Keto Friendly Foods For Beginners: What to Eat on Keto
The ketogenic diet has become famous for losing weight and getting healthy. But it can be tough to know what are keto friendly foods and which ones to avoid.
This article will provide a list of keto-friendly foods to help beginners get started on the right track.
The diet is based on a simple premise – reducing carbs and eating more fat. This encourages your body to enter a state called ketosis, where it burns fat for fuel instead of sugar.
This approach has been shown to boost metabolism and promote weight loss by reducing your carb count; the body is forced to burn fat for energy, which leads to better blood sugar control and weight loss.
However, this doesn’t mean you can eat whatever you want.
There are still some foods that you should avoid, as they can kick you out of ketosis. And, of course, you still need to eat enough calories to support your weight-loss goals.
That’s where this article comes in. We’ve compiled a list of keto-friendly foods to help you lose weight and feel great. So, this article is for you whether you’re just starting this type of diet or looking for some new recipes!
Ketogenic Diet Explained
The ketogenic diet is a high-fat, low-carbohydrate way of eating. The goal is to get more calories from fat and protein and fewer from carbs.
This can lead to weight loss and improvements in body composition. The keto diet may also benefit certain health conditions, such as epilepsy, diabetes, and Alzheimer’s.
Carb intake is restricted while eating keto. You will need to get most of your calories from fat and protein. Healthy fats, such as olive oil, nuts, and seeds, are encouraged. Saturated fats, such as butter and coconut oil are also allowed in moderation.
The ketogenic diet can help you lose weight by stimulating ketosis, a metabolic state in which your body burns fat for energy rather than carbs.
Ketosis occurs when carb intake is low enough that the liver converts fat into ketones, which the body then uses for energy.
One of the benefits of this very low-carb diet is that it can help you lose weight without feeling hungry or deprived. In addition, the ketogenic diet may help reduce your risk of cardiovascular disease and other chronic health conditions.
What are the Foods You Can Eat in the Keto Diet?
When people think of the ketogenic diet, they often think of foods they can’t eat. However, there are plenty of foods that you can eat on the ketogenic diet, and many of them are surprisingly delicious.
One of the main guidelines is to consume more saturated fat and fewer carbs.
This means that foods like butter, eggs, and bacon are all fair game. Similarly, high-fat seafood like salmon and tuna are also good options.
Regarding vegetables, leafy greens are typically a good choice, as they are low-carb vegetables but high in nutrients.
Finally, several types of keto-friendly snacks and desserts can satisfy your sweet tooth without derailing your diet. So whether you’re looking for a flavorful main dish or a guilt-free treat, a keto-friendly option will likely fit the bill.
Lose Weight with Keto Diet Foods
Another benefit of focusing on keto foods is that it helps you maintain muscle mass while losing weight.
To get the most from this diet, you should focus on eating foods high in healthy fats, moderate in protein, and low in carbs.
Healthy fats include unsaturated fats like olive oil and avocado and saturated fats like butter and coconut oil.
You must have a moderate protein intake and focus on getting most of your calories from fat. This doesn’t mean that you can eat as much bacon and butter as you want, but it does allow for some delicious meals and snacks.
Protein sources should be lean, such as chicken or other fatty fish, and carbs should come from vegetables and fruits.
For example, keto-friendly options include avocado toast with olive oil, a salad with grilled chicken and avocado dressing, or a chocolate almond milk smoothie made with coconut oil.
To help with carb cravings, plenty of healthy substitutes will satisfy your hunger without derailing your diet. Zucchini noodles topped with marinara sauce, cauliflower rice pilaf, and cucumber slices with hummus are great ways to enjoy the flavors and textures of your favorite foods without the extra carbs.
You can stay on track and achieve your goals by including these foods in your diet.
What to Avoid
A few things to avoid on the ketogenic diet if you want to be successful. The first is net carbs. This is the total amount of carbs in a food minus the amount of fiber.
For example, a slice of bread has about 15 grams of net carbs. That’s because it has 24 grams of carbs and only 3 grams of fiber. This diet’s recommended daily intake of net carbs is 50 grams or less.
That’s why it’s essential to read labels carefully and calculate the net carbs in your meals.
Additionally, while starchy vegetables like sweet potatoes are often considered healthy, they are pretty high in net carbs, so they should be avoided.
