BY MICHELLE BORTHWICK
Are you unsure what to eat on Keto? Remember Keto is a healthy high fat diet with moderate protein and low carbs. I tend to customize macros (fat, protein and carbs) depending on the person’s lifestyle, age, activity level, health issues etc. and long-term weight loss goals. However, the “typical” Keto diet is approximately 75% fat, 20% protein and 5% carbs.
By now, Keto has become a common household word yet there is still a lot of misunderstanding of exactly what to eat. There is a wide variety of delicious Keto friendly foods and recipes. However, many processed, packaged foods are off-limits, and even certain whole foods are too starchy (sorry, sweet potatoes). You need to fill your plate with low-carb, high-fat foods such as meat, seafood, non-starchy produce, and healthy fats. What I’ve listed here is just the tip of the iceberg and the “basic” approved foods.
Meat – Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat might be even healthier. Keto is a high-fat diet, not high protein, so you don’t need huge amounts of meat. But when eating meat think steak, chicken, lamb hamburger and the heartier dense meats.
Factoid — Did you know that processed meats, like sausages, bacon, deli meats, etc. often contain carbs in the form of sugar as dextrose –Be sure to read your labels carefully.
Fish and seafood – These are all good. Think scallops, halibut, cod, shrimp, and especially fatty fish like salmon.
Eggs – Nutritious and delicious no matter how you make them. They can be egg bites, fried eggs, scrambled eggs, omelets, deviled eggs, egg salad. Eggs are a great way to get a small amount of protein.
Natural fat, high-fat sauces and oils – Most of the calories on a Keto diet come from heathy fat. There is a difference and not all fat is equal.
You’ll likely get much of your fat from natural sources like meat, fish, eggs, etc. But also use fat in cooking with butter, avocado oil, olive oil or coconut oil. Add olive oil to salads and delicious high-fat sauces to main dishes. Eating the right kind of Fat is important for optimum health. Just remember Fat is your friend! Preferably in the form of saturated and mono-unsaturated fats. Avoid polyunsaturated fat at all costs (vegetable and seed oils)!
Vegetables growing above ground. Choose vegetables growing above ground especially leafy and green items. How about cauliflower, cabbage, avocado, broccoli, asparagus, or zucchini. Vegetables replace carbs like rice, pasta and potatoes. Think Zuccchini noodles, cauliflower rice, cauliflower mash).
High-fat dairy – Butter, high fat cheeses, sour cream, yogurt, cottage cheese and heavy whipping cream. Often this is enough to convince many to give Keto a try. They have eliminated these foods from their diet for so long and are excited to add them back in.
On Keto, we don’t use any low-fat dairy products or drink or use any form of milk.
Nuts – We love our nuts on Keto in moderation. Nuts can be consumed raw or as a nut butter except Cashews which are high in carbs. But that leaves Hazelnuts, Pecans, Sunflower seeds, Walnuts and Macadamia nuts. Avoid peanuts.
Factoid— peanuts are actually a legume. We don’t eat beans or legumes on Keto.
Berries – A moderate amount is OK on keto and make a delicious dessert with strawberries, raspberries, or blackberries and whipping cream.
What Foods to Definitely Avoid
- Beans, peas, lentils, and peanuts
- Grains, such as rice, pasta, and oatmeal
- Low-fat dairy products
- Added sugars and sweeteners
- Sugary beverages, including juice and soda
- Traditional snack foods, such as potato chips, pretzels, and crackers
- Starchy vegetables, including corn, potatoes, beets, carrots and peas
- Alcohol can be consumed in moderation but most beers and certain wines or sweetened cocktails are a no-go
One of the hardest parts of starting the Keto diet is knowing what are the best foods to help you hit your macros and get not ketosis faster for weight loss. This is a good food list to help you with the basics. If you just started Keto and aren’t sure what to do next or need more help, please get in touch.
Michelle Borthwick: Michelle is a Keto Lifestyle coach, a Seasoned expert on Customized Keto. Keto weight loss results can be improved with Coaching, Customization, Accountability and a trusted partner to guide you every step of the way. Michelle offers private sessions, proven Keto diet hacks, meal plans, goal setting and more. If you are interested in how Keto can work for you and your lifestyle, book a complimentary private coaching session online at KetoIsEasyCoach.com