The ketogenic diet has become quite popular recently.
There’s also early evidence to show that it may be beneficial for certain cancers, Alzheimer’s disease and other diseases, too.
A ketogenic diet typically limits carbs to 20–50 grams per day. While this may seem challenging, many nutritious foods can easily fit into this way of eating.
Here are 16 healthy foods to eat on a ketogenic diet.
However, the carbs in different types of shellfish vary. For instance, while shrimp and most crabs contain no carbs, other types of shellfish do (5).
While these shellfish can still be included on a ketogenic diet, it’s important to account for these carbs when you’re trying to stay within a narrow range.
- Clams: 5 grams
- Mussels: 7 grams
- Octopus: 4 grams
- Oysters: 4 grams
- Squid: 3 grams
Aim to consume at least two servings of seafood weekly.
Summary: Many types of seafood are carb-free or very low in carbs. Fish and shellfish are also good sources of vitamins, minerals and omega-3s.
2. Low-Carb Vegetables
Non-starchy vegetables are low in calories and carbs, but high in many nutrients, including vitamin C and several minerals.
Vegetables and other plants contain fiber, which your body doesn’t digest and absorb like other carbs.
Therefore, look at their digestible (or net) carb count, which is total carbs minus fiber.
Most vegetables contain very few net carbs. However, consuming one serving of “starchy” vegetables like potatoes, yams or beets could put you over your entire carb limit for the day.
Low-carb veggies make great substitutes for higher-carb foods. For instance, cauliflower can be used to mimic rice or mashed potatoes, “zoodles” can be created from zucchini and spaghetti squash is a natural substitute for spaghetti.
Summary: The net carbs in non-starchy vegetables range from 1–8 grams per cup. Vegetables are nutritious, versatile and may help reduce the risk of disease.
Cheese is both nutritious and delicious.
There are hundreds of types of cheese. Fortunately, all of them are very low in carbs and high in fat, which makes them a great fit for a ketogenic diet.
One ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 7 grams of protein and 20% of the RDI for calcium (20).
In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging.
A 12-week study in older adults found that those who consumed 7 ounces (210 grams) of ricotta cheese per day experienced increases in muscle mass and muscle strength over the course of the study (24).
Summary: Cheese is rich in protein, calcium and beneficial fatty acids, yet contains a minimal amount of carbs.
Avocados are incredibly healthy.
3.5 ounces (100 grams), or about one-half of a medium avocado, contain 9 grams of carbs.
However, 7 of these are fiber, so its net carb count is only 2 grams (25).
Avocados are high in several vitamins and minerals, including potassium, an important mineral many people may not get enough of. What’s more, a higher potassium intake may help make the transition to a ketogenic diet easier (26, 27).
In addition, avocados may help improve cholesterol and triglyceride levels.
In one study, when people consumed a diet high in avocados, they experienced a 22% decrease in “bad” LDL cholesterol and triglycerides and an 11% increase in “good” HDL cholesterol (28).
Summary: Avocados contain 2 grams of net carbs per serving and are high in fiber and several nutrients, including potassium. In addition, they may improve heart health markers.
5. Meat and Poultry
Meat and poultry are considered staple foods on a ketogenic diet.
Fresh meat and poultry contain no carbs and are rich in B vitamins and several minerals, including potassium, selenium and zinc (29).
One study in older women found that consuming a diet high in fatty meat led to HDL cholesterol levels that were 8% higher than on a low-fat, high-carb diet (21).
It’s best to choose grass-fed meat, if possible. That’s because animals that eat grass produce meat with higher amounts of omega-3 fats, conjugated linoleic acid and antioxidants than meat from grain-fed animals (32).
Summary: Meat and poultry do not contain carbs and are rich in high-quality protein and several nutrients. Grass-fed meat is the healthiest choice.
Eggs are one of the healthiest and most versatile foods on the planet.
One large egg contains less than 1 gram of carbs and fewer than 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle (33).
Although egg yolks are high in cholesterol, consuming them doesn’t raise blood cholesterol levels in most people. In fact, eggs appear to modify the shape of LDL in a way that reduces the risk of heart disease (37).
Summary: Eggs contain less than 1 gram of carbs each and can help keep you full for hours. They’re also high in several nutrients and may help protect eye and heart health.
