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It can be difficult to meet your nutritional needs while on a keto diet. But it doesn’t mean it’s impossible! In fact, a lot of whole foods that are suitable to keto diets (low-carb, high-fats, high protein) are actually very nutritious. I’ve taken the time to source and list the foods you can include in your diets.
If you’re wondering where might you be able to find them online, just click on the link in the title!
Additionally, you might want to subscribe to my mailing list for your 7-day Keto Diet plan to get started. This is also how you avoid missing the weekly update I have on this blog (and you wouldn’t want to). Subscribers will also receive the exclusive ebook that I will be launching very soon.
If you’re just starting on your journey on the Keto Diet, you might be wondering what types of foods are good for you. I have taken the time to source and list out 14 whole foods that will absolutely be beneficial in your Keto Diet.
Seafood is one of many foods that will end up being a keto diet’s best friend. Fish is not only rich in vitamins and minerals; they’re also very low on carbs. This means they can be extremely flexible in your diet’s kitchen.
Certain shellfish like mussels and clams are unlike fish and actually do contain moderate amounts of carbs. So please note!
What’s really great about fish is that salmon and mackerel are very high in omega-3 fats. These are great for individuals with diabetes as they lower insulin levels and increase insulin sensitivity in overweight and obese people.
Someone somewhere probably mentioned that too much cheese ain’t good for you. Read this and tell him that not all cheese are equally bad.
Most types of cheese are low in carbs and high in fats — which means they are a great fit in your keto diet. You also get an added bonus of increasing your calcium intake with cheese.
There have been several studies which suggested that consumption of cheese is linked to fat loss and improvements in body composition (people on our weight loss program — take note!). In one study, adults who consumed 210 grams of ricotta cheese daily experienced increases in muscle mass and muscle strength over the course of the study.
While these studies demonstrated such results, we will still like to advise our readers to eat cheese in moderate amounts!
This is my favourite one out of them all.
I would actually consider the avocado as a super fruit myself because of the amount of nutritional benefits it brings. Not only is it low in carbs, it is high in dietary fibre, high in vitamins and minerals, and high in heart-healthy fats (they lower your “bad” LDL cholesterol and increase your “good” HDL cholesterol).
Avocados actually are some of the best additions you can make in your salad bowls, and are extremely flexible in how it can be consumed. I would actually stock a good amount of these at home every week.
Bodybuilders eat them raw. I don’t and I prefer to have them hard boiled. There’re probably a gazillion ways in how you can cook this. Some chefs even test the abilities of their sous chefs based on how they prepare their eggs.
In each egg, you will find a low amount of carbs and high amounts of protein which make them a really good addition in your keto diet.
For those who have been leaving the yolk out of their diets, you’re missing out on the nutritions! In fact, most of the eggs’ nutrients are in the yolk. Some of these are antioxidants which help protect eye health.
Some people also have the impression that consuming egg yolks will raise their blood cholesterol levels. That’s been a myth that’s withstood the test of time. But some studies have suggested that that myth isn’t totally true. In fact, consuming egg yolks may actually reduce the risk of heart disease. So do not leave the yolks out next time!
5. Low-carb vegetables
You might be wondering what types of vegetables fall into this category:
- Cruciferous vegetables like kale, broccoli and cauliflower
- .. and more
The list is endless. Vegetables should be a staple in every individual’s diets because of the nutrients they contain — minerals, vitamins, and dietary fibre. Some of these vegetables even possess antioxidants that protect your cells against free radicals.
If you’ve been picky with your vegetables, it’s time to start including them into your keto diets if you want to lose weight.
Many people often associate meats as a source of protein. But they also don’t realise that meats also contain several vitamins and minerals that are essential to your health.
But but remember to always opt for leaner cuts of meats! Meats are a great component of your keto diets and if you’re exercising, it helps to maintain your muscle mass.
Grass-fed meats may be more expensive, but if you are able to opt for them, do so! Grass-fed range animals typically are allowed to roam a lot more freely than grain-fed animals. This has a positive, healthier impact on their muscles and meats.
