Macro Marvels: 19 Essential Food Products to Fuel Your Keto Journey!

During a keto diet, it’s important to choose food products that are low in carbohydrates and high in healthy fats.

Here are my top 19 food products that can help fulfill your macro element needs on a keto diet:

1. Avocado: A nutrient-dense fruit that is high in healthy fats, fiber, and various vitamins and minerals. (9 g. of carbohydrates per 100 g.)
2. Olive oil: A staple in Mediterranean cuisine, rich in monounsaturated fats and antioxidants. (0 g. of carbohydrates per 100 g.)
3. Coconut oil: Contains medium-chain triglycerides (MCTs), which can be easily converted into ketones for energy. (0 g. of carbohydrates per 100 g.)
4. Salmon: A fatty fish that provides omega-3 fatty acids, protein, and vitamin D. (0 g. of carbohydrates per 100 g.)
5. Eggs: A versatile and nutritious source of protein and healthy fats. (1 g. of carbohydrates per 100 g.)
6. Grass-fed beef: A great source of protein and healthy fats, along with important micronutrients like iron and vitamin B12. (0 g. of carbohydrates per 100 g.)
7. Butter: High in saturated fat, butter can be used for cooking and adding flavor to dishes. (0 g. of carbohydrates per 100 g.)
8. Cheese: Full-fat cheese is low in carbs and provides protein and fats. Options like cheddar, mozzarella, and cream cheese are popular. (~2 g. of carbohydrates per 100 g.)
9. Greek yogurt: Full-fat Greek yogurt is low in carbs and high in protein. Opt for unsweetened varieties.  (3-4 g. of carbohydrates per 100 g.)
10. Leafy greens: Vegetables like spinach, kale, and lettuce are low in carbs and high in vitamins and minerals. (1-5 g. of carbohydrates per 100 g.)
11. Cauliflower: Versatile and low in carbs, cauliflower can be used as a substitute for rice, mashed potatoes, or made into cauliflower pizza crust. (3 g. of carbohydrates per 100 g.)
12. Broccoli: A nutrient-packed vegetable high in fiber and low in carbs. (7 g. of carbohydrates per 100 g.)
13. Almonds: A low-carb nut option rich in healthy fats, fiber, and vitamin E. (9 g. of carbohydrates per 100 g.)
14. Chia seeds: High in fiber and healthy fats, chia seeds are also a good source of omega-3 fatty acids. (44 grams of carbohydrates, but 34 grams of this is dietary fiber, resulting in only 10 grams of net carbs.)
15. Flaxseeds: Rich in fiber and omega-3 fatty acids, flaxseeds can be ground and used in recipes or as an egg substitute. (29 grams of carbohydrates, but 27 grams of this is dietary fiber, resulting in only 2 grams of net carbs.)
16. Coconut milk: A creamy dairy-free alternative high in healthy fats and low in carbs. (2-3 g. of carbohydrates per 100 g.)
17. Pork rinds: A crunchy snack option that is low in carbs and high in protein. (0 g. of carbohydrates per 100 g.)
18. Dark chocolate: Choose dark chocolate with a high percentage of cocoa and minimal added sugars for a treat. (10-15 g. of carbohydrates per 100 g.)
19. Berries (e.g., strawberries, blackberries): These fruits are lower in carbs compared to other fruits and can be enjoyed in moderation. (5-10 g. of carbohydrates per 100 g.)

Regarding carbohydrate intake, it’s important to note that the specific amount can vary depending on factors such as personal goals and individual needs. However, a typical range for daily carbohydrate intake on a keto diet is usually around 20-50 grams of net carbs (total carbs minus fiber) per day.