The Keto diet has attracted lots of attention recently because it’s extremely effective for weight loss. A proper keto diet consists of low carbohydrates, moderate protein, and high-fat foods.
Sticking to a keto diet can be quite difficult as most of the western diet is made up of carbohydrates – bread, pasta, rice, pizza, sweets, chocolate, etc! Most people who enrol on a ketogenic diet often give up after just a couple of weeks, because they find that cutting out carbs is just too difficult!
It’s also easy to get bored of consuming the same foods all of the time: steak, nuts, mince, eggs, etc. The lack of variety within most keto diets can cause boredom, which leads people to fall off plan i.e. binging on something sweet or heavy in carbs.
Healthy Foods for Keto
Keto diet tips from various nutritionists recommend a variety of different foods and supplements like MCT oil for weight loss – this is a vital dietary supplement for individuals that wish to really benefit from shedding fat for fuel – also known as ketosis.
The following are some of the best healthy foods for the keto diet:
Many nutritionists perceive eggs as a “superfood”, mainly because of the contents contained within the yoke – Vitamin A, D, E and Omega 3 fat. But what makes eggs ideal for keto? Well, they are low in carbs and are packed with fat and protein (between 6-8g per egg).
#2 Meat and poultry
Packed full of protein, especially foods like chicken, turkey, mince, steak, pork, etc. Meat and poultry are low in carbs making them a perfect fit for the keto diet. Foods like this are also rich in B vitamins and a number of minerals, among them potassium and zinc.
#3 Coconut Oil
High in fat, and great to use for cooking your food. It can also help to boost both brain power and overall health. A recent study concluded that coconut oil helps to reduce abdominal fat and keep lipids in blood under control.
There are many types of berries – strawberries, raspberries, blueberries, etc. Berries are rich in nutrients and high in fibre – helping the body to digest food and flush out waist. A small amount of fruit can be consumed on a keto diet e.g. 60-80g per day.
#5 Dark chocolate
The darker the better, if you can stomach 90% – 95% dark chocolate even better! Dark chocolate is high in antioxidants and rich in flavour. It also contains a high amount of fat, which keeps you full and satisfied. Unlike a regular chocolate bar, dark chocolate contains far less sugar and can therefore fit neatly into a keto diet. You could consume 20-25g of dark chocolate 2-3x per week.
Another food group which is rich in protein and fat. Foods like milk, cheese and greek yoghurt can all be consumed whilst on a keto diet. For example you could make a protein shake, try this: 300ml of full fat milk, 30g of whey protein, and 10g of almond nuts all blended together – this is a great tasting keto smoothie.
#7 Olive Oil
Olive oil can be great to use for cooking your ketogenic foods. We recommend using it to cook your meat and fish – e.g use 10-20ml of olive oil when you fry your meat. Olive oil will add flavour to your food, as well as providing plenty of health benefits – one of the main ones being that it’s an excellent anti inflammatory.
Nuts are a superfood, full of nutrients that support your bodies daily needs. They are rich in magnesium, vitamin D, and also high in fibre. There are lots of nuts that you can consume on a keto diet for example: almonds, brazil, walnuts, and hazelnuts, to name but a few! You could have nuts as a snack, or add them to your main meals e.g. salads.
#9 Shirataki Noodles
These are excellent additions to the keto diet. They only contain 1g of carbs and 5 calories per serving. This is because they are largely water. They are made from Glucomannan which is essential for weight loss.
Salmon, tuna, mackerel, hake, and cod can all be consumed whilst following a keto diet plan. Fish is high in protein and will keep you full and satisfied for hours. You could have a fresh fish salad, or oven cook some fish and serve with a handsome portion of green vegetables.
#11 Pumpkin Seeds
Pumpkin seeds contain high levels of fibre and protein. Since they are also rich in lots of minerals (iron and calcium) they can be a great food to consume whilst following a keto diet.
Tasty, filling and a great food to add to salads and main dishes. One of my favourite keto dishes is: avocado, bacon and eggs. Chop up one avocado and heat in the microwave for 60s, fry an egg (in 10g of butter) and serve with 2 grilled rashers of bacon. It tastes amazing.