Foods You Can Eat on a Keto Diet
Keto Diet | Keto Meals | Ketogenic Diet Plan | Keto Menu Plan
Keto diet plan is fantastic for weight loss, with visible results in just a few days. People on the Keto Diet plan have reported feeling less hungry while losing weight. Keto Diet is a low carb, high-fat diet, with the idea to make the body use fats as its primary source of energy. The emphasis on fat consumption implies eating good quality fats which are carefully measured. Although it may seem daunting to switch to a keto lifestyle, it is easy to prepare keto friendly meals once you have the right ingredients. Here is a list of several versatile keto friendly ingredients that will keep your meals delicious and varied for a long time.
1. Fatty Fish
Fatty fish are rich in polyunsaturated fats. Polyunsaturated fats are essential fats, meaning they’re required for normal body functions, but your body can’t make them. Omega 3 fatty acids are one of the two types of polyunsaturated fats (Omega 6 fatty acids being the other) and have many health benefits for your heart and body. Oily fish such as salmon, mackerel, sardines, tuna, and trout are full of omega-3 fatty acids. These fish should be eaten twice a week. Not only are fatty fish high in good fats, they are lean on carbs.
Just grill, bake or steam them with seasoning and some keto friendly herbs, and a delicious meal is ready. Try to buy wild fish whenever possible as opposed to farmed fish. Some examples of delicious, healthy, fatty fish are:
- Alaskan salmon
- Mahi mahi
- Rainbow trout
- Striped bass
2. Duck Fat
Gone are the days of low fat! Eating healthy fats is essential in the Keto diet plan. Duck fat is a delicious way to add healthy fat to your dishes. Duck fat will give your main dishes an extra savory depth and is a culinary favorite. Top chefs around the country use duck fat in everything from main courses, to desserts. Not only is the taste delicious, duck fat gives you 6.3 grams of the “good” fat you need per serving, with zero net carbs. Free from the additives you might get with margarine or butter, duck fat has one simple ingredient: pure fat from ducks. Be sure to stay away from the unhealthy hydrogenated duck fats, and stick with the non-hydrogenated free-range options.
It’s no secret cooking in lard gives a flavor boost like no other. Grandmothers have known it for ages, and now we know it is good for the body as well. Lard has a very high smoking point, making it very good for high-temperature cooking. Studies have shown that animal fats are very stable at a high cooking temperature and they do not release radicals, which are common in seed and plant-based oils. Animals produce toxins when they are stressed, which is then stored in fat. This is why it is best to buy free range, grass fed and organic fats whenever possible. This is the best type of fat that money can buy, and can be found at your local butcher’s shop. Avoid hydrogenated lard, found in the grocery store, as it contains artificial trans fats that are bad for health.
Tallow is rendered fat from a cow. It is high in saturated fatty acids, making it extremely stable at high temperatures. It has a mild beefy flavor and is great for cooking at high temperatures. However, it can be brittle at room temperature and needs to be scooped out every time. To make it easier to use, set hot melted tallow in an ice cube tray for a ready-to-use option. Tallow’s high-temperature stability makes it great for frying and deep-frying. Tallow has a long shelf life. As always, avoid hydrogenated tallow. The processing, if hydrogenated, increases the shelf life, but it does so by adding unhealthy, artificial trans-fats. Buy free range, grass fed and organic tallow whenever possible.
Avocados are a staple in a keto meal plan. They have a good amount of heart-healthy fat while being low on carbs. Avocados are rich in potassium, something that can be lacking in the keto diet plan. They are also packed with vitamin B, vitamin C, vitamin K, and vitamin E. All this goodness comes at a mere 2g carbs per 100g of fruit. They also contain a good mix of soluble and insoluble fibers. Avocados are the perfect superfood for the keto diet plan: they are tasty and enhance any dish. Use this delicious ingredient in a variety of salads and spreads, or as a tasty topping on cooked meals.
You can make Keto Chocolate by freezing a mixture of avocado with cocoa powder.
6. Egg Yolks
Eggs are great on a ketogenic diet. They are loaded with heart-healthy fats and cholesterol, while also being lean on carbohydrates. Eggs are a good source of protein as well. Eating eggs gives the body a sense of fullness. Yolks are the best option for the keto diet plan, as they are rich in fats and limit your protein intake. Poached egg yolks add great flavor to salads, soups, and main dishes. To get the maximum nutritional benefits, buy free range organic eggs.
7. Macadamia/Brazil Nuts
Not all nuts fit into the Keto Diet. Although they contain loads of the good fats, some nuts are more carb-rich than others. Picking the serving portion of nuts is extremely important for your Keto Diet. Macadamia and Brazil nuts are suited for the Keto Diet because they have a low carb and protein density. Lightly toasted Brazil and Macadamia nuts are great for bringing a bit of crunch into any recipe. Sprinkle these nuts on top of any meal, or snack on a small portion through the day. As always, be mindful of your intake.
