It’s a common misconception that people on a keto diet mainly eat bacon and cook everything in bacon grease. 🥓
It’s also a common misconception that there’s anything wrong with bacon. 🙂 Bacon is lovely!
A ketogenic low carb diet, which is LCHF (Low Carb High Fat), is (or can be) naturally full of healthy fats and nutrient rich foods.
While you can easily lose weight just eating very low carb, even if you’re consuming “keto products” or processed foods, using bars & shakes and drinking diet soda, most people eating LCHF Keto have an incredibly healthy diet full of superfoods.
Honestly, a lot of people start out that way, with “crutches” that make the transition from eating badly into a low carb diet a lot easier – which is fine. I always say: do whatever it takes to get started and stick with it!
Once you’re in nutritional ketosis, you’ll find that you eat less, you have less cravings, and what you DO crave will surprise you! Your body naturally craves more nutrient dense whole foods and healthier options, making it easy to maintain long term.
A keto diet is great for weight loss, but there are many other health benefits to this way of eating. It has been proven to help with arthritis, inflammatory diseases, fibromyalgia, diabetes, high blood pressure, and a number of other issues.
I’ve been eating low carb for three years now, and I’ve never actually done the Atkins phases.
I keep it really simple and just stick to 20 Net Carbs per day. (“Net Carbs” is Total Carbs minus Fiber.) I aim to eat most of my carbs in green vegetables, so my diet is mainly “meat & greens” plus healthy fats.
A lot of people struggle with the idea of eating fat… to lose fat. However, it WORKS. You’ll feel amazing and lose weight, and avoid many health issues that low fat / high carb diets can cause. That said, there are GOOD fats and BAD fats…
The Low Carb Diet is often referred to as “LCHF” which means “Low Carb, High Fat”. There is a science to the way it works, which boils down to Food Combining. If you consistently eat 20 net carbs a day, your body switches from burning carbs/sugar for energy, to burning fat for energy. If you eat low carb AND low fat – your body won’t know what to burn for fuel. Which is not a good thing. 😉
Sources for Healthy Fats
- REAL Butter
- Olive Oil
- Coconut Oil
- Nuts: pecans, almonds, and pistachios
- Natural Peanut Butter
- Oily fish (salmon, tuna, sardines, trout)
Read: 6 High Fat Foods That Are GOOD For You!
Avocado and Salmon top the list as “super foods” that provide both healthy fats, potassium AND magnesium! Speaking of, here are some additional “healthy” sources for those…
Magnesium is the main ingredient in most laxatives, and a more natural choice. Always choose real food over medication when you can! Sources for magnesium in low carb foods include: spinach, swiss chard, sunflower seeds, almonds, turnip greens, summer squash, edamame, peanut butter, avocado, salmon, halibut, chicken, beef, broccoli. –more info
Spinach, salmon, avocado & mushrooms are top low carb sources for potassium.
I am not a huge fan of spinach by itself with Birdseye Creamed Spinach being the exception to the rule (yum!), so I “hide it” in all kinds of foods to make sure I eat plenty. I add spinach to omelets or scrambled eggs. I add a handful of chopped or creamed spinach to my meat when I make hamburger steaks.
I even put it in my low carb biscuits! It’s easy to “sneak in” plenty of spinach!
Here are two great Salmon Recipes from a good friend:
Also see: Fat Fast Cookbook 2: 50 More Low-Carb High-Fat Recipes to Induce Deep Ketosis, Tame Your Appetite, Cause Crazy-Fast Weight Loss, Improve Metabolism
I eat out & order take-out a lot, but I always make sure to order my salmon with “no sauce” or “no glaze” or ask how it’s cooked. Be cautious about sweet glazes that some restaurants add! 😉
The Fuji Japanese Restaurant here in my area has a great grilled salmon AND an Avocado Salad. I’m hooked on eating the salmon & avocado together as a super healthy (and easy) take-out meal. 😀
Want to add to the list?
What are YOUR favorite healthy fats & super foods?
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