If you love sweets (like me!), one of the things I had to give up is maple syrup. While it does contain some trace amounts of minerals and antioxidants, it’s also high in sugar.
One tablespoon of maple syrup has about 12 grams of net carbs. That’s more than your entire daily allotment on this diet.
Stick to low-carb sweeteners like stevia or monk fruit if you’re looking for a keto-friendly way to sweeten your food. And if you can’t help it sometimes, I suggest diet soda moderation.
Oh, I do dark chocolate as well! See if you can purchase dark chocolate with no sugar; it does help to take some when you are looking to end a meal with something sweet!
Personally, polyunsaturated fats should be monitored on the ketogenic diet. These are found in vegetable oils and fatty fish like salmon and trout. While polyunsaturated fats are considered healthy in moderation, they can quickly lead to weight gain.
Keto Friendly Foods
While there are many keto-friendly foods, there are also some that you should avoid.
Here is a general overview of keto-friendly foods to help you make the best choices for your diet. Below will be an extensive list of options you can refer to when planning your meals for the day!
Fats and oils
While many people think of keto as a high-fat diet, it is a balanced approach that includes moderate amounts of fat, protein, and carbs.
Fats and oils provide the body with energy and help to absorb vitamins and minerals. They also play a role in hormone production and cellular health. Fat should comprise about 60-80% of your daily caloric intake.
This can be obtained from various sources, including coconut oil, olive oil, avocado oil, butter, and ghee. In addition to being a source of energy, fats and oils also help keep you full and satisfied after meals.
As with any diet or lifestyle change, it is always best to speak with a healthcare professional before making any drastic changes. However, if you are interested in trying this diet, fats and oils are essential to your eating plan.
Coconut Oil
They are a great energy source for athletes and people trying to lose weight. Coconut oil is also a good source of lauric acid, which has antimicrobial and antibacterial properties.
For these reasons, many believe coconut oil can help improve gut health. Additionally, coconut oil can help to increase satiety and reduce cravings.
When used with other healthy foods, coconut oil can be an effective tool for weight loss.
Olive Oil
Olive oil is a keto dieter’s best friend. It’s a healthy, delicious oil that can be used in many different ways. Whether you’re sautéing vegetables or making a salad, olive oil is a great way to add flavor and healthy nutrients to your meals.
Avocado Oil
Avocado oil is a nutrient-rich oil that contains healthy fats, vitamins, and minerals. If you’re on the keto diet, avocado oil is a great choice. It’s healthy and versatile and can be used in keto recipes. Plus, it’s a good source of healthy fats that will help you stay satisfied and energized.
MCT Oil
MCT oil is a type of oil that is derived from coconut oil. MCT oil is a great way to help you stay in ketosis. This nutrient-rich oil is derived from coconut oil and provides a host of benefits for your health.
Plus, it’s a great source of energy that can help you power through your day.
Almond Oil
Almond oil is a light oil rich in vitamin E and other nutrients. It is an excellent option if you’re looking for healthy, keto-friendly cooking oil. It’s high in mono and polyunsaturated fats, which benefit heart health.
Almond oil also has a Smoke Point of 500 degrees F, making it ideal for cooking at high temperatures.
Macadamia Nut Oil
Macadamia nut oil is a rich, nourishing oil that contains healthy fats and antioxidants. Macadamia nuts are a superfood!
Not only are they delicious, but they’re also packed with healthy fats.
Grapeseed Oil
This oil is rich in healthy fats and can help you reach your keto goals. Plus, it tastes great!
Peanut Oil
Peanut oil is a type of vegetable oil that is derived from peanuts.
Peanut oil has a high smoke point and is often used for frying or salad dressing. It’s perfect for cooking up all your favorite keto-friendly meals.
Plus, it adds a delicious nutty flavor to whatever you’re making.
Pumpkin Seed Oil
Pumpkin seed oil is a nutrient-rich oil that contains essential fatty acids and antioxidants.
It is rich in healthy fats and nutrients and can help you stay on track with your keto goals. Plus, it tastes delicious and can be used in various recipes.
Walnut Oil
Walnut oil is a type of nut oil rich in omega-3 fatty acids. It has been shown to reduce inflammation, lower cholesterol levels, and improve heart health.
