If you resolved to improve your health and fitness this year, you may want to consider the ketogenic diet. Commonly known as the keto diet, this eating plan is currently among the most popular in the world.
Instead of calorie counting, the keto diet focuses on consuming fats and protein and restricting carbohydrates. This method of eating forces the body into ketosis, a normal metabolic state in which the liver converts dietary fatty acids into small molecules called ketones, which accumulate in the bloodstream and reduce blood sugar (glucose). This causes the body to turn to fat (instead of carbs) for fuel and generally results in weight loss.
If the keto diet sounds like the solution you’ve been seeking, you’re in luck! We’ve rounded up 10 essentials for anyone following this popular plan:
At just five net carbs per quarter-cup of nuts, it’s okay to go a little, well, nuts with macadamias when adhering to a keto diet. Enjoy these all-natural, gluten-free macadamias as a snack between meals, toss them into low carb salads, make a keto chocolate macadamia nut milkshake (it’s vegan!) or grind them into nut butter and spread it on celery!
Because beef jerky contains very few carbohydrates, it’s a perfect palate pleaser for those who are practicing keto. And this smoky, savory jerky is made from “organic beef raised without added hormones” or antibiotics.
Olives are another great go-to snack for keto followers. And these whole olives from Castelvetrano, Sicily, “have a unique nutty, buttery flavor, mild brine and wonderful natural green color.” Yum!
Yes, you can enjoy chocolate while adhering to a keto diet. The only caveat? It must be dark and contain at least 70 percent cocoa solids. This Belgian bar from Chocolove boasts a 77 percent cocoa content and its “bold cocoa taste transitions to hints of fruit-like flavors.”
Although semolina and durum pastas are off limits on keto, you can still enjoy your noodle fix while sticking to the plan! “Made from the root of the Konnyaku Imo plant,” Shiritaki pasta is low in calories and carbs and ready in minutes. Pair it with your favorite keto-friendly sauce!
Although extra-virgin olive oil (EVOO), coconut oil and sesame oil are also permitted on the keto diet, avocado oil is a great choice because it stands up to high heat. And when you aren’t enjoying La Tourangelle oil’s “fine, fruity roundness” and light avocado nutty flavor, you can use it to moisturize your hair and skin!
Delicious and nourishing, bone broth has become popular among keto dieters. Pacific foods slow-simmers “organic chicken bones with vegetables, rosemary, and a bit of vinegar for a hearty bone broth full of naturally occurring protein.”
Wondering if you can enjoy a spot of tea on the keto diet? The answer is yes. Unsweetened tea contains no carbs and green tea, in particular, has been associated with many health benefits. Indulge in this antioxidant-rich matcha, which is incredibly soothing, not to mention “free of artificial colors, flavors and preservatives.”
This dietary supplement supports a low-carb lifestyle by simulating ketosis. It provides fast fuel for your muscles and brain and contains no calories, carbs, sugar, soy, dairy or lactose. Plus, you’ll enjoy its tasty lemonade flavor!
This satisfying shake provides “plenty of energizing superior quality protein in every serving,” along with an array of important nutrients for folks who are following the keto diet. It proves that “you don’t have to sacrifice flavor” to maintain a low-carb lifestyle!