Whether you call it low carb, high fat (HCLF), Banting, the Atkins diet refined or Keto, there’s no doubt as to its benefits for weight loss and weight management. Typically, you are limited to 20g – 50g of carbs per day, which may seem daunting especially if you’re new to this way of eating. The good news is, there are many tasty culinary choices available to you which won’t reverse any of the gains you’ve made and fit in perfectly with your keto plans.


Eggs have to be one of the best-loved foods on the planet for being a healthy, protein-rich option beloved by both vegetarians and meat-lovers alike. Not only is it versatile as you can have it poached, boiled, as a hearty frittata or fried – preferably in coconut oil – but there are also endless quiche and other recipes that utilize eggs as the star ingredient with very little else. Come to think of it, a good keto dessert option is a pavlova with not too many sugary fruits and with a sugar substitute when making the meringue.

You must consume the whole egg to fully harness its nutritional goodness. Most of an egg’s antioxidants are found in the yolk and while this comforting yellowy goodness has received bad press for its cholesterol content, there is no evidence linking egg consumption to higher blood cholesterol levels in most people. In fact, science suggests that the antioxidants in eggs could, in fact, prevent cancer.

One of most egg-ceptional egg facts is that it contains only 1g of carbs and triggers the hormones that control blood-sugar levels so you feel full for longer to boot.

Cottage Cheese And Unsweetened Greek Yogurt

Besides being satisfying snacks that are great as the dairy, calcium and probiotic-rich cornerstones of keto, these two functional foods also fit your keto nutritional intake well.

You can enjoy 5 ounces or 150 g plain Greek yogurt knowing you are fuelling your body with 11g of protein and 5g of carbs. A similar helping of cottage cheese provides 18 grams of protein and 5 grams of carbs.

Of course, Greek yogurt and cottage cheese are also perfect fillers for egg-based quiche dishes, or phenomenal on their own with crunchy vegetables as a savory snack, or topped with nuts, cinnamon or sugar-free syrups as a keto-safe sweet treat.

Coconut Oil

The aim of the ketogenic diet is to move you into ketosis and coconut oil will help you do just that. Thanks to the metabolism-boosting fatty acids and medium-chain triglycerides it contains, it is available to the body as a fuel source that is immediately metabolized by the liver.

Coconut oil also triggers the hormone release of sugar-spike busters, meaning you’ll stay full for longer and be able to keep those cravings under control.

Meat and Poultry

These are protein must-haves on the keto diet if you’re not vegetarian. If you are, opt for beans, legumes, and eggs as alternatives. Meat and poultry, especially the grass-fed derivatives, contain zero carbs and are rich in B Vitamins and several other minerals. Studies have also shown that high-meat content, low carb diets also lead to lower cholesterol levels than individuals who consumed low meat-and-fat, high carb diets.

The keto diet is easy to follow, delicious and rewarding once you’ve clearly cornered out the key ingredients around which to shop and plan your nutrient-perfect meals.

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