7. Coconut Oil
Coconut oil has unique properties that make it well suited for a ketogenic diet.
To begin with, it contains medium-chain triglycerides (MCTs). Unlike long-chain fats, MCTs are taken up directly by the liver and converted into ketones or used as a rapid source of energy.
In fact, coconut oil has been used to increase ketone levels in people with Alzheimer’s disease and other disorders of the brain and nervous system (38).
What’s more, coconut oil may help obese adults lose weight and belly fat. In one study, men who ate 2 tablespoons (30 ml) of coconut oil per day lost 1 inch (2.5 cm), on average, from their waistlines without making any other dietary changes (41, 42).
For more information about how to add coconut oil to your diet, read this article.
Summary: Coconut oil is rich in MCTs, which can increase ketone production. In addition, it may increase metabolic rate and promote the loss of weight and belly fat.
8. Plain Greek Yogurt and Cottage Cheese
Plain Greek yogurt and cottage cheese are healthy, high-protein foods.
While they contain some carbs, they can still be included in a ketogenic lifestyle.
Either one makes a tasty snack on its own.
However, both can also be combined with chopped nuts, cinnamon and optional sugar-free sweetener for a quick and easy keto treat.
Summary: Both plain Greek yogurt and cottage cheese contain 5 grams of carbs per serving. Studies have shown that they help reduce appetite and promote fullness.
9. Olive Oil
Olive oil provides impressive benefits for your heart.
Because it isn’t as stable as saturated fats at high temperatures, it’s best to use olive oil for low-heat cooking or add it to foods after they have been cooked.
Summary: Extra-virgin olive oil is high in heart-healthy monounsaturated fats and antioxidants. It’s ideal for salad dressings, mayonnaise and adding to cooked foods.
10. Nuts and Seeds
Nuts and seeds are healthy, high-fat and low-carb foods.
Although all nuts and seeds are low in net carbs, the amount varies quite a bit among the different types.
- Almonds: 3 grams net carbs (6 grams total carbs)
- Brazil nuts: 1 gram net carbs (3 grams total carbs)
- Cashews: 8 grams net carbs (9 grams total carbs)
- Macadamia nuts: 2 grams net carbs (4 grams total carbs)
- Pecans: 1 gram net carbs (4 grams total carbs)
- Pistachios: 5 grams net carbs (8 grams total carbs)
- Walnuts: 2 grams net carbs (4 grams total carbs)
- Chia seeds: 1 gram net carbs (12 grams total carbs)
- Flaxseeds: 0 grams net carbs (8 grams total carbs)
- Pumpkin seeds: 4 grams net carbs (5 grams total carbs)
- Sesame seeds: 3 grams net carbs (7 grams total carbs)
Summary: Nuts and seeds are heart-healthy, high in fiber and may lead to healthier aging. They provide 0–8 grams of net carbs per ounce.
Berries are low in carbs and high in fiber.
In fact, raspberries and blackberries contain as much fiber as digestible carbs.
- Blackberries: 5 grams net carbs (10 grams total carbs)
- Blueberries: 12 grams net carbs (14 grams total carbs)
- Raspberries: 6 grams net carbs (12 grams total carbs)
- Strawberries: 6 grams net carbs (8 grams total carbs)
Summary: Berries are rich in nutrients that may reduce the risk of disease. They provide 5–12 grams of net carbs per 3.5-ounce serving.
12. Butter and Cream
Butter and cream are good fats to include on a ketogenic diet. Each contains only trace amounts of carbs per serving.
For many years, butter and cream were believed to cause or contribute to heart disease due to their high saturated fat contents. However, several large studies have shown that, for most people, saturated fat isn’t linked to heart disease.
Like other fatty dairy products, butter and cream are rich in conjugated linoleic acid, the fatty acid that may promote fat loss (23).
Summary: Butter and cream are nearly carb-free and appear to have neutral or beneficial effects on heart health, when consumed in moderation.
13. Shirataki Noodles
Shirataki noodles are a fantastic addition to a ketogenic diet.
They contain less than 1 gram of carbs and 5 calories per serving because they are mainly water.
Viscous fiber forms a gel that slows down food’s movement through your digestive tract. This can help decrease hunger and blood sugar spikes, making it beneficial for weight loss and diabetes management (76, 77, 78).
