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7 Low-Carb Foods to Get Your Keto On

Analysis by Dr. Joseph Mercola

Keto is the buzzword of the day, with just about everyone talking about the ketogenic diet and its low-carb benefits. To help kick-start your keto diet and help you lose weight quicker, the Daily Star is offering up seven great foods that are low in carbs but high in nutrients. I’ll give you some ideas of my own along with them, as well as some hints on how to pair your diet with intermittent fasting.

1. Cheese — High in fat and protein, cheese is a good snack and a nutritious food for a ketogenic diet. Try it solid, sliced or graded, but remember: When choosing cheeses, remember the longer a cheese has been aged, the lower the carb content. Also, don’t fall for processed cheeses “products” that often are nothing emulsifiers, saturated vegetable oils and artificial colorings and even sugar.

2. Avocados — Avocados are wonderful keto foods, but they do have quite a few carbs in them, so you’ll want to limit the amounts you eat. Avocados are rich in vitamins and health fats, so don’t erase from your diet; just go light on how many you eat.

3. Beef steak — In the days of the old Atkins diet, which encouraged unlimited amounts of protein, steak was a popular item because of its high-protein count. With a healthy ketogenic diet, however, you’ll want to consume moderate amounts of protein and among the many choices you can make, beef steak is a good one to pick. Make sure it’s grass fed, free-ranging, organically raised beef, though, to get the full health benefits of a steak without the added antibiotics and growth hormones that may be given to animals raised in concentrated animal feeding operations (CAFOs).

4. Eggs — Jam-packed with both protein and healthy fats, eggs are very low-carb. But again, like the beef, make sure your eggs come from organically raised, free-ranging chickens that are not subjected to antibiotics or growth hormones.

5. Coconut oil— This healthy, delicious, medium-chain fats food has zero carbs and zero protein, but it’s loaded with healthy fat. It’s versatile, too: You can cook and bake with it and even eat it by the spoonful on a keto diet. In return, you get support for healthy thyroid function, your heart health, brain function and immune system — and those are just a few great things about coconut oil!

6. Full-fat Greek yogurt — Don’t be misled by the myth that full-fat dairy is bad for you as it’s just the opposite: A full-fat dairy product provides the sustenance you need to feel fuller, longer. In fact, a new, very large study shows that eating more full-fat dairy was linked to a lowered risk from cardiovascular disease, including death from cardiovascular diseases such as stroke and diabetes. If you don’t opt to make your own yogurt, be careful when you go to the store, and read labels, as many yogurts contain added sugar, which totally destroys a keto diet.

7. Squid — Before you wrinkle up your nose and go e-e-w-w, know that what we’re talking about here is healthy proteins and fats. If squid isn’t on your favorites list, try any fatty fish such as wild-caught Alaskan salmon, sardines, anchovies and krill.

While you’re shopping add olives and olive oil, raw nuts such as macadamias and pecans, butter and ghee to your list of healthy keto fats. Oh — and don’t forget the greens! You can drizzle olive oil and a little vinegar over dark green, leafy veggies and add them to your meal. Other great veggies are broccoli and Brussels sprouts.

Then, couple your keto diet with intermittent fasting, which I talk about in my book, “Fat for Fuel.” Cycling in and out of ketosis (I talk about that in the book too) with intermittent fasting will get you on the road, fast, to a healthier you and a leaner body.

By the way, if you’re hungering for desserts, the good news is there are plenty of scrumptious desserts including cocoa-based recipes that you can add to your keto diet. For all kinds of recipe ideas, try my “Fat for Fuel Ketogenic Cookbook.”