Knowing what to eat when you change to a Keto diet can be tricky. And with all of the information available these days, where do you start?
The Keto Reset team have created a list of their favourite Keto foods for you. The list will help you get into ketosis quicker and stay on track when the carb cravings hit!
1. Coconut Oil
Coconut oil contains medium chain fatty acids which makes them easier for the body to break down. Unlike long-chain fatty acids, medium chain fatty acids are sent straight to the liver where they are immediately processed for energy. Medium chain fatty acids that are not instantly used as energy, are turned into ketones, which are fatty acids that can cross the blood-brain barrier to energise brain cells. Additionally Coconut oil is easier for some people to digest, especially those without a gall bladder, because is broken down quickly and is absorbed fast. Plus it helps in the absorption of fat soluble vitamins! What’s not to love?
You can buy Coconut Oil here.
2. Coconut Cream
We love coconut cream for all the above reasons! In addition it is a great source of fat that can be added to curries and soups to make them taste awesome and be more satisfying. Coconut milk and cream can be added to smoothies for a great plant based alternative to cows milk.
You can buy Coconut Cream here.
3. Cocoa Butter
Cocoa butter is the natural, meltable oil extracted the cocoa bean. It is an essential ingredient for your homemade Keto chocolates and fat bombs. Cocoa butter adds a creamy smooth texture to your treats and keeps them solid at room temperature.
You can buy Cocoa butter here.
4. Macadamia Nuts
Macadamia nuts are amazing little nutrient-filled powerhouse of healthy fats, each nut is 76% fat! They contain some important essential vitamins and minerals, such as vitamin A, iron, B vitamins, manganese and folate, as well as protein and antioxidants. They are a great snack that will keep you full for many hours.
You can buy Macadamia nuts here.
5. Pork Crackling
Pork crackling is a great alternative to crisps and helps curb those carb cravings. Salty and crunchy, it contains a great serving of both fat and protein. The best way to get pork crackling is to make your own from fresh pork skin and salt.
Here is a great recipe to make your own Pork Crackling.
6. Dark Chocolate
Getting a high cocoa content dark chocolate is essential for everyone’s Keto journey. We like 90% cocoa varieties. Dark chocolate also contains high levels of antioxidants which are great for fighting free radical damage and preventing disease. 1-2 pieces of dark chocolate can reduce carb cravings and help you stay on track with your Keto diet.
Here is our favourite dark chocolate treat!
Erythritol is a sugar alcohol, it has been used a sugar substitute for many years – especially ideal for those following a low carb or ketogenic diet due to the fact it has almost zero carbohydrates. Erythritol has a good flavour comparable to sugar and there is little or no aftertaste. It has 65% of the sweetness of sugar so is excellent choice when watching your sugar intake.
You can buy Erythritol here.
8. Olive Oil
High-quality extra virgin olive oil has well-researched anti-inflammatory compounds, antioxidants and numerous heart-healthy macronutrients! This explains why there are so many benefits to consuming olive oil. We recommend adding olive oil to your meals to increase the fat content, it is great as a dressing with lemon. You can also make your own homemade mayo with it, but make sure you buy an olive oil light in flavour.
Here is a great video showing you how to make homemade Mayo!
You can’t eat many fruits whilst you are eating Keto because the carbs are too high! However you can enjoy berries with cream or coconut yogurt. Your best low carb berry choices are a handful of raspberries, blackberries or strawberries. Frozen berries work well too.
Going Keto doesn’t mean you need to stop drinking coffee! In fact, there is some evidence that coffee helps you get into ketosis easier plus improves your health and brain function. It’s important to drink plain black coffee without any sugar, or add your choice of cream or coconut cream to it. We recommend organic fair trade coffee and to maintain good sleep, don’t drink coffee after midday.
Here is our favourite coffee brand.
We hope you find this list helpful. If you have any questions, please email us at [email protected]