What many thought would be another fad diet, is showing major signs of sticking around. Why is that exactly? Well, because it’s success rate is incredibly high, not only for fast weight loss but for improved brain function. Dating back to the 1940s this diet relies on healthy fats to generate energy, instead of carbs (and sugar). The only problem is, in order for the diet to be successful, you have to eat incredibly diligently with foods low in net carbs (carbohydrates minus fiber), and high in fat. That’s a tall order when you’re starting out, or trying to sustain for a longer period of time. Most of us get used to avoiding high-fat foods, so it can be jarring when you suddenly have to seek them out and make them 75% of your diet intake. To make things easier, here’s a list of foods you should definitely be picking up on your next run to the grocery store. With these foods, you will limit the “slip ups” of accidental carb intakes and be able to maximize your success on this low-in-carbs, high-in-energy diet.
Read more about the Ketogenic Diet HERE.
Vegan or Vegetarian? You’re not left out! Check out your best vegan keto options HERE.
For recipe ideas, go on over and check out our favorites HERE.
When you’re looking for a good, clean source of protein and fats – eggs is definitely a great place to start. Easily adaptable to many recipe creations, eggs are a wonderful addition to your ketogenic diet.
Whether you enjoy them in an omelet, fried, poached or scrambled, you certainly won’t get bored with the number of eggs you may start eating. Looking for an easy way to enjoy while on the go? Try boiling some eggs in advance, and packing them for easy snacking. The more prepared you are, the less likely you’ll be tempted to grab a slice of toast, instead.
Eggs are pretty much a staple on the Keto diet and there is no better way to cook them than in an Instant Pot! Using the 5-5-5 method (Manual HIGH for 5 minutes, 5-minute natural release, and 5 minutes in a cold water bath, you’ll get the most perfectly cooked eggs you’ve ever had!
In 15 minutes you’ll have eggs that peel so easily from the shells and you don’t need baking soda or vinegar or salted water to achieve it. We walk through the entire method from start to finish so that you can eat them all week long!
Potentially an obvious choice, but regardless, they are without a doubt a very big essential part of the keto diet. In terms of a good, clean, healthy fat – you can beat the benefits of an avocado.
While they may be pricier to buy, they are easily made into everything from a dip for veggies, to a bowl to bake eggs into. Or, if you’re like me – just sprinkle with salt & pepper and eat right out of the skin with a spoon! When you need a quick boost of energy with a healthy fat, avocados will be your new BFF.
We aren’t going to sit here and deny that you will have cravings for the sweet stuff. You’re human, it happens. If you’re already turning your nose up to the suggestion of dark chocolate because you’re more of a milk chocolate kind of person, hear me out.
When you remove sugars from your diet, your palate may just change. When you haven’t been eating sweets, you begin to pick up the taste of sweets so much stronger without needing a lot of sugar at all. With 85-90% dark chocolate, you will be shocked at the richness, creaminess and sweet taste of what likely tasted a little too strongly in the past. Read your labels, but in most cases, a high percentage dark chocolate will be less than 5grams of net carbs per serving!
Yes, cheese! Often thought of as a rather unhealthy food option, gets a gold star on the ketogenic diet! Cheese is high and fats and likely zero carbs.
One of the best ways to enjoy cheese on this low-carb diet is to bake them into crisps. This way, you’ve removed the need for carb-laden crackers. Perfect for high-fat dips and snacking!
Opting for a fish in your diet is a win on so many levels. Mild in flavor and texture, fatty fish like wild salmon has ripples of fat that will keep you sustained, and energized because it’s also rich in protein.
Fish pairs perfectly with vegetables and creamy sauces such as hollandaise (another great way to get those fats in) or perhaps even a pistachio crusted oven baked fillet. With so many different ways to serve up a fish dinner, there’s no getting bored.
Snacking gets awkward when you’ve removed your carb-laden snacks from your diet. Packing a quick protein source like pepperettes, sometimes called “snacking sausage” can be incredibly helpful.
Make sure you’re reading your labels for no extra sugars or carbs added in, but in most cases, you’re good to go. Have a few on hand at all times, and you can easily cut your cravings quickly with a couple of these delicious meaty snacks.
Another one that is imperative that you read the labels because not all nut and seed butters are alike. First off, start with a natural nut butter, which means it won’t have the additives including sugars.
If you’re used to the classic smooth peanut butter, for instance, going natural may be a little bit of a taste adjustment…but one you’re likely to fall in love with quickly, not unlike when you convert from milk to dark chocolate. There are several nut and seed butters to choose from, but your safest bets are sunflower seed butter, peanut butter & almond butter.
Missing fruit? No wonder. Cutting out sugars from your diets takes away one of nature’s greatest gifts – fruit. Since almost all fruit lands on the no-no list of foods, it’s important to note at least one that stands out as an exception.
Raspberries are relatively low in net carbs. At only 3 grams of carbs for 10 raspberries, while you can’t go crazy on them, that’s a handful of fruit that will certainly feel like a huge treat.
Opting for a grass-fed, organic beef option when shopping for meat is more important than you think. By opting for organic and grass-fed beef, you’ll be limiting toxins and hormones within the meat, with may impact your overall health.
Enjoy a lettuce wrapped burger, or some surf & turf complete with a side of low-carb vegetables such as broccoli for a complete meal that is going to help you hit your targets for fats & proteins.
