Table of Contents
I just picked the popular foods on the keto diet that I and my family enjoy on the ketogenic diet. There are actually hundreds and hundreds of foods that you can enjoy on keto. But I wanted to narrow it down. And I’ll tell you honestly that on a daily basis, out of these 15 foods, these 15 foods probably make up 95 percent of our diets, because as you transition to a ketogenic way of eating, you stop worrying about all of these exotic fufu ingredients. Oh, do I need this tiny berry from the Himalayan mountains for good health or do I need, you know, the toenails from this little monkey down in South America. No, you don’t need any of that stuff. Every year you’ll notice there’s a new super food, a new super berry…. All that stuff is foolishness. When you eat real proper human food, your body naturally gets better. Your body naturally looks younger, your skin gets tighter. Your lab values at the doctor’s office tend to go back to normal. And that’s why I’m so excited about low carb, Keto, Atkins and Carnivore. I don’t care what you call it. I just want you to enjoy normal lab values and optimal health. I sat down and came up with this list of fifteen foods and like I said, there’re hundreds. But these are the things that we focus on most of the time. But most of these things are just real whole foods that just have one ingredient. So let’s jump right into this list and talk about what we eat on a daily basis.
Ground Beef
Number one is ground beef, whether you get grass finished, ground beef or when you get the cheaper market brands. This is one of the most nutritious, wholesome foods that you can put into your body. It is full of vitamins and minerals. It’s full of good, healthy protein and good healthy fats. Ground beef for me is a quick and easy. It is 100 percent nutrition and I eat ground beef almost every day.
Rib eye Steak
Number two is rib eye steak, whether you’re buying a 22 dollar a pound, grasping, expand on the sides rib eye or whether you’re buying that thinly sliced cheaper market brand cut it doesn’t matter. Both of those are ten thousand times better for you than Cheetos or grapes or Lucky Charms. So eat your meat.
Eggs
Number three is eggs. I always try to get them locally. Organic chickens are not vegans. And so if you buy eggs from the store very often, they’ll proudly tout that the chickens are fed a vegan diet. Chickens are definitely omnivores. They love worms, bugs, and when they eat worms and bugs, it makes better quality eggs that actually have more vitamins, minerals for you.
Salt
Number four is salt. One of the most beautiful things about ketogenic way of eating is that it lowers your insulin to get rid of all the extra fluid that you’re holding in your body. You get to enjoy as much salt as you want. Some people don’t love salt and that’s fine. But all human beings need some salt, some more than others. And so we love to put Redmon’s real salt on all of our food. We eat lots of salt on our food and Blood Pressures are perfect. We don’t have swollen ankles. So salt doesn’t cause any of those things. It’s actually the chronic carbohydrate intake and the chronically high insulin levels that cause those things. So salt. We use it every single thing we cook and you should too. But you need to use a real salt from an ancient seabed, not a salt that comes from our existing polluted oceans.
Chicken Wings
Number five chicken wings. Chicken wings are full of good protein, full of good, healthy fat. You can fry them in avocado, coconut or beef tallow. More and more restaurants are starting to fry their chicken wings in beef tallow. Buffalo Wild Wings is one chain that is doing that now. Avoid using vegetable oils if possible since they are highly inflammatory to the body and loaded with Omega 6 fatty acids.
Butter and Bacon Grease
Number 6 and 7 are butter and bacon grease. I have mentioned this before, the healthiest fats you can eat are butter, bacon grease, beef tallow, avocado oil, olive oil, coconut oil. But we tend to focus on butter and bacon grease. We cook almost everything in butter or beef tallow. They are not only a great liquid to cook in, but they’re also a very healthy food. They’re full of great fats, great fatty acids, great vitamins and minerals. Yeah, they have vitamins and minerals in them. You should always cook your food in a good healthy oil like butter or bacon grease. My wife would come home, get the Brussels sprouts out, wash them, cut them up, sprinkle some salt on them, and they make a great quick side dish. That is just how easy keto meals can be.
