Alright, curious eaters! By now, you know Keto is about cutting carbs and embracing fat. But what does that actually look like on your plate? Get ready for some seriously tasty options! The good news is there are hundreds of delicious low- and no-carb foods to choose from.
Many of the best foods have less than one gram of carbs per 100 grams. Basing your meals around these makes Keto much easier.
Leading the charge is meat! Beef, lamb, chicken, turkey, pork, duck – any type you like contains zero carbs…. Fattier cuts can help you meet your fat goals and are often cheaper. Just watch out for highly processed meats with added sugars or additives. Next up, seafood! Salmon, tuna, mackerel, sardines, white fish, prawns, crab – they’re all fabulous protein sources with very little or no carbs. Oily fish like salmon are also rich in beneficial omega-3 fatty acids. Be mindful that scallops and mussels have a bit more carbs (2-3g per 100g), and avoid breaded or processed seafood products. Dipping seafood in butter? Fabulous!. Don’t forget organ meats! Things like liver are nutrient-dense and low in carbs (liver might have up to 2g per 100g due to stored glycogen, but that’s still low). Eggs are pretty much the perfect food! They have zero carbs on their own. Don’t worry about cholesterol; eating more eggs can actually increase your “good” cholesterol. You can eat them freely, but if you’re struggling to lose weight, the amount of eggs (or any food) can matter. Avoid adding milk to scrambled eggs as it adds carbs. Fats and oils like olive oil (extra virgin is great!), coconut oil, ghee, avocado oil, and butter are foundational…. They have no carbs. These are great for cooking or adding flavor….
What about other things? Dairy can be tricky because of lactose (a sugar). Many cheeses have zero or very low carbs (like cheddar, parmesan, brie). Cheese can make low-carb diets very palatable. However, watch portion sizes if you’re trying to lose weight or reverse medical issues, as cheese has calories and can stall progress for some if eaten freely…. Cottage and cream cheese, feta, ricotta, and goat cheese have slightly more carbs than hard cheeses. Low-carb vegetables (mostly leafy greens and those that grow above ground) can be included…. While they have some carbs, much of it is fiber…. Examples include arugula, broccoli, brussels sprouts, and cauliflower31. Counting exact carbs in veggies can be tricky as it varies naturally. Some condiments like mustard (not honey mustard) and mayonnaise (ideally homemade or without seed oils) are very low carb….
Basing your meals around these protein and healthy fat sources makes keeping carbs low much easier….
Ready to learn what to ditch? Our next post covers the foods you’ll want to minimize or avoid on Keto.
Keep your carbs low, and let your body do the rest!
