5 Must Have Foods
On the Keto Diet
I have been on the Keto Diet for 6 months and it has been life-changing for me. I have lost 20 pounds, have endless energy, I sleep better, my mind functions better (no more Mom-Brain) and I no longer suffer from digestive issues. I became accustomed to being bloated after meals or constipated or the opposite! I know, I know, TMI, but I only want to share in-case someone else is having OR has had similar issues.
I once heard a good way to evaluate the foods you have in your diet is to monitor how you feel 30 minutes to 1 hour after you eat them. For example, let’s say you eat a large bowl of pasta. An hour later do you feel energized or tired, does your stomach feel comfortable or bloated, and do you feel like you have a clear or a foggy mind?
I can tell you in my experience with carb-heavy meals did NOT leave me feeling so great. Often I was tired, bloated and not so clear with my thoughts. As a mom of a VERY active 2-year-old, and as a 40-year-old, I was desperate to feel better. So in my search, I stumbled upon the Keto Diet. I believe we all are different, and there are many diets that can offer a healthy and fit body and mind.
My body seems to really love Keto. As I mentioned I have never looked or felt better. I won’t say I have more energy than my toddler but at least I can keep up now! The weight loss and body-recomposition is just the icing on the cake here. For me my mental health and energy are the biggest win with the Keto diet!
The Standard Ketogenic Diet consists of 70% fat, 25% protein, and 5% carbs. The benefits with this “diet ” opposed to just calorie restriction are you don’t get cravings (once you are fat-adapted), you can lose 1-3 lbs a week and you get amazing mental clarity and improved memory. Also, I have lost FAT, not just gotten smaller like with other diets. I’ve been there before where I lost weight but still felt “skinny-fat”. Now I can truly say I am strong and lean. No more mommy pouch and almost no cellulite. There is so much more I could say about the Keto Diet but I want to get to the heart of this post, which is the top 5 foods I eat every day on Keto.
There are many variations of the Keto Diet. I prefer to keep my diet mostly clean with whole foods. In my experience, I feel my best when I’m offering my body foods with the most bio-available nutrients. I practice the 80-20% rule, where 80% of my food is clean/whole choices and 20% is something that may be processed or at least NOT a whole food. This style of eating offers my body what it needs and I still can enjoy some fun foods. It’s all about balance!
Many of us follow and are aware of macro-nutrient values; such as protein, fats and carbohydrates. But its’s also important to be aware of your micro-nutrient values. Many micronutrients can NOT be produced by your body, and your body is relying on nutritional sources to obtain these vital elements. Even though they are labeled “micro” these vitamins and minerals are anything but small. They are essential for your body to run optimally. So stacking your day with a few foods that are packed full of goodness will help you hit the “Micronutrient Jack-pot”. If you decide to add one or all of these to your diet, I bet you would notice an improvement to you mood, you energy, your skin, your hair, your nails, and the list goes on.
So what foods are my MUST-HAVES? Let’s get to it!
#1. EGGS
Eggs are an amazing food! They are packed full of vitamins and minerals such as vitamin D, folate, vitamin B-12, selenium, vitamin A and the list goes on. Eggs are a great protein source and contain all nine of the essential amino acids our bodies need for optimum health. They help raise good cholesterol and are a great source of Omega-3’s. Eggs are also a great source of choline. Choline is essential for healthy cell functioning and is particularly critical during pregnancy where it supports healthy brain development for babies. Plus they are just so delicious! And adaptable! Boiled, fried, cooked or baked, I will take an egg any way any day!
#2.SPINACH
Spinach is another food packed full of vitamins and minerals. I won’t go thru all of the micronutrients but I will highlight Potassium and Magnesium. Those familiar with Keto know these electrolytes are CRITICAL to have in your diet as you lose excess water on the Keto diet. I love a big salad for dinner and I also add healthy handfuls to my smoothie. It blends up really well and I immediately feel energized after eating my greens!
#3. MCT OIL
This is another daily addition to my smoothie! MCT oil is a medium-chain triglyceride oil that is easy for your body to process and use. It has been shown to release hormones such as leptin that promotes fullness in the body making it a weight loss must-have. MCT can get converted into Ketones in your liver which provides amazing energy! It also has fatty acids shown to reduce the overgrowth of yeast and bacteria. Anything that helps with Gut health is essential in my opinion!
#4. NUTRITIONAL YEAST
Before Keto, I had not heard of nutritional yeast. It was only after watching a YouTube video from Dr. Berg that I began to add this powder to my daily staples. If you have not seen any of his video’s I highly suggest taking a moment to google him. He is a wealth of knowledge when it comes to diet and how it effects the body. Nutritional yeast is another nutrient-dense food with tons of B vitamins and is especially helpful when you’re new to Keto and still becoming fat adapted. It will give you an immediate energy boost and it’s easy to sprinkle on to your veggies! If you’ve never had it before, the taste is reminiscent of a Parmesan cheese.
#5. AVOCADO
Da,da,da, daaaaa….Super-Avocado! (Cue the Superman music)
Avocado is considered a superfood because it is packed with vitamins, minerals, and antioxidants. They contain more potassium than a banana (but far fewer carbs) and are an excellent source of folate. Again avocado helps to keep you feeling full AND is amazing for skin and hair! They are a great source of fiber and can help keep things moving and grooving if you know what I mean. They are just creamy yumminess. You can add them to a salad, eat them by themselves with salt or add some cocoa powder and zero calorie sweetener and you have yourself a perfect dessert! I could go on and on but I don’t think I need to. Just say YES to avocado!
I took each food and put it into my calorie tracker just to see the total micro-nutrient values and I was blown away.
Check this out!
Micronutrent jackpot
Just having these 5 foods boosts your micro-nutrient values through the ROOF. Then imagine those values after adding the rest of your foods of the day onto that! It is a home run in my opinion.
So there you have it. My five staples that I have everyday on my Keto diet. I’d love to know if you use any of these in your daily diet! Or let me know what else you love having everyday to feel your best!