Ultimate Ketogenic diet food list for weight loss

Take a close look at the ketogenic diet food list for weight loss to see how rich and colourful the choice is when preparing keto dishes. Start preparing delicious low carb meals that will make you slimmer, healthier and filled you with energy!

This comprehensive list contains a wide range of ketogenic diet foods which help you lose weight without starving and without the need for exhausting exercise routine.

Complete Ketogenic diet food list for weight loss

The main aim of the ketogenic diet is weight loss. But if you want to lose weight even by consuming your favourite food items, then this article will be beneficial for you.

Here we have shortlisted a full keto food list which might be one of your favourite foods.

Is seafood a keto diet?

If your taste buds crave seafood with their different recipes, then you will be happy to know that some seafood is included in the keto diet.

Shellfish like crabs, shrimp, crayfish, crab, lobster, clams, scallops, oysters, mussels and octopus are edible keto seafood. Let’s have a look at their nutrition content.

Best: Foods that contain less than 3 grams of net carbs ( Net carbs = total carbs minus fibre) per 100 grams of food.

Good: Foods that contain less than 3-6 grams of net carbs per 100 grams of food.

Cooked Shrimp Nutrition content [ per 100gm]

• Protein: 17.67 grams
• Vitamin B12
• Iron
• Phosphorus
• Niacin
• Zinc
• Magnesium
• Carbs: 0.2 – 0.3 gm

100gm of cooked crab contains

• 22.5 grams of protein.
• 0.7 gram of fat.
• No carbohydrates.
• No fibre.
• No sugar

100gm cooked prawn contains

• 16gm protein
• 1-2 gm fat
• No carbs

100gm cooked clams contains

• Protein- 22gm
• Fat-2gm
• Vitamin A.
• Vitamin C
• Riboflavin
• Niacin
• Vitamin B12
• Iron.
• Phosphorus
• Potassium

100gm cooked oysters contains

• Protein: 7 grams
• Fat: 3 grams
• Vitamin D
• Thiamine
• Niacin
• Vitamin B12
• Iron
• Magnesium
• Phosphorus
• Zinc
• Copper
• Manganese
• Selenium

100gm cooked lobster contains

• Protein: 7 grams
• Fat: 3 grams
• Vitamin D
• Thiamine
• Niacin
• Vitamin B12
• Iron
• Magnesium
• Phosphorus
• Zinc
• Copper
• Manganese
• Selenium

100gm cooked lobster contains

• 1.30 gm fat
• No carbohydrate
• 1.30 gm fat
• No carbohydrate
• Around 28gm protein
• Vitamin A
• Calcium

100gm cooked salmon fish contains

• vitamin B12
• Niacin
• Vitamin B6
• Riboflavin
• Thiamin
• Folic acid
• Protein- 22-25gm
• Omega 3 fatty acid

These are some of the exclusively consumed keto diet food lists of seafood across the globe.

Ketogenic diet food list for weight loss – Keto Sea food recipes

Here are the keto-friendly recipes you will want to be eating most often on ketogenic diet.

Best fish for keto diet: Shellfish, Sardines, Mackerel, Trout, Codfish, Haddock, Sea bass, Snapper, Hake, Catfish, Monkfish, Flounders

Best Seafood to eat on a keto diet: Salmon, Shellfish, Sardines, Tuna, Haddock, Sea bass, Hake, Catfish

A variety of seafood is very low in carbs. Fish and shellfish are also good sources of vitamins, minerals and omega-3.

Baked salmon

Ingredients

1. 4-5 salmon fillets, skin-on

2. Avocado or olive oil heated on a pan

3. Fine salt and freshly ground black pepper

4. Freshly cut lemon

Preparation process

• Leave the salmon for 15-30 minutes to come to room temperature. Keep the temp. of the oven to 450°F. Lay a baking sheet over the aluminium foil.
• Dry up the salmon fillets on all sides with paper towels. Keep the salmon one side-down on the prepared baking sheet.
• Brush the salmon with oil on all sides. Sprinkle each filet with a pinch of salt and ground black pepper.
• Bake until the internal temperature of the salmon reaches 135-140°F. It may take up to 4-6 minutes.
• You may check the softness of the salmon.
• When it is soft, then your food is ready to consume.

