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Allowed vegetables on keto diet? Stick to one rule and you won’t make mistake

Brussels sprouts, allowed vegetables when on keto diet during the slimming phase

Did you know that carrots contain three times more carbohydrates than the same portion of iceberg lettuce? Therefore, it does matter how many vegetables of individual types you eat when on keto diet.

You might have thought that if you only eat meat and vegetables, it will be your own version of KetoDiet and you will lose weight fast. But it is important to know which type and how much meat to consume per day for optimum daily intake of protein. Similarly, it works with vegetables. It is only necessary to focus on the amount of carbohydrates.

Allowed vegetables when on keto diet

When on keto diet, in the first two phases, you should not eat more than 50 g of carbohydrates per day to reach the stage called ketosis and start burning fat reserves effectively. Therefore, apart from comprehensible diet plans we have prepared also a list of allowed vegetables, fruit and healthy fats. This list has been compiled by our experienced nutrition specialists to make your slimming efforts even easier. That’s why you don’t have to count anything. You can mix the selected types of vegetables, in the amount of up to 500 g per day. And every day can be different!

  • artichoke
  • asparagus
  • aubergine
  • broccoli
  • Brussels sprouts
  • cabbage
  • cauliflower
  • celeriac
  • celery
  • chicory
  • courgette
  • cucumber
  • fennel
  • fresh mushrooms
  • garden cress
  • green beans
  • green leaf salad
  • lamb's lettuce
  • leek
  • parsley root
  • pattypan squash
  • pepper green or light green
  • radish
  • rocket
  • sauerkraut (with no added sugar)
  • Savoy cabbage
  • soya sprouts (2 tablespoons/day)
  • spinach
  • white radish

The most suitable vegetables for weight loss or the golden “green” rule

If you don’t have the list of allowed vegetables at hand and would like to eat them, stick to a simple rule. The colour. Green or white vegetables usually contain fewer carbohydrates than darker-coloured vegetables. For example, in red peppers there are twice as many carbohydrates than in white peppers. Tomato has twice as many carbohydrates than cucumber. You’ll never make a mistake with lettuce. But if there is another temptation at a barbecue party, always choose the vegetables instead. Any type. Drink a glass of water and start talking about an interesting topic. Then maybe “craving” will leave you.

By the way, we’ve also written down tips for you, how to get rid of craving sweets when on a diet.

How to cook vegetables when on a diet?

You don’t have to eat only raw vegetables with individual meals. You can stew, steam, stir-fry or roast them. Even on a spoonful of olive or another type of vegetable oil, ideally cold-pressed and/or butter or ghee. If you like vegetable salads, you can try our ready-made diet dressings.

Don’t be afraid of experiments. Choose high-quality seasonal vegetables, ideally from your own garden or local farmers. You can prepare one extra meal from vegetables and pick at it all day long or supplement your 5 protein meals per day with them and thus season them. Your diet menu will be more varied.

KetoDiet protein pasta with vegetables

4 recipe tips! Pasta and risotto with vegetables from Step 1 of KetoDiet

What else to cook on a diet?

Get inspired by our healthy KetoDiet recipes.

Author: Nikola Nevečeřalová

Photo: KetoDiet, Unsplash

Data source: kaloricketabulky.cz

Try beluga lentils instead of classic lentils, and you can prepare excellent healthy recipes with it in no time.

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