Fats and oils
Since most of the calories from ketogenic diets come from dietary fats, you should pick your food carefully. Most people can’t tolerate bigger amounts of vegetable oil, mayonnaise and olive oil over time, which is a good thing, as vegetable oils are rich in polyunsaturated omega-6 fatty acids. These fatty acids cause inflammation in the body and can be the main factor of many diseases if they’re your primary oil source. Cooking with them is not recommended as well.
Most nuts are also rich in omega-6 fatty acids, so you should eat them moderately. Both the omega-6 and omega-3 fatty acids are essential for your health and should be consumed every day in order to achieve balance. Consuming wild salmon, tuna and shellfish should provide your body with enough omega-3 fatty acids, and a few nuts or some mayo will provide you with omega-6 fatty acids. If you’re not into seafood, take some fish oil supplements.
Saturated and monounsaturated fats such as macadamia nuts, coconut oil, avocado, egg yolks and butter are more easily tolerated by many people and more stable chemically, making them less inflammatory as well. You can combine fats and oils in different sauces, salads, dressings and other food additions. Over time, you will make a habit of adding a source of fat to every meal.
In order to cut down on trans fats intake, you need to avoid consuming margarine and hydrogenated fats in general. If you like to use vegetable oils, choose “cold-pressed” oils like almond or flaxseed oil. Avoid heating vegetable oils, and try using non-hydrogenated lard, beef tallow, coconut oil, ghee and olive oil for frying, since they can withstand high temperatures. Here’s a list of the best fats and oils you can use:
- Avocado oil
- Almond oil
- Beef tallow, preferably from grass fed cattle
- Butter: try to find organic sources
- Chicken fat, organic
- Duck fat, organic
- Ghee (butter with milk solids removed)
- Lard such as organic leaf lard (make sure it is NOT hydrogenated)
- Macadamia oil
- Olive oil
- Coconut oil
- Red palm oil
- Peanut butter (limit the use due to the high omega-6 content)
- Seed and nuts oils (limit their amount due to the high omega-6 content and never heat them)
Protein sources
Fatty meats contain less protein and more fat, which is good for a low carb diet. When choosing meat, try to find organic one or grass fed meat. Here’s a list of the best clean proteins for a low carb diet:
Meat: beef, lamb, veal, goat and wild game. Grass fed meat is preferred, as it has a better fatty acid profile
Pork: pork loin, Boston butt, pork chops, ham. Look out for added sugar in hams
Poultry: chicken, turkey, quail, Cornish hen, duck, goose, pheasant. Free range poultry is better if available
Fish or seafood of any kind, preferably wild caught: anchovies, calamari, catfish, cod, flounder, halibut, herring, mackerel, mahi-mahi, salmon, sardines, scrod, sole, snapper, trout, and tuna
Canned tuna and salmon are acceptable but watch out for added sugars or fillers
Whole eggs: These can be prepared in various ways: deviled, fried, hard-boiled, omelets, poached, scrambled, and soft-boiled
Bacon and sausage: check labels and avoid those cured with sugar or which contain fillers such as soy or wheat. Specialty health food stores carry most brands of sugar-free bacon
Whey protein powders, plus rice, pea, hemp or other vegetable protein powders
Fresh vegetables
Non-starch vegetables are usually low on carbs. The vegetables you choose must be organic or homegrown in order to avoid pesticides and chemicals. Avoid veggies high in starch such as corn, peas, potatoes, sweet potatoes and winter squash. Limit your intake of tomatoes, carrots and peppers. Here’s a list:
- Alfalfa Sprouts
- Any leafy green vegetable
- Asparagus
- Avocado
- Bamboo Shoots
- Bean Sprouts
- Beet Greens
- Bell peppers*
- Bok choy
- Broccoli
- Brussels sprouts
- Cabbage
- Carrots*
- Cauliflower
- Celery
- Celery root
- Chard
- Chives
- Kale
- Leeks
- Radishes
- Shallots
Dairy products
Raw and organic milk products are preferable for a low carb diet. Be aware that dairy proteins are insulinogenic, so if you’re having trouble losing weight or getting into ketosis, limit your intake or avoid dairy products altogether.
- Heavy whip cream
- Full fat sour cream
- Cream cheese
- Cottage cheese
- Unsweetened full fat yogurt
Drinks
While on a low carb diet, you can drink:
- Decaf coffee and tea
- Clear bone broth
- Flavored seltzer water
- Lemon and lime juice
- Coconut and almond milk
- Soy milk
A low carb diet allows consumption of berries, Shitaki noodles and pork rinds, as well as some pure spices such as sea salt. By Natural Solutions Magazine
