Before I began the Keto diet I was very worried about not eating the foods that I love, especially the carbs!
I decided to begin a Keto diet because my back is not as strong as it used to be and therefore I can not train with the same intensity and the amount of weights as the good old days. I was slowly noticing my pants getting wait to tight. I refuse to buy bigger size clothes just because I gained some weight. No way!!
I did some research on eating low carb foods and there was a whole list of them. The items on list down below are the ones I use weekly or even daily to keep it simple and cheap. So today I refuse sharing with you my list of go to foods to eat on the keto diet.
If you are worried of eating too much of these don’t. Me and my wife eat these all week-long and we feel great. We did get our blood test done and they came out great, even I was surprised.
We were always taught to eat less fat and more grains and oats, NOT here. While oats and grains do have many nutrients and fiber they are way to high on carbs.
The problem with carbs is that they will cause inflammation within the body and everything you eat them they will raise your blood sugar and so your body has to release insulin (the fat storing hormone).
Anyway lets get with the foods already!
Eggs are my number one keto food
Eggs are and always have been my favorite food. Why you may ask? Eggs have everything from fat, protein, potassium and best of all protein.
I know what you are thinking. You are thinking about all that cholesterol right? Well that’s the beauty of the keto diet. You do not have to worry about cholesterol on the keto diet, in fact our bodies make around 2000 mg of cholesterol a day.
One egg has about 178 mg of cholesterol. Whenever we eat cholesterol our body does not have to produce it, so you don’t have to be worried. I eat about 6 eggs every day.
In our body fat cells hold cholesterol and Triglycerides. Triglycerides can be used as an energy source for the body, cholesterol can’t BUT will be extracted from the fat cells, go through the liver and with the help of the bile from the gallbladder it will get extracted.
I make an omelet almost every day and I fill it with loads of stuff like: broccoli, sausage, mushroom, bacon, tomato, kale, cheese and much more. Just be sure that what ever you put in is low carb.
Cheese, my number two food
I love cheese, especially mozzarella.
Do not go low fat, and grass fed is the best.
I do eat it in moderation because of the high protein to fat ratio, but I can safely say that I eat cheese almost daily.
I make lasagna noodles, breads and much more out of cheese and other keto friendly ingredients.
Cheese that can be eaten on the keto diet:
- Gouda cheese
- Cheddar Cheese
- Blue Cheese
- Cream Cheese
- Swiss Cheese
- Munster Cheese
These are only a few, just be sure to check the nutrition label for carb content.
Who doesn’t like the smell of fresh fried bacon in the morning? I do not know anyone personally.
Bacon is very good for keto because of the high fat content.
Many people limit eating bacon because of the cancer causing salts (nitrites). According to Dr. Ken Berry this myth has been debunked. He read up on studies made on this topic and found out that we humans produce nitrates in our saliva. You can look the whole video on YouTube.
I have a tip for you, even though I do love the smell of bacon everyday I do not have the time to fry bacon every day. What I do is I fry an entire pack of let’s say 16 slices of bacon in the weekend. Let cool and place them in a zip lock bag in the fridge. They will keep for at least a week in the fridge.
This way when ever you need or want bacon, take a couple slices out of the zip lock bag and into the microwave to heat. You could also chop them up cold and toss them into a nice salad.
Any meat is OK on the keto diet, but the fatter the better. My favorite meat is ground beef. It is filled with fat and there is a lot of recipes that you can do use with it: meatloaf, taco salad, hamburgers etc.
Don’t toss that strip of fat you usually throw away or give to the dog under the table, eat it at will.
Chicken also has no carb content so no problem there either.
I love BBQ chicken legs. Just don’t put normal BBQ sauce on the legs they are loaded with sugar, instead make your own. You can find all kind of BBQ sauce recipes on Pinterest and YouTube.
the life saver!!!!
Out of all the carbs I do believe I miss rice the most. I live in the Caribbean and our main side dish is rice. We don’t eat many potatoes.
I will be the first one to say that cauliflower does not have the same taste as rice, but close enough to make rice dishes such as fried rice and sushi.
Cauliflower is very good to use on the keto because of the low carb content. 2.9 grams of carbs per 1 cup, awesome!.
I can make a mean mashed cauliflower, chicken and cheese casserole.
Pasta with almost with way fewer carbs. before keto I had never eaten zucchini and was kind of nervous. I went and bought a spiralizer, cooked some shrimp scampi threw the zucchini in at the end, stirred for about 5 minutes and presto!. I was very good, zucchini has no after-taste at all.
Just be sure to throw the zucchini in at the very end of cooking. This will prevent all the water from being extracted out of the zucchini.
1 medium zucchini has about 4 net carbs and is rich in potassium, vitamin C, vitamin B-6, magnesium and potassium.