A delicious staple of the Keto Diet, butter is great for both solo consumption or as a cooking option. Butter is easy to include in any meal and is generally great tasting too. However, butter may not suit people who have lactose tolerance issues. Organic and free-range butter is the best. Try to get unpasteurized butter when you can. Butter is stable for cooking and adds great flavor to a simple stir-fry or grilled meal. Melted butter is a great sauce as well. Butter and cream have long been demonized for causing heart problems. However, large-scale studies have debunked these assumptions. Butter is probably one of the most economic good fats on the Keto diet plan.
Clarified butter, or ghee, is one of the purest forms of fat. It is rich in healthy fats and has almost no carbs. Ghee is incredibly stable at high temperatures and therefore is great for cooking at high temperatures. Ghee is generally semi-solid at room temperatures and melts easily. It can easily be used to top a variety of cooked foods. Ghee has a great shelf life and stays stable for quite a long time. Ghee is also well tolerated by people who have lactose intolerance. Buy organic ghee whenever possible. Ghee can also be made by heating butter in a pan and let it bubble briefly. Strain the melted butter into a clean container and you have your very own ghee.
10. Coconut Butter
Coconut butter is a great option for keto, especially for the lactose intolerant. Coconut products are gaining popularity, due in part to their heart-healthy properties. Coconut butter is rich in MCT, a quick-starter for ketosis, and a great ingredient to help keep you in ketosis. Coconut butter is easily available in health stores, high-end grocery stores, natural food stores, and even Amazon. If you prefer, you can make Coconut Butter at home using dried coconut flakes. Coconut butter has 9g of fat per 2Tbsp serving. It also contains 4g of fiber, making it a good fit in the keto diet plan. One tablespoon of coconut butter provides 2 grams of fiber as well as small amounts of potassium, magnesium, and iron. You may be familiar with Coconut Manna, which is essentially the branded version of coconut butter.
11. Coconut Milk
Coconut milk is great for cooking, it is great for Asian curries and broths. It is easily available in stores. Stick to organic coconut milk that is free of additives. Once opened it lasts about a week in the fridge. Coconut milk can also be used to make drinks and smoothies. It is a good milk replacement in the keto diet plan and can be substituted for milk in several dishes and beverages. Coconut milk has a high fat and low carb content, making it the perfect keto ingredient. As long as macronutrient ratios are maintained, coconut milk is an integral part of keto diet plan. Coconut milk also has MCT fats, a great ketosis maintainer.
Lemons are great for enhancing your Keto Diet Meals. They are perfect for salad dressings, adding flavor to your main dish, or making juices and teas. Lemons are packed with Vitamin C, and help your body with digestion. Additionally, they are greatly involved in maintaining the proper pH level of your body and battle the formation of excess uric acid caused by certain proteins. Though it is a great food for your Keto Diet, you will have to limit your consumption, so as not to exceed your carb goals.
All types of peppers are great, they are nutritious and pack a lot of flavors. Peppers do have some carbs but they can also be filling. 2 grams of carbs are found in one-half cup of sliced green bell peppers. Other types of peppers, such as red bell peppers, jalapeno peppers, and Anaheim peppers, are also low in carbs and are perfect for your Keto Diet plan. Peppers stand well to being stir-fried, eaten raw, or added to the main dish as a side. They add great flavor when roasted. Due to the carbs in peppers, always measure your portions and be sure to stick to your carb guidelines.
Broth is one of the few things that can be consumed as much as you want. Its low carb and protein content make it ideal for keto consumption. It is great for filling up and leaves a sense of fullness. It can be made easily and can be stored in the fridge for extended periods. It has a variety of flavors and contains several micro-nutrients. Make broth and keep it for food prep emergencies, like when hunger strikes or you are too tired to fix up a meal. Add some acceptable fats for a ready-to-eat meal that meets your nutrient consumption for the day. Broths can also be used to whip up some tasty instant curries as well. Avoid vegetable or lentil broths as they may contain too many carbs.
15. Olive Oil
The most popular health oil currently is fantastic for keto diets. Olive oil is rich in monounsaturated fat and oleic acid. It is versatile and can be used in a variety of ways, like light cooking, making vinaigrette’s or simply to drizzle on salads and fish. Due to its low smoke point, olive oils are best for cold use. Heating olive oils may cause a release of free radicals which are unhealthy and toxic for the body. Additionally, it is important to remember that all oils can go rancid on a shelf, which causes the release of harmful free radicals. In general, oils high in saturated fat last longer (12-24 months) than oils high in monounsaturated (6-12 months) or polyunsaturated fats (2-6 months).
16. Coconut Oil
Coconut oil is one of the best oils for Keto diet plans. It has a very high smoking point and is good for high heat cooking. Coconut oil is rich in MUF fats and MCT fats. MCT fats are directly converted to ketones, the primary energy source for the body in ketosis. Because coconut oil has been traditionally used in several Asian dishes, it has been around for a very long time. It has been used for its flavors as well as medicinal properties. Coconut oils are full of healthy fats and make a great addition to your daily keto diet meal plans. Try to buy organic coconut oils whenever possible to get the maximum MCT fats.
17. Avocado Oil
Avocado oil is another oil that fits well with the keto diet plan. They are rich in good fats MUFA. Like olive oil, it is best for cold use and very light cooking. It also has vitamin E and is great for skin and hair. If you are to heat avocado oil, it’s best to be used to finish off cooking. Avocado oil drizzled on grilled fish is delicious. It can also be used to finish salads.
