The Ketogenic diet is a high fat, moderate protein, very low carbohydrate diet that has recently gained a lot of popularity and buzz.
Originally designed as a therapeutic diet to treat conditions like epilepsy, the keto diet has permeated the mainstream health sphere as one of the highest searched topics, due to its efficacy in regulating insulin, clearing brain fog and promoting weight loss.
In these podcast episodes, we emphasized there is a big difference to following a well-formulated ketogenic diet compared to what you might find just by following someone’s Instagram feed.
Wondering what foods are included in this nutritional plan?
Here's a brief summary...
Meat, Eggs & Nuts
Enjoy beef, chicken, pork, lamb, turkey and veal. You can also enjoy plenty of fatty fish like salmon, tuna, trout and sardines. Always choose the highest quality meat you can afford, whether that means grass-fed or organic. Eggs with the yolks are always a great choice (as long as you tolerate them well), preferably free-range. Nuts and seeds are also fine, including raw unsalted almonds, pecans, cashews, sunflower seeds, pumpkin seeds, hempseeds, chia seeds and flax seeds and especially macadamia nuts which are high in healthy fat.
Fill your plate with low carb vegetables, especially leafy greens. It’s a great way to get a healthy dose of micronutrients, thus preventing vitamin deficiencies, and fiber, which supports healthy digestion and microbiome. Think kale, arugula, zucchini, broccoli, cauliflower, brussels sprouts, asparagus, peppers and spinach.
Healthy fat sources include grass-fed butter, tallow and ghee from animals or coconut oil, olives, olive oil, avocados, avocado oil, sustainable palm oil and MCT oil from plants. Avoid inflammatory vegetable oils that are easily oxidized. Other staple foods you may want to incorporate are full-fat coconut milk, coconut butter, cacao butter. Remember, many whole keto foods are natural sources of healthy fats, so you may not need to add a lot of extra fat in the form of oils to your meals, especially if you’re following a ketogenic diet for weight loss.
Herbs, Spices & Seasonings
Fresh herbs are a wonderful way to incorporate a pop of flavor on your keto lifestyle. Use seasonings freely on keto — just make sure they don’t have any added sugar.
If you can tolerate dairy, it is allowed on the keto diet. Always choose keto-friendly, full-fat dairy options, which are organic and grass-fed whenever possible. (Remember, toxins are stored in the fat of animal food sources, which is why food quality is so important with fattier cuts of meat and dairy.) I personally recommend trying to minimize dairy on a well-formulated keto diet with all the options we have like now like nut cheeses and nut yogurts that are equally delicious to expand your horizons!
Grapefruit, lemons or limes are low-sugar fruits you may wish to eat on keto. You can include moderate amounts of berries – such as blueberries or raspberries. There is one fruit you can consume abundantly on keto (and my personal favorite) is avocados!
Coconut and almond flours are often substitutes used in baking. I also like to incorporate nourishing foods like bone broth, raw fermented sauerkraut and collagen peptides as supplements to support gut health.
There are many "fun" keto foods and recipes to try, but the bottom line is that no matter what type of dietary approach you follow, it should be mostly comprised of real, whole foods.
This is just the beginning of all the foods you can enjoy on keto!
Wondering how to integrate all of these foods into your lifestyle? Are you currently following a ketogenic diet and hit a plateau? Find out more about how to personalize your keto lifestyle in our Wellness Warriors Keto Masterclass http://bit.ly/wwrketo