https://www.youtube.com/embed/vwwisKOOEqE
what are the best foods to eat
on a ketogenic diet today we're going to be talking about the top
20. just because a food is high in fat and low in carbohydrates does not
necessarily mean it's good for Keto [Music] hey guys welcome back to my channel if you're new
here my name is Kait I'm a certified health and nutrition coach I post videos twice a week here
on YouTube talking all things insulin resistance weight loss sleep and more so if you're ready to
take control of your metabolic kelp make sure to click that subscribe button and you can also find
me on Tick Tock and Instagram or if you're new posts every single day now if you're new to the
keto diet it can feel overwhelming you might feel like you have to give up a lot of your favorite
foods but I promise you it's not as difficult and not as restrictive as it might seem once you get
over that initial learning curve of figuring out what foods you can eat it becomes really easy
to stick to and this is partially because the foods you eat on keto are so satiating feelings
of intense hunger are often unheard of and this is because restricting carbo hydrates in the diet
changes the way your body Burns energy instead of using mainly carbohydrates for energy which are a
quick energy source but our bodies can only store a limited amount our bodies burn fat for energy
instead even someone who is very lean has over 100 000 calories worth of energy stored in fat that
they're carrying around now this metabolic state where you're burning mainly fat for energy
is known as ketosis and yes low carb diets are great for weight loss but the benefits don't
end there they increase your mental focus they decrease inflammation and they can also help with
regulating blood sugar and insulin and these are benefits that can help a lot of people but with
that let's get into the top 20 foods you can eat on a ketogenic diet number 20 chicken thigh now
we're starting off the list today with chicken thigh and thighs specifically because when
you're eating keto you really need to make sure you're eating enough and not just lean
protein on its own now if you've watched any of my other videos I'm sure you will have heard me
talk about how important protein is how it is the most important macronutrient most people are under
consuming protein and this leads to side effects including muscle loss which is extremely
concerning especially as we age and a lot of people who eat keto they tend to fear eating
too much protein because they think that it will automatically be turned to glucose if they eat too
much well this is and isn't the case the body will only turn excess protein that you consume into
glucose and cause a blood sugar rise if number one you are very insulin resistant and number two
you're not eating that protein with enough fat someone metabolically healthy can eat lean protein
and not have any issue with it raising their blood sugar but someone with type 2 diabetes if they
eat the exact same thing so a lean source of protein with not enough fat this can cause
that person's blood sugar to rise and this is because the second person's body is not used
to burning fat for energy it's reliant on carbs so when it doesn't get them instead of using body
fat for energy it turns some of the excess protein to glucose but if you eat enough fat with that
protein this doesn't happen you won't have the blood sugar issue anyways all of that is to say
that eating fatty meat is better than eating lean meat and when it comes to chicken thigh with
the skin on is one of the best options number 19 coconut milk coconut milk both tinned and in
a carton is great for keto the tinned ones will be thicker and higher in fat you can use these
in cooking or even add a spoonful to a smoothie or coffee again fat is important on keto the
carton version is good if you're looking for a milk alternative because when it comes to almond
milk and other nut milks most of these have added vegetable oil which is extremely inflammatory and
can lessen the benefits of Keto not to mention a lot have added sugar which again obviously not
great for keto but coconut milk has a lot of fat that occurs naturally so usually it doesn't have
these added oils and sugars on top of that one of the main types of fat that's found in coconuts
known as MCTS can actually boost ketosis it can boost fat burning and it is fantastic for keto
number 18 macadamia nuts these are my favorite nuts to recommend for keto number one they are the
best tasting in my opinion but number two the type of fat they contain is a bit better than other
types of nuts so almonds for example are pretty high in polyunsaturated fat which itself isn't bad
but in high quantities it can cause inflammation which is why some people who use a lot of almond
flour on keto sometimes don't get the best results but macadamia nuts are higher in monounsaturated
fat Which is less inflammatory not saying that almonds are bad they're not but out of all
the nuts macadamias are the best option number 17 cauliflower this one I feel like is
self-explanatory if you've seen any keto shopping list or a lot of Keto recipes cauliflower is
almost always included it's low in carbs and super versatile you can make cauliflower rice
mashed cauliflower or of course stir fry it or roast it number 16 berries a great option for
keto because they are lower in sugar and carbs than other types of fruit blueberries raspberries
strawberries blackberries all are good options for Keta number 14 Greek yogurt I love Greek yogurt
because it's high in fat and protein and usually pretty low in carbohydrates other yogurts tend to
be lower in protein which doesn't make them bad but once again fat and protein are very important
on keto so if you have the option a plain Greek yogurt is going to be my top recommendation next
in line would be any plain yogurt but avoid ones that are flavored because these usually have a ton
of added sugar number 13 zucchinis another great low carb vegetable again super versatile low in
carbs some people like to make noodles out of them which I honestly really enjoy as a replacement to
spaghetti I think they taste absolutely great when they've been sauteed with a little bit of olive
