Most ketogenic diet advocates talk about the same old foods over and over again. Endless recipes that include eggs, eggs, and more eggs. With eggs we also love bacon, cheese, butter, and a host of other great keto friendly foods. Don’t get me wrong, I eat the above mentioned foods practically everyday however in order to keep your body in a steady state of ketosis you must supplement your meals with the following power foods. By adding the below list to your everyday arsenal you can maintain a deep state of ketosis, the whole point of the ketogenic diet. If you eat keto but aren’t in ketosis then your just another Atkins dieter.
The American Heart Association (AHA) just recently released a warning on this wonderful, keto perfect food. They state that because coconut oil is high in saturated fat, like bacon, it must be bad for your heart and they highly recommended that we stop eating it. Nothing could be further from the truth and this is just another ploy to keep Americans unhealthy so we can prescribe more drugs, a rant for another article and day. Coconut oil had been proven in multiple studies to increase heart health and plays a key role in my ketosis, good cholesterol numbers, and awesome cardiovascular health. What a shame that the organization that is supposed to be helping us with heart health recommend the opposite.
Avocados are almost the perfect ketogenic food. I say almost perfect because avocados are also very finicky and not always easy to have on-hand ready to eat. Finding a good source for avocados has been a challenge and often times they are either too ripe or not ripe enough. If you eat one or two per day like I do keeping them ready to go can be frustrating. Other than this drawback they are an amazing keto power food. I recently tried the Wholly Guacamole packs from Costco but the numbers don’t seem to ad up on their nutrition label so I am a bit skeptical on these until I verify the nutritional content numbers.
Olive oil may just be my favorite oil for maintaining ketosis. It is a very powerful and potent source for fat and should be consumed every day while on a ketogenic diet. I even take straight shots of olive oil at least once a day but that takes some getting used to as it has quite a spicy kick. If you eat a lot of vegetables, and you should on the keto diet, then olive oil should be drizzled on all of them, especially salads. Because oils are basically pure fat it would be very hard to keep up the recommended macro ratios for a ketogenic diet without them. Oils must be included in most, if not all, meals.
Another king when it comes to solid keto oils is fish oil. There are all kinds of fish oils out there and I recommend you buy reputable brands and at the highest potency available. You should take fish oil supplements 4 to 5 times per day. You probably wont get your daily totals from fish oil tablets alone but it is a great way to keep a constant flow of fat into your system. It is important that you get your macros to their optimal levels throughout the day and at every meal. You just cant consume a bunch of fat at the end of the day to boost your macros and expect to keep yourself in a consistent state of ketosis. It just doesn’t work that way. The balance of macros need to be hit at all meals and steadily through the day if you are eating for ketosis.
Macadamia nuts are the perfect little fat bombs. They contain 90% fat, 3% protein, and 7% carbs. If you’re not worried about calories then you can snack on these babies all day. If you are worried about calorie intake then watch your portions as these nuts pack about 230 calories per serving, about 8 – 10 nuts depending on the brand. I recently started eating Brazil nuts as well. They are not as high in fat as macadamia nuts but I like them much better. Plus you get good fiber when consuming nuts. Something you definitely need on a ketogenic diet.
That’s my 5 power foods/supplements for maintaining optimal ketosis. I hope you liked this article as well as all the others this site will eventually have. Our sole purpose is to educate people on the amazing benefits of the ketogenic diet and hopefully change a small part of the world that is filled with obesity and the perils of western medicine.
Scott West M.Ed. BCS