16 Foods to Eat on a Ketogenic Diet

1. Seafood: Fish, Shellfish, Shrimps, Crabs, Snails, Clams and Mussels are good sources of Omega-3 fatty acids.

They contain high amounts of EPA and DHA (docosahexaenoic acid) which have been shown to reduce the risk of heart disease and other diseases associated with inflammation. These fats may help prevent or treat Alzheimer’s Disease and Parkinson’s Disease.

2. Low-Carb Vegetables: Fruits such as apples, pears, bananas, grapes and avocados are rich in Vitamin C.

They also contain Vitamins A and K which have been found to protect against certain types of cancer.

3. Cheese: Milk contains a variety of beneficial nutrients including calcium, protein and fat.

It is best known for its role in maintaining bone health. Cheese also contains probiotics which may help promote healthy gut flora.

4. Avocado: Avocados are a great source of potassium, fiber and vitamins B6, E and K.

They are low in calories and high in essential fatty acids such as omega-3s, omega-6s and monounsaturated fats. Studies show that eating avocado regularly may lower blood pressure levels.

5. Meat and Poultry: Meats and poultry are good sources of iron, which is essential in the production of haemoglobin that helps prevent Anemia.

They are rich in B-complex vitamins, especially Vitamin B12 which plays an important role in the formation of red blood cells.

6. Eggs: Eggs are one of the best sources of protein.

They also contain choline, a substance that helps prevent liver and heart diseases. They contain lutein and zeaxanthin which are important for eye health.

7. Coconut Oil: This oil contains medium chain triglycerides (MCTs) that get broken down more easily and quickly to fight diseases.

They also increase the body’s metabolic rate, helping in weight loss.

8. Nuts and Seeds: Cashews contain high amounts of magnesium, which is essential for the maintenance of proper muscle function.

They are also rich in antioxidants that help fight inflammation. Other nuts such as almonds, hazelnuts and peanuts are good sources of fibre and help prevent conditions such as obesity, heart disease and diabetes.

9. Olive Oil: Olive oil contains antioxidants and the compound oleocanthol, which helps prevent diseases such as cancer and heart disease.

10. Leafy Greens: Leafy greens such as spinach, kale, lettuce and collard greens are rich in iron, fibre and calcium. Greens help prevent conditions such as obesity, heart disease and type 2 diabetes.

11. Garlic: Eating garlic has been found to prevent conditions such as cancer, heart diseases and high cholesterol.

The above foods are just a few examples of nutrient-dense foods that will help keep you healthy and happy!

Sources & references used in this article:

Effects of a ketogenic diet on the quality of life in 16 patients with advanced cancer: A pilot trial by M Schmidt, N Pfetzer, M Schwab, I Strauss… – Nutrition & …, 2011 – Springer

A low-carbohydrate, ketogenic diet to treat type 2 diabetes by WS Yancy, M Foy, AM Chalecki, MC Vernon… – Nutrition & …, 2005 – Springer

Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors … by T Moro, G Tinsley, A Bianco, G Marcolin… – Journal of translational …, 2016 – Springer