A Practical Guide To The Keto Diet Including Keto Recipes and Meal Plans. [BEST FOR WEIGHT LOSE] (2024)

Here's a list of the healthiest top 10 keto foods that you should include if you're on the keto diet

Just like any other diet plan out there, you are better off consuming a variety of foods (not just the foods on this list) over time. This will help ensure you are eating a balanced diet and meeting your nutrient needs.

A Practical Guide To The Keto Diet Including Keto Recipes and Meal Plans. [BEST FOR WEIGHT LOSE] (1)

1. Salmon

Whether wild or farm-raised, salmon is rich in fat which makes it an important staple in a ketogenic diet. Wild salmon is especially high in omega 3 fatty acids and they both are low in saturated fat. Other notable highlights include the fact that salmon is rich in protein and a good source of vitamin B12, potassium, iron and vitamin D. Here's a quick and easy bakedsalmonrecipe from the MyNetDiary premium recipe collection.

2. Eggs

Eggs are an affordable source of protein and fat. While salmon can be an expensive food to eat multiple times a week when following keto, eggs are on the opposite end of the spectrum. They are versatile and can be incorporated into a keto diet plan in numerous ways. Look out for some classic recipes such as egg cups, quiche, egg salad, frittata or a stand alone hard boiled egg. Eggs are a healthy keto food as they are good sources of selenium, choline, phosphorus and vitamin B 12.

3. Cauliflower (my favorite healthy keto food)

My family will attest, I love cauliflower. It makes its way into our refrigerator every week because it is tasty, nutritious and versatile! If you are new to the low carb scene, you'll want to experiment with cauliflower. It can be mashed in place of potatoes or blended into what looks like snow, also known as cauliflower rice. It can also be used as a snack or mixed with almond meal and made into a pizza crust. It is high in dietary fiber, B vitamins, phytonutrients and more neutral in flavor than broccoli.
Here's a different way to prepare cauliflower:https://www.digistore24.com/redir/366607/j9307167293/

4. Greens

Greens such as spinach, kale and swiss chard are often hailed as some of the healthiest vegetables. They are rich in vitamins (A, C, E, K), minerals, dietary fiber and phytonutrients and are very low in calories. In fact all greens have less than 5g of net carbs per serving making them very keto friendly. Check out this recipe for smoky collard greens:https://www.digistore24.com/redir/348520/j9307167293/

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5. Avocado

Avocados have a prominent place in the keto diet. They are rich in monounsaturated fats, contain a host of vitamins and minerals (such as potassium) and help keep your eyes healthy with their lutein and zeaxanthin content. One half of a hass avocado contains 1 gram of net carb. Avocados can be mixed into smoothies, sliced on top of a salad or mashed into guacamole. Here's a recipe for a satisfying salad with avocado dressing.

A Practical Guide To The Keto Diet Including Keto Recipes and Meal Plans. [BEST FOR WEIGHT LOSE] (2)

6. Nuts

Pecans, Brazil nuts and macadamia nuts are keto friendly because they are lower in net carbs than other nuts such as cashews and pistachios. They are a good source of mono and polyunsaturated fats, dietary fiber and protein. Brazil nuts are unique in that they are a rich source of the trace element selenium. Enjoy pecans, brazil nuts and macadamia nuts plain or ground into a nut butter and spread on top of celery if you are craving a little crunch.

An important reminder about nuts: For some people nuts can be a trigger food (a food that is difficult to eat in moderation). If you are following the keto diet for weight loss, you'll want to pay attention to your portions of nuts as they are calorically dense. Or, help yourself remain successful when it comes to weight loss by not bringing nuts or nut butters into the home so that you won't be tempted to overeat them!

7. Olive oil

If you are following a high fat diet such as keto you'll want to make sure and stock up on some extra virgin olive oil. This oil can be used as an ingredient in a keto sauce (such as a pesto), homemade salad dressing or used to increase the fat content of a nutritious vegetable dish such as balsamic roasted brussel sprouts. Olive oil is a great source of monounsaturated fats (a very healthy type of fat) and rich in antioxidants.

8. Zucchini

Zucchini or summer squash is a low carb vegetable that is rich in vitamin C and contains some potassium, dietary fiber and manganese. It is a healthy keto food because of these nutrients as well as it's versatility. It can be spiralized into zoodles (for a soup or an entree) or sliced and sauteed with eggs for a quick and tasty breakfast. If you are into trying new recipes and looking for more keto plant-based ideas check out these "meat balls" made with zucchini and walnuts:https://www.digistore24.com/redir/347298/j9307167293/

9. Snack bars

Sometimes you need an energy boost and aren't able to prepare a keto friendly meal. If you are in a pinch, grabbing a bar may be the next best alternative. One brand that stands out is Dang. Their bars are plant based and contain natural ingredients. The toasted coconut bar has a dense consistency, a hint of sweetness from the stevia and is very satisfying. One bar contains 210 calories, 16g of fat, 11g of carbohydrate, 9g of protein and 6g of fiber.

10. Chia seeds

Chia seeds have been hailed as a superfood and for good reason! Two tablespoons (~1 oz) contain 4g of protein, 11g of fiber and 7g of unsaturated fat. The type of fat they contain is noteworthy as well. They are high in ALA omega 3 fatty acids. In addition, chia seeds are rich sources of calcium, phosphorus and zinc. If your goal is to formulate a healthy keto diet then look out for ways to include more of these nutrient dense seeds in your meals and snacks. You might consider making some chia pudding, adding a tablespoon of seeds to a homemade smoothie, "noatmeal" or preparing a recipe for low carb chia seed crackers.

