Embarking on a ketogenic diet requires a smart selection of foods that are low in carbs and high in healthy fats. This guide will walk you through the top 10 keto-friendly foods that can help you stay in ketosis and achieve your health goals.
1. Salmon
Oily fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids. These fats can help lower insulin levels and improve insulin sensitivity, particularly beneficial for those who are overweight. A 100g serving of salmon provides approximately 26g of protein and 11.8g of fat, with zero carbohydrates, making it an ideal choice for a keto diet.
Here are some keto-friendly salmon recipe ideas:
2. Cheese
Cheese is naturally high in fat and low in carbs, fitting perfectly into a ketogenic diet. Contrary to common belief, some studies suggest that cheese may even help protect against heart disease.
Here’s a breakdown of some keto-friendly cheese options:
- Cheddar (100g): 25.4g protein, 34.9g fat, 0.1g carbs
- Goat’s Cheese (100g): 21.1g protein, 25.8g fat, 1g carbs
- Feta (100g): 15.6g protein, 20.2g fat, 1.5g carbs
Other excellent choices include blue cheese, halloumi, cream cheese, and cottage cheese. Remember to consume cheese in moderation as part of a balanced diet.
Here are some cheese-centric recipes suitable for a keto diet:
3. Avocado
Avocados are a natural and healthy choice for the keto diet. Per 100g, they contain 1.9g of protein, 1.9g of carbohydrates, and 19.7g of fat. They are also rich in essential nutrients like potassium, calcium, magnesium, and B vitamins.
Explore these keto-friendly avocado recipes:
4. Eggs
Eggs are very low in carbohydrates and are a fantastic source of protein. They promote satiety, help stabilize blood sugar levels, and support weight loss. Opting for pasture-raised eggs can also increase your intake of omega-3 fatty acids. 100g of eggs (approximately two large eggs) provides 14.1g of protein, 9.6g of fat, and negligible carbohydrates.
Here are some delicious keto egg recipes:
5. Chicken
Animal proteins are a cornerstone of the ketogenic diet due to their high protein and zero-carbohydrate content. Chicken is a versatile option; 100g (just under half a chicken breast) contains about 29g of protein and 3g of fat.
Try these keto-friendly chicken recipes:
6. Coconut Oil
Coconut oil is a keto diet essential, being 100% fat. It’s rich in medium-chain triglycerides (MCTs), which the liver uses directly for energy by converting them into ketones. Research suggests it can increase ketone levels and provide a sustained level of ketosis.
Ways to incorporate coconut oil into a keto diet:
- Use it as a replacement for cooking oils in stir-fries and curries.
- Add it to smoothies or coffee.
- Use it for frying eggs.
7. Olive Oil
Olive oil is approximately 99.9% fat, predominantly oleic acid, a monounsaturated fat known for supporting heart health and reducing the risk of heart disease. It’s a simple addition to a keto diet and can be drizzled over meals or used in keto-friendly salad dressings and mayonnaise.
Opt for extra virgin olive oil, which is high in monounsaturated fats and antioxidants.
8. Nuts & Seeds
Nuts and seeds are excellent for a keto diet because they are naturally high in fat and protein while being low in carbohydrates.
Here are some examples:
- Almonds (100g): 16.7g fat, 8.7g protein, 2.1g carbs
- Walnuts (100g): 20.6g fat, 4.4g protein, 1g carbs
- Pumpkin Seeds (100g): 4.6g fat, 3.3g protein, 1.5g carbs
They are also a good source of fiber, which promotes satiety.
Easy ways to add more nuts and seeds to your keto diet:
- Sprinkle them over lunch or dinner.
- Add them to smoothies.
- Enjoy them as a snack.
- Use nut or seed butters.
9. Berries
While most fruits are high in carbohydrates, berries are an exception on a ketogenic diet. They are lower in carbohydrates compared to other fruits and high in fiber, which helps keep you feeling full. Berries are also rich in antioxidants, which help prevent oxidative stress and cellular damage.
Berry recipe ideas for a keto diet:
10. Butter and Cream
These fatty dairy products fit seamlessly into a keto diet, containing very few carbohydrates and being rich in conjugated linoleic acid, which may aid in fat loss.
- Butter (100g): 0.6g protein, 82.2g fat, 0.6g carbs
- Double Cream (100g): 1.6g protein, 53.7g fat, 1.7g carbs
- Single Cream (100g): 3.3g protein, 19.1g fat, 2.2g carbs
Ways to increase your butter and cream intake:
- Add it to your coffee.
- Incorporate it into smoothies.
- Cook eggs, fish, and meats in butter.
- Make scrambled eggs with cream.