Steamed Salmon

Ingredients

1. 400-500gm cut pieces of salmon
2. 1 medium-sized sliced onion
3. 5 garlic sliced cloves
4. ⅓ cup roughly chopped cilantro
5. 1 tbsp fine salt
6. ½ tbsp freshly ground black pepper
7. ¼ cup olive/ avocado oil
8. 2 fine sliced lemons
9. ⅓ cup tomato juice

Preparation process

• Take a ⅔ rd meter length of parchment paper and put it on the skillet that has a lid .
• Add the fish, onion, garlic, herbs, salt and pepper in a medium bowl and dribble with 2 tablespoons of olive oil. Mix them well.
• Transfer all of it to a skillet with the fish skin side down.
• Arrange the sliced lemon over the fish and dribble with the remaining olive oil and tomato sauce.
• Cover the fish and seal the cover. The pan is covered with the lid then.
• Cook them on high heat for 5 minutes. Don’t uncover the pan.
• Then decrease the heat to medium and cook for another 8-10 minutes Garnish with cilantro and your recipe is ready.

Grilled salmon

Ingredients

1. ½ cup sour cream
2. ½ cup olive oil mayonnaise
3. ½ finely chopped cucumber about
4. ¼ cup dressed cheese
5. 2 tbsp chopped fresh dill
6. 1 zested lemon
7. 1 tbsp lemon juice
8. pinch of salt as per taste

Preparation Process

• Mix all of them and keep them in the refrigerator, till they become ready to consume.

IS CRAB KETO?

Yes, crab is good for keto because it is low in net carbs (0.95g of net carbs per 100g servings). (*)

Keto crab masala recipe

Ingredients

1. 3 tbsp olive oil, separated into two parts
2. 1 medium-sized finely chopped onion
3. 1 tbsp coriander powder
4. ½ tbsp cumin powder
5. 2 small dried red chilli
6. 2 cloves
7. 1 ½ inch chopped ginger
8. 3 medium chopped garlic and cloves
9. 1 ½ tbsp fennel seeds
10. 2-3 medium-sized tomato pureed
11. 1 tbsp turmeric powder
12. Fine salt
13. 2 tbsp finely chopped cilantro

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Preparation process

• Heat 1 tablespoon of oil in a Kadai over low heat until the oil becomes hot. Add 1 tbsp chopped onion, dried chilli, cloves, ginger, and garlic.
• Cook and stir from time to time, until the aroma come after about 5 minutes. Then switch off the heat and put fennel seeds. Mix them thoroughly. Then keep them separately.
• Then add the remaining oil. Heat over medium heat until it is hot. Then add the remaining onion. Cook and stir, until it becomes slightly brown in colour.
• Add the tomato puree, bring to a sim condition, and cook for 5 minutes. Add turmeric powder, coriander and cumin powder. Stir them well and continue to cook, stir intermittently, until the oil comes to the surface. Add some water to prevent stickiness.
• Add the crab and sprinkle salt as per taste. Then leave them for a few minutes on the heat. Then garnish with coriander leaves and the recipe is ready.

Low carb Ketogenic Indian chicken recipes

Keto crab cakes

INGREDIENTS

1. crab meat
2. ¼ chopped onion
3. ¼ cup chopped red pepper
4. ¼ cup ground almond/almond flour
5. 1 egg
6. 2 tbsp mayonnaise
7. Some bay leaves
8. ¼ tbsp Chilli
9. 2 tbsp butter for frying purposes
10. Chopped cilantro
11. Non-fat Sour cream or yoghurt

INSTRUCTIONS:-

• Take a medium-sized bowl and mix together the crab cake ingredients, form as many patties as possible.
• In a cast-iron skillet, take the butter and heat it over medium flame. Fry each crab cake patty for at least 3 minutes per side until it becomes golden brown. Serve with yoghurt or sour cream.

Keto Yoghurt

Greek yoghurt

Plain Greek yoghurt is keto-friendly. You can consume keto greek yoghurt without interrupting your keto diet.

Though it contains some carbs, you can still consume it in moderate quantities so as not to hamper your keto diet meal.

A half-cup of plain Greek yogurt around 100gm provides 4-5 grams of carbs and 10 grams of protein. Yoghurt helps in weight loss and makes you feel full for a longer time and thus restrains you from further consuming food. You can make keto-friendly yoghurt on your own.

