10 Ketogenic Foods to Lose Weight

Have you heard about ketogenic foods to lose weight? Here, we'll tell you what they are and why they contribute to a healthy weight.
10 Ketogenic Foods to Lose Weight

Last update: 25 April, 2023

Foods that have low concentrations of carbohydrates and contain healthy fats for the body are known as ketogenic foods that aid in weight loss. They receive this name because they’re part of the well-known ketogenic or keto diet, an alternative diet that has become popular in recent years, as it offers quick and healthy weight loss.

How does this diet work? In addition to including foods with the aforementioned characteristics, it doesn’t suggest the intake of sugars. In the absence of glucose, the body begins a metabolic process through which it uses fat and ketones as its main source of energy. This process is known as ketosis.

The 10 ketogenic foods to lose weight

Various studies have indicated that the consumption of ketogenic foods is a good way to reduce obesity. This disease affects a high percentage of the world’s population and sets off alarm bells due to its association with other types of chronic diseases, such as diabetes.

The success of this keto diet will depend, in large part, on good professional advice. In this way, accelerated weight loss will be prevented from generating an imbalance in the body and affecting health. The positive impact goes beyond the figure. Studies have verified that it has an impact on the improvement of diseases such as epilepsy and Alzheimer’s.

However, further research is needed to determine the possible negative implications of following this restrictive plan, as carbohydrate intake is limited to 20 to 50 grams per day. Here, we’ll tell you what those ketogenic foods are that will help you achieve the goal of losing weight.

1. Meat

Various cuts of beef.
Meats provide large amounts of protein and are key in the ketogenic diet.

Unprocessed meat is a high-quality protein source that doesn’t contain carbohydrates. In addition, it’s rich in vitamin B and minerals such as potassium and zinc. It’s one of the most important ketogenic foods, as it helps to preserve muscle mass.

On the other hand, meat contains omega-3, conjugated linoleic acid, and antioxidants, the concentrations of which are higher if it comes from grass-fed animals. Among the benefits of its consumption, we also find that it raises HDL cholesterol levels, considered good cholesterol.

It’s best to choose lean cuts to avoid the consumption of unwanted fats. Don’t include processed foods such as sausages, chorizo, or deli meats in your diet.

2. Fish and shellfish

In this category, we find fish such as salmon, trout, and tuna, rich in B vitamins and minerals (potassium and selenium). They’re one of the animal proteins with the lowest level of carbohydrate concentration. In addition, shellfish such as shrimp and crabs complement this nutritional plan.

3. Eggs

Eggs are one of the most consumed protein sources. It’s great to include them in the ketogenic diet because one egg alone contains up to 6 grams of protein and less than 1 gram of carbohydrates.

Although the yolk has been given a poor reputation, studies have established that it’s the yolk that contains most of the nutrients. At the same time, eggs are one of the foods that contain vitamin D, which activates a large number of essential physical functions, such as bone metabolism.

4. Olives

With an approximate concentration of 0.2 grams of carbohydrates per unit, olives are one of the foods that can very well complement the diet to lose weight. They provide vitamin E, iron, calcium, and copper to the body. They reduce oxidative stress, strengthen the immune system, prevent bone loss, and lower blood pressure.

Although the amount of carbohydrates depends on the size of each olive, 10 of them contain approximately 20 grams per 1 of fiber. Therefore, they’re an ideal way to comply with the carbohydrate consumption restriction proposed by the ketogenic diet.

5. Cheese

Some types of cheese are low in carbohydrates and high in saturated fat, which appears to not be a risk to cardiovascular health. Furthermore, studies have determined that eating this food protects people from developing heart disease.

At the same time, this dairy derivative prevents the loss of muscle mass due to aging. Likewise, studies have suggested that milk and its derivatives contain a series of biopeptides that improve the functioning of the immune system and the way in which the body reacts to the presence of external microorganisms.

6. Greek yogurt

Naturally sourced Greek yogurt, as well as cottage cheese, contains a considerable concentration of protein. Although it also has carbohydrates, it can be considered a ketogenic food for weight loss, as long as it’s eaten in moderation.

The bonus is that it helps reduce appetite and stimulates feelings of satiety. Half a cup of this dairy product can be mixed with other ketogenic foods, such as almonds, replacing the mid-afternoon meal without problems.

7. Avocado

Avocado is one of the healthiest ketogenic products. Half of one of these fruits can contain up to 9 grams of carbohydrates, 7 of which are fiber. So, actually, there are only 2 left to account for.

Additionally, avocado is a source of vital minerals for the body such as potassium. It also provides vitamins such as E, considered a natural antioxidant that prevents cardiovascular and degenerative diseases. At the same time, it has a considerable concentration of vitamins C, A, and B complex.

8. Natural oils

There are a number of oils of natural origin that turn out to be very beneficial for all people, even more so for those who are following a ketogenic diet with the aim of losing weight and being healthier. Their consumption contributes to weight loss in obese people, highlighting its action in reducing abdominal fat.

Coconut oil is a source of medium-chain triglycerides that are metabolized directly by the liver to become ketones, that is, a source of beneficial energy for the body. In fact, this oil has been used in people suffering from Alzheimer’s and other disorders related to brain and nerve function.

On the other hand, olive oil is one of the most well-known oils in the world. Several studies have shown that its oleic acid concentration reduces the risk of mortality from cardiovascular events and strokes.

It’s also a source of antioxidants that support the health of the heart and arteries. In addition, it doesn’t contain carbohydrates, so you can use it as a dressing or to cook some foods. Of course, it should be used over low heat to avoid damaging its nutritional qualities with heat.

9. Butter

Butter is another milk derivative that just happens to be healthy, whether you’re on a keto diet or not. Studies have established that it’s not harmful, nor are other dairy products high in saturated fats about which precautions are usually taken.

10. Almonds, walnuts, and seeds

Finally, we find almonds, walnuts, and seeds in this list of ketogenic foods to lose weight. The first are a source of vitamin E, magnesium, potassium, copper, and riboflavin. In addition, they help strengthen bones, hair, and skin.

Walnuts are a food that reduces cardiovascular risk and the possibility of suffering from depression. They have in common with almonds and seeds that they’re an extraordinary source of fiber, therefore, a small portion will make you feel full.

A bowl of almonds.
Almonds provide satiety, which is useful in weight loss plans.

Consumption of ketogenic foods

You may be consuming one or more ketogenic foods to lose weight, but including them in a diet loaded with carbohydrates and sugars doesn’t produce the slimming effect.

If the goal is to improve your figure, but also to stay healthy, consult a nutrition professional about the options for starting a ketogenic diet and the appropriate way to do it according to your body characteristics. Exercise and water intake are vital to achieving an ideal weight that’s combined with good health.

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