Although keto diets may initially seem restrictive because of the reduced carb intake, they actually allow for a wide range of healthy and delicious foods, including snacks and desserts.
While following a keto diet, your daily carb intake is generally limited to between 20 to 50 total net grams of carbs per day, depending on the specific protocol. Certain foods are lower in net carbs than others, making them more keto-friendly.
When you focus on net carbs rather than total carbs, you’re able to incorporate many more foods into your diet that may have otherwise seemed too cautionary. But make sure to watch out for food to avoid on the Keto Diet.
The following is a list of the best foods to eat while following a keto diet. These options tend to be higher in healthy fats and low in carbs and sugars, meaning that consuming them won’t throw you out of ketosis.
Whether you are eating dinner or breakfast, these are safe foods for the keto diet:
1. Whole eggs
Eggs are a great source of both fat and protein, with a ratio that is ideal for a keto diet.
Don’t skip the yolks, which provide the necessary source of fat, as well as the bulk of the nutritional value. Whenever possible, opt for pasture-raised eggs, which typically have three times as much omega-3 fatty acids.
This rich and delicious food can be used liberally on a keto diet.
The healthy fat in avocados increases good cholesterol while lowering “bad” cholesterol. The fiber content keeps the net carbs low while helping with digestion. Additionally, avocados are a good source of potassium and other vitamins and minerals.
3. Healthy oils
- Olive oil contains heart-healthy oleic acid and phenols. It can be used for low-heat cooking, and in recipes for salad dressings and homemade mayonnaise.
- Coconut oil contains MCTs (multi-chain triglycerides) and lauric acid. This stellar combo increases ketone production and helps the body maintain a state of ketosis. Studies also indicate that coconut oil may help in the reduction of belly fat.
- Avocado oil contains many of the same health benefits as whole avocados, like monounsaturated fats, antioxidants, and potassium. It has a high smoke point, which is perfect for searing, frying, grilling, or roasting.