Many who try the keto diet will never reach that stage where ketosis comes into play. Ketosis is where the body turns to burning fat instead of carbs for energy. To actually reach ketosis, you need to follow a good plan and add these foods to your diet. The main topic today is nutrient-dense keto foods. The problem we face is that certain nutrients are extremely easy to get, and some are very difficult. When it comes to vitamins, especially D, they are the least hard to come by. However, as an “all-natural” source of ketone bodies (ketones), there may not be much you can do to get this vital nutrient in a sustainable way. Fortunately, starting your journey into a low carb lifestyle and a low carb diet can help you achieve nutritional ketosis .
While vitamin k1 is certainly one of the easiest vitamins to go after, it helps to know your source. Though most of us get the vitamin from dairy products or by consuming potassium rich foods such as bananas and avocados, our body is unable to produce vitamin k1 on its own. This vitamin must be obtained through supplements. On the contrary, many people have a difficult time with potassium consumption as it can be very tedious to find a high enough amount. Minimally seven cups. You can get a lot of potassium from foods, but you also need to take care of your magnesium level. Magnesium is another mineral that simple gets missed out on. It is an essential mineral that a lot of people are deficient in and it will work with a number of vitamins and minerals, including calcium, iron, and zinc to help your body function properly.
We have no problem with vitamin A as a nutrient or a food additive. What we do have problems with is people confusing vitamin A with the active form of vitamin A known as retinol. Many web articles provide misinformation about vitamin A. The first step to resolving this issue is to understand that both vitamins A and beta-carotene are important in human health.
Vitamin A can also be found in many food items. It’s mainly in a beta-carotene type, which is a precursor, which means you need to convert it, and rarely does anyone get any significant quantity of retinol from consuming vegetables because number one: The conversion factor is so low and on top of that, 45 percent of the populace has a mutation with their genes that doesn’t enable them to convert this chemical into retinoic acid.
Vitamin A is integral to the growth and development of the body. Vitamin A can be found in various food items, but it is usually converted to a less usable form by the body. Consumers whose diets lack adequate vitamin A may have some other conditions including dry eyes or skin, anemia, inflammation, bone fractures, and decreased immune function.
Now, another one of the ones I wanted to talk about is omega-3 fatty acids. This is one that is somewhat difficult to get unless you’re consuming fatty fish, organ meats, or grass-fed animal products. Now you can get omega-3 fatty acids in algae and fish. But the precursor to the omega-3 fatty acid DHA is ala, which is in walnuts. The key to omega-3s is not to have them, but it is to eat the right things in the right amounts. Without a healthy balance of nutrients from a variety of food sources, dietary omega-3 fatty acids will be missing in your diet. This is where walnuts, chia seeds, flaxseeds, and leafy greens come in; these foods are packed with omega-3 fatty acids.
If there’s one thing that seems to be pretty much universally agreed upon by vegetarian, vegan, and omnivorous people alike, it’s that most of us just don’t get enough protein. Which means we need to be more than a little concerned about what we’re eating on a daily basis. While the meat industry is busy getting high marks for sustainability and animal welfare, trace minerals are something that vegans have proven, once and for all, is very important to eating right.
So the next nutrient set we’re going to talk about is trace minerals. Many people are deficient in trace minerals. Unless you’re eating sea food or kelp or shell fish there won’t be many trace minerals. However, there are still plenty of trace minerals in organ meats. As we continue on with this list and discuss what foods are high in certain nutrients, we’ll take a look at some other additives to watch out for, like MSG.
Then we get to the subject of heme iron. As a bioavailable form of iron, it’s in animal products. It’s in red meat, poultry, and seafood. The least bioavailable is non-heme iron, like in leafy vegetables and beans. A perfect diet includes a combination of both plant and animal foods. Iron isn’t a terribly complicated nutrient. The two primary forms of iron are heme (animal sources), and non-heme (non-animal sources). However, non-heme iron is a bit more easily absorbed by humans — meaning it’s good for vegans who are iron deficient. So the best food sources of iron are red meats like beef, lamb, and pork.
Then we get to the subject of spinach! Who knew that you have iron in plants? That’s pretty great: It’s a non-heme iron (meaning that it is bound to a protein carrier, rather than being found in the cell as free-floating heme iron is) in plants. If you’re looking for the most bio-available form of iron, choose animal foods over plants!
Let us not forget b12. B12 is in animal products now; crops give us a reasonable amount of vitamin c and get a fantastic amount of vitamin c from berries like blueberries, blackberries with a low glycemic index. Many people are working to get their vitamin c from fruit, but the problem is that there’s just too much sugar from the fruit. The fruit nowadays continues to be grown with elevated levels of sugar carbohydrates, so we will not recommend that, but you can get a fantastic amount of vitamin c from vegetables that are low in sugar despite the fact that they’re high in carbohydrates. Regardless a good deal of that carbohydrate is fiber, which does not affect your blood sugar. Despite the fact that antioxidants and phytonutrients in our meals are not classified as essential nutrients, I will add this to the list only because there are so many advantages of these phytonutrients. For instance, the phytonutrients in garlic, specifically the anti-cancer antimicrobial, are off the charts.