18. Macadamia Oil
Macadamia oil is rich in MUFA. This oil has the highest concentration of MUFA among plant and nut oils. MUFA is great for cardiovascular health. It also has a good balance of Omega 3 and Omega 6 fatty acids. It is best used for light cooking and cold use. Much like Avocado and Olive Oils, Macadamia Oil can be used for salad dressings or for finishing off a meal. Although Macadamia nuts and oils can be expensive, they are a good inclusion in your arsenal of keto friendly ingredients. Apart from being heart healthy, Macadamia Nut oil is also great for the skin and hair.
19. MCT Oil
Coconut oils are rich in MCT, however, if you are not able to consume the required quantity of coconut oil it is worth considering an MCT oil supplement. Supplements for MCT oil can be purchased online. Buy organic and reputable brands of MCT oils. MCT fatty acids are the type of fat that is quickly processed to ketones. They are an important type of fat that has to be a part of the Keto diet plan. Pure MCT oils are not present naturally and are therefore extracted from natural sources to get concentrated MCT oil. MCT oil provides energy during ketosis quickly.
Spinach is a super food that has long been revered for its amazing nutrient profile. It is a mix of several important micro-nutrient and can be consumed in a variety of ways. Baby spinach is great for salads and mature spinach is great for stir-fries, soups, and baking. Spinach is rich in Magnesium, something that several keto friendly ingredients lack. It does have a lot of naturally occurring sodium so be mindful of that while eating it. Spinach is a great filler while being lean on carbs. It has plenty of insoluble fibers. Creamed spinach is tasty and delicious and very keto friendly.
21. Rocket Leaves
Rocket leaves are another Keto friendly leafy vegetable. Green leafy vegetables are rich in their nutrient profile and light on carbs. They fit well into the Keto diet plan. Rocket leaves are also rich in magnesium, which is a great ingredient for battling the Keto Flu. People who start on the keto diet plan and experience the Keto flu often have to take magnesium supplements. Rocket leaves are great for salads and their tarty taste makes them work with different types of dressings.
Broccoli is one of the few vegetables that are easy to include in the keto diet plan. They can be steamed, stir-fried, or purred to make some delicious keto meals. Paired with good fat ingredients and proteins, it makes for a very healthy meal. Broccoli is lean on carbohydrates and is rich in several micronutrients. It also pairs well with several fat ingredients making it very versatile ingredient. Broccoli is also inexpensive, though it is best to stick with organic vegetables when possible. Broccoli is a great side for steak, fish, and chicken. It is also fantastic with Asian stir fries.
Herbs are rich in flavor. They are a part of keto diet plans since they are very lean on carbs and have an excellent flavor profile. Herbs offer a variety of tasty dishes, keep things fresh in the keto kitchen. Use pre-mixed herbs or try your own combination of herbs to fix meals. The same fish, cooked with different herbs, can be paired with different sides, giving a variety of ways to cook the same ingredient. Herbs are easy to work with and even newbies get the hang of it quickly. Some fresh herbs are also packed with vitamins and other micronutrients.
Caffeine consumption on the keto diet is still up for debate. It is universally decided that once on keto, it is best to avoid milk and sugar in your coffee. That’s no to skim milk too. Coffee with just a bit of full-fat unsweetened cream still works, as the cream’s fat will gives an energy boost. However excessive coffee drinking on the keto diet is probably not a good idea. For your morning coffee consider adding grass-fed full fat cream and, if you have the taste for it, you can increase the fat content of your coffee by adding butter or coconut oil. Keep a watch on your coffee intake and sweeten only if you must, with keto friendly sweeteners like xylitol or stevia. It is easy to exceed your daily fat limit by consuming too much cream with your coffee, so be mindful.
25. Green Beans and Peas
Green beans and peas are one of the few legumes that are rich in fats. These add a good texture to keto meals and work great as sides or in soups. They can be paired with certain nuts and extra fats to make a great meal. These legumes add texture and some variety to the keto diet plans. Apart from their flavor profile, they have been linked to protecting the brain function from aging.
Berries are full of antioxidants and are superfoods. They are one of the very few fruits that are keto friendly. Although it is still necessary to monitor the consumption of berries. Buying organic berries is best to get the most antioxidants into your meal. However, it is easy to eat more than the required carbs through berries, hence it is important to manage its consumption. They are best when eaten raw, they can be paired with cream for a tasty dessert.
Olives are a great treat on the keto diet plan. They have a great nutrient profile. However, canned olives, and olives that have been “stabilized” are generally deficient in these great nutrients. Dried olives and brined olives tend to retain most of their nutrients. Olives are a great addition to the keto meal since they are low in carbs. They can be had as a snack solo or paired with matured cheese. Olives are also great in salads, dips, and casseroles. The salty olive is easily included in the keto diet plans. Even a couple of finely sliced olives adds some texture and flavor to a regular salad.
Keto Diet | Keto Meals | Ketogenic Diet Plan | Keto Menu Plan