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.
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.
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Thank you,
Rob
