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No matter your goals for weight loss or treating health conditions, the keto diet may be right for you. But it can be tricky knowing for how long this eating plan is safe.
As your body adjusts to using fat as fuel, an inflammatory response known as keto flu may occur.
Nuts and seeds
Nuts and seeds provide a range of essential nutrients, including fat, protein, fiber, vitamins, minerals and phytonutrients – not to mention being low-carb sources – which make them ideal for supporting keto diets without negatively affecting weight or blood sugar levels.
However, it’s essential to select the optimal nuts and seeds for a keto diet. Some nuts and seeds contain more carbs per ounce than others; therefore it is wise to opt for those with the least net carbs per ounce as possible.
Brazil nuts, pecans, macadamia nuts, almonds and pine nuts are among the top keto nuts and seeds as they contain many beneficial antioxidants as well as magnesium, zinc selenium and vitamin E – making them perfect additions to a keto diet plan.
Olive oil is an ideal option for keto diet followers as its composition consists entirely of fat with zero carbs – making it long-term keto diet friendly food that can be utilized in various recipes.
Cereal grains are also an excellent source of healthy monounsaturated fats that promote cardiovascular wellness and reduce inflammation in the body, plus rich sources of antioxidants to combat disease and improve overall wellbeing.
Olive oil should be kept in an airtight, dark container for two years of storage. Exposure to sunlight or air will quickly cause it to lose flavor, become rancid and spoil.
Coconut oil, a solid at room temperature form of fat, contains mostly saturated fat – an element many experts advise limiting on a keto diet.
Sugary drinks contain many calories – one tablespoon (14 grams) provides 120 energy – so it would be wise to limit yourself to two or three teaspoons, at most, per day.
Medium-chain triglycerides, or MCTs, are easily absorbed by the body and used to generate ketones – fuel for your cells. MCTs boost fat burning and can help accelerate reaching ketosis faster.
Berries make an excellent and nutritious addition to the keto diet, providing essential vitamins, minerals and antioxidants while being low in net carbs and sugar content.
Oranges are also an excellent source of fiber, which can aid your digestive health and control blood sugar.
Raspberry and blackberries are two berries that are highly suitable for the keto diet, boasting less than 6 net grams per cup while providing moderate fiber.
Keto diets consist of eating plenty of fat, moderate protein intake and very few carbohydrates – which helps your body burn off more stored body fat for energy, reducing hunger and blood sugar levels at the same time.
Eggs make an ideal keto food as they provide 6 grams of protein and 5 grams of fat in one egg, along with some fiber to support digestive health.
Long keto diets can be considered safe if they include all necessary ingredients and meals are planned correctly. Foods to avoid include sweet deserts, processed meat, and starchy vegetables.
As you begin a keto diet, it can be natural to worry that dairy products contain lactose which could break ketosis if consumed excessively.
To stay within the appropriate carb intake range, it’s essential that you select dairy products which are low in sugars and lactose content – such as cheeses, butter and sour cream.
Selecting appropriate cooking oils for keto is vital to your success. Oils contain high levels of fat and calories, so use them sparingly.
Coconut oil may be the go-to oil choice, but there are other excellent choices worth experimenting with in your keto kitchen arsenal: MCT oil, avocado oil, extra virgin olive oil (EVOO) and tallow should also be taken into consideration.
Opting for the appropriate cooking oil on a keto diet is key to preventing oxidative stress and inflammation that could otherwise increase body fat production. Polyunsaturated fats tend to be problematic on keto, so its best to steer clear.