Shirataki noodles come in a variety of shapes, including rice, fettuccine and linguine. They can be substituted for regular noodles in all types of recipes.
Summary: Shirataki noodles contain less than 1 gram of carbs per serving. Their viscous fiber helps slow down the movement of food through your digestive tract, which promotes fullness and stable blood sugar levels.
Olives provide the same health benefits as olive oil, only in solid form.
Olives vary in carb content due to their size. However, half of their carbs come from fiber, so their digestible carb content is very low.
A one-ounce (28-gram) serving of olives contains 2 grams of total carbs and 1 gram of fiber. This works out to a net carb count of 1 gram for 7–10 olives, depending on their size (82).
Summary: Olives are rich in antioxidants that may help protect heart and bone health. They contain 1 gram of net carbs per ounce.
15. Unsweetened Coffee and Tea
Coffee and tea are incredibly healthy, carb-free drinks.
What’s more, coffee and tea drinkers have been shown to have a significantly reduced risk of diabetes. In fact, those with the highest coffee and tea intakes have the lowest risk of developing diabetes (86, 87).
Adding heavy cream to coffee or tea is fine, but stay away from “light” coffee and tea lattes. These are typically made with non-fat milk and contain high-carb flavorings.
Summary: Unsweetened coffee and tea contain no carbs and can help boost your metabolic rate, as well as physical and mental performance. They can also reduce your risk of diabetes.
16. Dark Chocolate and Cocoa Powder
Dark chocolate and cocoa are delicious sources of antioxidants.
In fact, cocoa has been called a “super fruit,” because it provides at least as much antioxidant activity as any other fruit, including blueberries and acai berries (88).
Somewhat surprisingly, chocolate can be part of a ketogenic diet. However, it’s important to choose dark chocolate that contains a minimum of 70% cocoa solids, preferably more.
Summary: Dark chocolate contains 3–10 grams of net carbs per ounce, is high in antioxidants and may help reduce the risk of heart disease.
The Bottom Line
A ketogenic diet can be used to achieve weight loss, blood sugar control and other health-related goals.
Fortunately, it can include a wide variety of nutritious, tasty and versatile foods that allow you to remain within your daily carb range.
To reap all the health benefits of a ketogenic diet, consume these 16 foods on a regular basis.
A quick note from our founder-
Over the past year, my friend Dave at PaleoHacks has been working on a secret cookbook with world-renowned Le Cordon Bleu chef Peter Servold.
Well, today this new this new incredible Paleo Cookbook is finally available to be shipped right to your door for FREE
That's right -- as a special launch promotion, we're offering our brand new Paleo fat loss cookbook to you for free (Chef Pete lost 60 lbs using these recipes!) -- All you have to do is just cover a small shipping cost (international shipping is a bit more).
Get your FREE copy of Paleo Eats Here. (Grab this today, because we only ordered a small batch of these cookbooks for this freebie promotion, and they will sell out FAST!)
Help us create more awareness! Please SHARE this article...
I bet you can’t guess which muscle in your body is the #1 muscle that eliminates joint and back pain, anxiety and looking fat.
This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
If this “hidden” most powerful primal muscle is healthy, we are healthy.
d) Hip Flexors
Take the quiz above and see if you got the correct answer!
P.S. Make sure you check out the next page to get to know the 10 simple moves that will bring vitality back into your life!
To begin, I apologize for the dark nature of today's email.
However I promise what you'll discover today will be completely worth it.
Imagine a rotting corpse draped over your body from head to toe...
...suffocating tissue, restricting blood flow, damaging joints and infecting your healthy cells.
Shockingly, that nightmare is a reality for most:
64% of women and 74% of men carry too much body fat according to the National Institutes of Health.
It's choking their organs, assaulting their metabolism and sucking their energy dry.
But here's the worst part:
For most, this bodyfat has become "calorie-resistant":
It's completely unaffected by even the strictest diets... and most intense exercises.
This zombie fat is essentially... "dead tissue".
That's important for those who have 10, 25 or 50 or more pounds to lose...
AND for those who aren't technically overweight, but have what's called "pocket obesity"...
...unsightly patches of fat that cling to specific places, like:
just above your hips, lower belly, where your butt and legs meet... and even arms, neck and face.
