Keto Essentials List

Friday January 18, 2019

Ketoessentials

So many options you can take this in any direction you want to!  People would choose the ones they feel are a fit for them and would help them the most.  These products make the transition to the keto lifestyle a lot easier.

Coconut oil

Grass-fed butter

Leaf Lard

Himalayan Sea Salt

Ghee

Stevia drops

Swerve powder

Coconut milk canned 

Avocado mayo

Kelp noodles

Chicken Broth powder

Collagen

Coconut oil 

Essential for sautéing vegetables, adding to treats, and maybe even your coffee. Contains fats called medium-chain triglycerides (MCTs) which are rapidly absorbed, taken directly to the liver, and used immediately for energy.

Grass-fed butter

High in CLA (conjugated linoleic acid) an anti-inflammatory omega 6 linked to fat loss. Grass-fed butter has been shown to have a higher Omega 3 and vitamin content than grain fed butter.

Leaf Lard

Lard is rendered pork fat, excellent for high heat cooking. Leaf lard specifically comes from the visceral, or soft fat from around the kidneys and loin of the pig and has a very soft spreadable consistency at room temperature.  Sauté, roasted veg, and adding fat to meat when cooking.

Himalayan Sea Salt

With lower insulin levels our bodies expel sodium at a much higher level than before keto and sodium intake needs to increase to about 2 tsp a day.  Go ahead and salt your food and broth.

Ghee

Butter is heated, and the milk solids are removed, also called clarified butter.  This means even less lactose and casein in ghee than in butter for sensitivities, and it does not burn as easily.

Stevia drops

Stevia is an extract from a leaf and is about 300 times sweeter than sugar cane.  The drops and flavored drops are super convenient and mix into liquids easily.

Swerve powder

Erythritol does not affect blood sugar or insulin levels and is approximately as sweet as sugar cane. One of the few sugar alcohol sweeteners that does not cause digestive upset.  The powder mixes into liquids easily, the granulated has the consistency of sugar.

Coconut milk cans -

High in fat, low in carbs, canned coconut milk is great in any recipe calling for milk or cream, especially sauces.  Also called full fat coconut milk in recipes.

Avocado mayo

The key to making mayonnaise keto friendly is choosing one made from a healthy oil.  Avocado oil mayo is ideal, tastes great, and we can count it as a good fat.

Kelp noodles

Zucchini noodles are a favorite, but these kelp noodles are much closer to that “pasta” experience.  Zero carbs, quick and easy to prepare.

Chicken Broth powder

Hydrating, satisfying, full of nutrients and electrolytes bone broth is excellent beverage on the keto diet. Stir in a pat of butter or tsp of MCT oil for some extra energy and drink warm or add to your recipes in place of water.

Collagen 

Collagen powder supplies protein peptides that support healthy gut, hair, skin, nails, bones and joints.  One tablespoon supplies about 8g of protein, and it mixes well into hot or cold liquids.

 

Top Supplements to Support Keto (6)

MCT

Electrolyte

Magnesium

High fat Digestive Enzyme

Greens Powder/Multi

Omega 3

 

MCT oil (and/or MCT Powder

Instant energy for the brain and body to help you get through the transition to fat burning those first few weeks.  It can help increase your energy, decrease hunger cravings and fend off the keto flu.  Mild taste, an easy addition to beverages or even take a teaspoon straight up.

Electrolyte   

Electrolyte balance, including an increased need for sodium and potassium, needs extra attention when in ketosis, especially during that first few weeks of transition.  It can be challenging to find a formula without added ingredients and sugar.

Magnesium

Studies have shown most people are deficient in magnesium, yet it is essential for over 300 biochemical reactions in the body.  Magnesium balance is especially important with keto to prevent leg cramps and support energy levels.

High fat digestive enzyme

Adapting to a diet higher in fats can cause digestive upset for some people.  Taking a digestive enzyme blend to help break down fats (lipases) and proteins (proteases) is an easy solution.

Greens Powder or Multi

The keto diet limits our carbs and vegetables to induce ketosis.  With a focus on nutrient dense foods it is possible to get sufficient phytonutrients, vitamins and minerals.  However, this can be challenging especially when first starting out.   Consider adding in a Greens Powder blend or Multi daily to ensure there are no deficiencies in your diet

Omega 3

When consuming high fats on the keto diet it is important to maintain a good balance of Omega 3 to Omega 6 fats sources.  Specifically, EPA and DHA are key Omega-3 fats integral in all cell membranes, highly anti-inflammatory and essential for brain neuron communication. As the food sources are fatty fish and algae, it can be difficult to have a steady supply of these in the diet without supplementation. 

 

Other Options for Essentials:

Olive oil

Olives and olive oil contain a phenolic compound which is anti-inflammatory

Ketone Strips 

Lily’s chocolate bars

The cocoa in dark chocolate contains many flavanols and is high in antioxidants.  When buying chocolate or any cocoa product, read the label to make sure it has no added sugars and a minimal amount of carbs per serving.

Goodness Fat bomb 

Seasnax 

Good olives

Avocado oil

Macadamia nuts

Almond butter

Primal kitchen salad dressings - balsamic vinaigrette

Organic cauliflower and cruciferous veggies

Cruciferous vegetables make great substitutes for higher-carb foods and are packed with Sulforaphane which protects the cells from oxidative stress and removes toxins from the body.

Organic Avocados

avocados are high in several vitamins and minerals, including potassium. A medium avocado has only 2 grams of net carbs

Grass fed meats

Pastured eggs

The yolk contains essential vitamins and minerals and is a great source of choline an essential nutrient not easy to get enough of.  High in antioxidants lutein and zeaxanthin, well studied for eye protection.

Sugar free bacon

Herbal tea

Flavored water

Almond flour

Coconut flour

Vitamix

Spiralizer