Keto Diet Coach - Your Trusted Source for all Things Keto
Unlock the power of keto with Michelle Borthwick of Keto Is Easy Coach who specializes in working with women and has proven results of working with hundreds of women who have lost over 8,000 pounds.
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Help! What do I eat on Keto?
Are you unsure what to eat on Keto? Remember Keto is a healthy high fat diet, moderate protein and low carbs. Think 75% fat, 20% protein and 5% carbs. It's important you track your food intake on a daily basis. I recommend the app Carb Manager. It's free and easy to use. If you'd like coaching, please visit my website and book a complimentary 40 minute Keto "Breakthrough" session.
Keto Friendly Foods
Meat – Unprocessed meats are low carb and keto-friendly, and organic and grass-fed meat might be even healthier. Keto is a high-fat diet, not high protein, so you don’t need huge amounts of meat. ( Did you know that processed meats, like sausages, bacon, deli meats, etc. often contain carbs in the form of sugar.) Be sure to read your labels.
Fish and seafood – These are all good, especially fatty fish like salmon.
- Eggs – nutricious and delish no matter how you make them. Good way to get a small amount of protein.
- Natural fat, high-fat sauces and oils – Most of the calories on a keto diet should come from fat. You’ll likely get much of it from natural sources like meat, fish, eggs etc. But also use fat in cooking, like butter, avocado, olive oil or coconut give you yummy health fats. to salads etc. You can also eat delicious high-fat sauces .. think garlic butter. Fat is your friend!
- Fat - Lots of healthy fat. 75-80% of your diet from fat. Preferably in the form of saturated and mono-unsaturated fats. Avoid polyunsaturated fat!
- Vegetables growing above ground. Fresh or frozen – either is fine. Choose vegetables growing above ground especially leafy and green items. How about cauliflower, cabbage, avocado, broccoli, asparagus, or zucchini. Vegetables replace carbs like rice, pasta and potatoes.
- High-fat dairy – Butter and high fat cheeses and heavy whipping cream. Do not drink milk. It is very high in sugar. Use heavy cream in your coffee and avoid yogurts, cottage cheese, etc. Be sure not to buy low fat dairy products. Use dairy in moderation as it can stall weight loss and cause inflammation.
- Nuts – Can be had in moderation. Cashews are high in carbs. Pecans, sunflower seeds, walnuts, macadamia nuts are all good. Check carb counts. Avoid peanuts if at all possible since they are a legume.
- Berries – A moderate amount is OK on keto but think strawberries, raspberries, blueberries and low carb fruits. Add whipping cream for a dessert and treat.
Drink
- Water – Be sure to add electrolytes on Keto and drink daily. Very important.
- Coffee, Tea and Chicken Bone Broth.
If you have questions please get in touch with me at ketoiseasy@gmail.com Keto on My Friends!
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