Which vegetables I can eat on the keto diet?

Answer 1

Yes, you can eat vegetables on a low carb diet. However, some vegetables contain significantly more carbohydrate than others do. So, choose your vegetables wisely when following a low carb diet. For carbohydrate in vegetable and fruit charts, which you can use as daily guides, see the page links, further down this page, listed under Related Questions.

Answer 2

You can and should eat plenty of vegetables on a Keto diet. But not all vegetables are equal. Focus on those that are low-carb and reduce or avoid eating the medium to high ones.

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Answer 3

The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins ) diets.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain

Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits

There are several versions of the ketogenic diet, including:

• **Standard ketogenic diet (SKD):** This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted Source

• **Cyclical ketogenic diet (CKD):** This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.

• **Targeted ketogenic diet (TKD):** This diet allows you to add carbs around workouts.

• **High protein ketogenic diet:** This is similar to a standard ketogenic diet, but includes more protein . The ratio is often 60% fat, 35% protein, and 5% carbs.

However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.

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Answer 4

On the subject of vegetables on a ketogenic diet, there are clearly several schools. Some will say “ vegetables are at will, they are still vegetables”. And then there are those from the school “ as long as you don’t exceed your carbohydrates, you eat the vegetables you want ”.

And then there is me, who would like to explain to you why in fact, the choice is a bit more complex than that!

So, don’t expect me to make an exhaustive list of all the vegetables with a yes / no opposite! And as I have not listed everything, if you still have questions, do not hesitate to ask them in the comments.

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THE CARBOHYDRATE LEVEL SELECTION

When we start on a ketogenic diet, we tell ourselves that we can eat all vegetables because vegetables are healthy, and also, we have learned that they contain few carbohydrates.

They are indeed low in carbohydrates, but sometimes, and especially in the adaptation phase, it is still TOO MUCH for the metabolism to go into ketosis.

THE “CLASSIC” SELECTION

If you want to stay below 20g of carbohydrates per day (something I STRONGLY recommend), then certain vegetables will be too high in carbohydrates. With these vegetables, you will quickly have exceeded your amount of carbohydrates per meal — even per day! That is why it is wiser to avoid them.

squash (butternut, Pattison, spaghetti, pumpkin, etc.)

beet

the carrot

parsnip

Jerusalem artichoke

potatoes and sweet potato (which are not btw vegetables)

I would add because I am often asked the question, that corn is NOT a vegetable! It is still a cereal, even if it is sometimes found in the

vegetable section in supermarkets.

For some metabolisms having trouble adapting, it is sometimes necessary to stay below 15g of carbohydrates per day. On this point, unfortunately, we are not all equal! In this case, also consider temporarily ruling out:

the leek

red and yellow pepper

onion

shallot (or by managing the quantity well)

When you have any doubts about the carbohydrate rate of a vegetable, or the rate indicated by your app seems a little doubtful, I invite you to consult the CIQUAL TABLE of foods, which is updated each year. This remains the most reliable source.

By following these few restrictions, you should naturally go below 20g of carbohydrate per day, and therefore, succeed in lowering your blood sugar levels to go into ketosis.

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Answer 5

You can eat plain celery.

Answer 6

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