The ketogenic (keto) diet has become increasingly popular over the past couple of years. This is not at all surprising since this diet comes with promises of seamless weight loss, increased energy levels, and better metabolic health.
To follow this diet correctly, you need to eat less than 50g of carbohydrates per day, increase your fat intake to 65-80% of your calories, and keep your protein intake moderate. To do that, you will have to exclude high-carb foods and replace them with low-carb, high-fat keto diet staples.
Take a look at this short yet comprehensive list to find out which foods should become part of your keto journey.
Since fat is the primary source of your calories on a keto diet, include a variety of fat-rich foods. Great sources of fat on a keto diet include:
Oils and butter
Unrefined and cold-pressed oils like extra virgin olive oil, virgin coconut oil, and avocado oil add fat to your keto meals and protect your cardiovascular health. Butter is another ingredient that can help meet daily keto macros.
Fatty cuts of meat
Bacon, pork belly, minced beef, chicken thighs, and other fatty meats provide ample fat along with protein. A popular question we get: is beef jerky healthy? Beef jerky is a great snack because it's high in protein and usually very low in carbs. Throw in some nuts or cheese and you have a perfect Keto snack.
A cup of sliced avocado has over 20g of fat, most of which are heart-healthy monounsaturated fatty acids. The same serving size only 2g digestible carbohydrates and 10g of fiber.
Nuts and seeds
Most nuts and seeds are high in fat and low in carbohydrates. Eat them on their own but also as nut butters (e.g. peanut butter), nut flour, seed pastes (e.g. tahini), and nut oils.
To learn how to incorporate these ingredients into your keto diet, check out this 2-week meal plan by Kiss My Keto.
Moderate protein intake is usually defined as 0.8-1.2g per kg of body weight. To keep your protein intake within this limit and fat intake high, choose protein sources that also contain at least some amount of fat.
Salmond, herring, tuna, sardines, and anchovies are fish with a high oil content. The meat of fatty fish can contain up to 30% oil, which is rich in omega-3 fatty acids. Of course, they also provide easy-to-digest protein.
Eggs are one of the best protein sources out there. They provide all 9 essential amino acids along with a range of nutrients such as B vitamins, vitamin A, potassium, calcium, iron, and many more.