As a new keto dieter, the most important thing that you can do is to be incredibly well-prepared. This includes having your fridge and pantry stocked with keto-friendly ingredients and foods. A ketogenic diet is all about reducing carb intake and adding more healthy fats into the diet. Listed down below are five staples that you must have at home when on a keto diet:
1. Cruciferous Vegetables
Cruciferous vegetables, such as arugula, broccoli, cauliflower, kale, bok choy, and brussels sprouts are all staples in your fridge. They are low in carbs and high in vitamins and minerals such as vitamin K and folate. Dark green cruciferous vegetables such as kale, in particular, are high in phytonutrients, making them such great sources of vitamins A and C.
If you search for a list of keto-friendly foods online, chances are you will find avocados among those lists. Avocados are high in healthy fats, which contain about twenty nourishing vitamins and minerals, including iron, zinc, magnesium, and manganese. Moreover, an avocado only has 2 net carbs per 200 grams, which is why it is great for a keto diet. Guacamole is a great day-time snack that you can eat on a keto diet.
3. MCT Oil
MCT oil, which stands for medium chain triglycerides, is a great supplement for a keto diet as it contains various healthy saturated fatty acids that the body can break down and convert to energy. With the boost of energy that you get from MCT oil, your fitness performance also improves. Also, unlike carbs, MCT oil only takes a short time to process, giving you an instant energy boost. MCT oil is a perfect item for keto dieters as it helps promote the production of ketones and gives the body more energy, making it good for weight loss. It is also one of the best ways to jumpstart your body into a state of ketosis, which is especially important if you are starting to reach a weight loss plateau.
4. Keto-Friendly Flours
Just because you are going keto does not mean that you have to give up some of your favorite foods. Keto flour substitutes such as almond flour are versatile as well as easy to work with. Whether you want to make low-carb muffins, bread, pancakes, or cake, you can do so with keto-friendly flours. Coconut flour is another great option for keto dieters. It has lower calories than almond flour, with only sixty calories and twelve grams of fiber in one cup of flour. One more flour staple for a keto diet is ground flax meal. Also known as linseed flour, flax meal is very nutritious and rich in vitamin B1, copper, and lignans – a plant compound that can help combat against free radicals.
5. Low-Carb Sweeteners
If you are a sweet tooth, then you can certainly benefit from low-carb sweeteners. Keto-friendly sweeteners contain a mixture of prebiotic fibers and erythritol, which will not negatively impact your blood sugar levels like other artificial sweeteners. In addition to having zero calories and tasting like real sugar, a low-carb sweetener can be easily digested in the upper area of the small intestine. This means that it will not get to your gut’s taste receptors, and you will be safe from those sweet cravings you often when consuming regular sugar.