Top 10 Foods for the Ketogenic Diet


Adapting to a ketogenic lifestyle can take
some re-working of your habits and a new perspective on how you approach meals and snacks. But, no matter how you were eating before,
most of the foods that are the pillars of a keto diet are things you’re already familiar
with — we’re just helping you learn to use them in slightly different ways to promote
ketosis in your body. Though there are hundreds of foods that fit
into a keto diet, there are some that are the true rock stars of the bunch. Here are our top 10 most versatile and healthful
foods for the ketogenic diet: Eggs: High in protein and low in carbs, eating
eggs has been shown to help promote a feeling of fullness, and egg yolks contain thirteen
essential vitamins and minerals, as well as antioxidants. While eggs were once demonized for their relatively
high levels of cholesterol, we now know that consuming them doesn’t raise blood cholesterol
levels in most people, and can actually reduce the risk of heart disease. To incorporate some eggs into your morning
routine, try our Chorizo Baked Eggs recipe and save the rest for a super quick and easy
to take breakfast. Olives and olive oil: These heart-healthy
little fruits are bursting with antioxidants and anti-inflammatory compounds. A one-ounce serving contains two grams of
total carbs. Stock your pantry with extra-virgin olive
oil, which is one of the healthiest oils for baking, cooking and deep-frying at high temperatures. Meat, poultry and seafood: In addition to
being low in carbs, and high in fat and protein, meat contains nutrients, like vitamin B12,
creatine and taurine, that aren’t found in plants. Shellfish and fish contain anti-inflammatory
omega 3s that are associated with improved mental health and decreased risk of disease. If you want a fun and simple dinner that the
whole family can enjoy, try our Baked Italian Meatballs using ground beef. Choose 100% grass-fed pasture-raised red meat,
pasture-raised poultry and sustainably farmed or caught seafood. Not only is this better for the animals and
the environment, meat from humanely raised animals is typically more nutrient-dense. High-fat dairy: High-fat dairy contains quality
protein, vitamins and minerals, and something called “conjugated linoleic acid,” which
is one of the few fatty acids that promotes fat loss. Some studies suggest that a moderate amount
of high-fat dairy helps reduce the risk of heart attack and stroke. High fat and very little carbs make high-fat
dairy a keto winner! Try full-fat cream and sour cream, butter
and ghee, soft cheeses like mascarpone and cream cheese and hard cheeses like jack and
cheddar. Dark chocolate: Scientifically speaking, real
chocolate (not the processed stuff with tons of sugar) isn’t the “sinful” treat it’s
often made out to be. In fact, dark chocolate is loaded with antioxidants
and flavanols that can decrease blood pressure, heart disease risk and insulin resistance. Just be sure that there are no sugars and
a minimal amount of carbs per serving, and enjoy sparingly. Berries: Berries are some of the healthiest
and most keto-friendly fruits. Blueberries have been shown to improve memory
and brain function, while raspberries and blackberries are packed with antioxidants
that reduce inflammation. Remember to eat berries in moderation, as
they do contain carbs. Make a sweet treat to include some berries
into your diet by freezing up some Berry Bomb Pops using raspberries and blueberries. Alliums: Garlic, onions, leeks and other alliums
are prized in most cuisines for their aromatic flavors. They also contain allicin, a potent plant
compound that protects the body from brain damage and disease. These veggies tend to be rather high in net
carbs, but, used in small quantities, they are great for enhancing the flavor and nutrition
of your keto cooking. Cruciferous vegetables: Broccoli, cauliflower,
cabbage and other cruciferous veggies contain high levels of vitamins K and A, as well as
a special compound called sulforaphane. Once digested, sulforaphane can help detoxify
the body and protect cells from oxidative stress. We also love cruciferous vegetables for their
low carb counts and amazing versatility. Craving an old favorite at dinner? Whip up a batch of Easy Creamy Cauliflower
Mashed Potatoes. You won’t even miss the real thing! Coconut oil: Though very high in saturated
fat, coconut oil has been found to help lower cholesterol and promote the loss of belly
fat, thanks to medium-chain triglycerides. MCTs are absorbed directly by the liver and
converted into ketones, which can help decrease calorie consumption, increase energy levels,
and even improve brain function. Nuts and seeds: Rich in fiber and minerals,
nuts and seeds are also associated with reduced risk of heart disease, certain cancers, depression
and obesity. We suggest avoiding nut and seeds oils, which
contain high levels of inflammatory omega 6s, and choose whole or freshly ground nuts
and seeds instead. Some of the best seeds and nuts for the keto
diet are macadamia and brazil nuts, pecans, walnuts and almonds, and pumpkin, sunflower
and flax seeds. Explore all of the resources on Ruled.Me for
more info on how to implement a satisfying, sustainable and effective ketogenic diet. If you’re just starting out on this journey,
be sure to check out Keto Academy, our easy-to-follow 30-day keto meal plan, as well as the other
videos in our series!

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Reader Comments

  1. RuledMe

    You can find the study on the oils here: https://actascientific.com/ASNH/pdf/ASNH-02-0083.pdf – You can always use use lard, coconut oil, or avocado oil for frying if you prefer those!

  2. leena o' sta

    Eggs ,olive oil ,meat poultry n seafood, high fat diary ,dark chocolate, berries, broccoli, cauliflower, coconut oil, nuts and seeds

  3. Survivalist Nomad

    I started Ketogenic diet and my blood pressure went up very high to a serious level and my heart started beating weird. I had to go back to my doctor and for the first time in my life I'm taking blood pressure medication. I never took and meds before at all.

  4. Vospi

    Be cautious with brazil nuts. Insane selenium content. Can get toxic real fast, so large quantities aren't usually a great idea (and nuts are so easy to overeat… :))

    So just don't do a lot of them.

  5. Take Off Your Blinkers

    Besides the shellfish, I love all those foods, but crucies in moderation for me, that gas…
    This is the reason why a vegan approach is so much hard work, you are consuming way more food, which will generally mean more work in the kitchen, and hope you are one of the lucky ones that can assimilate and convert the poorer quality nutrients in plants.

    OR! Eat eggs beef, salmon and some form of organ meat to cover everything needed for optimal health.
    Highly assimilated and bio-available.

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