Walnut oil is a healthy fat that can help you stick to your keto macros.
It has a rich flavor that can enhance your food, and it’s also packed with nutrients like vitamin E and omega-3 fatty acids.
Proteins
Protein is an essential part of the keto diet, as it helps to keep you feeling satiated and provides your body with the building blocks it needs to function correctly.
When choosing meat, be sure to opt for grass-fed beef or pork whenever possible, as these products are richer in nutrients and lower in unhealthy fats.
As for seafood, salmon, tuna, and shellfish are all excellent sources of protein that are also packed with healthy omega-3 fatty acids.
If you’re looking for a plant-based protein source, tofu and tempeh are both excellent options, while legumes like lentils and beans can also be used in moderation on the keto diet.
With various protein sources, you’ll stay satisfied with the keto diet and reap the benefits of all the nutrients these different foods offer.
Beef
Beef is not only a delicious source of protein but also excellent while eating keto. This high-fat, low-carbohydrate diet has been shown to aid in weight loss, and beef is a perfect way to stick to your goals.
Burgers, steak, and roasts are all great options for a keto meal, so get creative in the kitchen and enjoy!
Pork
If you’re following a keto diet, pork is an excellent choice of protein. Pork is packed with nutrients and is relatively low in carbs, making it a perfect fit for when you do eat keto.
There are many different ways to cook pork, so you can find a recipe that fits your taste and lifestyle. Whether you’re looking for a quick and easy keto meal or something more elaborate, there’s a pork recipe for you!
Lamb
Lamb is an excellent protein and healthy fats source, making it a perfect choice for the keto diet. Lamb is also high in essential nutrients like vitamin B12 and iron, which are important for maintaining a healthy metabolism.
Chicken
Chicken is a delicious source of versatile and easy-to-cook protein. It is also low in carbs, making it an ideal food for those on a keto diet.
Turkey
Turkey is rich in protein and healthy fats, making it an excellent choice for the keto diet. When preparing the turkey, remove the skin and any visible fat. Roasting or grilling turkey produces the leanest meat.
Duck
If you’re on the keto diet, you might want to try duck meat. It’s a great source of protein and fat. Plus, it’s pretty tasty.
Duck meat is an excellent source of low-carb, high-fat goodness that will help you stay on track with your goals. So next time you plan a healthy meal, include duck meat on your menu!
Goose
Goose is another excellent choice. Its high-fat content makes it an ideal energy source, while its low carb count ensures that you won’t be kicking yourself out of ketosis.
Game Meat
Game meat is an excellent choice if you’re looking for another keto-friendly protein option. There are many game meat choices, so you’ll never get bored. Plus, it’s a healthy option to help you reach your fitness goals.
Seafood
One of the benefits of following a keto diet is that it encourages eating more healthy fats, including those found in fish and seafood.
Fish are an excellent source of omega-3 fatty acids, linked to several health benefits, including improved heart health and cognitive function. Seafood is also a good source of protein, making it an ideal choice for people trying to lose weight or build muscle.
However, not all fish and seafood are created equal regarding keto. As a general rule, oily fish is the best choice for people following a keto diet, as they are higher in healthy fats and lower in carbs.
The list below contains fatty fish high in omega-3 fatty acids, which are great for your health. Omega-3 fatty acids have been linked with many benefits, including improved heart health, brain function, and reduced inflammation.
If you’re looking to boost your intake of omega-3 fatty acids, consider adding more of these fatty fish to your diet.
Salmon
One of the staples of most people that stay lean is salmon. Salmon is packed with healthy omega-3 fatty acids, protein, and other nutrients, making it an ideal food for the keto diet.
Tons of delicious salmon recipes will fit perfectly into your keto meal plan.
Trout
Trout is a lean, protein-rich fish that’s low in carbs. It’s also rich in healthy fats, including Omega-3 fatty acids. Plus, trout is a good source of vitamins and minerals, including magnesium, potassium, and selenium.
Check out these three delicious options:
- Trout with Garlic and Herbed Butter: This recipe is healthy and flavorful, perfect for a satisfying keto meal.
- Trout with Almond Crust: This dish is low in carbs, super nutritious, and packed with protein.
- Smoked Trout with Avocado Salad: A light and healthy option, this recipe is perfect for a summer lunch or dinner.
