Keto, Carnivore, Paleo, Primal, or just Plain Natural!
The keto-carnivore diet generally uses a macronutrient framework following these guidelines:
- 65% caloric intake from fat
- 35% caloric intake from protein
When adopting this caloric intake, there is plenty of room to fulfill your body’s nutrient requirements intake for protein, fat, water, and even a few select vegetables and berries.
Hopefully, once you read this list you will be motivated to start the keto-carnivore diet as you can see there is a vast array of nutrient-rich and delicious food available. There’s no need to be worried that you have to give up all your favorite foods to get healthy.
All you need to do is adjust to these healthy options. Once you do and get used to it, you will never look back.
Pro Tip: 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 also be made with almond or cashew Flour. The ideal way to sweeten pancakes is by adding berries.
Healthy Fats
First, we want to increase our healthy fat intake on a keto-carnivore plan. Choosing the right fats to keep your fatty acids in balance is essential.
NOTE: The most important is to avoid industrial seed oils. Keep away from anything hydrogenated or partially hydrogenated. Use fats at the appropriate temperatures and store them 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-temperature 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.
Just to be clear: It’s long since been debunked that carbs and fiber are essential nutrients – they are In most cases, in fact, anti-nutrients.
Please read my story:
I leave it completely up to you if you decide to consume lots of vegetables, which contain plenty of carbs, or not; One thing is for sure, in the long-term, with the listed exceptions, you’re better off without them!
Vegetables/Fruits
People wrongly assume they have to completely forgo vegetables and fruit with a keto diet.
The best sources of vegetables & fruit are simple:
Cruciferous veggies, and berries.
Low-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, cabbage, Brussels sprouts
- Avocados
- Bok choy
- Mushrooms (all varieties)
- Asparagus
- Broccolini
- Cucumbers
- Tomatoes
- Berries (in moderation)
- Lemon juice with water (high in vitamin C and antioxidants)
Proteins
- Remember, don’t overeat protein on the keto-carnivore 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!
Dairy options for those who choose to include dairy:
- 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.
Rob
MBA from Robert Kennedy College & University of Cumbria, UK.
Certified Nutritionist & Health Coach | Trainer | Blogger | Copywriter | Author
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