Fish is a protein-rich, carb-free food that is high in B vitamins, potassium, and selenium. Omega-3 fats, which are abundant in salmon, sardines, mackerel, albacore tuna, and other fatty fish, have been reported to reduce blood sugar levels and improve insulin sensitivity.
Nonstarchy veggies are abundant in nutrients, such as vitamin C and a number of minerals, yet low in calories and carbs.They also have antioxidants, which help defend against free radicals, which harm cells. Choose non-starchy vegetables that have no more than 8 grammes of net carbohydrates per cup.
Cheese is a perfect fit for the ketogenic diet because it contains no carbohydrates and is high in fat. Calcium and protein are also abundant in it. However, a 1-ounce slice of cheese provides around 30% of the recommended daily intake of saturated fat.
Both yoghurt and cottage cheese are calcium- and protein-rich. The only carbohydrates and protein in five ounces of plain Greek yoghurt are 5 and 12 grammes, respectively. The same amount of cottage cheese contains 18 grammes of protein and 5 grammes of carbs.
Pick heart-healthy fats like avocados, which are rich in potassium, a mineral that many Americans lack, and monounsaturated fat, which is good for your heart. 9 grammes of total carbohydrates—7 grammes of which are fiber—are present in one-half of a medium avocado.
On the ketogenic diet, meat is regarded as a staple food because it is a source of lean protein. Fresh meat and poultry are high in B vitamins, many minerals like potassium, selenium, and zinc, and they don't include any carbs.
Egg
Protein, B vitamins, minerals, and antioxidants are all abundant in eggs. 12 grammes of protein and 0 carbs may be found in two eggs.
Healthy polyunsaturated and monounsaturated fats, fibre, and protein can all be found in nuts and seeds. Additionally, they have extremely little net carbohydrates. The two oils suggested for the keto diet are coconut oil and olive oil.
Antioxidants found in berries lower inflammation and guard against disease. They are high in fibre and low in carbohydrates.
The amount of carbohydrates in them depends on the kind and how much you eat, so read the label carefully.