Mackerel
Mackerel is a type of fish that’s oily and high in omega-3s. This makes it a perfect choice for people following the keto diet.
Mackerel is a good source of protein, B vitamins, and minerals like selenium and potassium. There’s a mackerel recipe for everyone, from hearty stews to grilled fillets.
Sardines
Sardines are an excellent choice for the keto diet if you’re looking for a seafood option high in healthy fats and low in carbs. Not only are they a good source of protein, but they also provide several essential nutrients like omega-3 fatty acids.
Here are some personal favorites with Sardines:
- Fried Sardines with Lemon
- Sardine Pasta Sauce
- Grilled Sardines with Rosemary
Herring
Herring is an excellent option for the keto diet because it’s low in carbs and high in healthy fats. Plus, it’s a good source of protein, which is essential for staying on track with your keto diet.
Anchovies
Anchovies are a great food to include in a keto diet plan.
They are packed with healthy fats and protein, both essential for helping the body burn fat for energy.
Plus, they are low in carbs, so they won’t interfere with your body’s ability to enter ketosis.
Tuna
Tuna is an excellent source of low-carb protein, making it a perfect food for those following a keto diet. What’s more, tuna is also packed with healthy omega-3 fatty acids.
One of my favorite recipes is for Tuna Patties. They’re perfect for a keto diet and very easy to make. Simply combine canned tuna, shredded cheese, egg, almond flour, and seasonings.
Then form into patties and cook in a hot pan until browned. Serve with a delicious low-carb sauce, and you’ve got a healthy and delicious meal!
Cod
Cod is a nutritious and versatile fish that makes a great addition to the keto diet. Here are some delicious cod recipes to try:
- Baked cod with herb and lemon butter: This recipe is simple and flavorful. The cod is lightly coated in flour, then baked with fresh herbs and lemon butter.
- Cod with pesto and tomatoes: This recipe features cod cooked with a homemade pesto made from fresh basil, pine nuts, and olive oil. Served with Roma tomatoes, this dish is healthy and delicious.
- Cod films with bacon and chives: This fun and unique recipe wraps cod fillets in bacon, then bakes them until crispy. Chives add a beautiful finishing touch.
Halibut
Halibut is an excellent option for a healthy, low-carb meal. This versatile fish can be baked, grilled, or pan-fried, making it a perfect addition to any keto recipe repertoire.
Plus, halibut is an excellent source of protein and healthy omega-3 fatty acids.
So if you’re looking for a Yummy keto option that’s good for your health, give halibut a try!
Squid
If you’re looking for a delicious and nutritious seafood option for your keto diet, look no further than squid! This versatile seafood is not only low in carbs but it’s also packed with protein and healthy fats.
From simply frying it up with some veggies to stewing it in a flavorful tomato sauce, there’s sure to be a squid dish that you’ll love.
So if you’re looking for some new keto recipe inspiration, be sure to give cooking with squid a try!
Mussels
Though they’re often overlooked, mussels are an excellent option for people following the keto diet. They’re naturally low in carbs and full of healthy fats and protein, making them an ideal choice for those looking to lose weight or maintain their current figure.
My favorite is Spicy coconut milk mussels. It contains flavor from coconut milk, ginger, and chili peppers.
It’s a great option when you want something filling!
Crab
Crab is an excellent option for the keto diet because it’s low in carbs and high in healthy fats. Plus, there are tons of delicious crab recipes out there to try.
So if you’re looking for a healthy, delicious, and keto-friendly seafood option, crab is a great choice.
My personal favorite is crab over garlic and butter!
Cheese and Dairy
Dairy is often controversial when it comes to dieting, but it can be a great source of nutrients in the keto diet.
Dairy products are high in fat and low in carbs, making them an ideal choice for those following a ketogenic lifestyle. Some of the best dairy options for the keto diet include milk, cheese, yogurt, and butter.
While dairy can be a great way to get your daily fat and protein intake, it’s essential to choose wisely; not all dairy products are created equal.
Some options, like processed cheese and milk, can contain unhealthy additives and sugars. Stick to natural, full-fat options for the healthiest option.
Dairy can be a delicious and nutritious part of the keto diet when consumed in moderation.
Heavy cream
Heavy cream can be a great addition to your keto diet.