Many herbs and spices and types of vegetables like cruciferous give you additional nutrients such as phytonutrients that go way beyond just the crucial nutrients that most people think. If we have a look at the most nutrient-dense foods on top of the list, we’ve got organ meats, grass-fed liver, naturally, grass-fed brains and hearts are loaded with bioavailable nutrients. You don’t need much of it, but a little bit regularly would be very helpful. Additionally, vitamin k2, which I have not talked about what is in organ meats; it’s in fatty meats in egg yolk, in grass-fed dairy.
Then we get shellfish, which not only has the omega-3 fatty acids, but it’s loaded with trace minerals and vitamins. Salmon is a wonderful source of omega-3 fatty acids, also it has trace minerals and a great source of protein. We’ve got cruciferous vegetables, so we’ve got ample amounts of anti-cancer phytonutrients, but we also have potassium, magnesium, trace minerals, and even vitamin Nevertheless, we aren’t getting retinol from cruciferous vegetables.
I put in here salads or leafy greens to your potassium and your calcium also it’s vitamin c and many other great nutrients together with an abundance of the b vitamins. Number six grass-fed meat types have an fantastic spectrum of nutrients, a great diversity of b vitamins, minerals, as well as antioxidants. Then we get to the topic of eggs. Now the protein in eggs is very different from the protein you’d get from meat. We’re dealing with an embryo that provides you unique kinds of nutrients versus animal muscle protein. However, the egg yolk is loaded with all the active form of vitamin a, which is retinol. The egg has an outstanding balance of nutrients, pretty much every nutritional supplement except vitamin c. The egg yolk has choline, which prevents the fatty liver, helps your nervous system, and has virtually all the fat-soluble vitamins, such as k2. We don’t want to neglect the egg as one of the best ways to reach ketosis.
We often associate seafood with protein. But there are many types of fish that are quite lean and low in fat — the whitefish such as cod, haddock or salmon are great examples. For those on low-carb diets, shellfish are much lower in carbs and healthier than beef, poultry or pork. Seafood is also an excellent source of nutrition, including lean protein, vitamins B12 and D, selenium, iron, zinc and calcium.
It’s time to ditch your fad diet and remember to work with nature, rather than against it. High-quality seafood is loaded with protein and fat, which are essential for good health. The types of fish on the list are highly nutritious and have been proven nutritious for humans. Including these in the diet is a win-win situation all around. Stick to high-quality proteins like wild or sustainably farmed seafood, which also happen to be a great source of healthy fats and selenium.
Nuts are your new BFF, right? They are a great source of healthy fats with an excellent source of protein. Also, they’re little and usually pretty tasty. If you’re looking for a snack that’s filling, but doesn’t tend to make you feel hungry again a few hours later, nuts can be the perfect go-to. Get ready — they’re one of the keto diet’s most loved treats!
Nuts and seeds are your go-to snacks if you’re looking for a nutritious alternative to the usual chocolate bars. They’re an excellent source of protein to keep you fuller longer and deliver healthy fats. For those on the keto diet, nuts have a lot going for them, including a very low carbohydrate count: just one ounce of almonds contains 10 grams of carbs, about 2 percent of your total daily carb intake.
Don’t you wish all foods tasted like nuts and seeds? The keto diet is one of the most popular diets out there, but if you’re not familiar with it, you may not know that nuts and seeds make up a big part of the ketogenic eating plan. So, make sure to add them to your meal plans.
Cheese is high in fat, but it’s also a great keto food! So many people turn to cheese to support their attempts at low carb eating — and for good reason. Cheese is high in fat, but it provides plenty of protein and healthy fats. It’s also rich in calcium and vitamin D, and contains no carbohydrates.
Cheese is not the devil, and for those who worry too much about carbohydrates on a ketogenic diet, cheese can be part of the solution. It’s basically a vehicle for fat, so if you’re sticking to a strict keto diet you most likely won’t be able to use it to your heart’s content. Cheese isn’t as filling as butter and doesn’t all at once curb the appetite like some low-carb veggies.
Cheese is high in fat and protein, which are great for a keto diet. However, an ounce of cheese has about 30 percent of the daily value for saturated fat. So if you’re worried about heart disease, slice it into smaller portions.
I mentioned fruits have too much sugar, but potatoes really have a decent amount of potassium and other nutrients such as vitamin c but they’re high in starch. Therefore, even though it might have some nutrients, I’m not going to add this to the list. Even though grains have certain nutrients okay like the b vitamins, they’re high in phytates, which block certain trace minerals, so they’ve properties of anti-nutrients, and plus, they are also high in carbohydrates.
There are particular vegetables which are high in oxalates like spinach, by way of instance, and rhubarb, which will block calcium, and they can also include a lot of different problems to your life as though they may give you arthritic pains as well as kidney stones. Therefore, even though spinach and Swiss chard has a great deal of nutrients they also have anti-nutrients as well.
In this new era, eating healthy means you can enjoy your caffeine. Unsweetened teas and coffees are keto-approved, so when you’re craving some joe, don’t sweat the sugar. Other chemicals like tannins in coffee and tea have variables that deplete nutrients as well, but only if you’re consuming large quantities of them. So if you are drinking tea daily and coffee, it might be depleting a lot of crucial nutrients unless you put those back in.
All right, friends, so there you have it, the seven most nutrient-dense foods. Before you go if you have a question about a product or you are new to keto. You want to learn how to start keto, or you’re on keto, and you need a debug because it is not going as smooth as I’ve a ketosis consultant standing by to help you.
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