On the keto diet, you’ll get most of your calories from healthy fats found in foods like avocados, grass-fed butter, olives, olive oil, medium-chain triglyceride oil (MCT oil), coconut oil, nuts, and seeds. However, keep in mind that some nuts and seeds are better than others. Choose those that are high in fats and lower in carbs; brazil nuts, almonds, walnuts, chia seeds, and flaxseed are all good options. You can also eat all of the non-starchy, leafy vegetables you want, as well as other low-carb vegetables like broccoli rabe, peppers, bok choy, cauliflower, spinach, asparagus, cucumber, and zucchini. In moderation, eat protein in the form of grass-fed meats, pasture-raised poultry, cage-free eggs, and wild-caught fish. When it comes to fish, choose fatty fish by remembering the acronym SMASH: salmon, mackerel, anchovies, sardines, and herring. Finally, if you want to reach for something sweet, a small amount of 90% dark chocolate is your best option.
On the list of what not to eat? For starters, remember that the keto diet restricts the intake of carbohydrates to achieve a shift from glucose to ketones as a primary fuel source. In order to avoid food high in carbs, limit fruit consumption, as it’s higher in sugar content, and forego fruit juice altogether. You should also avoid grains or starches such as rice or pasta, beans or legumes, root vegetables, and any low-fat or diet products, as they are typically high in added sugars and highly processed.
While intermittent fasting is not a necessary part of following a keto diet, It is arecommend approach if you want to double down on benefits, achieve previously unattainable results, and meet new health goals. Alone, each has its weight loss and healthy lifestyle benefits. Together, they can help you achieve your optimum health from the inside out.
(Derived from an article by Dr. Robert Silverman and posted by Metagenics.)