Instead of sugary cereals, there are plenty of keto-friendly grain-free granolas made with roasted mixed nuts.
For example, instead of wheat pasta, you can try shirataki noodles or even pasta made from vegetables. These days, it’s easy to find tasty swaps for the typical starchy foods you’ll have to skip on a keto diet. You can also enjoy butter on the keto diet, and grass-fed butter is often higher in nutrients, including omega-3 fatty acids and linoleic acid. You do need some omega-6 fats to keep your body healthy, but too many can be pro-inflammatory. For example, olive oil is lower in omega-6 fats than canola oil. Whether you’re eating keto or not, it’s best to choose fats that are less processed to support heart and brain health. It’s also important to eat enough protein to maintain muscle mass without overdoing it. When following a ketogenic diet, the main goal is to eat minimal carbs and prioritize fats. (Image credit: Getty Images) Tips for following the keto diet
Breakfast: Pancakes made with almond flour, eggs, and coconut milk served with fresh berries.Here are some of the suggestions she provides clients. We got Kenney’s recommendations for breakfasts, lunches, and dinners on a keto diet. Once you focus on higher-fat, lower-carb foods, designing a meal plan that will keep you in ketosis becomes easier than you might expect. Off-limit foods include higher carbohydrate fruits and vegetables (such as corn, beets, and sweet potatoes) and foods like sugary desserts, soda, wheat bread, crackers, and rice. Related: What fruits can you eat on keto?.Many types of fruit are high in carbohydrates, but berries, melons, and tomatoes are not so they’re more keto-friendly. This includes fatty fish like salmon and mackerel, avocados, full-fat (unsweetened) dairy products, beef, and leafy and cruciferous vegetables like spinach, kale, broccoli, cauliflower, and brussels sprouts. And the total daily allotment of carbohydrates to maintain ketosis is around 20-50 grams of net carbs for most people.”Īccording to Kenney, the best foods to maintain ketosis include fish, meat, poultry, dairy, eggs, non-starchy vegetables, berries, and oils. “Consuming even too much protein can throw someone out of ketosis. Kenney emphasizes that, for people following a ketogenic diet for weight loss, the balance of macronutrients is key. (Image credit: Getty Images) What to eat on the keto diet