This post may contain affiliate links which means I may receive a commission for purchases made through links. Learn more on my Private Policy page.
On a low carb diet, your body produces ketones instead of glucose for energy purposes. These ketones can then be utilized as sources of fuel.
As part of your keto diet, it’s essential to steer clear of foods high in carbs like tortillas, chips and starchy vegetables as well as anything with flour or sugar added.
Meat
Meat is one of the main foods to help maintain a healthy ketosis state. It provides both essential protein and fats needed by your body in order for it to function optimally.
Meat offers many essential minerals and vitamins for optimal health. Red meats in particular contain abundant iron and zinc – two minerals essential to building strong bones.
When selecting meats to include in your keto diet, seek those that were raised naturally – for instance grass-fed, pasture-raised and regenerative farmed meats are an ideal option.
Vegetables
Vegetables are an integral component of the keto diet, providing essential sources of potassium, calcium, iron and vitamin K.
Vegetables are an excellent source of dietary fiber, helping keep you full and satisfied throughout the day. Vegetables can be enjoyed as side dishes, in soups or salads.
Asparagus, zucchini and cucumber are perfect low-carb veggies to incorporate into a keto diet diet plan. Each is easily consumed when boiled, sauteed, baked or grilled for quick consumption.
Celery is another low-carb vegetable to consider adding to your keto diet. It provides essential vitamins A and C as well as folic acid.
Spirulina can provide an essential source of water on the keto diet, helping you remain hydrated and avoid dehydration. With only 1 gram of net carbs per large stalk, it makes an ideal addition to soups or as a crudite for dipping.
Dairy
Dairy products provide an abundance of protein, calcium and nutrient-dense fats as well as essential vitamins and minerals necessary for good health and weight maintenance.
Dairy foods are an integral component of a keto diet. They provide both essential calories and nutrition while supporting weight loss efforts.
Milk and other dairy products contain plenty of carbs, making even small servings add up quickly if you follow a keto diet. If lactose intolerance or another restriction prevents dairy consumption from your diet plan, plenty of nondairy alternatives exist that offer similar nutritional value.
Oils
Oils are an ideal addition to a keto diet as they contain essential fatty acids and fat-soluble vitamins (A, D, E and K) that help enhance metabolism and ketone levels. But consumption should always be moderate – never replacing saturated fats found in meat, full-fat dairy products, nuts seeds and avocado.
Some oils suitable for a keto diet include extra virgin olive oil, refined coconut oil, MCT oil and avocado oil – they all make delicious additions to meals and help add depth of flavor.
Fruits
Fruits are an integral part of a nutritious diet, offering numerous vitamins, minerals, and fiber that reduce inflammation while protecting you against major diseases.
Many fruits are off limits when following a keto diet due to their high carb content, but there are some lower-carb choices which you can still enjoy while staying in ketosis.
Lemons are one of the top low-carb fruit options, thanks to being packed full of pectin – an important nutrient which helps stabilize blood sugar levels, fight inflammation and inhibit cancer cell development.
Strawberries, raspberries and blackberries are other low-carb, high-fiber foods that offer many health benefits – specifically in regards to skin health as well as cardiovascular disease prevention. Berries contain vitamin C which promotes skin wellness as well as helping ward off heart disease.