If you are buying eggs, choose the organic ones.
What’s the best protein sources and their nutritional value? With this simple guide, you can choose the perfect protein source for your taste and for your ketogenic diet!
|FOOD (per ounce)||Fats||proteins||Carbs||Total Calories|
|One large egg||4.8||6.3||0.4||72|
What about keto friendly vegetables?
Veggies are very tricky in their net carbs! It is best to go for green leafy vegetables as they are high in fibers, low on carbs!
Avoid starchy vegetables like potatoes, sweet potatoes, carrots and beets as they are very high on carbs!
Here are some good keto veggies!
|Food||Net Carbs (g)||Fats (g)||Protein (g)||Calories|
|Asparagus, 1 ounce||0.6||0.1||0.7||6|
|Avocado, 1 ounce (Fruit)||0.6||4.4||0.6||47|
|Broccoli, 1 ounce||1.1||0.1||0.7||10|
|Cauliflower, 1 ounce||0.5||0.1||0.5||7|
|Celery, 1 ounce||0.3||0||0.7||5|
|Cucumber, 1 ounce||1||0||0.2||4|
|Garlic, 1 clove||1||0||0.2||4|
|Green beans 1 ounce||1.3||0.1||0.5||10|
|Mushrooms 1 ounce||0.6||0.2||0.9||6|
|Onion, white, 1 ounce||2.1||0||0.3||11|
|Bell Pepper 1 ounce||0.8||0||0.2||6|
|Dill, 1 ounce||0.4||0||0.2||3|
|Iceberg lettuce, 1 ounce||0.3||0.1||0.4||5|
|Spinach, 1 ounce||0.4||0.1||0.8||7|
|Squash 1 ounce||1.4||0.1||0.2||8|
|Tomato, raw, 1 ounce||0.8||0||0.3||5|
Keto goes nuts!
If you want to choose tasty low carbs, high fat tasty snacks go NUTS!
A handful is enough! We need to stay in the ketonic state! Know why ketonic state is important in ketogenic diet…check this article!
Here is a list of some nuts and their nutritional values:
|Food||Carbs (g)||Fats (g)||Calories||Protein (g)|
|Almonds, raw, 1 ounce||3||15||170||6|
|Brazil Nuts, raw, 1 ounce||1||19||186||4|
|Chia Seeds, raw, 1 ounce||0||10||131||7|
|Coconut, dried, unsweetened, 1 ounce||2||6||65||1|
|Flax Seeds, raw, 1 ounce||0||10||131||7|
|Hazelnuts, raw, 1 ounce||2||17||176||4|
|Macadamia Nuts, raw, 1 ounce||2||21||203||2|
|Peanuts, raw, 1 ounce||3||13||157||7|
|Pecans, raw, 1 ounce||1||20||190||3|
|Pine Nuts, raw, 1 ounce||3||20||189||4|
|Pumpkin Seeds, raw, 1 ounce||1||14||159||8|
|Walnuts, raw, 1 ounce||2||18||185||4|
Dietlife offers one important tip! Stay away from skimmed milk and low-fat cheese!
of course, Dairy products are great keto-ingredients, they make tasty dips and sauces, some even use them instead of toasts! Find recipe here.
Know your favorite’s cheese nutritional value and enjoy your meal!
|Food||Net Carbs (g)||Fats (g)||Protein (g)||Calories|
|Cheese, Blue, 1 ounce||0.7||8.2||6.1||100|
|Cheese, Brie, 1 ounce||0.1||7.9||5.9||95|
|Cheese, Cheddar, 1 ounce||0.4||9.4||7.1||114|
|Cheese, Colby, 1 ounce||0.7||9||6.7||110|
|Cheese, Cream, block, 1 ounce||1.1||9.7||1.7||97|
|Cheese, Feta, 1 ounce||1.2||6||4||75|
|Cheese, Monterey Jack, 1 ounce||0.2||8.6||7||106|
|Cheese, Mozzarella, whole milk, 1 oz||0.6||6.3||6.3||85|
|Cheese, Parmesan, hard, 1 ounce||0.9||7.3||10.1||111|
|Cheese, Swiss, 1 ounce||1.5||7.9||7.6||108|
|Cheese, Mascarpone, 1 ounce||1||13||1||130|
|Cream, half-n-half, 1 ounce||1.3||3.5||0.9||39|
|Cream, heavy, 1 ounce||0.8||11||0.6||103|
|Cream, Sour, full fat, 1 ounce||0.8||5.6||0.6||55|
|Milk, whole, 1 ounce||1.5||1||1||19|
Keto fatty fats!
In the first place, One of the most important constituents of keto diet is that you can cook all your food with fat! Which means more tasty food and losing weight is a bonus!
Fats and oils are pure fats! 1 gm of fat/oil means 1 gm of fat! No hidden carbs or protein!
You can cook with:
- Virgin coconut oil
- Extra virgin olive oil
- Sesame oil
- Chili oil for extra flavor.
- Peanut oil
- Salt and Himalayan salt.
- Curry Powder
- Fish sauces.
- Rice vinegar sauce.
- Apple cider vinegar sauce.
- Red wine vinegar.
- White wine.
Nut butters make great snacks, dips and breakfast drizzle.
Read the nutritional facts label carefully and choose those with low calories and less from carbs.
The best keto diet nut butters are:
- Natural Peanut Butter
- Macadamia Nut Butter
- Almond Butter.
As you can see, keto diet is not a restrictive diet as you think! Indeed, you have to restrict carbohydrates from your diet, but that doesn’t mean you have to eat un-tasteful food or feel hungry only a couple of minutes after your meal!
In ketogenic diet, you have to check for keto ingredients in your meals. All you have to do is read the nutritional facts label properly, chose your cooking fat, replace the carbs in your meal with a keto version of it.
We added a few nutritional values for some famous keto friendly protein and fat sources. Check them and share your recipes with Dietlife.
- Miller LM, Cassady DL. The effects of nutrition knowledge on food label use. A review of the literature. Appetite. 2015; 92:207–216. doi: 10.1016/j.appet.2015.05.029
- Kliemann N, Kraemer MVS, Scapin T, et al. Serving Size and Nutrition Labelling: Implications for Nutrition Information and Nutrition Claims on Packaged Foods. Nutrients. 2018;10(7):891. Published 2018 Jul 12. doi:10.3390/nu10070891
- Osilla EV, Sharma S. Calories. [Updated 2019 Jun 18]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2019 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499909/