Adapting to a ketogenic lifestyle can take
some re-working of your habits and a new perspective
on how you approach meals and snacks.
But, no matter how you were eating before,
most of the foods that are the pillars of
a keto diet are things you’re already familiar
with — we’re just helping you learn to
use 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 are
the 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 feeling
of fullness, and egg yolks contain thirteen
essential vitamins and minerals, as well as
While eggs were once demonized for their relatively
high levels of cholesterol, we now know that
consuming them doesn’t raise blood cholesterol
levels in most people, and can actually reduce
the risk of heart disease.
To incorporate some eggs into your morning
routine, try our Chorizo Baked Eggs recipe
and save the rest for a super quick and easy
to take breakfast.
Olives and olive oil: These heart-healthy
little fruits are bursting with antioxidants
and anti-inflammatory compounds.
A one-ounce serving contains two grams of
Stock your pantry with extra-virgin olive
oil, which is one of the healthiest oils for
baking, 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 found
Shellfish and fish contain anti-inflammatory
omega 3s that are associated with improved
mental health and decreased risk of disease.
If you want a fun and simple dinner that the
whole family can enjoy, try our Baked Italian
Meatballs using ground beef.
Choose 100% grass-fed pasture-raised red meat,
pasture-raised poultry and sustainably farmed
or caught seafood.
Not only is this better for the animals and
the environment, meat from humanely raised
animals is typically more nutrient-dense.
High-fat dairy: High-fat dairy contains quality
protein, vitamins and minerals, and something
called “conjugated linoleic acid,” which
is one of the few fatty acids that promotes
Some studies suggest that a moderate amount
of high-fat dairy helps reduce the risk of
heart 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 and
cream cheese and hard cheeses like jack and
Dark chocolate: Scientifically speaking, real
chocolate (not the processed stuff with tons
of sugar) 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, and
Berries: Berries are some of the healthiest
and most keto-friendly fruits.
Blueberries have been shown to improve memory
and brain function, while raspberries and
blackberries 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 Bomb
Pops using raspberries and blueberries.
Alliums: Garlic, onions, leeks and other alliums
are prized in most cuisines for their aromatic
They also contain allicin, a potent plant
compound that protects the body from brain
damage and disease.
These veggies tend to be rather high in net
carbs, but, used in small quantities, they
are great for enhancing the flavor and nutrition
of your keto cooking.
Cruciferous vegetables: Broccoli, cauliflower,
cabbage and other cruciferous veggies contain
high 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 oxidative
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
You won’t even miss the real thing!
Coconut oil: Though very high in saturated
fat, coconut oil has been found to help lower
cholesterol 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 decrease
calorie consumption, increase energy levels,
and even improve brain function.
Nuts and seeds: Rich in fiber and minerals,
nuts and seeds are also associated with reduced
risk of heart disease, certain cancers, depression
We suggest avoiding nut and seeds oils, which
contain high levels of inflammatory omega
6s, 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-follow
30-day keto meal plan, as well as the other
videos in our series!