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
Rich in polyunsaturated fats this naturally occurring fat is good for the body. Fatty fish fit perfectly into a Keto diet and you can consume it twice a week. They are tasty and easy to prep. Just grill, bake or steam them with a little seasoning and some keto friendly herbs and a delicious meal is ready. Try to buy wild fish whenever possible as opposed to farmed fish. Fatty fish are rich in heart healthy Omega 3 fats and lean on carbohydrate. There is plenty of fish to choose from like salmon, mackerel, tuna, flounder, haddock, halibut, trout, grouper, and several more, bringing a variety of flavours, they will keep meals from getting monotonous.
2. Duck Fat
Eating good fats is as important as eating fats in the Keto diet plan. Free range animal fats are the best. Rendered Duck fat is tempting enough to be eaten raw. It is great for stir fry or grilling and makes an easy tasty meal. Duck fat has a good composition of saturated, poly unsaturated and MUFs. It is also a good source of Omega 3 fatty acids. Duck fats is one of the tastiest animal fats. It is easy to cook with and rendered duck fat has a great shelf life. Non-hydrogenated duck fats fit perfectly into a keto diet plans. Hydrogenated duck fats are unhealthy and best left on the store shelf.
It’s no secret cooking in lard gives a flavour boost like no other. Grandmothers have known it for ages. 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 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. It is hence best to buy free range, grass fed and organic fats whenever possible. This is the best type of fat that money can buy. Avoid hydrogenated lard, they contain 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 flavour and is great for high temperature cooking. However it can be brittle at room temperature and needs to be scooped out every time. To make it easier set hot melted tallow in an ice cube tray for ready-to-use size. Tallow’s high temperature stability makes it great for frying and deep frying. Tallow has a long shelf life. As always avoid hydrogenated tallow, this processing increases the shelf life of tallow, 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. It has 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 Bs, vitamin C, vitamin K and vitamin E. All this goodness comes at a mere 2g carbs per 100g of fruit. It also contains a goof mix of soluble and insoluble fibres. Avocados are the perfect super food on the keto diet plan. It is tasty and lifts up any dish. It is easy to use and is great in a variety of salads, spreads and for a delicious topping on cooked meals.
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. It is a good source of protein as well. Eating eggs promotes a sense of fullness. Egg yolks are the best part for the keto diet plan, they are rich in fats and are easy to prepare. Poached egg yolks adds great flavour to salads, soups, and mains. Egg yolks are easy to prepare and are very economical compared to other animal fats. To keep protein intake under control, you can skip the whites and stick to the yolks. Eat free range and organic eggs whenever possible to get the maximum nutrient benefits.
Not all Nuts fit into the keto diet. Although they contain loads of the good fats some nuts are more carb rich than others. So picking the serving portion of nuts is extremely important. Macadamia and Brazil nuts are suited for keto because they have a low carb and protein density. Nut flours are best avoided since they can rack up protein intake easily. Lightly toasted brazil and Macadamia nuts are great for bringing a bit of crunch into any recipe. They can be sprinkled on top of a meal. A small portion of nuts can also be good for snacking but be careful not to overdo it.
Another staple on the Keto diet, Butter is great for cooking as well as consuming as is. 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 butters are the best. Butter is stable for cooking and adds great flavour to a simple stir fry or grilling. Melted butter is a great sauce as well. Butter and cream have been demonized for long 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. Try to get unpasteurized butter when you can.
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 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 for years. 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 letting it bubble briefly. Strain the melted butter into a clean container and you have your very own ghee.
10. Coconut Butter
Coconut products are becoming popular because of their heart-healthy properties. It is rich in MCT, a must fat for staying in ketosis. Coconut butter is easily available in health stores and can also be made at home using dried coconut flakes. Coconut butter has only 2g of fat per 2Tbsp serving. It also contains 4g of fibres, making it a good fit in the keto diet plan. It is great for people who are lactose intolerant. Coconut butter is also low in protein so it fits well with meals. It is also used to make some keto-friendly desserts.
Rich in vitamin C, lemons are perfect for salad dressings, adding extra favour to mains or to make juices and teas. Lemon juice also helps with digestion. Lemon is great at maintaining the pH level of the body. It is particularly helpful since certain proteins and fats cause excess formation of uric acid. Though limit the consumption of lemons to ensure you don’t overdo your carb consumption.
All types of peppers are great, they are nutritious and pack a lot of flavours. Peppers do have some carbs but they can also be filling. They can be paired with meats and fish as a side. Peppers stand well to being stir fired and can be eaten raw as well. They add great flavour when roasted. Bell peppers are a few of the vegetables on the Keto diet, however it is easy to overdo them. So always measure your portions and account for the carbs.
Broth is one of the few things that can be had 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 flavours and contains several micro-nutrients. Make broth and keep it for emergencies like when hunger strikes or you are too tired to fix up a meal. Add some acceptable fats and it is ready to eat and 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.
14. 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 are free of additives. Once opened it lasts about a week in the fridge. Coconut milk can also be used to make drinks. It is a good milk replacement in the keto diet plan. Coconut milk has great fat and low on carb, the perfect keto ingredient. It can be used a milk substitute in several dishes and beverages. As long as macro nutrient ratios are maintained, coconut milk is an integral part of keto diet plan. Coconut milk also has MCT fats.
15. Olive Oil
The most popular health oil currently is fantastic for keto diets. It should however only be used for light, low temperature cooking. Extra virgin olive oils can be used to sprinkle on salads. Olive oil is rich in monounsaturated fat and oleic acid. Oleic acid is excellent in reducing LDL and lowers blood pressures. 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. Olive oils are best for cold use. Heating olive oils may cause release of free radicals which are unhealthy and toxic for the body.
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. Traditionally, Coconut oil has been used in several Asian dishes. So it has been around for a very long time. It has been used for its flavours and for medicinal properties. Coconut oils can be part of your daily keto meal plan. Coconut oils are full of healthy fats and make for a great addition to your keto diet plans. Try to buy organic coconut oils whenever possible to get the maximum MCT fats.
17. Avocado Oil
Avocado oil is another plant based oil that fits well in the keto diet plan. They are rich in good fats MUFA. It is best for cold use and very light cooking. It also has vitamin E and is great for skin and hair. Avocado oil can be used to finish of cooking. Although Avocado’s ratio of Omega 6 and Omega 3 is on the higher side. It still a good inclusion in the keto diet plan. Avocado oil drizzled on grilled fish or steak 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 cardio vascular 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. 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 reputed brands of MCT oils. MCT 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 they are 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 mix of several important micro-nutrient and can be consumed in a variety of ways. Baby spinach is great for salads and mature spinach are 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 fibres. 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. 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 micro nutrients. 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 flavour. They are a part of keto diet plans since they are very lean on carbs and have an excellent flavour 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 micro nutrients.
Caffeine consumption on the keto diet is still up for debate. But universally 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 fats give some energy from fats. However excessive coffee drinking on the keto diet is probably not a good idea. For you morning coffee consider adding grass-fed full fat cream and if you have the taste for it then you can increase the fat content of your coffee by adding butter or coconut oil. Keep a watch over your coffee 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.
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 in itself. These legumes add texture and some variety to the keto diet plans. Apart from their flavour profile they have linked to protecting the brain function from aging.
Berries are full of antioxidants and are super foods. 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 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 or paired with matured cheese for a more refined snack. 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 flavour profile to a regular salad.
Keto Diet | Keto Meals | Ketogenic Diet Plan | Keto Menu Plan