What else can be eaten on a Ketogenic diet?

The best way to get into nutritional ketosis and experience the full benefits of a low carb lifestyle is to reduce carb, to below 50 g daily. To able to achieve this we should understand that vegetables, Nuts and seeds, Sweeteners and even spices all contain carbs too.

Vegetables

 

 

 



In a low carb meal, 80% should be healthy fat,18% protein while just 2% should be carb. Now this 2%  is usually from vegetables. On keto diet, acceptable vegetables are those leafy green ones that grow above the ground like Pumpkin leaf (Ugu), Cucumber, Pickles, Lettuce, Broccoli, Okro, Cauliflower, Spinach etc. These non-starchy vegetables are very low in carbohydrate, just less than 5g for a cup unlike their starchy root vegetables like Carrot, Potatoes, Sweet Potatoes, Onions (White), Shallots, Garlic etc. Vegetables are extremely important part of every healthy diet, but we should bear in mind that some of them are very high in sugar  so we need to weed them out.

NUTRITIONAL TABLE FOR FRESH VEGETABLE

ketogenic diet resources

 

 

Limit your daily intake of those vegetables with carb above 7g and above.

Nuts & Seeds

Nuts and seeds are very high in calories and even higher in carbs. The danger with them is that it is very addictive, making it very easy to eat more than a handful without realizing the carb per serving. peanuts (Groundnuts) are actually legumes and should be eaten with lots of caution.
Cashews, Pistachios and Chestnuts are much higher in carb, so be careful while eating so you don't exceed your carb limits. Nuts like almond flour and milled flaxseed are great substitute for regular white flour, so yeah, you can bake some cake! People, if you are having a hard time getting into ketosis or losing weight, reduce or avoid nuts, simple.

NUTRITIONAL TABLE FOR NUTS & SEEDS

Spices

One thing lots people don't realise that is that spices have carbs too. They are a tricky part of ketogenic diet foods. Make sure to count when adding them to your meals. These ready made one in bottles have sugars added to them.

NUTRITIONAL TABLE FOR SPICES