oil so good number 12 oysters now I wanted to throw oysters in here because they are super super
nutritious they do contain a few carbs per oyster which is a lot higher than most other Seafood
which has no carbs or next to no carbs but I think for the extra nutritional value including the
extremely high amount of zinc in them it's worth the trade-off number 11 olives now olives are
actually a fruit which surprises a lot of people they are great for keto because they are a fatty
fruit that is also low in carbs and they're a great addition to almost any meal at any time
of day you can have them with breakfast lunch or dinner or you can have them just on their own
they are so good for keto number 10 olive oil and continuing that thought olive oil is also great
for keto now we spoke about monounsaturated fat earlier when we were talking about macadamia
nuts and olive oil is mainly comprised of monounsaturated fat now I will say that it is
best to be used at room temperature so putting it on a salad or on cooked meat or if you're
cooking something at a low temperature such as eggs if you heat it too much it's going
to oxidize and consuming oxidized oils is extremely inflammatory I won't talk too much
about this today I have a whole video on why consuming oxidized oils is bad and how to avoid
them which I'm going to link up above so check that out if you want to know a little bit more
number nine grass-fed butter grass-fed butter is great for keto we spoke about MCTS before when
we were talking about coconut milk and butter and dairy products actually contain some MCTS as
well although not as much as coconut coconut really is King when it comes to MCTS grass-fed
butter is great for low temperature cooking or adding to any vegetables or cooked meat after it's
been cooked but it does also have another really great use which comes as a surprise to some
people it's really good if you put it in your coffee if you've ever put butter in your coffee
let me know in the comment section down below number eight is broccoli this is another low carb
vegetable that's super versatile if you're looking for a way to bulk up your meals then broccoli is a
great option number seven cheese cheese is another great keto food most types of cheese are very
low in carbs and higher in protein and fat with a few exceptions some softer cheeses are a bit
higher in carbs so those might not be the best option if you're consuming a lot of them but in
general cheese is great cheese also contains some nutrients like calcium vitamin K2 and D3 which
can be really hard to get from other types of food calcium especially if you don't eat dairy but
it is really really important even more so when we're on low carb ketogenic diets it's important
to get enough electrolytes because we lose more of them when we're in ketosis and calcium of course
is an electrolyte and while we're on this topic I just really want to highlight the importance of
electrolytes a lot of the symptoms of the keto flu are actually caused by an electrolyte imbalance
so it's a pretty easy fix if you can get more electrolytes in then most people won't experience
most of the symptoms of the keto flu I always recommend supplementing electrolytes especially
when you're first starting a keto diet sodi is one brand which I personally use and absolutely
love their everyday hydration salts are formulated specifically for low carb diets and they contain
no sugar or artificial ingredients you can buy them in the tub or in individual packets trust me
if you are experiencing low energy and fatigue and headaches when you're first starting keto or even
if you've been doing it for a while supplement electrolytes this could very likely be the problem
and adding them in it can make such a difference I will put the link to check out Saudi in the
description box down below along with the promo code to save 15 number six is ghee so ghee is
butter that has had all of the protein removed it has a lot of the same benefits of butter but also
a higher smoke point so if you're doing any high temperature cooking ghee is a great option number
five mushrooms again these are super versatile but they're also very high in potassium which like
calcium is an electrolyte that is important to get on a keto diet number four avocados so on the note
of potassium avocados are another really great source usually bananas get praised for being high
in potassium but avocados actually have more gram for gram like olives avocados are a fatty fruit
they are low in carbs high in fat and great for keto number three wild caught salmon salmon is a
type of fish that is higher in fat than a lot of other fish and it is particularly great because
it's high in omega-3 which is anti-inflammatory and again it also has a lot of potassium number
two red meat Now red meat gets a bad rep but unfairly so it is super nutritious and so good
to have on keto consuming it does not increase your cholesterol it does not increase your risk
of heart disease the studies that have made this connection and made this claim are very weak and
more and more we are seeing mainstream thinking shifting red meat is actually very very healthy
and women especially should be eating more of it because a lot of us are low in iron number
one is eggs eggs are the top food on my list they have the perfect ratio of protein and fat
they are rich in fat soluble vitamins and they are extremely versatile just an all-around great food
that could be included in any meal and those are the 20 best foods you can eat on a ketogenic diet
let me know in the comment section down below what your favorite keto food is was it on this list or
did I miss something let me know down below I love chatting with you guys in the comment section and
I'm also going to put the link to check out sodi's everyday hydration salts in the description box
down below if you did enjoy this video you might also enjoy my video on how to get into ketosis
in 12 hours three simple steps you can check that out here if you want to catch up on my most
recent upload you can find that here and if you want to check out my coaching programs including
my seven day insulin resistance master class and also my seven day keto crash course you can find
those here thanks guys I'll see you next time bye
