Foods such as low-fat yogurt and ice cream contain sugar that disrupts ketosis. Also be wary of sauces and marinades with hidden carbs that may interfere with ketosis.
Utilize olive oil, butter and other healthy fats to add flavor and boost energy with vegetables and salads. Or for an energy boost try making bulletproof coffee using butter and MCT oil!
Green Leafy Vegetables
Leafy greens like kale and spinach are highly nutritious foods, offering fiber to control appetite as well as vitamins A, C, K and minerals. These leafy vegetables should be part of every healthy diet but especially beneficial to those following keto.
These foods are packed with antioxidants that provide protection from inflammation and other health problems, while simultaneously acting as alkalizing nutrients that balance out your body’s pH level.
Non-starchy vegetables make the perfect complements to any meal and offer a range of flavors and textures, including those approved for keto. Cauliflower, zucchini and bell peppers all boast low carbohydrate counts that can be enjoyed raw or cooked into many delicious dishes like salads or side dishes.
Fruits and berries can also make great additions to a keto-friendly diet, but only if you understand total and net carbs. Total carbs include all sugars while net carbs subtract fiber. Many fruits and berries also boast high antioxidant counts that may help protect against oxidative stress.
Tomatoes are another keto-friendly vegetable, boasting only 3 net grams per cup of net carbs. Plus they’re an excellent source of vitamin C – great for strengthening immunity and anti-inflammation. Cucumbers make a refreshing snack at only 16 calories and zero net carbs! Not to mention being packed full of potassium too!
Cruciferous vegetables like broccoli and Brussels sprouts contain sulfur-containing compounds which boost liver health, supporting detoxification processes, metabolism of nutrients and fat digestion.
Full-fat dairy, including milk, cheese and yoghurt is also keto-friendly and provides many essential nutrients. Yoghurt and cottage cheese are good sources of protein while milk supplies calcium and vitamin D.
Restaurant options suitable for those on a ketogenic diet include bunless burgers served on a bed of greens with lemon, olive oil and avocado; steak tips or fish grilled alongside vegetables like broccoli or vegetable-based “rice,” like cauliflower Romano advises. It’s important to be wary of sauces and marinades that could contain hidden sugars;
Peppers
Peppers not only add delicious flavor and crunch, they are packed full of essential nutrients. Packed full of vitamin A to strengthen immunity and support eye health as well as Vitamin C for immune support, these peppers make an easy addition to any keto diet diet – they add just the right amount of heat without becoming overly spicy! Whether roasted or grilled they make deliciously nutritious snacks.
Black pepper, an ingredient found in many food items, has been linked with improved metabolism and decreased risks of cardiovascular disease. Packed with antioxidants and known to help reduce inflammation and blood sugar levels. For optimal results, freshly ground black pepper offers greater amounts of piperine and other active compounds than store-bought versions.
Nonstarchy vegetables like broccoli, cauliflower, zucchini and raw spinach are a key element of many keto diets due to their low-carb and nutrient-rich composition. Furthermore, these nonstarchy veggies offer significant fiber benefits that help prevent constipation – one common side effect of keto diets.
Eggs are an ideal food choice for anyone on the keto diet, providing filling protein and healthy fat content to help minimize carb intake while satisfying hunger pangs. Fatty fish such as salmon or sardines also make delicious additions to this type of diet, boasting omega-3 fatty acid content essential to brain and heart health.
Aside from meat, dairy and eggs, the keto diet also allows fish, shellfish and certain plant oils. You should consume these items sparingly as they can contain high levels of sodium and cholesterol. Coconut, olive and avocado oils contain heart-healthy fats that should be included as part of this lifestyle change. Many followers also swear by MCT oil – an oil mixture composed of processed palm and coconut oils which provides energy boosts when consumed regularly in salad dressings, coffee drinks or other forms.
Fish and Seafood
Seafood makes an excellent addition to a keto diet as it’s low in carbohydrates and high in proteins, and also highly versatile, allowing for you to create different dishes from it. When choosing seafood as part of a keto diet plan, always pick fresh species caught sustainably – farmed seafood contains potentially harmful chemicals which could compromise your health. Some healthy options for seafood consumption include salmon, sardines, and mackerel.
These seafood options provide excellent sources of omega-three fatty acids, which research has demonstrated can reduce your risk of cardiovascular disease and decrease triglyceride levels. They’re also rich in antioxidants and provide the body with essential vitamins and minerals.
Scallops, clams, and shrimp are also great choices for the keto diet. Shrimp is especially recommended since it’s low in calories, carbohydrates, fat and high in protein while providing energy and nerve cell functionality benefits. Enjoy it grilled up or transform it into a pasta dish using zucchini noodles with pesto sauce for optimal nutrition!
Salmon fillet with lemon butter sauce makes an excellent meal option, or try pairing it with zucchini noodles and garlic butter sauce as a pasta dish. Salmon provides essential vitamin C, potassium, selenium and magnesium as well as omega-3 fatty acids that may reduce inflammation and help protect against heart disease.
If you want to incorporate more seafood into your diet, try these recipes:
Chicken is another delicious source of protein and an ideal fast meal option, since you can cook it quickly in minutes. Thighs and legs tend to contain more protein than breasts or wings; additionally, processed options like bacon or jerky contain unnecessary preservatives and unhealthy fats that should be avoided.
Eggs
Eggs are an integral component of healthy diets and an ideal keto food choice, due to their combination of protein, good fats and low carbohydrates. One large egg provides 6 grams of protein while also offering B vitamins, iron and powerful antioxidants such as selenium and lutein. Their versatility means eggs can easily fit into breakfast, lunch, dinner or even snacks and dessert dishes!
Eggs do contain some saturated fat, but not in enough quantity to significantly raise cholesterol levels. If your health condition requires you to limit cholesterol intake, consult your physician about whether including eggs can be safely added into your diet plan.
To increase both protein and fat intake from eggs, consider including low-carb veggies such as onions, mushrooms or spinach; cheese; avocado; or even bacon to add texture and flavor. Create a scrambled egg & veggie omelet as an easy morning breakfast option or combine ham cheese & eggs in a quiche Lorraine for an enjoyable keto-friendly lunch or dinner!
On a keto diet, foods you should aim to reduce include sweets like candy and chocolate as well as anything with added sugar such as condiments like ketchup, tomato sauce or salad dressings. Furthermore, consider replacing alcohol consumption with water drinking and opt for lower-calorie beverages like green tea or unsweetened coffee as alternative beverages.
Finally, keto-friendly dessert options abound, including deviled eggs or custard made with egg yolks. There are even recipes for low-carb ice creams that won’t cause spikes in blood sugar levels.