We have some ideas for you

Full cream cow milk yoghurt

This type of yoghurt is keto-friendly. This recipe consists of a few simple steps to get overnight fermented yoghurt.

To get thicker keto Greek yoghurt,1st you have to dribble your homemade yoghurt in a cheesecloth to remove the watery part of milk that remains after the formation of curds.

Then leave it for over a night to get mouth-watering creamy greek keto yoghurt. You can also take the cow milk from the store and follow this process to make keto-friendly yoghurt.

Best keto friendly Yoghurt brands

We have shortlisted here some of the best yoghurts for keto if you can not make it to your home.

1. Peak Triple Cream Plain Yogurt

This yoghurt contains around

• 8.5gm protein
• 4.3gm carbs
• 25gm protein

2. Siggi’s Plain Whole Milk Yogurt

This yoghurt contains

• 7.6gm fat
• 8.5gm carbs
• 19gm protein

3. YQ by Yoplait Plain Yogurt

This yoghurt contains

• 4gm fat
• 2.2gm carbs
• 17.5gm protein

4. Chobani Whole Milk Plain Greek Yogurt

This yoghurt contains

• 9.5gm fat
• 7.6gm carbs
• 16.3gm protein

5. Forager Plain Cashew Milk Yogurt

This yoghurt contains

• 7.7gm fat
• 8.6gm carbs
• 3.5gm protein

Cheese

Cheddar cheese

This cheese is prepared from cow’s milk. Its texture is hard. This is different from mozzarella cheese as the latter one is prepared from buffalo’s milk.

Is cheddar cheese included under the keto diet and Cheddar cheese carbs?

The answer is yes. This is keto-friendly. Keto Cheddar cheese contains 0.8g carbs, Here is a list:

• Iron
• Vit. A
• Vit. K
• 4.5 grams protein
• 6.8 grams fat
• 0.8 grams carbs

American cheese

100gm American cheese keto contains

5-6 gm of fat, 3 gm of carbs, and 2 gm of protein. Due to the presence of a low amount of carbs it qualifies for a keto diet.

American cheese is a keto-friendly diet.

Colby jack cheese Nutrition {100g Serving size}

Colby jack cheese contains 31.2 gm fat and 1.62 gm of carbs. So it is qualified under the keto diet.

But it contains 19 gm of saturated fat, so you have to consume it moderately.

Calories in Colby jack cheese: 384

Black olives keto

All varieties of Olives are included under a ketogenic diet plan. With 3.5 gm carbs per 100 gm, they become a healthy diet.

Keto black olive contains

• fat: 13 gm
• iron
• Vitamin K
• vitamin E

Keto diet food list – Menu for beginners

The good news is that the keto food list offers plenty of variety.

Healthy fats and non-starchy vegetables (75% of your diet)

Veggies: Zucchini, cauliflower, white mushroom, broccoli, leafy greens, asparagus

Healthy fats: Coconut oil, tallow, olive oil, MCT oil, almonds, nut butter, avocado oil, omega-3 egg yolks

Nuts and seeds: Pecans, sunflower seeds, cashews, pine nuts, flaxseed, brazil nuts

Animal fats: Ghee, shellfish (crab, shrimp, lobster), lamb, fish (salmon, halibut and mackerel), organ meats (liver, bone marrow, tongue, bacon)

Other>>>>

• 100% dark organic cocoa powder or chcolate
• spirulina
• Mineral water
• Tea or coffee (no added sugar)
• Unsweetened nut milk (hemp milk, almond milk, coconut milk)

what fruits to eat on a keto diet

Proteins (20% of your diet)

• Animal protein: Chicken, turkey, wild game, duck, pork
• Bone broth
• Collagen and gelatin powdered supplements

• Full fat dairy products : Cream Cheese (no added sugars), organic sour cream, heavy cream, cottage cheese

Carbs (5% of your diet)

• Small amount of berries: blackberries, raspberries, blueberries

• Legumes: Beans and green peas

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What not to eat on keto diet

• Processed foods such as oils and vegetable

Refined sugar

Sugar alcohols: Sorbitol, xylitol

Grains

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What did you learned today?

If you follow the keto diet plan with honesty, and without cheat meals, you may shed an average of 7-12lbs within a month.

also read: best weight loss diet plan for Indian

ALL the above Ketogenic diet food list for weight loss work great and you should stick to it for better results.

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