Being on a ketogenic diet is more than just a weight-loss trend, it is a lifestyle.
Being ketogenic not only brings more energy and mental clarity, but studies have shown that it also helps to treat conditions such as diabetes, obesity, epilepsy, cancers, and more.
The trick with being on a ketogenic diet is you must know all the keto options for meals available. The initial phase of transitioning to keto can be difficult to follow if you have not planned out your meals with the right foods.
The problem is, what are the different keto options for meals? One wrong meal choice and you may slip out of ketosis, losing your hard work.
Since you are cannot consume any carbohydrates, what foods can you have to stay in ketosis?
Thankfully, we’ve created this article to help you understand all the keto options for meals available. Keep on reading to learn more.
1. Low Carbohydrate Vegetables
Many vegetables contain too many starchy carbohydrates. This eventually converts into sugar in your bloodstream and cause you to lose the state of ketosis.
Instead, focus on eating vegetables that are low in starches and higher in fiber. The fiber takes much longer for your body to digest which helps to slow down the absorption of carbs in your body.
Vegetables with a high fiber count, including cruciferous vegetables, contain antioxidants that also help your body to fight off cellular damage from free radicals and cancer.
High fiber, low carbohydrate vegetables include:
- Brussels sprouts
- Collard greens
Cauliflower can be converted into many dishes such as rice, wraps, and pizza crust. Zucchini can be transformed into low-carbohydrate noodles, and cabbage or collards can be used as wraps.
If you’re not fond of eating vegetables, be creative with your meals. You can use these vegetables in salads or turn them into smoothies. Any of these options will allow you to enjoy the health benefits of low-carb veggies without having the need to taste its blandness or bitterness.
Fish is one of the best keto options as it contains high amounts of proteins, good fats, and very little carbohydrates. Salmon contains high amounts of essential omega 3 fatty acids which are known to help with weight loss in obese patients.
Fish also contain high levels of fish oil that can help lower blood pressure, slow the development of plaques in the arteries, reduce the chances of abnormal heart rhythm, and reduce the likelihood of stroke and heart attack.
Shellfish contain high amounts of zinc which help boost immune support and numerous other functions in the body.
Some great seafood choices are:
- Mahi Mahi
Aim for including seafood in your diet at least twice per week to help you get the essential fats and keep your protein count high.
You can make countless meals and snacks using seafoods so start looking for options as soon as possible.
3. Olive Oil
Olive oil not only tastes great in every meal, but it is also very healthy for your body. Olives contain a phenolic compound called oleocanthal, which has anti-inflammatory properties and helps to reduce pain.
Aside from these, olive oil can also prevent stroke, protect you from heart diseases, and aid in weight loss. Olive oil can be purchased almost anywhere, making it a very convenient option for people who are still new to the ketogenic diet.
Use olive oil in salad dressings, marinades, and with heat in fried dishes.
4. High Fat Dairy
Contrary to typical belief, high-fat dairy is much healthier for your body than reduced fat, processed dairy due to the high amount of conjugated linoleic acid. Reduced-fat dairy contains high amounts of sugar and carbohydrates.
High-fat dairy foods also provide several health benefits such as easier weight loss, lower risk of diabetes, happier heart, and a calmer digestive track. As long as taken in moderation, high-fat dairy can also lower your sugar intake.
Include high-fat dairy options such as butter, cream, whole milk, ricotta cheese, and cottage cheese in your everyday meal plan. You can opt to consume these foods individually or mix them with some of your favorite meals or desserts!
Berries contain high amounts of antioxidants which helps to prevent cellular damage in your body.
Berries can also improve your blood sugar, insulin response, and skin health. Eating these fruits regularly can also keep you safe from inflammation and cancer. Many berries have a natural sweetness with very little amounts of sugar, which makes them a perfect keto option for desserts.
Sweeten up your keto diet with some strawberries, blackberries, blueberries, and raspberries. You can eat them fresh during your meals or turn them into delicious smoothies!
Avocados make the perfect keto-diet companion, as they can be used in many different recipes and they taste delicious.
Avocados are rich in essential fats and numerous vitamins and minerals including potassium and magnesium.
Make an avocado pudding, guacamole, spread, and many other tasty meals with this tropical keto-friendly fruit.
7. Meat and Poultry
Meat and poultry are the most common keto options for any staple keto diet. They contain high amounts of protein and very little carbohydrates.
Purchase meat and poultry from your local butcher, this way you will know the quality is assured and there is integrity behind the production.
Opt for grass-fed beef and bison over regular meat, as the grass stimulates better digestion which leads to a healthier animal.
Depending on your preferences, you can incorporate meat and poultry into your diet by adding them to your meals or buying ready-made snacks such as those from Biltong. Regardless of the option you’re planning to take, make sure that you don’t overconsume because eating excessive amounts of meat and poultry can also have adverse effects on your health and wellness.
Coconuts are an incredible gift from mother nature for ketogenic diets. Not only do they contain high amounts of essential fats, but they are also low in carbs and taste delicious too.
Add coconut oil to your cooking, coffee, and eat the flesh as a snack for a boost of healthy fats.
9. Nuts and Seeds
Nuts and seeds are a great choice of snacks for a ketogenic diet. People who consume nuts regularly have lower rates of diabetes, obesity, depression, cancers, and heart disease.
Snack on nuts such as:
- Sesame seeds
- Chia seeds
- Flax seeds
- Hemp hearts
- Peanut butter
- Almond butter
- Macadamia nuts
- Brazil nuts
Use the nut butter in your dressings and marinades, and add some seeds to your salads and smoothies for a boost of healthy fats.
10. Dark Chocolate
Yes, you read that right! Chocolate is a great companion for the keto diet as it has higher fats and very low sugar. It is the quality and ingredients with the chocolate that separates it from being a healthy component of a keto diet or part of an unhealthy cheat meal.
Dark chocolate contains flavonols and other anti-oxidants that help to protect your body from free-radical damage and aging.
When purchasing dark chocolate or cacao, make sure to check the label carefully for any added sugars or sweeteners. Many packages contain sugar which will kick you out of ketosis.
If you do not know how to tell if you’re in ketosis, there are many ways to test your ketone levels.
Eggs are a life-savor for any ketogenic lifestyle. These nutrition-nuggets contain essential fats, good cholesterol (LDL), and many essential nutrients such as acetylcholine.
Eggs will help you to feel satiated longer, and they make a great meal or snack!
Learn More About the Many Keto Options for Your Meal-Planning
There you have it! The best keto options for meal planning and surviving your keto lifestyle. The more keto options you have, the easier you will stay in ketosis and enjoy the lifestyle.
If you found this article helpful, check out more like this under the health and wellness section of our blog!