However, there's good news:
Obesity researchers have now discovered a "metabolic jumper cable":
It jolts dead bodyfat back to life.
This allows your metabolism to burn it as calories and re-energize your entire body.
First though, here's the #1 reason why bodyfat becomes calorie-resistant:
It lacks blood flow. This has 3 effects:
- Not enough oxygen or nutrients reach fat cells, so they become unresponsive..
- Released fat can't be sent to other tissues to be burned, so fat cells suck it back in...
- 3) Metabolic hormones carrying the "burn calories" message don't reach the fat cell...
All this means one thing:
Your body can't transform into energy, the 135,000+ of calories the average person stores as fat!
You become a metabolic zombie: NO energy to think. NO energy to move. NO energy to motivate.
Update: calorie-resistant bodyfat can be now removed...
The discovery of this "metabolic jumper cable" can now reverse this process:
- It wakes up un-responsive bodyfat with a powerful calorie-burning hormonal jolt....
- It pops open fat cells, sucks out the fat, sending it off before its yanked back in...
- It shuttles fat to your brain, heart, lungs, kidneys - even your bones - to be burned as energy.
Not only do those layers of "zombie fat" start coming off, but your entire body just works better.
Plus, as your whole body burns more calories, those patches of pocket obesity whittle away.
This "metabolic jumper cable" isn't any exercise, machine or pill.
It's a little-known, calorie-burning hormone we all have... just waiting for the right spark to come alive.
It's not thyroid, leptin, ghrelin, insulin, adiponectin, HGH or any other "fat loss" hormone you may know.
And on this next page, you'll find out precisely how to unleash its calorie-burning power:
PS - Studies show that not only can healthy levels of this powerful calorie-burning hormone devour bodyfat and fortify soft muscle, but it can also reduce your risk of diabetes by 53.7%, a heart attack by 83.3% and stroke by 51.4%. Here's more of the scientific proof...
In April, 2009, researchers stunned the medical community when they reported chronic inflammation as the root cause of several major diseases.
See, every year 610,000 people in the U.S. die of heart disease. Cancer claims another 584,000...stroke 130,000...Alzheimer's disease nearly 85,000 — and the list goes on.
Truth is, we now know... chronic inflammation is responsible for 7 out of the top 10 leading causes of death in the United States! Hundreds of studies and scientific reviews prove it.
Fortunately, newer research shows you can prevent-even reverse-most major diseases by "turning off" inflammation. And in our new book, we show you how to do just that.
If you or a loved one is suffering from a debilitating condition-and you"re not sure what the culprit is-now's the time to find out...while you can still do something about it!
--> Grab your FREE copy of this groundbreaking soft cover book today (while supplies still last.)
If you haven't heard of Claude Davis yet do yourself a huge favor and watch this video. He's going to be the talk of 2016.
One of the smartest guys I ever had the pleasure of meeting, Claude set-up a unique system that changed his life forever.
I already tried it myself and let me tell... you I was completely blown away... His surprising tactics could make your life easier and give you the peace of mind you deserve.
Don't just take my word for it... watch his short video and decide for yourself.
Is Bread Really the Staff of Life… or the Stuff of Disease?
For most us, there are few foods more comforting than bread.
Fluffy biscuits, crusty baguettes, flaky croissants… even a simple slice of toast topped with melted butter can taste like heaven.
And that smell… few scents are quite as pleasant as fresh bread baking in the oven.
But there is a lot of confusion as to where bread fits into a healthy diet.
The Bible practically commands followers to eat it: “Give us this day our daily bread…” The government put it at the base of the food pyramid. And for centuries, it has been called “the staff of life.”
Of course, there are some who disagree…
Well-known cardiologist, Dr. William Davis, calls wheat “the perfect chronic poison.”
And for a poison, we sure eat lots of it…
The average American consumes 55 pounds of wheat flour every year, making refined flour the #1 source of calories in the American Diet – a situation that nutrition expert Chris Kresser describes as, “a public health catastrophe.”
So, what is the truth about bread and wheat?
- Is it the perfect poison… or an essential daily food?
- Is “gluten-free” bread better for you than regular bread?
- And can you still eat bread… while maintaining a lean body and optimal health?
The answers to these questions may surprise you!
