Adapting to a ketogenic lifestyle can take
some re-working of your habits and a new perspectiveon how you approach meals and snacks. But, no matter how you were eating before,
most of the foods that are the pillars ofa keto diet are things you’re already familiar
with — we’re just helping you learn touse them in slightly different ways to promote
ketosis in your body. Though there are hundreds of foods that fit
into a keto diet, there are some that arethe true rock stars of the bunch. Here are our top 10 most versatile and healthful
foods for the ketogenic diet:Eggs: High in protein and low in carbs, eating
eggs has been shown to help promote a feelingof fullness, and egg yolks contain thirteen
essential vitamins and minerals, as well asantioxidants. While eggs were once demonized for their relatively
high levels of cholesterol, we now know thatconsuming them doesn’t raise blood cholesterol
levels in most people, and can actually reducethe risk of heart disease. To incorporate some eggs into your morning
routine, try our Chorizo Baked Eggs recipeand save the rest for a super quick and easy
to take breakfast. Olives and olive oil: These heart-healthy
little fruits are bursting with antioxidantsand anti-inflammatory compounds. A one-ounce serving contains two grams of
total carbs. Stock your pantry with extra-virgin olive
oil, which is one of the healthiest oils forbaking, cooking and deep-frying at high temperatures. Meat, poultry and seafood: In addition to
being low in carbs, and high in fat and protein,meat contains nutrients, like vitamin B12,
creatine and taurine, that aren’t foundin plants. Shellfish and fish contain anti-inflammatory
omega 3s that are associated with improvedmental health and decreased risk of disease. If you want a fun and simple dinner that the
whole family can enjoy, try our Baked ItalianMeatballs using ground beef. Choose 100% grass-fed pasture-raised red meat,
pasture-raised poultry and sustainably farmedor caught seafood. Not only is this better for the animals and
the environment, meat from humanely raisedanimals is typically more nutrient-dense. High-fat dairy: High-fat dairy contains quality
protein, vitamins and minerals, and somethingcalled “conjugated linoleic acid,” which
is one of the few fatty acids that promotesfat loss. Some studies suggest that a moderate amount
of high-fat dairy helps reduce the risk ofheart attack and stroke. High fat and very little carbs make high-fat
dairy a keto winner!Try full-fat cream and sour cream, butter
and ghee, soft cheeses like mascarpone andcream cheese and hard cheeses like jack and
cheddar. Dark chocolate: Scientifically speaking, real
chocolate isn’t the “sinful” treat it’s
often made out to be. In fact, dark chocolate is loaded with antioxidants
and flavanols that can decrease blood pressure,heart disease risk and insulin resistance. Just be sure that there are no sugars and
a minimal amount of carbs per serving, andenjoy sparingly. Berries: Berries are some of the healthiest
and most keto-friendly fruits. Blueberries have been shown to improve memory
and brain function, while raspberries andblackberries are packed with antioxidants
that reduce inflammation. Remember to eat berries in moderation, as
they do contain carbs. Make a sweet treat to include some berries
into your diet by freezing up some Berry BombPops using raspberries and blueberries. Alliums: Garlic, onions, leeks and other alliums
are prized in most cuisines for their aromaticflavors. They also contain allicin, a potent plant
compound that protects the body from braindamage and disease. These veggies tend to be rather high in net
carbs, but, used in small quantities, theyare great for enhancing the flavor and nutrition
of your keto cooking. Cruciferous vegetables: Broccoli, cauliflower,
cabbage and other cruciferous veggies containhigh levels of vitamins K and A, as well as
a special compound called sulforaphane. Once digested, sulforaphane can help detoxify
the body and protect cells from oxidativestress. We also love cruciferous vegetables for their
low carb counts and amazing versatility. Craving an old favorite at dinner?Whip up a batch of Easy Creamy Cauliflower
Mashed Potatoes. You won’t even miss the real thing!Coconut oil: Though very high in saturated
fat, coconut oil has been found to help lowercholesterol and promote the loss of belly
fat, thanks to medium-chain triglycerides. MCTs are absorbed directly by the liver and
converted into ketones, which can help decreasecalorie consumption, increase energy levels,
and even improve brain function. Nuts and seeds: Rich in fiber and minerals,
nuts and seeds are also associated with reducedrisk of heart disease, certain cancers, depression
and obesity. We suggest avoiding nut and seeds oils, which
contain high levels of inflammatory omega6s, and choose whole or freshly ground nuts
and seeds instead. Some of the best seeds and nuts for the keto
diet are macadamia and brazil nuts, pecans,walnuts and almonds, and pumpkin, sunflower
and flax seeds. Explore all of the resources on Ruled. Me for
more info on how to implement a satisfying,sustainable and effective ketogenic diet. If you’re just starting out on this journey,
be sure to check out Keto Academy, our easy-to-follow30-day keto meal plan, as well as the other
videos in our series!


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