The keto diet provides an abundance of fat, protein and other vital nutrients. Choose lean meats such as fish for healthy protein sources.
Broccoli, cauliflower and green beans are low-carb veggies packed with essential fiber, vitamins and minerals that can serve as great replacements for high-carb food in many recipes.
Dairy products such as cheese, butter and cream are an integral component of a keto diet as they’re naturally low in carbohydrates and high in proteins. Utilize these dairy items in both savory and sweet recipes.
Nuts and seeds
Nuts and seeds are versatile keto foods that provide vitamins, minerals, healthy fats, protein and fiber in abundance. They can be eaten alone as snacks or added to salads, recipes or shakes as an addition. Nuts can even be turned into delicious nut butters and spreads!
Though nuts and seeds are generally healthy choices for the keto diet, certain varieties contain too many carbs to be enjoyed as part of regular meal planning. Almonds, walnuts, hazelnuts, and pecans are particularly good examples as they contain vitamin E and omega-3 fatty acids while remaining relatively low-carb options – they’re great protein sources as well as being useful baking ingredients!
Pine nuts derived from pine tree cones make for an excellent addition to a keto diet, boasting lower carb counts than most nuts while providing an array of essential vitamins and nutrients such as E, P, Mg, Manganese Zinc Copper as well as supporting heart health and weight loss.
Seeds such as sunflower and flaxseeds make an excellent addition to the keto diet, boasting plenty of omega-3 fatty acids and phytochemicals to reduce inflammation and protect against disease while being high in fiber for fullness and regular digestion. Chia, hemp and sesame seeds are other great plant-based protein sources and can even be toasted to add an extra crunch in meals!
Olive oil is an easy and affordable keto-friendly choice, thanks to its abundance of heart-healthy monounsaturated fats and antioxidants. Use it as part of salad dressings, dips or mayonnaise. For milder flavors try extra-virgin olive oil (EVOO). Coconut oil also makes an excellent keto-friendly choice: solid at room temperature with low smoke points making it perfect for stir frying and sauteing applications; plus its medium-chain triglycerides help increase metabolism for faster ketosis!
Nuts and seeds make an excellent addition to a keto diet, providing essential fiber, protein, and plant compounds associated with lower risks of disease. Add nuts or seed mixes to yogurt, salads, roasted vegetables or smoothies or use nut butters in smoothies for additional energy boost.
Fish and shellfish can make an excellent addition to a healthy keto diet. Fatty fish such as salmon and sardines contain omega-3 fatty acids which have been proven to reduce inflammation and improve cholesterol levels, while mild white fish such as cod or halibut can also make great choices; try mixing them into salads featuring leafy greens and roast vegetables!
Chocolate is a beloved part of many keto dieters’ diets. Packed full of fat, low in carbohydrates and packed with antioxidants, chocolate offers numerous health benefits while remaining deliciously indulgent. But keep in mind that too much sugar may trigger an insulin response and derail the keto diet altogether if eaten too frequently; when selecting brands low in sugar read their labels to ensure the best experience!
There are various chocolate options to consider when following a keto lifestyle, from prepackaged chocolate that’s specifically tailored for keto dieters to homemade options with ingredients that support keto. Sugar substitutes like erythritol and stevia tend to have less impactful blood sugar levels compared to their conventional counterparts; you may even be able to find recipes online for DIY keto chocolate!
These keto friendly chocolate recipes are delicious and straightforward – ideal for anyone who wants to indulge in some indulgent chocolate without undermining their health goals. Fit As A Mama Bear’s chocolate pancakes make a delicious breakfast choice and pair well with fresh berries and whipped cream for added flair! Additionally, their keto chocolate fudge recipe provides another tasty low carb treat which can easily be customized by adding nuts, spices or more cocoa powder if desired.
Bone broth has become an international craze, boasting protein-packed nutrients for gut and immune health, gelatin rich proteins and electrolytes to keep hydration at a maximum.
Bone broth can be found in many restaurant dishes and making your own at home is simple! Simply break down a chicken carcass, add 1.5 litres of water with spices and herbs, simmer, strain and store in the fridge – ready for drinking or use in soups, stews, gravies or sauces!
Olive oil is a must in any kitchen and especially on keto. Packed full of monounsaturated fats and antioxidants which may help prevent heart disease, olive oil is best consumed drizzled over meals or used in salad dressings and mayonnaise for maximum health benefits. For optimal results choose olive oil with high oleic acid content to achieve maximum benefits – use it in dressings as well as mayonnaise and salads!
Hemp hearts are an ideal addition to a keto diet. Containing all essential amino acids, they’re low on carbohydrates and an excellent source of omega-3, iron, magnesium and potassium – perfect for sprinkled onto yogurt parfaits, salads or roasted vegetables or blended into smoothies and soups for an additional healthy protein source!
Vitamins and minerals are an integral component of any healthy diet, but especially important on a ketogenic diet. Calcium, Vitamin D3, and Vitamin C help promote bone health while fighting infections respectively. For optimal results it’s best to consume whole food sources of these essential vitamins and minerals rather than take supplements; if taking them do so through one that specifically caters to ketogenic dieters.
Wine can be one of the more keto-friendly alcoholic beverages available, provided it contains low amounts of sugar and alcohol content. When selecting wine for keto, choose lower sugar/alcohol options like Sherry or Moscato with lower calorie counts; such options contain fortified wines with higher sugar levels that could easily derail your diet plan.
When purchasing wine at the supermarket, always go for those labeled as “dry.” Dry wines have been fermented until all their natural sugars have been turned into alcohol and carbon dioxide; leaving behind few carbs which makes them ideal for keto diet.
If you are dining out and need to specify what drink you want, say something like “I need a dry white wine,” to make sure your server knows you need something with minimal carbs. Or ask for sparkling wines which have lower levels of carbohydrates – some producers even produce Keto-friendly wines specifically tailored for this purpose, so there may be something in your local store which fits the bill!
If you enjoy drinking red wine, try light-bodied varieties like Gamay, Pinot Grigio or Cabernet Sauvignon for optimal keto-friendliness. These wines tend to have less fruitiness and higher acidity levels compared to their counterparts, which make them easier for keto diets to consume. Or explore lower tannin French red varieties such as Cotes du Rhone or Sainte-Laurent!
A keto diet involves eating foods rich in high-quality proteins, fats and non-starchy vegetables to promote weight loss and maintain stable blood sugar levels. Consumption of such food also helps protect against heart disease and diabetes.
Good news is that keto diet allows many of your favorite foods to still be enjoyed! Just be wary of added sugar, carbs and unhealthy fats found in processed dairy products, soft drinks and coffee; additionally high-sugar fruits will quickly raise blood sugar levels.
Tea is an excellent beverage option to add to the keto diet, providing only low calories and zero carbohydrates. Herbal teas such as chamomile or rooibos can also be enjoyed late at night without disrupting sleep quality.
Some people enjoy drinking iced tea made with water and sweetened with stevia or other low-carb sweeteners like splenda. You should avoid sugary iced teas made with regular sugar; milk and cream contain carbohydrates; almond or oat milk are great alternatives; A 3.5 ounce portion (100 grams) of 70% cocoa dark chocolate contains approximately 43 g of carbohydrates, 47 g of fiber and 7 grams of protein per 100 grams.