\Losing weight on the keto diet can be an exciting process with a lot of questions. Will eating that food help with fat burning? Will eating this stall my process? Fortunately, most questions will get answered by eating the best fat burning foods. So how do we know which foods are the right foods to eat? Well, on the keto diet the best foods to consume are high in fat and low in carbohydrates. The beauty is that foods that are high in fat are satiating. Foods high in fat naturally reduce appetite, making it easier to lose weight. Also, eating a high-fat diet can also lead to health benefits and weight loss when your body transitions into ketosis (there’s more on the keto diet and ketosis in the Body Reboot book).
If you’re wondering what precisely fat burning food means, Ruled.me explains why selective foods are effective for weight loss:
Fortunately, after I looked through dozens of articles and research studies to find answers, a pattern of characteristics began to emerge that clearly set “fat burning” and “fat loss” foods apart from unhealthy foods:
They are highly-satiating despite being lower in calories compared to other common foods.
They increase your calorie burning more than most calorie sources.
They reduce calorie consumption by triggering satiety.
They improve gut health (which is associated with fat loss).
They increase energy levels without adding too many extra calories to your diet.
They promote ketosis (which will help reduce hunger and decrease calorie consumption).
In general, if a food or beverage has one or more of these characteristics, it will probably be found on one of the dozens of “fat burning foods” or “fat loss foods” lists. When your diet consists primarily of these foods, your chances of reaching your weight loss and health goals will increase significantly.
Here’s a brief list of high-fat foods from Dr. Axe that will accelerate weight loss, as well as help you succeed on the keto diet! Remember, beyond losing weight there are many other benefits to enjoy!
Here are examples of high-fat, low-carb foods on the ketogenic diet food list:
Your keto meals should contain high amounts of healthy fats (up to 80 percent of your total calories!), such as olive oil, coconut oil, grass-fed butter, palm oil, and some nuts and seeds. Fats are a critical part of every ketogenic recipe because fat is what provides energy and prevents hunger, weakness and fatigue.
Keto meals also need all sorts of non-starchy vegetables. What vegetables can you eat on a ketogenic diet without worrying about increasing your carb intake too much? Some of the most popular choices include broccoli and other cruciferous veggies, all types of leafy greens, asparagus, cucumber, and zucchini.
In more moderate amounts, foods that are high in protein but low- or no-carb, including grass-fed meat, pasture-raised poultry, cage-free eggs, bone broth, wild-caught fish, organ meats and some full-fat (ideally raw) dairy products.
Here are more “rules” when increasing your fat intake on the keto diet, according to Healthline.
If you want to try a ketogenic diet, follow these basic rules:
Eliminate carbs: Check food labels, and aim for 30 grams of carbs or fewer per day.
Stock up on staples: Buy meat, cheese, whole eggs, nuts, oils, avocados, oily fish and cream, as these are now staples in your diet.
Eat your veggies: Fat sources are high in calories, so base each meal on low-carb veggies to fill your plate and help keep you feeling full.
Experiment: A ketogenic diet can still be interesting and tasty. You can even make ketogenic pasta, bread, muffins, brownies, puddings, ice cream, etc.
Build a plan: It can be hard to find low-carb meals for when you're on the go. As with any diet, it is important to have a plan and go-to snacks or meals.
Find what you love: Experiment until you find the ultimate keto diet for you.
Track progress: Take photos, measurements and monitor your weight every 3 to 4 weeks. If progress stops, try reducing portion sizes slightly.
You may be surprised to learn that meat is an excellent thing to eat on the keto diet. However, according to Low Carb Yum, it’s important to pay attention to the quality of meat you consume. In other words, while it’s okay to eat meat, in general, it’s best to stay away from processed foods. You’ll also be pleased to find out that fatty cuts of meat can help you burn more fat.
You’ve likely heard that eating meat is bad for you. In particular, red meat. Red meat consumption, some studies demonstrate (like this one), leads to a higher risk of colorectal cancer.
However, what most of these studies fail to take into account is the quality of the meat.
Yes, processed meat is bad. (Think: most commercial bacon, ground beef, pork, factory-farmed chicken, packaged deli slices, cured meats.)
However, grass-fed beef and bison are healthy. So, too, is virtually any animal that lives in its natural setting and feeds on its natural diet. When you eat a slice of grass-fed beef, you’re consuming the beneficial nutrients that the cow ate. This includes omega-3 fatty acids. And CLA, which is another healthy fatty acid. In fact, CLA may help reduce cancer.
The advice to avoid processed meats is a little misguided. After all, that piece of grass-fed beef you’re about to sink your teeth into has been processed.
Ruled.me says that nuts are excellent for increasing your body’s fat burning. Even though they have a high-fat content, it’s the good fat that can increase your metabolism and promote weight loss.
Despite being high in fat, nuts are not as fattening as you would expect. Studies have shown that eating nuts can improve metabolic health and even promote weight loss.
This is primarily due to the fact that they contain plenty of fiber, which increases our feeling of fullness and reduces calorie consumption.
Although all nuts are low in net carbs, the amount varies quite a bit among the different types.
To help you figure out how you can fit them into your keto diet, here are the carb counts for 1 ounce (28 grams) of the most widely consumed nuts:
Almonds: 6 grams total carbs (3 grams net carbs)
Brazil nuts: 3 grams total carbs (1 gram net carbs)
Cashews: 9 grams total carbs (8 grams net carbs)
Macadamia nuts: 4 grams total carbs (2 grams net carbs)
Pecans: 4 grams total carbs (1 gram net carbs)
Pistachios: 8 grams total carbs (5 grams net carbs)
Walnuts: 4 grams total carbs (2 grams net carbs)
Need a few keto-friendly snacks that will help you burn fat all night long? Below are a few ideas from Thrive Strive:
Cottage Cheese-Filled Avocado:
I love avocados.
They might be the greatest food in the world. It kind of sucks how quickly they can turn brown but great things don’t last forever.
Mixing an avocado with full-fat cottage cheese can provide you with a great snack loaded with the nutrients that your body needs.
All you need to do is remove the pit from one-half of an avocado and fill the space with 2 oz of cottage cheese.
Mix in some cayenne pepper or regular pepper for some extra spice.
When it comes to beef jerky you don’t want to buy anything that you find at the gas station. The problem with that stuff is that it is usually packed with sugar.
Instead, you want to find to find jerky that is carb-free which can be difficult if you just go down to your grocery store. There are plenty of options that you can find online thankfully.
Right now I’m really enjoying Nick’s Sticks which are made from grass-fed beef. The benefit of grass-fed beef is that it is packed with omega-3 which is a definite plus from a midnight snack.
In summary, Kettle and Fire provide a great list of the best fat burning foods to consume while on keto. These healthy fats and veggies should consist of 75% of your diet.
Veggies: leafy greens, broccoli, brussels sprouts, cauliflower, asparagus, bok choy, zucchini, bell peppers, white mushrooms
Healthy fats: flaxseed oil, MCT oil, coconut oil, olives, olive oil, organ meats, tallow, omega–3 egg yolks, nut butter, avocado oil, almonds, macadamia nuts, walnuts
Animal fats: fish (salmon, halibut and mackerel), organ meats (liver, bone marrow, tongue, bacon), lamb, shellfish (crab, lobster, shrimp), ghee
Nuts and seeds: sugar-free nut and seed butter (no peanut butter), pecans, cashews, pine nuts, sunflower seeds, flaxseed, brazil nuts
Other: 100% dark organic cocoa powder or chocolate, spirulina, almond flour, mineral water, tea or coffee (no added sugar), unsweetened nut milk (almond milk, hemp milk, coconut milk)
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