7. Greek Yoghurt
Another staple of my diet. I love greek yoghurts because I can choose to have them at any time of day.
What’s great about them is that they’re also high in protein. Because of that, you’ll be well satiated even with just a small bowl of yoghurt. This is great for people who lead very busy lifestyles because it can be easily paired with nuts, granola, and fruits to be had as a healthy snack!
8. Olive Oil
A staple in most households. But always opt to choose Extra Virgin Olive Oil. This version of the heart-healthy olive oil has the highest in monounsaturated fats and antioxidants (which actually reduce your risk of heart disease).
Because it’s pure fat, olive oil contains no carbs at all. This makes it absolutely ideal as salad dressings, or in your foods. One thing, avoid cooking with olive oil in high temperatures as the high heat could destroy the chemical structure of olive oil.
9. Coconut Oil
This is something that’s less heard of. You wouldn’t expect a coconut to actually have oil.
In fact, coconut oil is one of the most healthy sources of good fats, as well as nutrients that are beneficial to people with Alzheimer’s disease. The fat in coconut oil is actually really good for a keto diet because it aids in the increase of ketone levels in your body. (Check out my other article on this).
Some people also use coconut oil to lose weight and belly fat. Studies have shown that obese adults who ate 2 tablespoons of it a day lost an inch in their waistlines.
10. Nuts and Seeds
Add this to your greek yoghurt and you get a healthy snack!
Nuts and seeds are extremely heart healthy, high-fat and low-carb. In fact, individuals who frequently consumes nuts have been linked to a reduced risk of heart disease, certain cancers, depression and chronic diseases.
They also aid your digestive system because they’re high in dietary fibre, and aids your satiation levels. Just remember to eat them in moderate amounts!
Some examples of nuts and seeds you can find online:
- Brazil nuts
- Macadamia nuts
- Chia seeds
- Pumpkin seeds
Sometimes, I’ll keep a pack of nuts and seeds on me at all times!
Yoghurt + Nuts and seeds + Berries = What else can you ask for!
Berries are probably one of the few fruits that contain low amounts of carbs and high in fibre. They’re often admired because they contain high amounts of antioxidants that aid in reducing inflammation in your body and protecting it against diseases.
Be aware that dried berries often contain high amounts of sugar as it helps to draw the sweetness and liquid out of the berries (to be kept for longer). Always opt for fresh berries:
12. Shirataki Noodles
This is something that I don’t hear often. They can be hard to find too. But when you do see them in supermarkets, stock up on them! (I found a place where you can get them online! Yay!)
These noodles are well-loved by many for its texture and consistency. This is because it is made from a viscous fibre that absorbs up to 50 times its weight in water — glucomannan. You might ask what does viscous fibre do for you. It actually helps to maintain your satiation levels so you do not overeat!
You can always opt for these noodles as substitutes for rice, and pasta.
13. Coffee and Tea
Unsweetened of course. I should probably have caffeine listed because caffeine is what I’m referring to. But I wouldn’t want you to consume too much of it too.
Studies have shown that coffee and tea drinkers have significant reduced risk of diabetes. In fact, caffeine increases your metabolism and improve your physical performance and mood.
The best way to use caffeine is to drink a cup of coffee/tea right before a 30-min nap so you’ll wake up just as the caffeine starts kicking in!
14. Dark chocolate and Cocoa Powder
I love them. They make such great choices for desserts if it’s over 70% cocoa solids.
Cocoa is a great source of antioxidants. In fact, it could be just as good a source as berries. They contain flavanols which reduce the risk of heart disease by lowering blood pressure.
One other great benefit of cocoa is that it also helps maintain your satiation levels so you’ll not feel like overeating.
Keto Diets can be extremely tasty too!
Who ever said that keto diets are extremely restrictive? Hopefully, these 14 items have shown you that some of what we have been eating now are also suitable for the keto diets.
Start incorporating these into your diets now! Now you won’t have to worry about eating the same thing every day.
If knowing these isn’t enough for you to stick to your keto diets, join our mailing list or follow us on Pinterest to keep up to date!