Cabbage
No. Eight Cabbage. Cabbage is also a member of the Gemmifera Group of cabbages, just like the Brussels sprouts. Any of the Gemmifera are fine, but these are our two favorites. I don’t eat cabbage like she eats it. She likes it boiled and covered with butter. Very often, I put the salt on mine and fry or sauté it in bacon grease. Cabbage and brussels sprouts are full of essential vitamins and minerals.
Pork Panko
Number nine is Pork Panko. You may not have heard of this, but it’s basically crumbled up pork rinds and it makes a fabulous breading. So, if you are used to having your chicken strips breaded and you just can’t get used to not having them that way, you can actually bread them in Pork Panko. Pork Panko Is perfectly keto. It is zero carb if unflavored. If you can buy the Pork Panko pre-made do it or, you can just buy plain unflavored pork skins and grind them up. They may have been fried in a vegetable oil, but still eating those pork skins is a thousand times better than eating potato chips.
Berries
Number Ten is berries. Blueberries and Strawberries throughout the year. We have blueberry bushes and strawberries in our yard. I’ll eat blueberries and strawberries for two or three weeks out of the year when they ripen on our bushes, otherwise I never touch them. Nice to have and I love strawberries and blueberries. And quite often we’ll get some and eat them either raw or use them with some of other ingredients to make a Keto treat.
Heavy Cream
Number 11 is heavy cream. We use heavy cream for lots of quick and easy recipes. My wife and I put it in my coffee. Also, you can whip up heavy cream, put a few drops of sweetener in it and put that on top of your blueberries and strawberries and you’ve got a dessert that will rival anything you can get in a restaurant.
Cheese
Number 12 is cheese. We always get full fat, real aged cheese that comes from the deli, not the dairy section. You want cheese that comes in a big block that they must slice for you. That is actually a real cheese. We always watch the carbohydrate count of any cheese, but for most people, not everyone, it’s a great option. Now and then I’ll have a piece of cheese to snack on, as it is a big healthy part of a ketogenic diet.
Liver
Number thirteen is liver. Liver is the ultimate super food, whether it’s beef liver, chicken or any other type of liver. Yes, liver is very, very healthy and full of all kinds of vitamins and minerals. I discovered cod liver and I love it. It has a very mild flavor. It’s not at all like cod liver oil. It’s very mild and full of nutrition, full of fatty acids, full of omega 3s, full of vitamins and minerals. Beef liver or chicken liver, breaded in Pork Panko and Redmond’s Real Salt fried in bacon grease, Tastes just awesome. It is an often overlooked super food.
Coffee
Number 14 is coffee. Not everyone drinks coffee, but most people who eat a Keto diet love their coffee. I put butter and salt in mine. My wife puts heavy cream in hers. Some people drink it black or cold over ice with a little splash of heavy cream. There’re all these different ways to enjoy coffee. Coffee’s been shown in multiple studies to be good for you, not bad for you. Medical science has been trying to prove for the last 50 years that coffee is somehow bad for you because C.W. Post and the Koch brothers believed that coffee was bad. So, they tried to demonize it. But we just cannot prove it’s bad even for pregnant women. Coffee’s good for you. Drink your coffee.
Fat bombs
And then number 15, for those of you who are new to keto or for those of you who just every now and then, dammit, you got to have a snack or fat snacks, Fat bombs. These have very little effect on your blood sugar. They have a sweet taste. So obviously they are going to elevate your insulin a little bit for a few hours. But if you need a snack every now and then, I highly recommend fat bombs for a snack when craving something sweet. Fat bombs are a much better choice than a candy bar that will knock you straight out of Ketosis.
Conclusion
The ketogenic diet is a great choice for many reasons and has been shown to have numerous health benefits. Like any eating plan or lifestyle change, you have to stick with it to see results. But for me, this is the easiest and most sustainable way of eating for long term weight loss and improved health