Curious About the Keto Diet? Here is a List of What You Eat




I am a huge fan of the keto diet, which basically means cutting out bad carbs and increasing whole foods. The keto diet can have many different definitions, but basically it means you are cutting out inflammatory carbs and loading up on protein, healthy fats, and vegetables. There are different versions of the keto diet, but we recommend more of a paleo/ Whole30/ keto. This means the foods you eat are high quality, anti-inflammatory, and nutrient dense.

Diets are always telling you what you can’t eat, so lets start with what you CAN eat! Read below:




Protein

This includes organic, grass-fed products whenever possible which are much higher in vitamins and nutrients compared to grain-fed non-organic products.

Some of the most nutrient dense proteins include:

  • Beef

  • Chicken

  • Salmon

  • Shrimp

  • Cod

  • Turkey

  • Eggs

The above is not an exhaustive list, but they are the most common proteins you will find to prepare yourself at home or when dining out at a restaurant.



Fat

This goes along with the above and the best sources come from grass-fed and organic products.

Best fat sources include:

  • Full-fat dairy

  • Eggs

  • Bacon (nitrate free, sugar free)

  • Coconut oil, coconut butter, coconut meat

  • Butter

  • MCT oil

  • Olive oil, olives

  • Avocado




Vegetables

Vegetables are the sources of carbs in a keto diet, and I recommend no limit on these. The keto diet gets a bad rap when individuals try to limit vegetables because they have carbs – don’t do it! Just watch your servings of high carb veggies like sweet potatoes, potatoes, and beets – basically all vegetables that grow underground are higher in carbs.

Some of the most nutrient dense and tastiest vegetables include:

  • Cauliflower

  • Broccoli

  • Spinach, kale, romaine lettuce, arugula

  • Brussels sprouts

  • Mushrooms

The above are some of my favorites, many options here, if you like the vegetable then eat it!




Main takeaways..

As you can see, there is plenty that you can eat while eating low carb. The most flavorful and satisfying foods come from proteins and fat anyway, so why not load up on these more and ditch the carbs which are really just filler anyway 🙂



About the author: Sarah-Kate Rems is an Ivy-league trained Board-Certified Family Nurse Practitioner licensed in California with an expertise in preventative healthcare. She considers nutrition and exercise to be the basis of well-being and is a strong advocate for daily physical activity and maintaining a healthy diet. Sarah-Kate is also a co-founder of The Mindful Tech Lab

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