When starting Keto it can take some time to learn which foods are good to consume and which are good sources for proteins, fats and healthy carbs. Here we give you an overview of what foods within each category you should buy when on Keto.
We have also made a food pyramid poster which you can download for free, and hang up on the refrigerator or have at hand on your kitchen counter.
The best way to consume fats is through animal fat in your meats, fish or from avocados. But you can easily control the amount of fats to any dish by using one of the following fat source.
- Extra Virgin Olive Oil
- Coconut Oil
- Avocado Oil
- MCT Oil
- Duck fat
There are other oil options too, but to make it easier to choose the right kind, think of how easy it would be to produce oil from the product. Pressing oil out of olives and avocados are easy. Soy and rape seed need to go through a bigger industrial process in order to become oils, and therefor not as good for you.
Your safest bet for protein will always be meats and eggs. When choosing meats, make sure to go for the fattiest cuts of meat. You can also go for lean cuts such as chicken breast, but be sure to supplement it with some of the fats mentioned above. Seafood is a really good source of protein, and fatty fish is also a good source of Omega-3.
Meats and eggs
- Ground beef
- Chicken with skin-on.
- Cured meats (Salami, Ham, Pepperoni, Parma etc)
- Organ meats (Liver, brain etc.)
The best and healthiest carbs you can consume will come from vegetables. Vegetables and greens that grow above ground are usually low in carbs.
- Zucchini / Squash
- Leafy greens (Spinach, Baby leaf mix etc.)
- Brussel Sprouts
When it comes to dairy, avoid products that are labeled “low fat”. These normally have a high amount of added sugar. And regular milk has a lot of sugar in it also (Lactose), so look for full fat products.
- Heavy cream
- Sour Cream
- Creme Fraiche
- Creme cheese
- Cottage cheese
And if you want, you can substitute regular milk ????
Nuts and berries
Nuts and berries are great snacks and good to add to dishes and desserts, but they can be really easy to overdo. If you are eating a lot of berries, the carb count easily creeps up on you. And if you are eating a lot of nuts, you can easily go over on your calories. Be aware and track nuts and berries so that they fit your macros.
- Pili nuts
- Macadamia Nuts
Here are some alternatives you can often find low carb, but always check the label anyway. There may be added sugars in them!
- Hot Sauce
- Lemon Juice
- Soy sauce
- Caesar Dressing
- Italian Dressing
- Bleu Cheese Dressing
Not all sugar substitutes are good for you. We are working on making a more complete guide for you on this, but in the meantime you can find a good overview here. For quick reference, these are the three sweeteners we highly recommend.
- Erythritol / Sukrin / Swerve
- Monk fruit