When I first got into keto, I spent a lot of time figuring out what I could and couldn’t eat, and what I should or shouldn’t buy. I know that keto revolves around eating whole, unprocessed, and single ingredients foods. I read the labels, researched and discovered by trial and failure. I believe buying organic is still best, although I know that solution doesn’t always fit your monthly budget. Buy the best quality meats, eggs, dairy products and vegetables you can afford.
Enjoy the dishes below!
Enjoy a wide variety of meats, fish, eggs, high-fat products such as cheese, butter, ice cream, and low-starch nuts (especially pecans, macadamia nuts, and Brazil nuts) , walnuts, almonds, pine nuts), healthy oils, low-starch seasonings, low-starch vegetables like broccoli, cauliflower, green vegetables and avocado! Here are the types of keto foods that you will come across often in the books.
Avocado. Avocados are an essential keto food. It’s low in carbs, rich in nutrients and healthy fats. It pairs well with most dishes and is a great way to add flavor and fat to your diet.
Milk. Full-fat dairy products, including cream cheese, sour cream, cheese, whipping cream, heavy cream, and grass-fed butter can make any dish “smooth” and appealing, and these dishes are all keto foods. Avoid sugary dairy products as well as those that are low in fat or fat free. While dairy is an important part of the keto lifestyle, you can still make adjustments to create a dairy-free keto diet.
Egg. Eggs are convenient, inexpensive, and can be easily added to any dish. You can fry, stir, poach or boil eggs. Keeping a stack of eggs in the fridge will help you always be ready for a plan B when preparing meals. Half an avocado, bacon, and two fried eggs is a great keto meal. Use naturally raised and organic eggs when possible.
Fats and oils. Olive oil, avocado oil, coconut oil, MCT oil, beef fat, pork fat, butter, and refined butter are beneficial fats that should be added to the meal. Processing meats and vegetables with these fats helps to ensure a keto-style meal , but still feel full and delicious. Once you get used to keto, healthy fats will be your body’s source of energy, so adding these fats is a very important thing.
Meat. When it comes to meat, you can eat as much as you want as long as you make sure you balance lean meat with fatty dishes to still get the right amount of nutrition in each meal. Be careful with adding sugar to meats and sausages, eat fresh and unsalted meat.
The powders are made from seeds. Almond flour and coconut flour are good keto alternatives to flour. Both are gluten-free, grain-free and low-starch. These flours would be great for making keto desserts or barbecue.
Seed. When used in moderation, nuts and peanut butter are a great source of extra fat. Nuts that are high in fat and low in starch are almonds, macadamia nuts, walnuts, and pecans. Be careful with pistachios, cashews, and sunflower seeds as these are fairly starchy nuts. These nuts are often high in calories, so watch your portion sizes.
Salt. When you live on a keto diet, you’re likely going to be sodium deficient. Although adding salt to the dish can be quite worrying for newcomers, it is very necessary when we reduce the amount of starch. It is best to use Himalayan salt or sea salt.
Manufactured sweeteners. Stevia sweet grass sugar and erythritol sugar alcohol are both natural and low-starch alternatives. Try and see what works best for you. When you have a sweet tooth or need to “upgrade” your fatty coffee, these will help you maintain stable blood sugar levels while still satisfying your craving for sweetness.
Vegetables. When shopping, focus on buying green vegetables. Choose non-starchy vegetables like broccoli, cabbage, cauliflower, lettuce, zucchini, and brussels sprouts. Stay away from starchy vegetables like beans, corn, potatoes, and winter squash.
Foods to limit.
You can eat starchy fruits and vegetables, but only in moderation. For example, you can add a little berry, squash, carrot, tomato or onion to your meal. I usually cook with small amounts of these ingredients, because I love the smell and texture they give to dishes. I feel that consuming a certain amount of starch to enjoy delicious food is also worth doing.
Beware of the high amount of starch found in cottage cheese, full-fat yogurt with added sugar and certain nuts, such as cashews, chestnuts and pistachios, as well as respective powders made from these seeds. These ingredients can be added to meals in moderation, and you should always keep an eye on carbs.