Contrary to what you may have heard, the keto diet is actually anything but limiting! It is very possible to eat a well-balanced and varied combination of foods while enjoying the many health benefits of this lifestyle.
Here is a list of top 10 keto foods (selected for their macro content and overall nutritional benefits):
1. Coconut oil contains a mix of MCT (medium chain triglycerides) oil and lauric acid. Thus, making it a great choice for everyone following the ketogenic diet. MCT oil is quickly converted by the liver into ketones, which help burn more fat. Lauric acid has beneficial antimicrobial properties. Overall, coconut oil is known to burn more belly fat, and it has a very mild, yet pleasing flavour.
2. Bone broth is the result of slow-simmering (minimum 24-hours) meat bones, vegetables, and a dash of vinegar. This, produces a nourishing broth that is full of collagen and other gut-healing nutrients. I recommend the brand Kettle and Fire for its uncompromised quality and flavour. Add a sprinkle of pink salt to your bone broth to help with mineral absorption.
3. Fatty fish (like salmon, trout, tuna, mackerel, and sardines) are very high in omega 3 fatty acids, which are good for your brain and for fighting inflammation. They are also high in selenium, which is excellent for thyroid health, and are a good source of B vitamins and potassium.
4. Meat and Poultry are excellent choices for the ketogenic diet because they contain virtually no carbohydrates and are high in protein, fat, B vitamins, and minerals such as zinc, selenium, and potassium. Meat and poultry are known to preserve muscle mass.
*When selecting meat, look for grass-fed sources (when available). Grass-fed animals produce meat with more omega 3 fatty acids, conjugated linoleic acid, and antioxidants than regular meat.
5. Low carb veggies like spinach, broccoli, cauliflower, cabbage, asparagus, kale, and Brussels sprouts contain important fiber and are full of vitamins and minerals. Vegetables are known to manage estrogen levels and can protect against cancer.
1 cup of spinach contains only 1 G of net carbs, and is delicious when added to salads, soups, and other dishes. Try sautéing it in butter with some pink salt, and adding some toasted pine nuts and parmesan cheese.
6. Avocados are one of nature’s truly amazing foods. They are high in fat AND fiber, making the net carbs only 2 G per half avocado. Avocados contain lots of potassium, and their consumption may help to improve cholesterol levels. Try adding some pink salt to enhance their flavor and to boost your sodium levels.
Avocados can be eaten on their own, scooped out and mixed with tuna, egg, or chicken to create a creamy salad, turned into everyone’s favorite snack, guacamole, or, even added to a smoothie with a few low-carb berries, a handful of nuts and seeds, and some greens.
7. Cheese has long been recognized as a good source of protein and calcium. It is high in fat and low in carbs, which make it a great addition to any keto meal. Conjugated linoleic acid can be found in all cheese, and, interestingly, has been linked to fat loss.
8. Eggs are another of nature’s wonder foods. They are a complete source of protein, and contribute to a feeling of fullness for several hours. An egg only contains 1 G of carbs and 4-5 G of protein. The yolk of the egg is known to improve eye and heart health. While eggs are high in cholesterol, most people do not seem to have a problem processing it.
9. Nuts and seeds are high in fat and fiber, are rich in several minerals. And, are relatively low in carbs (although it varies from nut to nut). Flax seeds, chia seeds, pecans, walnuts, and almonds all contain 3 G (or less) of net carbs per serving.
10. Coffee and tea are consumed around the world and the caffeine in it is known to boost metabolism, improve physical performance, increase mental alertness, and boost mood. There is also a marked decrease in the occurrence of diabetes in people who drink coffee and tea. These beverages are also a great vessel through which to add fat (through butter or cream in the case of bulletproof coffee), or other keto-approved products.
Keto Foods also worth mentioning …
Other foods, such as olive oil and olives, butter and cream, sauerkraut and pickles, dark chocolate, greek yogurt, and berries can also be enjoyed on the keto diet. So, as you can see, there are lots and lots of foods to choose from.
As we have discussed, the ratio we are striving towards is approximately 70% fat, 25% protein, and 5% carbohydrate. A combination of the foods listed above can help you to enter ketosis, and then help you to stay there.
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