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A Practical Guide To The Keto Diet Including Keto Recipes and Meal Plans. [BEST FOR WEIGHT LOSE] (3)

Bottom Line

There are plenty of processed foods and supplements on the market that claim to be keto. Yet at the end of the day, eating whole foods such as unprocessed meats, seafood, healthy fats, low carb veggies and certain nuts and seeds will ensure you are making healthier food choices when following a keto diet. These top 10 keto foods are not only healthy, but they will make your weight loss that much easier.

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A Practical Guide To The Keto Diet Including Keto Recipes and Meal Plans. [BEST FOR WEIGHT LOSE] (2024)


What is the keto diet plan weight loss quickly? ›

Research shows that ketogenic diets are effective at promoting weight loss — though they may be no more effective than other weight-loss diets. The ketogenic diet relies on a very low carb routine. Carbs are typically restricted to 20–50 grams per day on a 2,000-calorie diet. Instead, you'd eat mostly fat and protein.

What is the best keto ratio for weight loss? ›

Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein.

How do I maximize my weight loss on keto? ›

4 Tips to Optimize Keto for Weight Loss
  1. Go easy on the keto desserts. ...
  2. Don't get trapped by hidden (or not-so-hidden) carbs. ...
  3. Don't be afraid of protein. ...
  4. Plan for the regret window.
Feb 26, 2023

How is a keto meal plan good for weight loss? ›

The ketogenic diet may help promote weight loss in several ways, including boosting metabolism and reducing appetite. Ketogenic diets consist of foods that fill a person up and may reduce hunger-stimulating hormones . For these reasons, following a keto diet may reduce appetite and promote weight loss.

How fast to lose 20 pounds on keto? ›

“If the patient can maintain a steady calorie deficit, I expect them to lose one to two pounds per week,” says Dr. Seeman. So after 12 weeks, her clients are usually down around 20-25 pounds.

Does keto speed up weight loss? ›

However, research has shown that people can achieve faster weight loss with a keto diet compared with a calorie-reduction diet. In the short term, a keto diet is probably safe. But over time, it's tough to keep off the weight this way.

What foods to avoid on keto diet? ›

10 Foods You Can't Eat on the Keto Diet & Their Substitutes
  • Grains and Starches. ...
  • Sugary Foods and Sweets. ...
  • High-Carb Fruits. ...
  • Starchy Vegetables. ...
  • Legumes and Beans. ...
  • Processed Foods with Hidden Carbs. ...
  • Alcohol and co*cktails. ...
  • High-Carb Sauces and Condiments.

What is the best carb protein fat ratio to lose weight? ›

In general, most adults should target their diets to comprise of 45-65% Carbohydrates, 10-35% Protein and 20-35% Fat. (If you're trying to lose weight, the number should be adjusted to 10-30% Carbohydrates, 40-50% Protein and 30-40% Fat.)

Will keto flatten my stomach? ›

Keto diet results are said to be rapid and significant weight loss, as well as increased energy. Some people report weight loss of 'belly fat' – unwanted fat in the abdomen area.

Why am I not losing belly fat on a calorie deficit? ›

Too many starchy carbohydrates and bad fats are a recipe for that midsection to expand. Instead, get plenty of veggies, choose lean proteins, and stay away from fats from red meats. Choose healthier fats in things like fish, nuts, and avocados. Even a moderate cutback on carbs (grains, pasta, sugars) can help, too.

Can you lose 10 pounds in a week on keto? ›

Anecdotally, people report losses within the first week of anywhere from 1 pound (0.5 kg) to 10 or more pounds (5 kg). The larger you are, the more water weight you're likely to lose after starting keto.

Is peanut butter OK on keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

What is the 30 30 30 rule for weight loss? ›

The 30-30-30 diet involves eating 30g of protein within 30 minutes of waking up, and then completing 30 minutes of low intensity exercise. This method first appeared in Tim Ferriss' book The 4-Hour Body in 2010 but was recently popularized by nutritionist and wellness podcaster Gary Brecka.

What foods fill you up but are low in carbs? ›

36 tasty, low-carb foods that will keep you full and satisfied
  • Avocado. A whole avocado has about 15 grams of carbs, but you're unlikely to eat the entire thing in one sitting, so it's more realistic that you'll get 4 or 5 carbs in one meal or snack. ...
  • Broccoli. ...
  • Coconut oil. ...
  • Eggplant. ...
  • Eggs. ...
  • Grapefruit. ...
  • Greek yogurt. ...
  • Green beans.
Mar 20, 2024

How much weight can you lose in 1 week on keto? ›

1 Week. The great news is, you'll start to see the weight drop off straight away - in the first week of going Keto. Anywhere between 2-10lbs of weight loss can be expected after 1 week. This is an incredible amount, however it isn't due to losing fat, but rather water!

How much weight can you lose in 7 days on keto diet? ›

The rate of weight loss on the keto diet without exercise ranges from 1-2 pounds per week. Therefore, if you want to lose significant weight, reaching your goals may take a few months. Exercise is essential to any weight loss plan, as it helps burn calories, build muscle, and improve overall health.

How much weight can I lose in a week on the keto diet? ›

In the first couple of weeks, it's possible to lose up to ten pounds. After that, you could be losing one to two pounds per week. Since keto may come with serious side effects, speaking to your doctor or a dietician before starting it could prevent unfortunate consequences for your health.

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