High in healthy fats and low in carbs, avocados are perfect for the ketogenic diet. They also provide essential potassium to help manage keto flu symptoms.
Rich in medium-chain triglycerides (MCTs), coconut oil can be converted into ketones by the body and used for immediate energy, supporting increased fat burning.
A staple in the ketogenic diet, eggs are high in protein and fats but very low in carbohydrates, making them ideal for maintaining muscle mass and satiety.
A primary source of heart-healthy monounsaturated fats, olive oil is great for salad dressings or drizzling over cooked dishes to add fat without carbs.
Salmon, mackerel, sardines, and other fatty fish are not only low in carbs but also high in omega-3 fatty acids, which can decrease inflammation and support heart health on a high-fat diet.
Full-fat cheeses like cheddar, mozzarella, and cream cheese are low in carbs and high in fat, making them great for adding flavor and fat to keto meals.
Almonds, walnuts, flaxseeds, and chia seeds are high in fat but relatively low in carbs, making them excellent snacks that help increase fat intake while providing a good amount of fiber.
These are used liberally in the ketogenic diet to add fat to meals and help achieve the necessary fat intake without adding carbs.
Spinach, kale, and other leafy greens are low in calories and carbs but high in fiber and essential nutrients, perfect for filling up without breaking ketosis.
Choose high-cocoa content dark chocolate (at least 70% cocoa) as a treat because it’s low in carbs but rich in antioxidants and fats.