As part of a keto diet, most of your calories should come from fat sources like fish, nuts and seeds as well as dairy products.
Opting for full-fat versions of these foods such as whole milk, cream and cheese may provide more nutritional benefit than low-fat options; butter or ghee (clarified butter) is great for scrambled egg cooking and salad dressing creation.
Nuts and seeds
Nuts and seeds are packed with healthy fats while being low in carbohydrates, making them the perfect complement to a keto diet. You can eat them raw or roast them to reap their nutritional benefits and taste buds will thank you. Just remember to consume in moderation since nuts and seeds can contain high levels of carbs and calories!
As part of your keto diet, walnuts, flax seeds and pine nuts can make an excellent addition. Walnuts contain omega-3 fatty acids which may help lower blood sugar levels while improving insulin sensitivity; in addition they’re rich in selenium which has antioxidant benefits against cardiovascular disease and cancer.
Pine nuts are an exceptional source of omega-3 fatty acids and other essential nutrients, including vitamins E, calcium, magnesium and zinc. Although higher than other low-carb nuts in terms of net carb content per ounce, pine nuts remain relatively low-carb options.
Flax seeds are an excellent source of healthy fats and dietary fiber. Packed full of vital vitamins such as B1, copper, ALA (an omega-3 fatty acid) and plant compounds known to promote overall wellness, an ounce of flax seeds has only 0.5 grams in terms of net carbs!
Sunflower seeds make an excellent addition to a keto diet, packed with protein, fiber and healthy fats like monounsaturated fatty acids and omega-6s that may help lower cholesterol and decrease inflammation.
Sunflower seeds make an excellent addition to salad, smoothies and yogurt, or as a topping for meats. Furthermore, sunflower seeds add texture and flair to baked goods such as muffins and cookies.
Seeds are not only delicious treats; they’re also packed with essential nutrition like fiber, magnesium, calcium and iron – not to mention providing you with an energy boost! Try sprinkling some onto yogurt, oatmeal or salad dishes or making trail mix out of them and mixing into drinks to boost energy and take on daily tasks more easily.
Butter
Butter is an integral component of many diets and an excellent source of healthy fats. When choosing butter products, look out for ones containing trans fats or hydrogenated oils, which are unhealthy and increase risk for disease and weight gain. When shopping for grass-fed butter or clarified butter options instead, consider those made from grass feed cattle; although more expensive, they will contain greater nutritional benefits.
Look for butter that is unsalted and free from added sugar, with a high concentration of monounsaturated fatty acids to support heart health and reduce inflammation in your body.
Avocado oil is another excellent choice, boasting rich monounsaturated fats and boasting an extremely high smoke point – making it an excellent addition to cooking with. Furthermore, its mild flavor is versatile enough for many different dishes; making avocado oil an excellent addition for salad dressings and homemade mayonnaise production.
Grass-fed butter is another great addition to the keto diet, as its higher nutrition content can help you shed extra weight and enhance health benefits. Furthermore, grass-fed butter offers more omega-3 fats than traditional varieties.
As part of your keto diet, it’s essential that you consume adequate saturated fats – approximately 75% of calories should come from fats since these sources of energy contain very few carbs.
Saturated fats play an integral role in gut health. They protect the gastrointestinal tract against leaky gut syndrome while providing butyrate, an essential short-chain fatty acid with numerous health advantages.
Add butter to your diet for extra energy throughout the day, but watch your carb intake to maintain ketosis. Avoid foods high in carbs like potatoes and starchy vegetables like green beans; opt for veggies high in fiber that are low-carb options instead.
Dairy products
Dairy products with healthy fats can be included in a keto diet. But be mindful to steer clear of those sweetened with added sugar as this may increase insulin levels and impede ketosis. In certain circumstances, eliminating dairy altogether might be appropriate; that decision lies within your goals and tolerance levels alone.
Unsweetened dairy products tend to be low in carbs and rich in healthy fats, providing essential nutrition for bone health. Some are also an excellent source of calcium – ideal for building strong bones – while whey protein powder provides excellent sources of protein. Unsweetened dairy products can be used as part of smoothies or adding texture to other dishes like curried meats or sauteed vegetables.
Dairy products provide a healthy blend of saturated, monounsaturated, and omega-three fatty acids that can help regulate blood pressure, reduce inflammation in the body, support cardiovascular health and brain function as well as aid brain performance.
Some dairy products, like skim milk and 1% cow’s milk, contain too many carbohydrates for optimal keto diet consumption and should be avoided to promote weight loss and keep keto metabolism running efficiently. It’s best to focus on whole-milk full-fat options instead.
Butter is an ideal dairy product to add to the keto diet as it contains minimal carbohydrates and provides many healthy fats such as conjugated linoleic acid (CLA) and butyric acid, both known to promote gut health. Furthermore, its versatility makes it great for baking or adding into other recipes.
Cheese, cream and heavy whipping cream all contain healthy fats that fit seamlessly into a keto diet, such as cheese and heavy whipping cream. Use these products in place of milk in beverages like coffee, tea or hot chocolate. Coconut milk also offers tasty creamy options that are lower in carbohydrates but higher in fat content than traditional milk alternatives.
Olive and avocado oils, both rich in monounsaturated fats, can also provide essential benefits. You can use these to create salad dressings or as cooking oil; plus they contain vitamin E for optimal cardiovascular health and cell protection.
Coconut oil
Coconuts and coconut oil are popular keto fat sources because of the medium-chain triglycerides (MCTs) they contain. MCTs can be quickly broken down by your liver and digestive system into energy for quick use; in turn, MCTs help burn fat as fuel as well as support healthy weight loss by maintaining an appropriate cholesterol level in the body. Studies have also demonstrated how MCTs from coconut oil can promote weight loss as well as help your body maintain proper cholesterol levels.
Coconut oil’s MCTs also assist the liver and gallbladder in functioning optimally, reduce food cravings, and support a healthy metabolism. To get maximum benefits from MCTs, choose organic cold-pressed coconut oil as this will ensure pure MCTs that are free from additives.
Coconut oil can add healthy fats to any meal for an easy boost in healthy lipid consumption. Use it to saute vegetables, add it to smoothies or drizzle it on roasted meats or fresh salads for extra oomph! However, keep in mind that one tablespoon contains 13 grams of saturated fat – more than the American Heart Association recommends for daily intake!
Although many people view saturated fats negatively, when eaten in moderation they can actually be quite nutritious. According to the National Library of Medicine, your body breaks down saturated fats into monounsaturated and polyunsaturated forms; monounsaturated forms reduce cholesterol while improving cardiovascular health, while polyunsaturated types may reduce inflammation risk while adding essential fatty acids like omega-3s and omega-6s to your diet.
Coconut oil provides both MCTs and polyunsaturates, making it an excellent addition to the ketogenic diet. But be wary of seed oils like soybean and sunflower oils which may lead to inflammation as well as release cell-damaging free radicals into your system – replace these unhealthy cooking oils with avocado or olive oils which both are excellent choices for keto.