13 of the best keto foods that keep you full (2024)

FAQs

What keto foods keep you full the longest? ›

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

Fiber. High-fiber foods not only provide volume but also take longer to digest, making you feel full longer on fewer calories. Vegetables, fruits and whole grains all contain fiber.

Some of the best meats for keto include beef, pork, chicken, salmon, and bison. Still, all plain, unprocessed meats are keto-friendly and low in carbs — so there are plenty of options to choose from. However, you may want to choose your meats based on other factors in addition to carb count.

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you're less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high fat fruits like avocado and coconut since these foods are low in net carbs.

If you do try a keto diet to jump-start weight reduction, choose healthier sources of fat and protein, such as olive oil, avocados, and nuts (almonds, walnuts). But after a few weeks, switch to a reduced-calorie Mediterranean-style diet and increase your physical activity.

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

What happens if you eat no carbs for a week? ›

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.

The KD with 2 meals per day can effectively improve insulin resistance, body weight, blood glucose, and lipid indices in such patients. Some patients may even achieve diabetes remission and glycemic control through lifestyle changes alone.

These include protein choices such as chicken breast, eggs, plain yogurt, hard-boiled eggs, and cheese, as these foods are lower in overall calories but are high in protein to aid in an increased feeling of fullness, she explained.

Plain Greek Yogurt and Cottage Cheese

A 2019 study published in Nutrients showed that both calcium and protein can reduce appetite and promote fullness. Choosing higher-fat yogurts and cottage cheese can help keep you full for longer, and full-fat products would be part of the ketogenic diet.

Animal proteins are a staple on a ketogenic diet, because of their high protein and zero carbohydrates content. Chicken is an easy addition and 100g, just under half a chicken breast, contains 29g of protein and 3g of fat.

"Protein is the macronutrient that will likely leave you feeling more sated, but fiber-rich carbohydrates — whole grains, beans, lentils, oatmeal, raspberries and even some vegetables like collard greens, kale and artichokes — are a close second," says Arrindell.

Focus on high protein foods

If you're a fan of carbs but still trying to cut back, one of the best ways of keeping yourself satisfied is to focus on high protein foods. Protein has been shown to help increase satiety, which means it helps you feel fuller longer. It may also help you eat less throughout the day ( 37 ).

Following the keto diet for an extended period of time can be difficult, and even some of its top proponents warn against sticking to its strict guidelines. This includes cutting back carbohydrates to 50 grams a day or less, for at least two to three weeks up to six to 12 months, per the National Library of Medicine.