Our TOP 8 Foods for a successful KETO diet
Its 2020 and by this point everyone has already either read or heard about the famously infamous Ketogenic -or keto- Diet. Some criticize it, some swear by it. And even though the battle is pretty even, its popularity keeps growing by the minute.
Let me start by saying that being raised in a Hispanic family, going keto was far from what I would’ve ever expected my goals to be. How could I leave behind those pastelitos, my daily rice, those juicy beans and my warm and toasty bread for dinner? That just seemed nearly impossible to me.
Following a successful ketogenic lifestyle goes beyond just limiting your carb consumption leaving heavy carbs and sweets out of the equation. By understanding how your body reacts to different sources of energy, you can manipulate your metabolism and benefit from the amazing effects of this diet.
So if your new year’s resolution list included losing some weight, managing stress and increasing productivity, just keep reading.
In a nutshell, ketosis is a state where your body uses fat for fuel whether it comes from the food we eat or our natural potential energy reserves (aka “los gorditos”). By basing our new nutrition on high quality fats and essential amino acids, we limit the negative effects of insulin, sugar crashes and promote mental clarity, memory and weight-loss.
Luckily a keto routine is not that hard to start since most of it summarizes into the following rule of thumb:
“Consume high fat organic foods if possible, keep sugar and carb consumption to the minimum, stay away from processed foods and drink plenty of water”
BUT…
Adapting to a ketogenic lifestyle might take a little reworking on your eating habits and rewiring on how you approach certain meals and snacks. The good news is that no matter how your diet was before, most of the foods that form the base of a ketogenic lifestyle are foods you are already familiar with. We will just show you how to use them in a slightly different way. And although there are many foods that fall into the keto umbrella, there are some that are the true stars of them all.
So, without further ado, here are our TOP 8 most helpful and versatile foods to start your keto journey the right way.
Eggs
Once demonized for its cholesterol content, this high protein low-carb food has been shown to promote a feeling of fullness and its yolk contains 13 essential vitamins and minerals as well as antioxidants. And no, eggs do not increase cholesterol levels in most people, on the contrary it can potentially reduce the risk of heart disease.
Organic Meats and Seafood
These low carb high fat foods contain essential nutrients such as B12, creatine and taurine which we will not find in plants. Wild caught seafood also contains anti-inflammatory omega 3 which has been proven to improve mental health and reduce risk of disease.
Olives and EVOO
These salty little fruits contain an incredible number of antioxidants and anti-inflammatory compounds with only 2g of net carbs per a 1oz serving.
Dairy
Specifically, high fat dairy such as heavy cream, sour cream and butter or ghee. Dairy is low on carbs high in quality proteins, vitamins and minerals and CLA (conjugated linolenic acid) which promotes fat-loss and fat usage for energy in your body.
Dark Chocolate
Isn’t this the best news you got today? Dark chocolate (not the candy full of sugar) is loaded with antioxidants and flavonoids which can potentially reduce blood pressure and heart disease risks.
Berries
Basically, the only fruits allowed in moderation during keto, they promote brain function, memory and have huge anti-inflammatory properties. As a bonus, they help with sugar cravings during those awful keto-flu days.
Cruciferous Vegetables
Naturally low carb, high in protein and amazing versatility with great vitamin A, K content as well as detoxifying and antioxidant properties. I’m suddenly craving some roasted cauliflower puree for lunch.
Coconut Oil
Though very high in saturated fats, the medium chain triglycerides MCTs in this oil have been proven to help lower cholesterol and promote belly fat reduction. These MCTs are absorbed directly by the liver promoting energy production hence lowering calorie consumption. These properties make coconut oil a MUST in your keto shopping list.
There you go! Our most favorite and essential ingredients for a successful ketogenic lifestyle.
Please note that your keto journey should not be based on ONLY the food mentioned above. There are plenty of other keto-friendly foods that didn’t make today’s list but that WILL definitely help you during your exploration of the fabulous world of a healthy keto warrior.
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