Eat: Red Meats & Poultry
Keto diets are often called a meat lovers paradise. Containing zero carbohydrates and plenty of healthy fats, proteins make up the cornerstone of the diet. Meats are rich in the vitamins and minerals necessary for an efficient, functioning body. Beef, pork, and poultry contain high levels of protein, the essential building blocks of the body’s muscles. Avoiding factory processed meats and sticking to healthier grass-fed meat sources can ease some of the negative effects of eating meat. High in potassium, magnesium, zinc, and B-vitamins, grass-fed red meats and poultry will leave you feeling satisfied and full of energy.
Eat: Green Vegetables
The common saying on a keto diet is that if the vegetable is green, it’s a green light to eat as much as one likes. Green vegetables include dark, leafy greens like spinach, kale, and chard, but they also include zucchini, artichokes, broccoli, asparagus, lettuce, and Brussel sprouts to name a few. Green vegetables are low in calories and high in nutrients which makes them excellent in meals and for snacking throughout the day. Keto diets are notoriously lacking in snack options (thanks to cutting out processed foods), but green vegetables are terrific for satiating hunger. Beta-carotene and vitamin K produce enhanced mental abilities as well. Once deep into the keto diet, many people actually begin to crave these tasty veggies.
Eat: Avocado
High in healthy fat and low in carbs, avocados are a miracle food on a keto diet as they contain massive amounts of potassium, which makes the transition to a low carb diet smoother. Outside of the essential vitamins and minerals, avocados are also known to lower cholesterol and reduce the risk of heart problems. They are amazing for breakfast, lunch, dinner or snacks, and can even be turned into a low carb, keto friendly ice cream. Avocadoes have a net carbohydrate count of 2 grams per serving, with a whopping total of 7 grams of fiber, ideal for a healthy digestive system.
Eat: Seafood
Seafood is deserving of a slide all on its own since it is one of the healthiest meat options on a ketodiet. Nearly carbohydrate free, fish and shellfish are nutrient rich in potassium and B-vitamins. One study even found that selenium, found in seafood, actually reversed heart issues in children who were deficient in the mineral. Oily fish like sardines, mackerel, tuna, and salmon are rich in the beneficial omega-3 fatty acids that produce DHA and EPA in the body. These fats help with memory processing, building up the immune system, and assist with mood disorders. The body isn’t capable of producing these fats naturally, so incorporating seafood is great for the keto dietand mental health.
Eat: Eggs
Choline is vital for nerve regeneration, muscle health, a working metabolism, and boosting energy levels, and eggs are an excellent source of this essential nutrient. Many people have wondered why they feel so refreshed after a hearty portion of eggs for breakfast; the answer is choline. Eggs are low in carbohydrates and offer a diverse array of preparation methods. They’re also inexpensive and loaded with protein. Egg yolks contain healthy cholesterol and fats, while the whites offer many essential vitamins and minerals like selenium, zinc, vitamin D, and B-vitamins. It is not uncommon for a low-carb diet to include eggs in almost every meal to capitalize on the health benefits of this superfood.
Eat: Butter, Cream, And Cheese
Milk itself may be off limits during a keto diet, but its many associated dairy products are not. These products are high in calcium and protein. Cheese is super delicious and nutritious, and almost all cheese is low in carbohydrates and high in healthy fats. Heavy cream is a good alternative to milk in coffee, and it can be substituted for milk in almost all recipes. Grass-fed butter is high in the fatty acid, butyrate. Butyrate is known to aid in the reduction of weight gain and dissipate hunger cravings. Linoleic acid, found in cheese, cream, and butter, has also been proven to protect the body from heart disease.