The keto diet involves cutting out sugar, white flour, oats, brown rice, pasta and many fruits – but eating the appropriate food can help you remain on track with this plan.
Fats such as butter and ghee are rich in healthy saturated fats, and coconut oil contains medium-chain triglycerides which the body processes more rapidly than other types of fat. According to Carrico, these two are among the best sources for consumption.
Meat-rich diets are often recommended when following keto diets, particularly fatty cuts of pork and beef that are rich in proteins and low in carbohydrates. But keep in mind that such meats also contain saturated fats that could increase your risk for cardiovascular disease.
Salmon, shellfish and soy products like tofu or tempeh are nutritious options to add to any diet, while deli meat such as salami and pastrami should also be considered part of a nutritious meal plan – just be sure to seek out options without breading or added sugars.
Your diet should include non-starchy vegetables like mushrooms, asparagus and zucchini that are low in carbs. Don’t forget about healthy fats like olive oil and butter which contain no carbs – use them in salad dressings for an added dose of monounsaturated fatty acids that support heart health!
Seafood, such as fish and shellfish, can provide an excellent source of protein on a keto diet. Try selecting freshwater species like trout and bass, as well as those found deep within the ocean such as tuna and salmon.
Keatley recommends finding sources of fat that do not contain too much saturated fat to ensure an optimal keto diet experience and to decrease heart disease risk linked to saturated fat intake.
Eat foods rich in olive oil, avocado, butter, coconut cream and sourdough bread to reap the benefits of keto dieting. Be wary when purchasing processed or sugary beverages as these may not comply with this diet.
Eggs are an integral component of healthy keto recipes, as they fit seamlessly into the macronutrient ratios associated with keto dieting. Low in carbohydrates and rich in proteins and healthy fats, eggs also boast numerous essential vitamins and minerals such as choline.
Eating both egg whites and yolks on a keto diet is fine; while yolks contain more cholesterol and calories than the whites do, their nutrients lie there instead.
Boiled eggs are an easy staple of keto diets, being simple and convenient to prepare. Perfect for on-the-go breakfasts and lunches alike, our favorite keto egg recipes include smoked sausage frittata and avocado egg bake. Cheese adds protein and calcium without impacting carb intake significantly!
A healthy keto diet should include plenty of vegetables for their antioxidant and nutritional value, and their low carbohydrate count – something essential when trying to stay within your daily carb limit and achieve ketosis.
Broccoli, like its fellow cruciferous vegetables such as Brussels sprouts, cabbage and kale, contains many immune-enhancing and disease-fighting nutrients as well as fiber, potassium and vitamins C and K – providing your body with essential nourishment to stay healthy.
Romaine lettuce makes an excellent base for salad, offering mild flavor and plenty of important vitamins and minerals like potassium, calcium, magnesium and phosphorus. Butterhead lettuce offers soft creamy texture; for an additional crunch try adding slices cucumbers.
Fruits such as avocados, lemons and limes, berries and blackberries may be appropriate in your keto diet; however, mangoes, bananas and papaya (high-sugar fruits), dried or canned fruits as well as sweetened beverages, granola bars or most protein/meal replacement supplements should be avoided to stay within keto guidelines.
Add healthy fats to your diet through olive, avocado, canola and nut oils as well as tarragon and mustard mayonnaises, olives and avocados. Also try including salmon, tuna, mackerel with high amounts of healthy fatty acids such as omega 3s in moderation; when shopping for seafood with mercury levels that is at its lowest.
Nuts are an integral component of most keto diets. Packed full of fats, vitamins, and minerals – but also packed with carbohydrates – they should be consumed sparingly.
Peanuts make for an easy and delicious snack or addition to meals when combined with other ingredients or turned into nut butter. One ounce of peanuts has 4.8 grams of net carbs, and contains high amounts of fiber, protein, thiamine (vitamin B1) potassium vitamin E and zinc content.
Pine nuts are best known as an essential ingredient of pesto sauce, along with parmesan cheese and basil leaves, but they’re delicious eaten on their own or roasted. Though higher in carbs than other nuts, pine nuts still fit comfortably within a keto diet due to their abundance of essential vitamins such as fatty acids and magnesium as well as antioxidants and phytochemicals.
Nuts and seeds make an excellent addition to a keto diet as they’re loaded with healthy fats, proteins, fiber and antioxidants – not to mention other vital minerals and vitamins!
Add some roasted pumpkin or sunflower seeds to salads for a nutritious and crunchy snack, sprinkle some over yogurt, or use as a replacement for regular flour in baked goods.
Some nuts and seeds may be more suitable than others for a keto diet depending on their carb count. Walnuts and almonds, for instance, offer plenty of protein and fiber at relatively low levels; hemp seeds boast high amounts of omega-3 fatty acids which studies suggest may enhance health while simultaneously offering plenty of soluble fiber, magnesium and potassium – not forgetting Brazil nuts’ great source of selenium, which has proven excellent at supporting heart health.
Most dairy foods contain carbohydrates, but the fat present in milk and cheese can keep you in ketosis. High-fat options like clarified butter (ghee) or full-fat yogurt may be good options to keep ketosis going strong.
Avoid acai bowls and smoothies, which often contain high levels of sugar and carbohydrates, like fruit toppings. Instead, consume pure acai in small doses instead – plus frozen or powdered berries along with various low-carb milk options like coconut almond soy and cow’s milk as great options for snacks!
Avocados are another keto-friendly staple and rich source of heart-healthy monounsaturated fats, adding slices to salads or mashing them up for guacamole or smoothies. Eggs provide high protein with minimal carbs. One large egg has less than one gram of carbohydrates while six grams are protein! Additionally, eggs provide omega-3 fats and other essential nutrients.
Grass-fed beef bone broth contains collagen and amino acids that help support gut lining health while fighting food sensitivities. Furthermore, gelatin present in this broth reduces histamine levels to alleviate headaches, brain fog and stomach pain symptoms.
Choose a high-quality, grass-fed and organic bone broth made by simmering bones with water until they form a gel-like consistency when chilled; this shows it contains ample collagen and nutrients. For ease, powders or liquid supplements may also be available as options.
Wine can be an enjoyable keto food when enjoyed in moderation; however, not all wines are keto-friendly due to varying carb content levels; therefore it is wise to read labels or do research prior to purchasing wine.
Wine derives its carbohydrates from natural sugars that have been broken down by yeast during fermentation. Any remaining sugars, known as residual sugars, contribute to its carb content; as their amount decreases so will its carb count.
Therefore, when choosing wines that support ketosis such as dry red wines like Merlot or Pinot Noir or white wines like Sauvignon Blanc. Sweet dessert wines contain too much sugar that could potentially disrupt ketosis.