Going Keto? Here Are 7 Foods That Successfully Pass the Carb Test
Interested in giving the keto diet a go? Regardless of the reason you decided to follow this buzzy diet, whether it’s to lose weight or simply improve your overall health, it’s always important to be informed.
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So, if you’re not exactly sure what’s acceptable for you to eat on a keto diet, we’re here to clear that up for you with this list of healthy foods that successfully pass the carb test. Feel free to load up next time you’re at the supermarket and safely put your body into fat-burning mode.
Cheese comes in many shapes and sizes, all of them low in carbs and high in fat, making them a perfect ingredient of the keto diet.
The rich content of saturated fat apparently poses no threat of increasing the heart disease risk. It also includes conjugated linoleic acid, a natural fatty acid which has been found to be an efficient supplement for fat loss, favorably increasing muscle strength and size. So, don’t just “say cheese”, eat some too!
Avocado is one of the healthiest fruits (yes, it’s a fruit not a veggie) on Earth, providing vitamins and minerals that many people lack, such as potassium. In fact, the high potassium content is a helpful tool for a successful and easier transition into ketosis.
To understand why avocados are such a great fit for a keto diet, just know that one half provides 15g of good fat but only 2g of net carbs. They are also very filling, making them the perfect ally in reducing your carb eating and overall amount of food.
Meat and poultry
Meat and poultry cannot miss the keto-friendly foods list. That’s because they are close to zero carbs and are packed with B vitamins and important minerals, including potassium, selenium and zinc.
They are also a great source of high-quality protein which is very helpful in maintaining muscle mass when following a low-carb diet. And you have plenty of varieties to choose from such as beef, lamb, veal, chicken and turkey. And if it is grass-fed meat, it’s even better.
If you don’t know it by now, eggs are one of the healthiest and most versatile foods you could find out there. We’re talking about both whites and yolks, even if the latter is wrongfully eliminated from many diets.
If you’re on a keto diet, whole eggs provide less than 1g of carbs, 5 grams of fat and around 6 grams of protein, which also makes them very satiating. In addition, studies suggest that eggs keep blood sugar levels within optimum parameters and do not raise cholesterol levels in healthy people.
Butter has been shunned for many years for fear of contributing to heart disease. Emerging research, however, suggests that high-fat dairies, such as butter, may actually reduce the risk of heart attack and stroke.
Butter is actually perfect for a keto lifestyle, given that it has no carbs and around 80% fat, making it ideal for meeting your Keto macros. It is also one of the best sources of butyrate, a fatty acid that helps promote friendly gut bacteria and digestive health.
Coconuts, and coconut oil for that matter, are very popular ingredients of the keto diet. Why? Because they represent a natural source of medium-chain triglycerides (MCTs), a type of fat that makes the transition to ketosis a lot easier by increasing the ketone production.
Add in the lauric acid, a fatty acid which can improve metabolism and stimulate the burning of fat, and you’ve got quite a mix. Half a coconut provides 13g of fat and a decent 2.5g of net carbs.
Olives and olive oil
Olives and olive oil are constantly included in healthy diets and for good reason. For one, they include oleuropein, an antioxidant with anti-inflammatory properties which fights against cellular damage. Not to mention that they are packed with heart-healthy fats and sodium, which is quite important for a keto diet.
In addition, these small fruits (yes, they’re also fruits) include vitamin E and several plant compounds and are quite low in calories and carbs. Keto friendly much?
For more inspiration and recipes, see our 14-Day Keto Meal Plan.