It’s high in fat and low in carbs, which makes it the perfect way to add creaminess and richness to your meals without sacrificing your keto goals.
Plus, it’s packed with healthy fats and antioxidants that can help support your overall health.
Sour cream
Sour cream contains a lot of healthy fats, making it an excellent choice for the keto diet.
Its high-fat content also means that it will help you to feel fuller for longer.
Plus, the lactic acid in sour cream can help to reduce the inflammation often associated with the keto diet.
Plain Greek Yogurt/Plain Yogurt
Plain Greek yogurt can be a great addition to your keto diet.
It’s packed with protein, which can help you feel fuller longer and help promote muscle growth.
Plus, it’s a great source of probiotics, beneficial bacteria that help keep your gut healthy. You might want to avoid flavored greek yogurt because of the sugar content.
Cheese
Cheese is a great food to eat on the keto diet because it is high in fat and low in carbs.
Plus, cheese contains a lot of protein, which is essential for the keto diet.
So, if you’re looking for delicious and nutritious food to eat on the keto diet, cheese is a great option to add flavor to your meals! Below is a list of cheese that I love!
Brie
Brie is a cheese that is soft, creamy, and slightly crumbly. It has a white or pale yellow rind and a smooth, velvety interior. The flavor of brie is mild and somewhat sweet.
Camembert
Camembert is a cheese that is soft, creamy, and slightly crumbly. It has a white or pale yellow rind and a smooth, velvety interior. The flavor of camembert is mildly fruity and earthy.
Cream Cheese
Cream cheese is a cheese that is soft, creamy, and slightly tangy. It has a white or pale yellow color and a smooth, creamy texture. The flavor of cream cheese is mild and somewhat sweet.
Cottage Cheese
Cottage cheese is a cheese that is soft, creamy, and slightly crumbly. It has a white or pale yellow color and a smooth, velvety texture. The flavor of cottage cheese is mild and slightly acidic.
Feta
Feta is a cheese that is firm, salty, and slightly crumbly. It has a white or pale yellow color and a somewhat grainy texture. The flavor of feta is tangy and salty.
Gouda
Gouda is a cheese that is firm, creamy, and slightly nutty. It has a yellow-brown rind and a smooth, creamy interior. The flavor of gouda is mild and somewhat sweet.
Havarti
Havarti is a cheese that is soft, creamy, and slightly tangy. It has a white or pale yellow color and a smooth, velvety texture. The flavor of Havarti is mild and slightly fruity.
Mozzarella
Mozzarella is a cheese that is soft, elastic, and slightly chewy. It has a white or pale yellow color and a smooth, creamy texture. The flavor of mozzarella is mild and somewhat sweet.
Ricotta
Ricotta is a cheese that is soft, creamy, and slightly grainy. It has a white or pale yellow color and a smooth, velvety texture. The flavor of ricotta is mild and somewhat sweet.
Swiss Cheese
Swiss cheese is a cheese that is firm, nutty, and slightly crumbly. It has a pale yellow color and a smooth, creamy interior. The flavor of Swiss cheese is mildly fruity and nutty.
Vegetables
Getting plenty of vegetables into your daily routine is essential for anyone following the keto diet.
Not only do vegetables provide essential nutrients, but they also help to keep you feeling full and satisfied between meals. When choosing vegetables for the keto diet, it’s essential to focus on those low in carbs. Some great options include broccoli, kale, Spinach, and cabbage.
These are examples of leafy greens that you could include in your diet. Leafy greens are a great source of nutrients like vitamins A, C, and K and minerals like iron and calcium.
They’re also low in calories and can help you to feel full and satisfied after eating. Including a variety of leafy greens in your diet is a great way to ensure you get all the nutrients you need.
You can include salad dressings and vegetables like bell peppers, carrots, cucumbers, or tomatoes to give your salad flavor and variety!
Spinach
Spinach is an excellent addition to any keto meal because it’s low in carbs and high in nutrients. Plus, Spinach is a versatile ingredient used in various dishes. So if you’re looking for a healthy and delicious way to get your greens, the keto diet with Spinach is a great option!
Kale
Kale is an excellent addition to the keto diet. It’s nutrient-dense, low in carbs, and high in fiber, making it a perfect food for those on the keto diet. Kale is also packed with vitamins and minerals essential for good health.
