Keto Essentials List

Mar 9, 2021

We carry over 5300 keto friendly products. For the essentials list we looked at what items make living the keto lifestyle easier for us. 

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, roasting vegetables 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 teaspoons 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 flavoured 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 kind has the same consistency of sugar.

Coconut Milk

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 favourite, 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 an excellent beverage on the Keto Diet. Stir in a pat of butter or teaspoon of MCT oil for some extra energy and drink warm or add to your recipes in place of water.

Top Supplements to Support Keto

Collagen 

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

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.

Electrolytes   

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 Enzymes

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 Vitamin/Mineral

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 fat 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.  

Treats

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 Healthy Eating Truffle Bites - a.k.a fat bombs 

Seasnax seafood snack

Macadamia Nuts 

Herbal Tea

Flavoured Water

 

EQUIPMENT

Vitamix

Spiralizer

All information and tools presented and written within this article are for educational and Informational purposes only. Any nutrition, lifestyle and product recommendations are not intended to diagnose, treat, cure, or prevent any disease. Before starting any new supplements, diet and exercise program please check with your doctor or practitioner.

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