Be sure to read #5 – the biggest surprise of all!
Recently, Doctor of Naturopathy, weight-loss expert and best-selling Amazon author Liz Swann Miller, creator of the Red Smoothie Detox Factor, revealed 2 of the secrets to easy, steady weight loss. Secrets the big food corporations do their best to hide from us.
Secret #1: Enjoy real food. Don’t fall for the lie that you have to deprive yourself to lose weight.
Secret #2: stop eating out. You will automatically eat less without even noticing.
Then start detoxing your body with tasty, nourishing smoothies that are just as easy on your wallet as they are easy to make.
Because a single day of enjoying Liz’ smoothies demonstrated the radical power of her superfood-packed red smoothies to make me feel incredibly good.
Now prepare yourself for one of the biggest weight loss secrets there is. A secret that, when you use it properly, can transform your body and your health.
You probably know most of us eat too much processed food. What you may not know is that it’s full of toxic chemicals and substandard, dirt-cheap ingredients designed to make you eat more…and force you to gain weight.
Here’s how it works.
“That stuff is just a lot of calories your body can’t use,” Liz told me, “Some are poison. And all these foods are stripped of the anti-oxidants and anti-inflammatories that help your body detox. The result? Your body expends huge amounts of calories to eliminate some toxins—the rest, it stores in your fat to protect you. This is why most people are hungry all the time. They’re not getting energy they need.”
“So… what’s going on with me? Why am I losing weight but not going hungry?”
Liz paused, then dropped the bombshell.
Your body is designed to burn fat. You just have to let it.
“What? I thought we were designed to store fat?!?” We were Skyping and I was practically shouting. Then I heard Liz say…
What good is a fat reserve if you can’t burn it?
Liz continued: “You’re drinking smoothies packed with phytonutrients, anti-oxidants and anti-inflammatories that pull toxins out of you like a tractor beam. Allowing your body to burn those toxin-filled fat stores… and releasing tremendous amounts of stored energy.”
So that’s why I’m losing weight without going hungry.
Watch Liz’ free presentation. It’s packed with revolutionary weight loss information—information that works. Because it’s based on how nature.
Click the button only if you want to wear smaller clothes, breathe easier, move more freely and just plain feel better.
- Which calories help you lose weight…and which ones help you gain it…
- The “diet” foods…some of them vegetables…that lead to weight gain and diabetes…
- The “low-fat” foods that can dramatically increase your risk of cancer.
- And the superfoods that rescue your body from this assault by detoxing you…
Revitalizing your metabolism so you can Shed pounds as well as toxins, renew your body and reset your internal clock by up to 7 years.
Because until now, the Red Smoothie Detox Factor has been available only to Liz’ private clients. But now that she’s perfected it to work for almost everyone, almost every time, Liz is sharing it with rest of us so we can feel better and look better.
Get Red Smoothie Detox Factor before the price goes back up.
Because Liz offers a ridiculously good guarantee. You have 60 days to decide you love the Red Smoothie Detox Factor. If you don’t love it—for any reason, or even no reason at all —Liz will refund your money. 100%. No questions asked.
Sponsored Health Resources
In the years that I've been working on this website project I've come across some amazing resources by some very special people. I'd like to share them with you here.
NOTE: I update these links often so please check back to see what's new!
1) Everyone knows green smoothies are healthy right? Have you heard of a “red” smoothie? If not, check out this story…
2) Forget what you've read about 10-day lemonade cleanses, 7-day detoxes with green juices and Gwyneth's gruel. All you need to do, and this is perfect for Saturday or or anytime really, is a simple 1-day cleanse.
3) This “hidden survival muscle” in your body will boost your energy levels, immune system, sexual function, strength and athletic performance when unlocked.
4) I thought it was virtually impossible for a website to be able to tell me anything even a little bit insightful after only submitting my name and date of birth... I was wrong!
5) Turmeric is amazing. The problem is - It's hard to absorb!
6) Wonder why your stomach still sticks out even though you're hammering the core exercises every day? It's a common myth that bulging belly is due to weak abdominal muscles.
7) Even if you're the most active of athletes, you may still suffer from tight hip flexors due to the amount of time you spend each day planted to a chair.
Enjoy! Let me know how these work out for you. And if you run across anything I've missed please let me know.