Romaine Lettuce
This leafy green is an excellent source of fiber and antioxidants, and it’s also very versatile. Whether using it as a bed for your favorite protein or tossing it into a salad, romaine lettuce is a great keto-friendly option.
Butterhead Lettuce
Butterhead lettuce is another excellent option because it’s low in carbs and calories. Plus, it has a nice, crisp texture that goes well with other keto-friendly foods.
Swiss Chard
Swiss chard is a leafy green vegetable that suits the Keto diet. It can be eaten cooked or raw and is a good source of vitamins A, C, and K. Swiss chard can be included in salads, soups, and stews or simply sauteed as a side dish.
Arugula
Research has shown that eating leafy greens like arugula may help protect against heart disease, diabetes, and some cancers.
Arugula is an excellent addition to the keto diet because it’s low in carbs and high in nutrients. Not only does it add flavor and zip to meals, but arugula provides numerous health benefits, including a good source of vitamins A and C, potassium, and calcium.
Collard Greens
They’re a type of leafy green vegetable popular in Southern cuisine. They can be cooked in various ways, including boiled, steamed, or sautéed.
Red Cabbage
It’s a type of cabbage that generally has a deep purple or red color. Red cabbage is sometimes called “red kraut” or “blue kraut” because of its coloring. It can be used in various dishes, including salads, slaws, and stir-fries.
Green Cabbage
This common vegetable can be included in many recipes. Its distinct flavor adds a unique touch to salads, slaws, and other dishes. Green cabbage is a nutritious addition to any meal, especially the Keto diet.
Iceberg Lettuce
This can be included in salads, wraps, and other dishes for a crunchy addition. Iceberg lettuce is a type of crisphead lettuce that originates from the United States. It has a mild flavor and is often used as a base in salads.
Fruits
For people following the keto diet, it’s essential to focus on eating low-carb, high-fat foods. This means that fruits can be a bit of a tricky subject. After all, most fruits are relatively high in carbs.
However, a few keto-friendly fruits can be enjoyed in moderation. This includes berries like raspberries and blackberries, which are relatively low in sugar.
Other good options include avocado, coconuts, and olives, all packed with healthy fats.
When it comes to incorporating fruit into your diet, it’s essential to be mindful of portion sizes and to choose options that are lower in sugar. By doing so, you’ll be able to enjoy the benefits of fruit while still staying in ketosis.
Avocados
Avocados are an excellent source of healthy fats essential for the keto diet. They also contain fiber and vitamins that help you stay on track with your diet.
Some examples of recipes are avocado toast, guacamole, and avocado salad.
Raspberries
Raspberries are packed with nutrients that make them great for the keto diet.
They’re low in carbs, high in fiber and antioxidants, and they taste delicious!
Plus, raspberries are a natural source of ketones, which can help you achieve ketosis.
Blackberries
Blackberries are a good source of fiber, which can help keep you feeling full and satisfied on the keto diet.
They’re also low in carbs and calories, making them an excellent choice for anyone looking to lose weight on this high-fat, low-carb diet.
You can include them in your breakfast smoothie or oatmeal for a filling and tasty snack. If you’re looking for something sweet, you can top your yogurt with blackberries and a drizzle of honey.
Add them to your salad for a pop of sweetness, or make a simple blackberry compote to enjoy with meats or fish.
Olives
Olives are a great addition to the keto diet! They’re perfect for adding more healthy fats to your meals, and they’re also really versatile.
It can help promote satiety and help you healthily lose weight. Lastly, olives add flavor and nutrition to your diet without many calories.
You can add them to salads and more!
Coconut
Coconut is an excellent source of healthy fats for the keto diet. It’s a healthy source of fat that can help you stay full and satisfied.
You can use them in cooking or as a sugar-free coconut milk alternative. Coconuts are also a good source of fiber and vitamins.
Nuts and seeds
Nuts and seeds are an essential part of the ketogenic diet. Not only are they a good source of healthy fats, but they also offer a variety of vitamins, minerals, and antioxidants.
When choosing nuts and seeds, it’s essential to focus on those high in fat and low in carbs. Some of the best options include almonds, walnuts, pecans, macadamia nuts, flaxseeds, and chia seeds.
