21 Best Keto Protein, Fats, Carbs

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With many people either having gained weight during COVID or just maintaining higher weight/fat than they desire, I wanted to re-share my 21 Best Keto Foods.

Now, I don’t teach Keto.

It’s too difficult and unnecessary.

Furthermore, anyone who tells me they are starting Keto, usually tells me they have quit Keto within a few weeks.

There is no ‘one size fits all diet.’

However, some aspects of Keto are spot on and will help people to lose weight, drop body fat and improve the quality and length of their lives.

Also, exercise will help with any dietary approach, especially strength training exercises done properly for someone’s skeletal joint limitations.

Pain in the:

  • Knees
  • Back
  • Shoulders
  • Hips
  • Neck
  • or other
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The Keto diet consists of:

  • Ultra-Low or no Carbs (0-5%)
  • Low to moderate Protein (15-25%)
  • Extreme and High Fat (70-80%)

See the cheat sheet below:

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Many people have asked me for a more detailed food list like the kind I provide my private clients to help them with their food choices.

All foods are one of three macro-nutrients:

  1. Protein
  2. Fats
  3. Carbohydrates

Let’s start with Protein:

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Protein – is a Greek word that translates into: First Importance.

Protein is made up of 22-Amino Acids of which 9-are called Essential Amino Acids or complete proteins.

And the reason it is first important and essential for these 9 amino acids is that it is necessary to rebuild and repair all of the muscle tissue of the human body.

And not just the 639-skeletal muscles, but also smooth muscles of the organs and cardiac/pulmonary (heart and lungs).

Otherwise, a person will die from heart failure.

All animal-based proteins are complete proteins and satisfy the Essential Amino Acid requirement.

Here are the best complete proteins on a Keto program, in no specific order:

  1. Eggs
  2. Chicken
  3. Turkey
  4. Fish (all kinds that are wild-caught)
  5. Shell Fish ((all kinds that are wild-caught)
  6. Pork
  7. Beef
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Fats – Dietary fats are essential for human life.

Fatty acids are the backbone for hormone production.

There are over 200-hormones in the human body, and they are messengers necessary for the continence of life.

The most well-known are:

  • Insulin
  • Thyroid
  • Growth Hormone
  • Pituitary hormone
  • Cholesterol
  • Testosterone
  • Estrogen

The low fat and no fat dietary recommendations of the 1960-2000’s in the United States in an effort to lower cholesterol and heart diseases, caused a triple-digit increase in diabetes and dementia and a double-digit increase in heart disease.

When dietary fats are too low, the endocrine (hormone) system can crash causing catastrophic disease and health dangers.

All fats are not equal.  

Some are superstars, some are mediocre and some are bad.

Here are the best dietary fats on a Keto program, in no specific order:

  1. Molecularly distilled cold-pressed fish oil
  2. Australian Macadamia nut oil
  3. Extra Virgin Olive Oil and olives (both black and green)
  4. Avocado oil and avocados
  5. Nuts – especially hazelnuts, walnuts, almonds and Brazil nuts
  6. Heavy cream and butter (churned cream)
  7. Animal fats (especially fish & eggs)
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Carbohydrates – Are not needed or required by the body as it can make its glucose out of protein, dietary fats, or body fat – but I do recommend consuming carbs.

Carbohydrates are single (simple) or double (complex) peptide bonds.

Examples of simple carbs include:

  • Most Vegetables
  • Fruits
  • Candy
  • Milk
  • Honey
  • Sweets

Examples of complex carbs include:

  • Bread
  • Rice
  • Legumes
  • Nigh shade vegetables
  • Pasta
  • Cereal
  • Grains

The main issue with carbs is that many of them can significantly raise your blood glucose levels.  A significant rise that we teach in my practice is anything above 40mg/dl (or 40 Glycemic Index)

A rise in glucose will elevate blood insulin levels.

Insulin rises in response to the increase in sugar as it acts to remove the sugar from your blood vessels.

If sugar is not removed from blood vessels, the body can suffer blood vessel damage (both inflammation and weakening) of the blood vessel wall.

Over time, this will decrease the health of your organs:

  • Heart – heart attack and coronary artery disease
  • Brain- stroke and dementia
  • Kidneys- renal failure
  • Liver- high triglycerides, fatty liver disease and cirrhosis of the liver
  • Eyes- macular degeneration and blindness
  • Toes, feet and fingers – Peripheral nephropathy and eventually amputation

So insulin is needed to capture blood sugar (excess glucose) and remove it from the blood vessels before damage can occur.

It will attempt to transport the insulin/glucose mixture into one of three places:

  1. Muscle tissue
  2. Liver
  3. Body fat

If a person is exercising, especially with weight training, some of the excess glucose will be able to go to the muscle tissue, which is good.  However, it is impossible to build enough muscle to undo a poor diet.

If the liver is full of sugar, like it is for many people, it will decrease the quality of your health.

Also, the only remaining place for insulin/glucose storage will be body fat cells, which can increase in both size and number.

So the trick with carbohydrates is to focus on only consuming carbs that are lowest in glycemic index (blood sugar response)

Here are the best dietary carbs on a Keto program, in no specific order:

  1. Asparagus
  2. Kale
  3. Olives (both a fat and carb)
  4. Avocados (both a fat and carb)
  5. Cucumbers
  6. Black beans
  7. Lentils

Whenever someone is looking to lose weight, drop body fat and get in shape, it is best to start with an accurate baseline to measure trackable results.

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Here are the results of a DEXA scan.

It can measure:

  • Fat weight
  • Bone weight and bone density
  • Lean Tissue weight
  • Measure each limb and body part individually to know ratio of fat/lean weight
  • Tracked over time for success
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Exercise should be done with a Keto diet for best results.

People who exercise with both strength training and cardiovascular training while eating a diet that promotes Keto will:

  1. Burn more body fat
  2. Lose more fat weight
  3. Improve strength
  4. Improve bone density
  5. Have more energy
  6. Are more likely to continue eating better
  7. More likely to have long term success
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Which Diet is BEST for you?

There are so many diets available, to decide which one is most suitable can be confusing.  

Do you have goals to:

  • Lose weight?
  • Drop Body Fat?
  • Improve strength?
  • Decrease pain and injury?
  • Reduce or eliminate medication?
  • All of the above and more?

It’s more than just a trendy diet – it’s a three (3) part process:

  1. The Right Exercise
  2. The Right Diet
  3. Track Progress for success

For best weight loss, body fat reduction and improved health:

I have found that a blended diet works the best. 

Essentially, taking the most appropriate aspects of each diet and tailoring it for the individual.

It troubles me that each year more the 50% of the entire population start some type of diet or fitness program (so people have great intentions), but over 92% fail.

I understand. 

It can be frustrating and confusing for individuals about the best place to start, when to progress, are results occurring and more.

My goal is to help provide clarity, eliminate the clutter and create the best path for individuals to have long-term success while tracking progress.

Most common benefits are:

  • Being Healthy – (Reduce or eliminate medications if any)
  • Having Energy – consistent throughout the day
  • Having Strength – to do the work and activities you want
  • High Self/Body Image – looking the way you want
  • Feeling Good – feeling health and alive

Having these are the cornerstones to a great year and life…

If you’d like help from me and my staff – Click Here

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