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The bulk of the food you will eat while on the keto diet is grass-fed meat and fresh, low-carb produce.
But that doesn’t mean that is all you get to eat. You can also incorporate snacks, baked goods, and it is recommended to add extra healthy fats and take certain supplements in order to get a well-rounded diet.
I’ve compiled a list of what I called my “keto kitchen staples” – the items that I feel make following the keto diet more enjoyable, as well as items that make sure I am eating for optimum health.
Why Stocking Up with Keto Kitchen Staples Is Important
When your kitchen is stocked full of keto essentials then you're not as likely to eat foods that aren't keto.
So, it's important to crowd out the non-keto foods by stocking up on the keto friendly versions. This will help you reach for foods that will help you maintain and stick to your diet.
If you have a family that isn't on board with the keto lifestyle switch then be sure to put all your keto items in one spot so you have easy access to them. This will make it easy for you and your family to adjust to the switch.
You'll have your area and they'll have their area for food and snacks.
Which Keto Kitchen Staples You Should Stock Up On
This is really dependent on you and your wants. You could add all these listed here or you could add a few and go from there.
It's your kitchen and your keto journey. So, you have to be the one to decide how you're wanting to eat and what things you might need.
But, the things listed below are all keto friendly and will help you on your path to becoming fat adapted and a fat burning machine!
Healthy Keto Fats
Any good, well-stocked keto kitchen should contain a variety of healthy oils and fats.
While you should aim to get the bulk of your healthy fats in your diet from whole foods, it is often necessary to also use additional healthy fats.
You can use the oils and fats for cooking, baking, adding to salad dressings, and even adding to your coffee.
Coconut Oil and Coconut Butter
Coconut oil is a kitchen essential in any home (not just for keto). It has many health benefits including aiding weight loss, improving energy levels, improving digestion and nutrient absorption, and more.
Coconut oil can be used for baking, cooking at high temperatures (for example frying, sauteing, and grilling), and it can also be added to drinks such as coffee, tea, and smoothies.
Coconut butter can be used in smoothies, added to coffee and shakes, and is also great spread on keto crackers or keto baked goods (just think – warm keto scones topped with coconut butter!).
Olive Oil (Extra Virgin) and Avocado Oil
Olive and avocado oils work great for adding to salad dressings, drizzling over cooked food, and cooking at lower temperatures (as it has a smoke point of 375-420°F).
The antioxidants in olive oil also help you absorb the nutrients from the vegetables that you eat.
MCT oil is actually derived from coconut oil.
MCT oil has the same health benefits as coconut oil, is flavorless, and boosts ketone production in the body – helping you get into ketosis quicker.
You can use it the same way you would use coconut oil – it won’t affect the flavor of the end result.
Use Code PERFECT15 to get 15% off MCT Oil from Perfect Keto
Ghee is essentially butter but with the milk solids removed. It has a nutty flavor (which makes it great for curries) and can be cooked at high temperatures.
It is also great for those who are sensitive to lactose, as it has only trace amounts of dairy.
Nuts and Seeds (Including Nut Butters and Seed Butters)
The best nuts for keto are those that have a high fat count, while also having a low carb count.
Go for Brazil, Macadamia, Pecan nuts, or Walnuts.
You can eat the nuts in the whole form, or in the form of nut butters. If you are buying pre-made nut butters, read the ingredient list carefully to make sure there are only nuts, and not extra unnecessary additives or fillers.
In terms of seeds, chia seeds and flax seeds are great on the keto diet, as well as sunflower seeds and sesame seeds.
Keep in mind that the carbs from nuts and seeds can add up quickly, so take care to track properly how much you are actually eating.
One of the many benefits of keto is that you generally feel satiated between meals. Snacks (and often desserts) are not really needed.
But for days when you are running around and your meal is delayed, or you are hungrier than normal, then having keto-approved snacks on hand will prevent you from diving into the nearest bag of crisps.
In addition to nuts and seeds, there are a few other snacks that form part of my keto kitchen staples.
Cacao nibs kick that chocolate craving, and because they are packed with flavor – but are a little bitter, I can only eat a small amount at a time.
Savory snacks to keep on hand include pork rinds, cheese crisps, jerky, and meat sticks. Be sure to check the label for any added sugars or maltitol.
Keto Flours, Thickeners, and other Baking Essentials
Being on the keto diet doesn’t mean you have to give up chocolate. You can still eat plenty of chocolatey treats and desserts. I recommend switching from standard cocoa powder to cacao powder, which is raw cocoa powder. It is has a richer, sweeter taste.
Coconut and Almond Flours
I put these together because, if you’re going to be doing some keto-friendly baking, I recommend having both of these on hand.
Both coconut flour and almond flour are low in carbs and high in fiber. They are also quite filling, especially compared to wheat flour, so you’ll often find yourself eating less than you would normally.
These two flours complement each other well, and so it is often recommended to use a blend of the two in baking rather than just one on its own.
There are many sweeteners and sugar substitutes on the market, but not all of them are keto-approved.
Some of these sweeteners and sugar substitutes still have an effect on insulin levels, which will kick you out of keto.
There are three sweeteners that are recommended on the keto diet – erythritol, stevia, and monk fruit.
Erythritol is a naturally-derived sugar substitute. It is a sugar alcohol, which means that it is made from plant sugars, which are then mixed with water and then fermented.
It has zero carbs, and no effect on blood sugar. Take care to not eat too much in one day, as it can cause digestive upsets.
Monk fruit is fairly new on the scene but is a very popular sugar substitute.
Monk fruit is found in Southeast Asia and was traditionally used in Eastern medicine as a digestive and cold remedy.
It is many times sweeter than sugar but has zero calories and no effect on blood sugar. It also has no after-taste, which is something that puts many people off of Stevia.
Stevia is actually an herb, also known as the sugar leaf. It has zero calories, is not metabolized by the body (and so does not affect blood sugar), and is 300 times sweeter than table sugar!
Stevia comes in liquid and powdered form. The powdered form tends to leave a bitter aftertaste and sometimes has additional fillers. Rather use the liquid form.
Spices and Herbs
Spices and herbs can take you all across the world in one meal. Feeling like Italian? Garlic, basil, and olive oil. In the mood for Mexican? Grab that chili and lime.
Different spices and herbs can add so much variety to your meals, so you’re never stuck with plain ‘ol meat and veg.
Standard spices and herbs to keep on hand include allspice, chili, cumin, oregano, garlic powder, cinnamon, pepper, and basil.
Fresh herbs are a wonderful addition to your meals, and you can grow them quite easily in your kitchen.
INTRODUCING THE KETO FREEDOM 14-DAY DETOX!
This detox is not your average ordinary detox. You won’t be told to eat boring foods, only drink liquids, survive on juices, or starve yourself to lose weight.
No, that’s just crazy in my mind (I like to eat).
So, what is that 14-day detox all about?
You’ll get a 40+ page guide to keto, 20 recipes, and two weeks of meal plans PLUS shopping lists are already done for you.
Don’t worry, if you want to change it up, you totally can.
I wanted to take the stress out of the first two weeks of being keto so you could focus on your journey rather than scrambling to find information and meals.
Check it out here: https://balanceandlift.com/keto-freedom-14-day-detox/
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