Let’s face it, nobody enjoys being on a diet because it isn’t the easiest thing in the world, especially when you don’t know what you should eat. Add to the mix, the many diets available to us, and it becomes much more confusing. If you’ve chosen to follow the Keto diet, I will be outlining below the food groups from which to pick your foods. I will also list the top 10 keto diet foods to help simply the grocery shopping process.
Fats will be the majority of your daily caloric intake when you are on a keto diet. Fats are very important to our bodies, but they can also be dangerous if you are consuming the wrong types of fats. You want to have a balance between your Omega-3’s and Omega-6’s, so eating things like wild salmon, tuna, trout, and shellfish can help provide a balanced diet of Omega-3’s.
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If you don’t like fish, or just prefer not to eat it, I suggest taking a small fish oil supplement. You can also take krill oil for Omega-3’s if you are allergic.
Saturated and monounsaturated fats such as butter, macadamia nuts, avocado, egg yolks, and coconut oil are more chemically stable and less inflammatory to most people, so they are preferred.
Protein is another important aspect of the keto diet food list. Your best bet when it comes to protein is choosing anything organic or grass fed, and using free-range eggs as this will minimize your bacteria and steroid hormone intake.
On a keto diet, try to go after vegetables that are grown above ground and are leafy greens. Vegetables are an extremely important part of any healthy diet but keep in mind that some vegetables are high in sugar and don’t cut it nutritionally – avoid them as much as possible. The best types of vegetables if you are following the keto diet are high in nutrients and low in carbohydrates.
These are dark and leafy. Spinach or kale will fall into this category, and will be the best thing to include into anything you can.
Raw and organic milk products are preferred here. Choose full fat everything over low fat or fat free.
Now that I’ve explained the food categories, below is a list of the 10 best keto diet food choices to help you shed fat:
– Olive Oil
– Peanut Butter
– Fish: Cod, flounder, halibut, mackerel, mahi-mahi, salmon, snapper, trout, and tuna.
– Whole Eggs: You can prepare them in a number of different ways like fried, deviled, boiled, poached, and scrambled.
– Meat: Beef, Veal, Goat, Lamb, and other wild game. Grass fed is preferred as it has a better fatty acid count.
– Poultry: Chicken, Duck, Quail, Pheasant. Free range or organic is the best choice here if possible.
– Spinach, kale, leafy greens, etc.
– Hard and soft cheeses – (Cheddar, Mozzarella, Cream Cheese, Marscapone Cheese, cottage cheese, etc.)
– Water, tea, coffee
One fact to keep in mind is that the keto diet has a natural diuretic effect, so dehydration is common for most people starting out. If you’re prone to urinary tract infections or bladder pain, you have to be doubly prepared.
I would suggest drinking in excess of 8 glasses of water per day!