While you don’t need to eat large quantities of nuts and seeds to reap the benefits, it’s essential to include them in a well-rounded keto diet.
Almonds
Almonds are a great source of healthy fats, protein, and fiber. These nutrients are essential for supporting a healthy weight and preventing cravings.
Furthermore, almonds contain magnesium, essential for electrolyte balance and energy production. Adding almonds to your diet can help to support these vital functions.
Brazil Nuts
Quick trivia: Did you know that Brazil nuts are seeds? They come from trees that can grow up to 50 feet tall!
Like almonds, Brazil nuts are a good source of healthy fats, protein, and fiber. They’re also rich in selenium, a mineral that’s essential for thyroid health.
Cashews
They are typically grown in tropical climates and have a sweet, nutty flavor.
Cashews are a good source of healthy fats, protein, and fiber. They are also relatively low in carbs, making them an excellent option for people following a ketogenic diet.
Chestnuts
Chestnuts are usually roasted before being eaten. They can be eaten on their own or used as an ingredient in various dishes.
Chestnuts are a good source of several nutrients, including copper, manganese, and vitamin C. They also contain a soluble fiber known as oligosaccharides, which can help promote a healthy gut microbiota.
Chia Seeds
Chia Seeds are a type of superfood that is packed with nutrients. They are a great source of fiber, protein, and omega-3 fatty acids. The high fiber content helps keep you regular, and the omega-3 fatty acids promote heart health.
Hazelnuts
They’re a type of nut that’s usually used in baking. You may be familiar with hazelnuts as an ingredient in Nutella, a chocolate-hazelnut spread.
Outside of the Nutella packaging (which I love when I splurge myself!) This is great for keto like the other nuts we have mentioned!
Macadamia Nuts
Macadamia nuts are native to Australia and Hawaii. Macadamia nuts are high in healthy monounsaturated fats and low in carbohydrates, making them an excellent option for people following a ketogenic diet.
Studies have shown that consuming macadamia nuts can help improve blood sugar control, increase satiety (fullness), and reduce inflammation.
Peanuts
They are a popular ingredient in many cuisines and a source of healthy fats and protein. Peanuts are a great addition to a ketogenic diet because they provide enough fat and protein without being too high in carbs.
If you feel unsatisfied with your dinner, a small handful of this will get you there quickly while helping with sugar cravings!
Pecans
Pecans are a good source of vitamins and minerals, including zinc, magnesium, and iron. They’re also a good source of healthy fats, including oleic acid, which has been shown to have anti-inflammatory properties.
If there is one goal of keto is to reduce inflammation as much as possible, and this is a key to doing just that!
Pumpkin Seeds
They are a good source of fiber, protein, and healthy fats. Pumpkin seeds are also good magnesium, zinc, and iron source.
Pumpkin seeds have been shown to have anti-inflammatory and antioxidant properties. These properties make pumpkin seeds a great addition to a ketogenic diet.
Sesame Seeds
Sesame Seeds are tiny, oil-rich seeds that have a nutty flavor and are often used in Asian cuisine. They are a good source of fiber and minerals and can be eaten whole or used to make tahini or sesame oil.
Massive fan of sesame oil for the flavor it gives to Korean barbeque!
Sunflower Seeds
If you’ve never tried sunflower seeds, you’re missing out on a delicious and nutritious snack. They’re packed with nutrients like vitamin E, magnesium, and selenium. They’re also a good source of protein and healthy fats.
I love bringing this as a snack on Sunday afternoons during a picnic!
Walnuts
Walnuts are a good source of healthy fats, including omega-3 fatty acids. They’re also a good source of fiber, magnesium, and copper.
What I like the most about walnuts is their flavor and texture to my salads!
Conclusion
The ketogenic diet can be a great way to lose weight and get healthy, but knowing what foods are keto-friendly and which ones to avoid can be tricky.
If you plan on keto cooking, check the carb counts of all your ingredients to ensure they fit within your daily carb count.
Eating healthy fats, proteins, and vegetables while on the keto diet is vital to ensure you get all the essential nutrients your body needs.
Generally, a good rule of thumb is avoiding processed foods, sugary foods, and unhealthy fats. When in doubt, check the carb count of an ingredient before adding it to your meal. By following these guidelines, you’ll be on your way to keto success!