So you want to start the keto diet! Maybe you’ve heard about all the great benefits from me! And the #1 benefit is weight loss, am I right? But you’re still on the fence, and you want to know what kind of foods to eat on a keto diet. You may already know that it’s a low carb, high fat diet. But you’re not clear on what type of carbs or fats are keto friendly.
Well let me help clarify things. It’s best to avoid unhealthy fats and carbs. A scenario about an unhealthy fat choice would be going to a fast food restaurant and ordering only the meat. Yes, it’s fatty, but it’s the unhealthy kind. It’s been cooked with the worst kind of oil (vegetable oil) and loaded with MSG. But I’m not going to get into that right now, because this is a post about what you can eat. So I will make a post about the “no-no” fats later.
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What Foods to Eat on a Keto Diet
Well since I started talking about bad fat, let’s talk about the good. If you want to know what to do with these, and how much to use, I have directions below.
- Olive oil
- Mac Nut oil
- Avocado oil
- Coconut oil
- MTC oil
Despite what some people say, these are super healthy fats because they are not made in a lab (i.e. laboratory!) I wouldn’t want to consume anything that comes from a lab, I’m sorry…
To get the healthy oils, they are squeezed out of the fruit, and not made with chemicals…
All of these oils can be used to cook with (they all have high smoke points), they can be used in salads as a salad dressing, and in desserts as well. So they can replace all nasty, unhealthy vegetable oils.
Just use a tablespoon or two for cooking with your meats, added to keto coffees, and maybe a 1/2 teaspoon mixed with a 1/2 teaspoon of apple cider vinegar for a salad dressing.
You can eat pretty much all meat, but you want it to be as organic as possible. Grass fed beef, organic range chicken is best for instance, they’re without all the hormones and other crap they inject the animals with.
We also don’t want grain fed or corn fed animals because we eat what they eat. If they ate oats, we’re ingesting a little bit of what they ingested. Oats and grains are not good for these animals, just like they’re not good for us. They fatten them up. That’s why they’re fed that, but they are meant to eat grass and hay.
- Whole milk
Milk products are also okay, but they also should be high quality and high fat. Go for grass fed Vitamin D whole milk, cream, cottage cheese, butter etc.
Nuts and Seeds
- Macadamia nuts
- Brazil nuts
- Sunflower seeds
- and more!
Carbs You Can Eat:
The kind of carbs you can eat on a keto diet are as follows:
Veggies and fruit! But not just any veggies and not just any fruits. Here are these types of foods to eat on a keto diet:
- Brussels sprouts
Leafy greens: Spinach, kale, collard greens, spring mix, arugula, etc.
We are very limited when it comes to fruits. And we only can have them in moderation, because they are still kind of high in carbs. Just like with anything you eat, you have to eat in moderation if you’re watching your weight.
The “No-No” Veggies (veggies to avoid):
All and any potatoes, beets, green beans, peas, legumes…
We can’t eat these because they are too starchy and too high in carbs for us. Remember we have to go for as low carb as possible. (50 net carbs or lower). Also if it is a root vegetable, (carrots, potatoes) we can’t have it.
Other “no-no” carbs:
All breads, pasta, cereals, etc are of course not the foods to eat on a keto diet.
Also, sugar is OUT! Sugar is a BIG no-no, and that includes honey, maple syrup, and agave nectar.
Good sugar substitues are stevia and monk fruit, they are natural sweetners (not artificial like spleda and sweetnlow for instance).
You can use these sugar substitutes with other keto friendly substitutes like almond flour/coconut flour, and make desserts with them! But I don’t really think that this is a good idea, because most people keep thinking about sugar and other sweet stuff. If you’re trying to kick your sugar addiction that is not good, because you may get tempted along the way to have the real stuff.
That’s all I can think of right now, if there’s something else I remember, I’ll update this post.
So eat the food that I mentioned, play around with your options, but still stick to the macros. Eat till you’re full and happy, you shouldn’t be hungry on this diet. If you are, add more fat and proteins.
If you need more help choosing what kind of foods to eat on a keto diet, this book might help. This book is absolutely perfect for beginners. It will help avoid the keto flu, and help guide you along with meal plans and recipes! Try the 30 day challenge:
Now It’s Your Turn!
Please leave your comments, experiences, or questions below:
Disclaimer: Always consult a medical doctor before modifying your diet, using any new product, drug, supplement, or doing any new exercises.