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No single keto diet works perfectly for everyone, but you should strive to incorporate plenty of healthy fats and few carbs into your meals.
Thankfully, there are many delicious and healthy foods you can enjoy while on a keto diet. Here are some of the best options to help you stay motivated and reach your objectives.
Nuts and seeds
Nuts and seeds are an integral part of the keto diet, providing healthy fats, protein, fiber and essential vitamins and minerals.
Nuts are an excellent source of selenium and magnesium, both known to reduce cholesterol levels. Furthermore, they contain phosphorus essential for kidney health.
Nuts and seeds are also an excellent source of potassium, an essential mineral for good health. However, if you have kidney or dialysis conditions, then you may want to restrict how much nuts/seeds you eat.
Nuts and seeds can provide you with added nutritional value by helping to regulate appetite, reduce calories, and regulate blood sugar levels. Furthermore, they assist in maintaining a stable weight as well as protect against chronic illnesses.
Olive oil is an incredibly high-fat food that supplies all of the necessary fats for ketosis. It’s a staple of the Mediterranean diet and considered one of the healthiest fats to consume.
Olive oil is low in carbohydrates, making it a perfect fit for the keto diet. Plus, its high amount of monounsaturated fatty acids has been shown to protect against heart disease and other chronic illnesses.
However, be mindful when selecting olive oil. Opt for extra virgin olive oil (EVOO) that has been cold pressed without using heat or chemicals. Furthermore, look for brands certified by the International Olive Oil Council to guarantee you’re receiving only top-notch product.
Chocolate is an ideal treat when on the keto diet, as it helps to increase energy levels and contains low amounts of carbohydrates.
Chocolate contains antioxidants and may increase good cholesterol levels. However, it’s important to eat chocolate in moderation and limit your saturated fat consumption.
Chocolate’s primary component is cacao beans, which are fermented and roasted until they turn into cocoa solids. Once those solids have been melted with sugar and some milk to create a bar of chocolate, the final touch is added: milk!
Cacao butter, the fatty coating of the cocoa bean, is another key element in chocolate. It contains essential nutrients like potassium, phosphorus, copper, iron and magnesium that make it such a nutritious treat.
Meat and poultry
Meat and poultry, in addition to being high in protein, are also packed with essential nutrients like B vitamins, potassium, selenium and zinc. A 2017 review in the Journal of Clinical Lipidology noted that meat and poultry may help lower cholesterol levels when combined with a keto diet.
Poultry meat includes chicken, duck, turkey and guinea fowl – domesticated birds kept by humans for food sources around the world. Chicken, duck, turkey and guinea fowl are just a few of the many domesticated birds kept as pets that make popular meals around the world.
Eating fresh meats and poultry is beneficial for your health, as they contain no carbohydrates and are packed with B vitamins and several minerals. However, eating too many processed meats may increase your risk of heart disease.
Vegetables are one of the best foods to eat while on a keto diet, as they’re high in fiber and nutrients while low in carbohydrates. Plus, they provide an excellent source of fat which may aid weight loss and increase energy levels while on this restrictive dietary plan.
To maximize nutrition, select vegetables that are low in net carbohydrates (the total of all carbohydrates minus indigestible carbs like fiber or sugar alcohols). Also look for veggies high in vitamin C, potassium and other micronutrients.
Vegetables like celery, cauliflower, green beans, bell peppers and zucchini are all excellent choices to eat while on the keto diet. Plus they contain potassium which helps with electrolyte balance during this phase of your keto journey.