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The keto diet is a high-fat, low-carb eating plan designed to put your body into ketosis for maximum benefit and weight control. By shifting into this metabolic state, ketosis may help relieve symptoms associated with epilepsy, diabetes and other medical conditions while simultaneously helping prevent weight gain.
However, not everyone can follow a keto diet successfully; pregnant and nursing mothers or those who suffer from an underlying medical condition should first speak to their healthcare team before trying it.
Nuts and seeds
Nuts and seeds make an excellent addition to a keto diet because they’re high in fat, moderate in protein, and low in carbohydrates. Plus, their nutritious properties help you feel full for longer.
Fiber-rich flax seeds make an easy, nutritious addition to salads, shakes and desserts as an easily portable snack. Incorporating them can also help protect against diseases such as diabetes and heart disease.
Brazil nuts are unique among nuts in that they contain low net carbs and provide plenty of protein, omega-3 fatty acids, vitamin B1, copper, magnesium selenium and zinc for those following a keto diet.
Nuts and seeds that contain too many carbs should not be part of a keto diet; so these should either be eaten sparingly or avoided entirely.
Eggs
Eggs are packed with protein, B vitamins, minerals and antioxidants; plus they contain vitamin D which plays an essential role in maintaining bone health and immune function.
They provide a rich source of lutein and zeaxanthin, two eye-friendly pigments which may protect against macular degeneration and cataracts.
Eggs contain more cholesterol than most sources of protein and have been linked to an increase in LDL levels.
But this doesn’t necessarily equate to bad for heart health – rather, if you are already at risk, only consume them occasionally and with caution.
When purchasing eggs, look for those produced under the British Lion Code of Practice to ensure you receive safest, highest-grade ones. This ensures you receive safe and high-grade options.
High-fat dairy
High-fat dairy, such as milk, cream cheese, butter and sour cream is an excellent source of proteins and essential nutrients, helping promote weight loss while simultaneously improving body composition for some individuals.
Dairy products contain lactose or milk sugar, which can raise your blood glucose levels and disrupt ketosis if consumed excessively. Instead, opt for almond, coconut or other low-carb milks instead.
Full-fat dairy contains conjugated linoleic acid (CLA), which has been associated with fat loss and improving body composition. CLA can also increase metabolism while decreasing inflammation.
Olive oil
Olive oil is one of the world’s most beloved culinary oils, and makes an ideal addition to a keto diet. Packed full of healthy monounsaturated and polyunsaturated fats that won’t add carbs, olive oil is ideal for keto dieters looking to use heat stable oils that won’t increase carb intake during meals.
As it contains high amounts of oleic acid – known for helping reduce inflammation and protect against certain cancers – avocado is an ideal addition to a keto meal plan as well as any regular diet, according to Kennedy.
The keto diet is an increasingly popular way to both shed excess pounds and improve health, as well as help manage or even prevent diabetes altogether. By controlling blood sugar levels and managing weight, this approach can also provide valuable opportunities to prevent future episodes.
Chocolate
Chocolate is a beloved treat and rich source of fats, antioxidants, and nutrients which all work to support a healthy body.
However, chocolate should not be included as part of a keto diet as it contains both sugar and carbohydrates; typically a 40 gram bar contains 20 grams of sugar.
There are some delicious yet low-carb chocolate products on the market such as ChocZero, Keto Krack’d, CHOCXO and ChocoPerfection that offer both delicious taste and low sugar content. These include ChocZero, Keto Krack’d, CHOCXO and ChocoPerfection.