Keto Foods

Foods to incorporate in your keto diet:

Avocados – are the perfect keto superfood and a good source of healthy fat.

Avocado Oil – is a good addition to your diet even though its omega 3 and 6 are on the high side.

Berries – are great antioxidants but should be limited, beware of carbs and sugars.

Bone Broth – this is one of the few things that you can have as much as you want. It is low carb and protein, which makes it ideal for keto and filling up.

Broccoli – is lean on carbs and rich in micronutrients.

Butter – free-range, grass fed, and organic are the best, and look for unpasteurized.

Coconut Butter – coconut products are becoming increasingly popular because of their heart-healthy properties.

Coconut Oil – is full of healthy fats, buy organic to maximize MCT fats.

Coffee – with a bit of full-fat, unsweetened cream works for keto, but do not consume too much as it will dehydrate you.

Eggs – they are rich in fat and easy to prepare. You may need to skip the egg whites to keep your protein under control. Consuming too much protein will cause it to be stored as glucose and kick you out of ketosis. Free-range and organic eggs will maximize the nutrients.

Fatty Fish – haddock, halibut, flounder, grouper, mackerel, salmon, trout, tuna, and many others. Good for healthy fats and omega 3.

Ghee – is one of the purist forms of fat and has almost no carbs. Again, buy organic when possible. You can make you own by heating it in a pan until it bubbles briefly, then strain it into a container.

Green Beans and Peas – are rich in fats and protect brain function.

Lard – can bring great flavor to your food but avoid hydrogenated lard as it contains artificial trans-fat.

Lemon – lemon juice is good for digestion and maintaining PH levels in the body. A lemon has 7.1 carbs and 2.1 grams of sugar, so you need to limit your intake.

Macadamia Oil – is heart healthy, good for your hair and skin, but it can be pricey.

MCT Oil – is a type of fat that is quickly processed into ketones, buy organic when possible.

Nuts – Brazil and Macadamia nuts are perfect for keto due to their low-carb and protein density. Be careful not to overdo it, small portions – watch those carbs.

Olives – dried and brined olives retain most of their nutrients. Canned and stabilized olives lose many of their nutrients.

Olive Oil – is best used cold, heating it can release free radicals which can be toxic.

Peppers – are nutritious and flavorful but watch your carb intake.

Spinach – is rich in magnesium, a supplement you need while on keto. It is a great filler and lean on carbs but is also rich in sodium.

Water – when you think you have had enough keep drinking, you may add pink salt to help with cramps. As a baseline drink half your body weight in ounces, increase based on activity level.

Avoid these Foods:

Beans or Legumes

Brown, black, or white rice

Beer, wine, or sugary cocktails

Condiments and sauces

Fruit

Low-fat and sugar free diet foods and nutrition bars

Most grains and starches

Processed foods

Root vegetables and tubers

Soda, flavored waters, and juices

Sugary foods

Good Luck on your journey and have a great day!

Reference

Most of this information was derived from the 28-Day Challenge guide Eating Keto

Published by Mike

Just beginning my keto journey. My goal is to lose 50 pounds and improve my overall health. I'm also hoping to build an audience I can interact with and learn from.

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