No Result
View All Result
Rob's Health Crunch - Helping you Lose Weight, Get Fit, Live-Well
  • Meet Rob
    • Bio
    • Reviews
  • Health Crunch
    • What’s RHC
    • Fitness
    • Keto Carnivore
    • Live-Well
    • Travel
  • Videos
    • The Basics of Fitness
    • Cardio Training
    • Strength Training
    • Sprint Training
    • Keto
    • Live-Well
  • Blog
    • Fitness
    • Keto
    • Live Well
    • Mental Health
    • Travel
  • Online Coach
  • E-books
GET MY E-BOOKS FOR YOUR HEALTH
YOUR ONLINE COACH
  • Meet Rob
    • Bio
    • Reviews
  • Health Crunch
    • What’s RHC
    • Fitness
    • Keto Carnivore
    • Live-Well
    • Travel
  • Videos
    • The Basics of Fitness
    • Cardio Training
    • Strength Training
    • Sprint Training
    • Keto
    • Live-Well
  • Blog
    • Fitness
    • Keto
    • Live Well
    • Mental Health
    • Travel
  • Online Coach
  • E-books
No Result
View All Result
Rob's Health Crunch - Helping you Lose Weight, Get Fit, Live-Well
No Result
View All Result
Home Feed

What Can I Eat Keto Food Guide

Rob Hourmont by Rob Hourmont
April 18, 2020
in Feed, Keto Carnivore
keto

Keto Food Guide

Share on FacebookShare on TwitterShare on LinkedIn

Keto, Paleo or Primal, or just Plain Natural!

The keto diet generally uses a macronutrient framework following these guidelines:

  • 70% caloric intake from fat
  • 25% caloric intake from protein
  • 5 % caloric intake from carbohydrates

When adopting this caloric intake, here is plenty of room to fulfill your body’s nutrient requirements intake for protein, vegetables, and some fruit, mostly berries.

Hopefully, once you read this list you will be motivated to start the keto diet as you can see there is a vast array of nutrient-rich and delicious food available. No need to be scared of thinking that you have to give up your favorite foods to go Keto. All you need to do is adjust to these healthy options. Once you do and get used to it, you will never look back.

carbohydrate danger zone
Consuming more than 150gm of Carbs a Day will lead to Weight Gain

Besides, there are plenty of food substitutions available. For example, instead of making Pancakes with unhealthy wheat flour, you can use Almond, Cashew or Coconut Flour.

Pasta can be made with Almond Flour and Butter. Bread can be made with Almond or Cashew Flour and Butter. The ideal way to sweeten pancakes is by adding berries.

Healthy Fats

First, we want to increase our healthy fat intake on a keto plan. Choosing the right fats to keep your fatty acids in balance is essential.

Most importantly we must avoid industrial seed oils. Keep away from anything hydrogenated or partially hydrogenated. Use fats at the appropriate temperatures and store in conditions that maintain their stability and nutrient value.

Healthy Fats Options:

Saturated and Monounsaturated Fats: 

For higher temp cooking.

  • Butter
  • Bacon Fat
  • Ghee
  • Coconut Oil
  • Lard
  • Tallow
  • Avocado Oil

Monounsaturated Fats (MUFAs): 

For low temp sautéing and cold use.

  • Extra Virgin Olive Oil
  • Extra Virgin Avocado Oil
  • Macadamia Nut Oil

Polyunsaturated Fats (PUFAs): It’s very important to understand the difference. Most seed oils should be completely avoided. Vegetable oils like corn, canola and palm are highly processed and contain chemicals.

Seed-based oils are high in polyunsaturated fats. Seed oils are typically extracted in ways that completely destroy the nutrients. Be sure to look for cold-pressed versions, but don’t heat these oils.

Vegetables/Fruits

People wrongly assume they have to forgo vegetables and especially fruit with a keto diet.

The best source of vegetables:

Dark leafy greens, cruciferous veggies, and berries. Enjoy your vegetables and berries.

