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By following a keto diet, your body becomes capable of burning fat instead of glucose for energy production, leading to ketosis – an extremely healthy state which may also help you shed extra weight.
On a keto diet, the ideal foods to include are those rich in proteins and low in carbohydrates – providing lots of essential fiber.
Protein
Protein is an integral component of any keto diet, helping support weight loss and muscle maintenance while supporting overall bone health.
The body can produce nearly all of the twenty essential amino acids necessary for good health; however, nine must be consumed through food each day.
Animal proteins and dairy products contain nearly equal proportions of all essential amino acids; plant-based foods often lack some of these essential elements.
As a general guideline, our calculator suggests you aim for between 0.8-1.0 grams of protein per pound of lean body mass on a keto diet. Active individuals may benefit from targeting an intake between 2.4-3 g/kg.
Fat
Fat is the main nutrient on a keto diet, so you need to ensure you’re receiving enough. Keep in mind that not all sources of fat are equal; try your best to choose healthy sources when selecting sources.
Keto-friendly sources of fat include avocados, coconut oil and meats like pasture-raised pork fortified with omega 3s – these foods offer both satisfying fats and proteins while providing essential vitamins and minerals essential for optimizing health during a keto diet.
Dieting doesn’t exclude dairy, but be mindful that some products contain high concentrations of carbohydrates; read labels before purchasing dairy items such as cheese. One ounce of typical cheese such as cheddar or gouda contains around 100 calories and 7g of protein.
Vegetables
Vegetables are an integral component of a nutritious keto diet, providing essential vitamins, minerals and antioxidants that support overall wellness.
Vegetables have been linked with decreased risks of various diseases, such as cancer, heart disease and high blood pressure. Furthermore, vegetables help make you feel full while being low-caloric foods.
Peaches and nectarines are also an excellent source of fiber, helping reduce cholesterol and blood sugar levels.
On the keto diet, adding vegetables to your meals can help limit your carb consumption; most veggies are low in net carbohydrates (i.e. they contain less grams than you might think).
Vegetables can be enjoyed raw or cooked. Either way, fresh produce offers more vitamins and nutrients when consumed raw than when processed forms are consumed.
Snacks
Snacking is essential to staying energized on the keto diet and helping prevent overeating at meal times. Snacks also serve to satisfy and satisfy you more completely during their intake than full meals do.
No matter what your taste buds crave, there are plenty of keto-friendly snacks that are both quick and simple to prepare that can satisfy those cravings and keep you satiated until your next mealtime arrives.
Fat bombs are an enjoyable no-bake treat that’s packed with both protein and fat. Containing ingredients such as butter, nut butter, cream cheese and MCT oil – they’re sure to satisfy both nutrient needs!
These keto-friendly snacks make an excellent go-to treat on-the-go or as dessert!
Keto roll-ups are another delicious treat made from deli meat and cheese rolled up tightly and cut into bite-size portions. You can either purchase pre-made keto roll-ups, or make your own.
When shopping for keto-friendly snacks, be sure to read and test your blood sugar after indulging. If they contain too many carbs they won’t fit with a keto lifestyle.