The ketogenic diet encourages the burning of fat and consequently ketosis. This happens by reducing carbohydrate sources to the maximum. To do this, we must base our dishes on protein and fatty but healthy meats. We will show you 11 foods that are quality fats and is rich in protein. These foods are highly recommended for adding to your keto diet. (And you will learn recipes to prepare them).
Quality protein sources
There is no use just looking at proteins, because proteins accompanied by good, satisfying, and quality nutrients are recommended.
Thus, we recommend reducing as much as possible the ultra-processed foods that could offer proteins such as cold cuts, sausages, or fish substitutes such as baby eels or surimi, which could also contain sugars and interrupt ketosis.
On the contrary, we recommend the following protein-rich foods for our keto diet :
The egg is the protein portion of the egg and brings almost no fat, provides vitamins water-soluble, and is very versatile for cooking in our keto diet.
Fish and shellfish
Whether it is blue fish with healthy fats, white fish with lean proteins, or various seafood, we can obtain good proteins with their consumption and they also provide vitamin D, potassium, iron, and other quality nutrients to our keto diet.
Turkey and chicken breast
They are the leanest meats and with more protein than we can obtain. In addition, they offer us iron and potassium along with vitamins of the B complex, therefore, they are satiating and very advisable for a keto diet.
Cheeses, especially fresh
All cheeses are good sources of protein that are accompanied by calcium, vitamin D, potassium, vitamin A and other beneficial nutrients, but fresh cheese is one of the most advisable options due to its low-fat content and its great utility when cooking.
Lean red meat
Among the quality meats that we can use in the keto diet are lean red meats such as sirloin, tenderloin, shoulder, and other cuts of pork, lamb, or beef.
Unsweetened plain or Greek yogurt
To obtain proteins with a low proportion of carbohydrates, it is recommended a yogurt without flavor or added sugar and as natural as possible. Good options are plain or Greek yogurt.
With them, we can make a simple sauce, some glasses of yogurt, and avocado tartare in which we recommend reducing the amount of fruit or some Turkish eggs with yogurt.
For those who follow a vegan or vegetarian diet, nuts are a good source of vegetable proteins that are also accompanied by fiber, vitamins, minerals, and healthy fats.
They are very satisfying and with them, we can make from an aperitif to a spread, vegan (without dates) or protein flours by grinding nuts such as almonds for example or another.
Like nuts, seeds provide fiber, plant proteins, and unsaturated fats that are easily satisfying, also providing micronutrients that the body needs.
With seeds, we can make from crackers for breakfast, to a snack to consume between meals or a vegan dessert using the thickening properties of chia.
It is an oily legume but its composition is very similar to dried fruit and therefore, it provides few hydrates with many vegetable proteins and unsaturated fats.
With peanuts we can make homemade peanut butter to spread, a vegan salad with a minimum of carbohydrates or, toast them to consume them as such as a snack or healthy appetizer
It is a derivative of soy that above all offers protein. Although it has a minimum of carbohydrates, we can use it in moderation in vegan and ketogenic diets.
With tofu, we can make a stir fry, a scrambled egg, grilled tofu, or a dessert without sugar and suitable for vegans.
Among the vegetable protein sources, we also find seitan that can be used as a substitute for meat in vegan preparations.
Thus, for our keto diet, we can prepare seitan with almond sauce or grilled as if it were a steak.