Lowe Carb Vegetable and Fruit Options:

  • Leafy Greens: spinach, arugula, swiss chard and various lettuces like romaine and iceberg, purslane, dandelion greens, watercress, mustard plant, beet greens, and endive
  • Cruciferous Veggies: broccoli, cauliflower, and cabbage, kale, brussel sprouts, collard greens
  • Green beans
  • Avocados
  • Bok choy
  • Mushrooms (all varieties)
  • Zucchini
  • Summer Squash
  • Asparagus
  • Broccolini
  • Cucumbers
  • Tomatoes
  • Berries (in moderation)
  • Lemon juice with water (high in vitamin C and antioxidants)

Proteins

  • Remember, don’t overeat protein on a ketogenic diet. Eat smaller portions of the higher protein, leaner cuts of meat and fattier cuts.
  • Always go for Organic Certified and meats from Pasture Raised Animals to avoid Steroids, Antibiotics, and Pesticides. These chemical additives, which are toxic and pro inflammatory, will be found in all conventionally raised animal meats.
  • Choose dark sections for chicken and duck (e.g. thigh meat).
  • Limit cured meats to those that don’t contain sugar or nitrates.

Meat/protein Options:

  • Sardines
  • Wild caught trout
  • Natural Salmon
  • Bivalves (oysters, mussels, clams, scallops)
  • Wild shrimp
  • Dark thigh meat chicken (organic pasture raised)
  • Dark thigh meat duck (organic pasture raised)
  • Lamb (organic pasture raised)
  • Grass fed beef (higher fat, organic pasture raised, grass fed)
  • Fatty cuts of steak such as ribeye (grass fed)
  • Pasture raised organic eggs (chicken and duck)
  • Bacon (organic pasture raised, no added sugar)
  • Pasture raised pork
  • Fatty nut butter like almond, cashew butter, and macadamia nut butter
  • Coconut butter

Dairy

If you wish to consume dairy, only go for the full-fat, organic, and pastured dairy. Low-fat and fat-free dairy must be avoided entirely in a keto plan.

Dairy options for those who choose to include dairy within a ketogenic eating plan.

  • Raw hard cheeses (best bet, rich in K2, low in carbs, high in nutrients)
  • Raw soft cheeses
  • Full-fat plain Greek yogurt
  • Full-fat milk and cream
  • Fermented drinks like kefir

Herbs and Spices

Herbs and spices are instrumental for flavor, are nutrient-rich and contain antioxidants. Use them generously.

  • Sea Salt or Himalayan Pink Salt
  • Red Chili Peppers (high in vitamin C and antioxidants)
  • Black Pepper
  • Cinnamon
  • Turmeric
  • Cayenne
  • Cumin
  • Cilantro
  • Basil
  • Oregano
  • Dill
  • Rosemary
  • Parsley
  • Chili Powder
  • Saffron
  • Cardamon

Nuts/Seeds

Nuts and seeds are great snacking options containing healthy fats and essential minerals. Use in moderation as they do provide various amounts of carbohydrates.

Low-carb/high fat nut options:

  • Macadamia nuts
  • Brazil nuts
  • Pecans
  • Hazelnuts

Higher carb nut options (to be more mindful of consuming, but still acceptable and good for baking):

  • Pistachios
  • Cashews
  • Almonds
  • Walnuts

Sauces/Condiments

Your best bet is to make your own sauces and condiments:

Recommended:

  • Spicy tomato and chili pepper sauce
  • Avocado oil mayonnaise
  • Dijon Mustard

Sweeteners: 

Stevia and monk fruit are two natural sweeteners that have no or low glycemic impact. Sugar alcohols such as xylitol and erythritol are acceptable options.

Please sign up for our blog and share this food guide with your friends. They will thank you!

