In ketosis, a person becomes a fat burning machine. Our body uses fats as a source of fuel instead of glucose. This is often used for weight loss, without feeling hunger pangs and having cravings!

Following Ketogenic Diet, we must know what we can eat and what to avoid. It is finding the balance and working on a plan that will work for you.

Fats and Oils helps produce ketones!

To ensure that you get the result that you want, we choose fats that are nutrient packed and derived from wholefoods. Not all fats are created equal and to get the benefits of Keto, we must only eat the right kinds of fats.

Best oils and fats that are used in Keto are:

• Coconut Oil
• Ghee (Clarified Butter)
• Lard
• MCT Oil
• Tallow

Monounsaturated Fats on Ketogenic Diet

These are known as the ‘healthy fats’. They are liquid at room temperature and starts to harden when chilled. They are known to reduce bad cholesterol and reduce the risk of heart disease.

Keto’s well-loved monounsaturated fats are:

• Cold-pressed olive oil
• Flaxseeds
• Macadamia Oil
• Avocado Oil

Natural Polyunsaturated Fats lowers Insulin level

This type of fat lowers LDL (Low Density Lipoprotein) cholesterol. Together with the monounsaturated fats, they are known to be the healthy fats. The two types of Polyunsaturated Fats are the Omega-3 and the Omega-6. Good polyunsaturated fats in Keto can be found in:

• Animal Proteins
• Fatty fish

Omega-3 fatty acids can be found in wild salmon, tuna, trout and shellfish.

Protein

Keto will have a moderate amount of protein intake. We should be mindful of the amount of protein we consume because too much protein can result in lower levels of ketones.

In choosing proteins, it is always best to choose organic and grass -fed sources of meat.

Fish: Keto-friendly food

One of the favourites in Keto. They are abundant in Potassium, Vitamins and other minerals.

Examples of the fish used in Keto are:

• Flounder
• Mahi mahi
• Catfish
• Cod
• Mackerel
• Salmon
• Trout
• Tuna

Some of these fish are very high in Omega 3 fatty acids and are well known to have an effect on insulin level in the body. It was found out that they lower the level of insulin and can cause insulin sensitivity.

Best Seafood to eat on Keto

Keto-friendly source of protein. The carbs content may vary and some shellfish will have a very low count of carbs but some will be different.

Popular seafood used in Keto include:

• Clams
• Oyster
• Lobster
• Squid
• Crabs
• Scallops
• Mussels

Are eggs keto?

Always pick free range, pastured eggs whenever possible. Free range eggs will have lower cholesterol level and higher amounts omega 3 fatty acid and vitamin E.

Best beef cut for Ketogenic Diet

Beef is one food group that is often used in Keto Diet. Always look for the natural, unprocessed and grass-fed.

And, always remember to eat in moderate amount and, if possible, look for the fatty cuts like rib-eye, New York Strip steak, etc.

Pork cuts best for Keto

Again, choose the fattier cuts! Read the packaging to make sure that there are no hidden sugars added.

Stay away from marinated meat as they often contain sugar.

Keto-friendly pork meat includes:

• Pork Chop
• Pork Loin
• Ham
• Bacon

What vegetables induces ketosis

Since Keto restricts the carb intake, we avoid starchy vegetable and those that have high amount of natural sugar. As a rule, we stick to ‘above ground vegetables’.

Best vegetables for Keto diet are:

• Broccoli
• Cauli flower
• Green beans
• Cabbage
• Swiss Chard
• Romaine lettuce
• Spinach

Is dairy allowed in Keto?

You might be wondering if you can consume dairy products while on Keto Diet?

Dairy products are not all the same, some can be used as part of you Keto meal plan but others are not keto-friendly.

In keto, choosing the full fat or higher fat content is essential. You must also consider if you have sensitivity to dairy products because this will have a negative effect on your digestion.

Dairy products often used in Keto are:

• Full fat whipping cream
• Greek yogurt
• Cream cheese
• Half and Half
• Mascarpone

Cheese with lower carb content are:

• Aged Cheddar
• Parmigiana
• Feta
• Swiss cheese