Perfect for on the go snacking, many nuts and seeds are high in fat, and low in carbs, just not all of them. Since they don’t need any refrigeration, they’ll easily be packed to curb any unplanned for snacking. Try eating mixed nuts in the shell, for a longer snacking experience, especially if you’re used to chips and popcorn snacks in the evening.
When choosing nuts and seeds to enjoy, make sure you’re choosing ones that are low in net carbs (not all are alike!). Great options are macadamia nuts, sesame seeds, almonds, pecans, and walnuts.
When it comes to good healthy fats, coconut oil will be something you’ll be keeping closeby for your cooking and baking needs. Coconut oil is a clean source of fat that solidifies in room temperature, yet liquid when heated. It’s not only great for spreading, it’s great for high-heat cooking.
If you’re looking for ways to implement more fats into your diet, try a tablespoon of coconut oil in your morning coffee. It adds not only flavor but a creamy texture all the while giving you an extra bit of energy boost you’ll love.
I think vegetables are going to land on every diet list ever, but on the ketogenic diet, you’ll have to make sure you’re eating the right kinds of vegetables. Ones that are particularly low in carbs, and bonus points if they’re high in protein.
Great options are broccoli, cauliflower, kale, spinach, cucumber, zucchini, sprouts and my personal favorite – spaghetti squash. Whether you stir-fry, roast, steam or barbecue them – these vegetables are basically a free for all when it comes to your meals. Vegetables to avoid include carrots, potatoes, and some starchier options such as butternut squash.
Ground or whole, flax seed is a seed that’s so high in fiber, it cancels out the carbs in it! Versatile to use and easy to add into many recipes or substitute for breadcrumbs when you’re craving a crispy breaded roasted vegetable. Plus, it’s full of healthy fats!
Another amazing way to use flax is to take ground flax, mix it with milk or cream and a keto sweetener of your choice and microwave to create a porridge. It thickens just like oatmeal, and can be made into a sweet or savory meal in no time! Perfect for breakfast or a snack in a pinch.
The egg & oil based popular spread is often frowned upon as an unhealthy addition to your diet. However, with the keto diet – it NEEDS those fats. Making dips, spreads and salad dressings with a mayonnaise base, is truly a miracle sauce for your taste buds.
Try making a homemade tuna, chicken or seafood salad and enjoying with celery as a quick and easy snack option when you’re struggling to find something to sustain you.
Almond flour is something you absolutely must pick up, because, with almond flour, you can make some incredible things that will help you miss carbs a little less on the Keto diet. There are many recipes that use this high protein, low carb flour to create delicious keto desserts or breads!
Almond flour, combined with a little bit of oil, baking powder, and one egg, can be microwaved into BREAD in one minute. Yes, bread. Yes, one minute. Eat with a pad of butter or pair it with a fried egg and avocado to create a drool-worthy breakfast sandwich! Try our recipe today!
We made our One-Minute Keto Mug Bread and you all loved it so much that we had to try a cheesy version. This delicious garlic bread pairs perfectly with our 5-Ingredient Keto Mug Lasagna for an easy dinner for one – perfect if you’re the only one in your family following the Keto diet! Regardless, this almond-flour bread is going to rock your low-carb world!
Bulletproof coffee may be something you’ve heard about, but not quite understood. Bulletproof coffee is a combination of coffee, butter and MCT oil (a derivative of coconut oil).
What’s the deal with bulletproof coffee? Well, coffee has caffeine – which gives you a burst of energy. On the ketogenic diet, your body will be fueled by good fats, such a grass-fed organic butter. Making a morning coffee concoction of all of these makes for a powerhouse drink sure to have you running circles around your friends.
When it comes to cutting out sugar, of course, your first reaction is to seek a replacement. Sweeteners are not created equal and it’s important to substitute with one that is reputable for not disrupting your body’s health overall. Going for an all-natural sweetener solution like stevia is a great way to ease off the sugar cravings.
Stevia won’t raise blood sugar levels, and is a naturally occurring sweet leaf, that just so happens to be carb-free, no sugar and no calories! While many struggle with an aftertaste of stevia, it’s something that most people adjust to over time. Stevia typically comes in a drop or granular form.
Shirataki noodles are a spaghetti-like pasta made from the konjac yam. They are incredibly low in calories (almost not even worth counting), and a great substitute for your regular spaghetti noodles.
They are different in a few ways, though. First of all, they come packed in liquid. So to prepare them, you must strain them out first. Next, heat up a skillet and cook for several minutes until most of the liquid is evaporated from the noodles, leaving a firmer and more pasta-like texture. Top with your favorite sauces (watch for sugar!) and whatever toppings you choose. They work especially well in a stir-fry!
These aren’t making the list because they are the best or healthiest of options. They are, however – something you can order at almost any restaurant to make dining out an ease, without having to order steak salad every time.
The biggest warning with chicken wings is to make sure they aren’t breaded. You can often simply request this to your server. Additionally, try and avoid classic bbq sauces and opt for a hot sauce instead (such as a Frank’s Red Hot).
A curious addition, that’s for sure, but dips, for the most part, get a green light on the keto diet. That’s because most dips are cream cheese, sour cream, and mayonnaise-based.
Next time you’re feeling snacky, try breaking out some celery and enjoying anything from guacamole, to artichoke and spinach dips. Always read your labels as not all dips are alike, but it may be something you’re surpringly “allowed”.