Top Foods To Include In Your Keto Diet
Thu Jan 01 1970

Being your best on a Keto Diet

So you’ve decided to try the ketogenic diet! Many popular ketogenic diets advocate for an extremely high fat diet and very low carbohydrate intake to induce an extreme level of ketosis.

Ketosis is a state where your body burns fat for energy, therefore you lose weight. Ketogenic diets are difficult to adhere to and cause extreme side effects - known as the ‘keto flu’. When you’re doing your research into a ketogenic diet some advocate for a diet high in saturated fats, which can be detrimental to our health. Examples of these high saturated fats include: bacon, cream, lard, butter and cheese. If you are choosing to adhere to a ketogenic diet, ensure you include unsaturated fats. These are the fats that are good for our health and can assist with preventing cardiovascular disease! (1)

An alternative to a ketogenic diet that achieves similar weight loss to that of a ketogenic diet is one that is a diet low in carbohydrates, high in protein and with a moderate amount of healthy fats.  No food groups are completely eliminated from this plan and the side effects may be less extreme because the ketosis induced is more mild. The Be Fit Food program has created the Be Rapid program based on this philosophy.

Be Fit Food don’t exclude carbohydrates, because particular fibre-rich whole food carbohydrates are essential for a healthy gut microbiome, and include a number of keto friendly foods. A healthy gut microbiome has been associated with an anti-inflammatory effect. (2,3,4)

Be Fit Food is here to help you answer your questions like 'What to eat on keto?', or 'What can I eat on keto?'... Read on for additional foods you can eat on keto. 

Foods to include in your Keto Diet 

Olives

A delicious keto food you can eat on a keto diet include olives. Olives are high in monounsaturated fats. Try adding herbs, spices and garlic to your olives as low carb way to add extra flavor. 

Avocados

High in monounsaturated and polyunsaturated fats and low in carbs. Try some slices of avocado on top of green salad mix with cherry tomatoes, olive oil and a sprinkle of sea salt. Or check out this list of delicious side salads to include in your diet. 

Berries

Additional foods to eat on a keto diet includes berries as a snack! Berries are an excellent way to boost your intake of vitamins and antioxidants without bumping up your carb intake. Try a handful of raspberries, blueberries or strawberries as a snack or on top of Greek yogurt for breakfast. 

Nuts and Seeds

Pecans, brazil nuts and macadamia nuts, contain low amounts of carbohydrates while containing fibre, vitamins and minerals such as selenium, thiamin and manganese.

Seafood

Seafood such as fish contains high amounts of omega 3 fats, which assists with maintaining good health and reduce risk of heart disease and stroke. Good choices are anchovies, tuna, salmon, mackerel, trout, sardines and whiting. 

Getting started?

For more information on keto foods you can eat contact our Be Fit Food Dietitian on 1300 263 257. It is important to seek advice from an Accredited Practising Dietitian prior to commencing a diet or if you are thinking of changing the way you eat.  

References 

1. https://www.heartfoundation.org.au/healthy-eating/food-and-nutrition

2. Jacka, F.N., O’Neil, A., Opie, R. et al. A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med 15, 23 (2017) doi:10.1186/s12916-017-0791-y

3. Dash S(1), Clarke G, Berk M, Jacka FN. The gut microbiome and diet in psychiatry: focus on depression. Curr Opin Psychiatry. 2015 Jan;28(1):1-6. doi: 10.1097/YCO.0000000000000117.

4. David, L., Maurice, C., Carmody, R. et al. Diet rapidly and reproducibly alters the human gut microbiome. Nature 505, 559–563 (2014) doi:10.1038/nature12820