Doing well on the ketogenic diet means that you understand the right foods to eat. Because your mom told you to eat your vegetables that means you need to get some vegetables into your system daily.
But on keto, not all vegetables are good to have.
Because vegetables contain carbs!
This is one of those mind-blowing facts that seems to take people aback.
Carbs are in bread, pastas, and sweets, what the heck are they doing in vegetables?
I cant tell you why theyre there. Theyre just there.
They arent crazy like in bread but they are there depending on the vegetable.
In this post, I want to show you some of the veggies that you are safe to eat on the ketogenic diet.
An important rule of thumb to keep in mind is that if the vegetable is grown above ground (spinach), then chances are you can eat it on keto. Lettuce is an exception in that if you eat too much you can easily knock yourself out of ketosis.
If the vegetable grows below ground then you should stay away.
Celery is one of those weird zero-calorie foods that actually helps you burn more calories than you consume.
I guess thats why its pointless eating celery unless you can dip it into something. Thankfully on keto, you have the luxury of mixing your celery with either ranch or almond butter.
Please dont mix both together because that is just gross.
Spinach is the goto veggie for a lot of keto dishes. I like to mix it with my eggs in the morning and if I need a quick snack Ill grab a handful of spinach, pour some ranch on it, and Im good to go.
One of my favorite keto recipes is this Spinach Mexican Casserole.
Funny thing is that I absolutely hated spinach as a child.
Now? Its not so bad.
If you could marry asparagus then my wife would leave me and marry asparagus.
Thats how much she loves it.
I enjoy it but Im not crazy about it.
Its great when you wrap it in bacon and cook it with some coconut oil. Thats a keto goers dream right there.
Technically this is a keto fruit but Im listing it here because some people dont want to spend time thinking about the technicalities between fruits and vegetables.
Avocados are a fantastic source of fats and can be a great way to make sure you hit your daily macros when doing keto.
This is another breakfast or snack item that I like to include in my daily routine. It works as a fantastic fuel source when your body finally reaches ketosis.
Ill admit that I didnt know much about zucchini until my wife introduced me to zucchini boats and wooooooo boy, things changed.
I love zucchini boats!
Stuff them with almost anything you want and you have yourself a nice little dish.
Its amazing the creative things that people come up with when it comes to food. I would just grab a zucchini and dip it into a bottle of ranch.
My creativity is limited.
Another staple of the keto diet, cauliflower has superpowers because it can act as a substitute for rice or mashed potatoes.
But if you really want to enjoy your cauliflower then you need to lightly season it and roast it in the oven.
I could eat just that for a couple of meals straight. It really is that good.
Cucumber is similar to celery in my mind in that you need to mix it with something to get any value out of it.
It goes great in detox waters but we arent talking about detox waters here.
We are talking about veggies that you can actually eat in your keto recipes.
Cucumber works though when you want to add a bit of crunch to a meal or just have it over your spinach salad.
I have a confession in that the only time I eat cabbage is when I have it in my spicy sausage & cabbage skillet melt.
Im sure there are other great uses for cabbage but thats the only time I actively hunt it down.
I have nothing against cabbage.
Its just cabbage.
Dont give it to me unless youre going to cover it in cheese or ranch. Yes, both of these are keto-friendly and that is why the ketogenic diet is so awesome!
I used to think that cauliflower was broccolis ugly step-sister, but now I know its the other way around.
Broccoli is good but it takes a backseat to the almighty cauliflower.
When I lived in Los Angeles, kale was a superfood.
I hate it.
I really cant stand the taste of it.
Raw. Cooked. Burnt.
It doesnt matter, I dont like kale.
I understand its benefits but that doesnt mean I have to enjoy it.
Because I dont. Get it out of my face.
My mom loves brussels sprouts. They arent bad but I cant stand the smell of them cooking.
Keep me out of the kitchen and just let me know when they are ready and Im all over them.
If youre looking for a snack then check out these cheesy brussels sprouts and if you actually want a meal then scope out this brussel sprout burger recipe.
Its important to understand that all of these vegetables have carbs. They just have a lesser amount than other foods so as long as you arent eating a whole field of them you should be okay.
Remember, on keto, the general rule is that you want to stay below 20g of carbs daily so some carbs arent bad. Especially when they come from vegetables that have a low glycemic index.
If youre interested in learning more about the ketogenic diet and how it can help you lose weight then check out our 28-Day Challenge where we guide you through the keto diet and help you lose between 10-21 pounds in just 4 weeks with keto.
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