Thank you,

Rob

Tags: fatfishhealth foodketoketo foodKetogenicMeatnaturalnatural foodnutspaleo foodseedsvegetables
Rob Hourmont

Rob Hourmont

Writer, Metabolic Health Coach & Former Olympic Athlete, Modern Nutritionist. It’s my goal to Inspire, Inform and Motivate others to Live a Healthy Life by Following Natural Principles

Related Posts

Here’s Why It’s Critical To Stay Cool And Calm-Headed In A World That’s Going Mad Making Fake Meat
Keto Carnivore

Here’s Why It’s Critical To Stay Cool And Calm-Headed In A World That’s Going Mad Making Fake Meat

by Rob Hourmont
March 24, 2023
If You Want To Ditch Your Junk Food Addiction, I’ve Got The Solution — Become Fat Adapted!
Keto Carnivore

If You Want To Ditch Your Junk Food Addiction, I’ve Got The Solution — Become Fat Adapted!

by Rob Hourmont
March 23, 2023
Why Don’t You Try The Keto-Carnivore Diet For 30 Days? It Will Make You Look and Feel Great in Body and Mind
Keto Carnivore

Why Don’t You Try The Keto-Carnivore Diet For 30 Days? It Will Make You Look and Feel Great in Body and Mind

by Rob Hourmont
March 22, 2023
Managing Type 2 Diabetes Is Not The Way To Go — Reversing It With Your Diet & Lifestyle Is
Keto Carnivore

Managing Type 2 Diabetes Is Not The Way To Go — Reversing It With Your Diet & Lifestyle Is

by Rob Hourmont
March 20, 2023
Why I’m The Keto King And Urge You To Believe What I Say About Food — You’ve Been Misled & The Old Consensus Is Dead
Keto Carnivore

Why I’m The Keto King And Urge You To Believe What I Say About Food — You’ve Been Misled & The Old Consensus Is Dead

by Rob Hourmont
March 13, 2023

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

I agree to the Terms & Conditions and Privacy Policy.

RECENT

Here’s Why It’s Critical To Stay Cool And Calm-Headed In A World That’s Going Mad Making Fake Meat

by Rob Hourmont
March 24, 2023
Here’s Why It’s Critical To Stay Cool And Calm-Headed In A World That’s Going Mad Making Fake Meat

You heard me right — in time, the vegan diet will make most people ill. Bill Gates, one of the most famous...

Read more

If You Want To Ditch Your Junk Food Addiction, I’ve Got The Solution — Become Fat Adapted!

by Rob Hourmont
March 23, 2023
If You Want To Ditch Your Junk Food Addiction, I’ve Got The Solution — Become Fat Adapted!

Sugar, sugar, honey, honey, you are so sexy; I love you and will never let you go! There’s a song...

Read more

Why Don’t You Try The Keto-Carnivore Diet For 30 Days? It Will Make You Look and Feel Great in Body and Mind

by Rob Hourmont
March 22, 2023
Why Don’t You Try The Keto-Carnivore Diet For 30 Days? It Will Make You Look and Feel Great in Body and Mind

My honest advice from my heart to you is: Please, don’t eat any grains, processed and packaged foods, sugar, and seed...

Read more
  • Contacts
  • Bio
  • Privacy Policy
  • Terms & Conditions

© 2021 Robs Health Crunch All Rights Reserved.

No Result
View All Result
  • Meet Rob
    • Bio
    • Reviews
  • Health Crunch
    • What’s RHC
    • Fitness
    • Keto Carnivore
    • Live-Well
    • Travel
  • Videos
    • The Basics of Fitness
    • Cardio Training
    • Strength Training
    • Sprint Training
    • Keto
    • Live-Well
  • Blog
    • Fitness
    • Keto
    • Live Well
    • Mental Health
    • Travel
  • Online Coach
  • E-books

© 2021 Robs Health Crunch All Rights Reserved.

Welcome Back!

Login to your account below

Forgotten Password?

Create New Account!

Fill the forms below to register

*By registering into our website, you agree to the Terms & Conditions and Privacy Policy.
All fields are required. Log In

Retrieve your password

Please enter your username or email address to reset your password.

Log In

Add New Playlist

This website uses cookies. By continuing to use this website you are giving consent to cookies being used. Visit our Privacy and Cookie Policy.
Verified by MonsterInsights