Masters of Health Magazine June 2019 - Page 70

Healthy Fats for Your Keto Diet

Most healthy fats contain zero net carbs, especially the kinds listed below, which also have other health advantages. Fats should be included in high amounts with every meal throughout the day.

Healthy keto fats include saturated fats, monounsaturated fats and certain types of polyunsaturated fats (PUFAs), especially omega-3 fatty acids. It’s best to include all types in your daily regimen, with an emphasis on saturated fats, especially compared to PUFAs.

MCT oil, cold-pressed coconut, palm fruit, olive oil, flaxseed, macadamia and avocado oil — 0 net carbs per tablespoon

Butter and ghee — 0 net carbs per tablespoon

Lard, chicken fat or duck fat — 0 net carbs per tablespoon

Keto Diet Proteins

Animal proteins (meat, fish, etc.) have very little, if any, carbs. You can consume them in moderate amounts as needed to control hunger. Overall, choose fattier cuts of meat rather than leaner ones. For example, chicken thighs and legs are preferable to chicken breasts because they contain much more fat. We’ve got quick keto diet chicken recipes to help.

Grass-fed beef and other types of fatty cuts of meat (try to avoid antibiotics in beef) , including lamb, goat, veal, venison and other game. Grass-fed, fatty meat is preferable because it’s higher in quality omega-3 fats — 0 grams net carbs per 5 ounces

Organ meats including liver — around 3 grams net carbs per 5 ounces

Poultry, including turkey, chicken, quail, pheasant, hen, goose, duck — 0 grams net carbs per 5 ounces

Cage-free eggs and egg yolks — 1 gram net carb each

Fish, including tuna, trout, anchovies, bass, flounder, mackerel, salmon, sardines, etc. — 0 grams net carbs per 5 ounces

Non-Starchy Vegetables

All leafy greens, including dandelion or beet greens, collards, mustard, turnip, arugula, chicory, endive, escarole, fennel, radicchio, romaine, sorrel, spinach, kale, chard, etc. — range from 0.5–5 net carbs per 1 cup

Cruciferous veggies like broccoli, cabbage, Brussels sprouts and cauliflower — 3–6 grams net carbs per 1 cup

Celery, cucumber, zucchini, chives and leeks — 2–4 grams net carbs per 1 cup

Certain fermented foods like sauerkraut, kimchi, dairy or coconut kefir (also beneficial for gut health) — 1–2 grams net carbs per 1/2 cup

Fresh herbs — close to 0 grams net carbs per 1–2 tablespoons

Veggies that are slightly higher in carbs (but still low all things considered) include asparagus, mushrooms, bamboo shoots, bean sprouts, bell pepper, sugar snap peas, water chestnuts, radishes, jicama, green beans, wax beans, tomatoes — 3–7 grams net carbs per 1 cup raw

Fat-Based Fruit

Avocado — 3.7 grams net carbs per half

Best Keto Foods -

for Your Keto Grocery List: