Like fruits, Boyer recommends consuming keto-friendly low-starch vegetables like leafy greens, cauliflower, zucchini and broccoli. This ensures you are getting enough variety of nutrients, minerals and vitamins in your diet.
To make sure you are consuming enough vitamins and minerals, many keto followers tend to add keto-friendly fats (this includes avocados, coconut oil, MCT oil and flaxseed oil) to their diets through tasty vinaigrettes and nutritious smoothies, according to Boyer. However, these fats do not include butter, lard, soybean and hydrogenated oils, which are often loaded with sugar.
Fattier nuts and seeds, however, are recommended, as the Nutrition Twins suggest trying pumpkin seeds, macadamia nuts, walnuts and cashews if you are looking to add a bit of variety into your diet. Omega-rich fish like salmon, mackerel and sardines are other heart-healthy options they also recommend.
According to Boyer, the body doesn't retain water well when it's in ketosis, so it's always important to hydrate all day long (try to drink 10-12 glasses of fluids each day). But instead of grabbing sugary and artificial energy drinks, she recommends drinking clean and nutritious beverages like bone broths and stocks.
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Try to pick the right proteins
Although protein is key to the keto diet, Boyer says this is not an invitation to live on processed meats like bacon and chorizo. Instead, she recommends choosing air-chilled (and cruelty-free) skin-on/bone-in chicken and turkey, as well as selecting sustainably sourced seafood and grass-fed organic lean beef, lamb and pork.
You don't need to avoid dairy on the keto diet but the Nutrition Twins recommend choosing dairy that is lower in carbs such as unprocessed goat, cheddar, mozzarella and blue cheese.
