Top 10 Foods for the Ketogenic Diet

Adapting to a ketogenic lifestyle can takesome 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 familiarwith — we’re just helping you learn to use them in slightly different ways to promoteketosis in your body. Though there are hundreds of foods that fitinto a keto diet, there are some that are the true rock stars of the bunch. Here are our top 10 most versatile and healthfulfoods for the ketogenic diet: Eggs: High in protein and low in carbs, eatingeggs has been shown to help promote a feeling of fullness, and egg yolks contain thirteenessential vitamins and minerals, as well as antioxidants. While eggs were once demonized for their relativelyhigh levels of cholesterol, we now know that consuming them doesn’t raise blood cholesterollevels in most people, and can actually reduce the risk of heart disease.

 To incorporate some eggs into your morningroutine, try our Chorizo Baked Eggs recipe and save the rest for a super quick and easyto take breakfast. Olives and olive oil: These heart-healthylittle fruits are bursting with antioxidants and anti-inflammatory compounds. A one-ounce serving contains two grams oftotal carbs. Stock your pantry with extra-virgin oliveoil, which is one of the healthiest oils for baking, cooking and deep-frying at high temperatures. Meat, poultry and seafood: In addition tobeing 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-inflammatoryomega 3s that are associated with improved mental health and decreased risk of disease. If you want a fun and simple dinner that thewhole 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 andthe environment, meat from humanely raised animals is typically more nutrient-dense. High-fat dairy: High-fat dairy contains qualityprotein, vitamins and minerals, and something called “conjugated linoleic acid,” whichis one of the few fatty acids that promotes fat loss. 

Some studies suggest that a moderate amountof high-fat dairy helps reduce the risk of heart attack and stroke. High fat and very little carbs make high-fatdairy a keto winner! Try full-fat cream and sour cream, butterand ghee, soft cheeses like mascarpone and cream cheese and hard cheeses like jack andcheddar. Dark chocolate: Scientifically speaking, realchocolate (not the processed stuff with tons of sugar) isn’t the “sinful” treat it’soften made out to be. In fact, dark chocolate is loaded with antioxidantsand flavanols that can decrease blood pressure, heart disease risk and insulin resistance. Just be sure that there are no sugars anda minimal amount of carbs per serving, and enjoy sparingly. Berries: Berries are some of the healthiestand most keto-friendly fruits. Blueberries have been shown to improve memoryand brain function, while raspberries and blackberries are packed with antioxidantsthat reduce inflammation. Remember to eat berries in moderation, asthey do contain carbs. Make a sweet treat to include some berriesinto your diet by freezing up some Berry Bomb Pops using raspberries and blueberries. Alliums: Garlic, onions, leeks and other alliumsare prized in most cuisines for their aromatic flavors. They also contain allicin, a potent plantcompound that protects the body from brain damage and disease.

 These veggies tend to be rather high in netcarbs, but, used in small quantities, they are great for enhancing the flavor and nutritionof your keto cooking. Cruciferous vegetables: Broccoli, cauliflower,cabbage and other cruciferous veggies contain high levels of vitamins K and A, as well asa special compound called sulforaphane. Once digested, sulforaphane can help detoxifythe body and protect cells from oxidative stress. We also love cruciferous vegetables for theirlow carb counts and amazing versatility. Craving an old favorite at dinner? Whip up a batch of Easy Creamy CauliflowerMashed Potatoes. You won't even miss the real thing! Coconut oil: Though very high in saturatedfat, coconut oil has been found to help lower cholesterol and promote the loss of bellyfat, thanks to medium-chain triglycerides. MCTs are absorbed directly by the liver andconverted 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, depressionand obesity.

 We suggest avoiding nut and seeds oils, whichcontain high levels of inflammatory omega 6s, and choose whole or freshly ground nutsand seeds instead. Some of the best seeds and nuts for the ketodiet are macadamia and brazil nuts, pecans, walnuts and almonds, and pumpkin, sunflowerand flax seeds. Explore all of the resources on Ruled.Me formore 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, click here for more https://keto4fitness.blogspot.com/