Leafy green vegetables
Leafy green vegetables are the best on keto. You can as many as you want. They have almost zero carbs and practically do not count towards your daily carb intake.
I never liked salad that much before going on the keto diet, but over time my taste buds have evolved and now salad time is my favorite.
I make at least once a week a huge taco salad with sour cream and cheese sprinkled on top.
Leafy greens include:
- collard greens
- Brussels sprouts
And more, these are high dense nutrient vegetables and great for keeping the liver run strong to convert triglycerides into ketones.
Get strong just like Popeye but just stay away from starchy vegetables like:
- carrots ( you can eat this but in moderation)
- beans ( I wanna cry, loved my bean stew)
- corn (still crying)
Nuts and seeds
Nuts are my go to snacks when it comes to keto. They are crunchy, filling and delicious.
Although my favorite nuts are peanuts and I do eat them regularly, I try to eat them also in moderation, because of the carb vs fat ratio.
According to the nutritional facts your number one nut is going to be macadamia nuts. It had to be the most expensive one right?! Coming in close at second place is going to be pecans. You can make a great pecan ice cream out of heavy cream, pecans, vanilla extract, erithrythol. The recipe can be found on Keto connect YouTube channel.
The nuts that should be avoided due to their higher carb content are: Pistachios, chest nuts and cashews.
Go ahead with these:
- macadamian nuts
Fish & seafood
As I stated before I do live in the Caribbean and fresh fish is readily available here. Especially grouper, barracuda, snapper and king fish along with all other kind of seafood.
These Caribbean fish are not as fatty as salmon but their next to no carbs content make them great to eat. Also, shrimps, lobster and mussels are great on the Keto diet.
Tuna and sardines are also great for a snack or lunch on the go.
Almond and coconut flour
These are my go to flour sources. Both of them have good qualities.
To me Almond flour is best when dealing with cake, bread or pancakes like batter while the coconut flour is makes some awesome pizza crust, tortilla dough and cookies.
The coconut flour does absorb way more moisture than the almond flour so keep that in mind when mixing.
There are a ton of recipes for almost anything that you can make with traditional four on Pinterest and YouTube.
Almond flour is also more expensive than coconut flour.
There are some alternatives out there which I have tried one is called Carbquick baking mix, it makes the best keto pancakes and biscuits.
Most herbs and seasoning are low carb and are safe to use on keto. Even though they have some carbs you’ll be using them in small amounts and don’t have to worry too much.
- Italian seasoning
- Goya seasoning
Salt is also almost required to add on every meal to keep your electrolytes in balance since you will be extracting water more rapidly from your body due to the reduced inflammation in the body. I recommend the pink himalayan salt or sea salt.
This is also one of my favorite foods on the keto diet I just whipped cream. It has very high fat content per tbsp and you can make the best desserts with it.
You can make shakes or ice cream. Just and add some keto friendly sugar substitute the heavy whipping cream, tsp vanilla extract beat or mix with a mixer and serve freshly made whipped cream. But do take it easy you can get carried away with it.
Butter and oil’s
Please stay away from oil’s like:
- canola oil
- vegetable oil’s
- sunflower oil’s
- grape seed oil
- corn oil
These are all oil’s that have been linked to hearth disease because they cause inflammation and are high in omega 6 fats.
Too much omega-6 fatty acids can cause inflammation, clogged arteries and increase risk of cancer.
These also do not have a high smoke point oil. This means that it will become even more unhealthy at high temperatures.
best oil’s are:
- olive oil
- avocado oil
- macadamia oil
- coconut oil
Just make sure to read the labels for the cooking temperatures. These oil’s are also great to dress a salad. They have better omega-3 to omega-6 ratio.
Butter is also great to eat on the keto diet. I use grass fed Kerry Gold Irish butter. Personally I have not used Ghee before (it is very expensive here in Aruba) but I have heard that it is one of the best butter substitutes.
I love to fry my eggs in butter, it gives the eggs a more home style flavor.
Lard and beef tallow are also awesome when it comes to frying. You can make it yourself too.
The darker the better, also the more bitter. For all you sweet thooth out there this will be awesome. It will get some getting used to, especially the higher in the percentage you get. Stay over 70% purity, anything below that has to many carbs.
I usually eat a small piece with some whipping cream right after dinner as a dessert.
Unsweetened flax, almond and coconut milk
Personally I do not like neither coconut nor almond milk. I like Flax milk the best because it does taste more like milk to me, skim milk. I use it to mix it with my zero carb protein powder after a workout or shakes.
Berries are going to be your best option. The list below is from best to worst in carb content.
Also to keep in mind are lemons, tomato and avocado. Go easy on the tomatoes but go all out on the avocado.
What do you like to eat?