The ketogenic diet, or simply the “keto” diet as it’s commonly known, is a low-carb, high-fat eating plan that has gained popularity in recent years. It involves limiting your intake of carbohydrates and increasing your consumption of healthy fats to help put your body into a state of ketosis, where you burn fat for energy instead of glucose from carbs. If you’re looking to try out this way of eating but aren’t sure what foods are keto-friendly, read on for some delicious meal ideas!

Introduction to the Keto Diet

Before we dive into the specifics of keto-friendly meals, let’s quickly cover some basics about the keto diet. The goal of the keto diet is to get your body burning fat for fuel by reducing your intake of carbs and increasing your intake of healthy fats. This means focusing on whole, unprocessed foods like meat, fish, eggs, vegetables, nuts, seeds, and healthy oils. You should aim to consume less than 50 grams of net carbs per day (net carbs = total carbs – fiber), while getting around 70% of your calories from healthy fats and 25-30% from protein.

The Best Keto-Friendly Proteins

Protein is an essential macronutrient that helps build and repair tissues in the body, including muscle tissue. On the keto diet, you want to focus on consuming high-quality sources of protein that are also low in carbs. Some great options include:

Grass-fed beef

Wild salmon

Chicken breast

Eggs

Turkey bacon

Fatty Foods that are Actually Good for You

One of the biggest benefits of the keto diet is that it allows you to eat more healthy fats without fear of gaining weight or damaging your heart. In fact, many of the fattiest foods on earth are actually incredibly good for you when consumed in moderation. Here are a few examples:

Avocado

Coconut oil

Olive oil

Butter

Cheese

Low Carb Vegetables to Add to Your Meals

While the keto diet doesn’t require you to count calories or track macros, it can still be helpful to choose lower-carb veggies to add to your meals. These will help fill you up without spiking your blood sugar levels. Some great choices include:

Spinach

Broccoli

Cauliflower

Zucchini

Asparagus

Keto Snack Ideas to Keep you Full and Satisfied

Snacking on keto can be challenging since most packaged snacks are loaded with carbs. However, there are plenty of easy and delicious keto-friendly snack ideas out there. Here are a few to consider:

Hard boiled eggs

Roasted chickpeas

Beef jerky

Edamame

Guacamole with cucumber slices

Conclusion: Tips for Sticking to a Successful Keto Diet

Sticking to any new diet can be difficult at first, especially if you’re used to relying on processed foods and sugary snacks for energy. Here are a few tips for sticking to a successful keto diet:

Plan ahead: Take time each week to plan out your meals and make a grocery list so you always have healthy options available.

Get enough sleep: Lack of sleep can increase cortisol levels and cause cravings for sugary foods. Aim for 7-8 hours of sleep per night.

Drink water: Dehydration can lead to headaches and fatigue, which may tempt you to reach for a quick fix like a sugary drink. Make sure to stay hydrated throughout the day.

Exercise regularly: Regular exercise can help boost your metabolism and reduce stress levels, making it easier to stick to your keto diet long term.

Remember, the key to success on the keto diet is to focus on whole, nutritious foods that keep you feeling full and satisfied. By following these guidelines, you can enjoy all the health benefits of the keto lifestyle while still enjoying delicious meals and snacks.