Written By Kaleigh Lutz
Grass-fed raw dairy products may be some of the healthiest foods to eat on a ketogenic diet menu. For example, grass-fed raw butter is basically pure raw fat; it has zero carbs, zero sugars and zero grams of protein. As you can see, most of butters' fat is saturated. If you're on a ketogenic diet, you probably already know that saturated fat is healthy. RAW FAT is even better!
When it comes to dairy, choosing products that are full-fat instead of low-fat or fat-free is preferred. Grass-fed raw butter, Grass-fed raw cheese and Grass-fed raw cream is not only more nutritious, but people who consume full-fat dairy products have a reduced likelihood of being overweight or obese. This is because the saturated fats keep them fuller for longer.
These foods contain vitamins A, D, E and K, and essential fatty acids like omega-3s and CLAs. These nutrients are anti-inflammatory, balance insulin levels, increase metabolism, support digestive health, and give detoxification pathways a jump start so that you can burn fat more efficiently!
Raw Grass-fed butter, cheese or cream are some of the best foods to eat on a ketogenic diet.
Learn more about the fat soluble vitamins in raw dairy products
You should base the majority of your meals around these foods:
Meat: Red meat, steak, ham, sausage, bacon, chicken, and turkey.
Fatty fish: Such as salmon, trout, tuna, and mackerel.
Eggs: Look for pastured or omega-3 whole eggs.
Raw Butter and cream: Look for grass-fed when possible.
Raw Cheese: Unprocessed cheese (cheddar, goat, cream, blue, or mozzarella).
Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
Healthy oils: Primarily extra virgin olive oil, coconut oil, and avocado oil.
Avocados: Whole avocados or freshly made guacamole.
Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
Condiments: You can use sea salt, pepper, and various healthy herbs and spices.
HERE IS A SAMPLE KETOGENIC DIET MEAL PLAN FOR ONE WEEK:
MONDAY
Breakfast: Bacon, eggs, tomatoes, topped with raw shredded cheese.
Lunch: Chicken salad with olive oil and feta cheese.
Dinner: Salmon with asparagus cooked in raw, grass fed butter.
Suggested to have Whole Raw Milk daily.
TUESDAY
Breakfast: Egg, tomato, basil and raw cheese omelet.
Lunch: A ketogenic raw milkshake using Whole Raw Milk.
Dinner: Meatballs, raw cheese and vegetables.
Suggested to have Whole Raw Milk daily.
WEDNESDAY
Breakfast: A ketogenic raw milkshake using Whole Raw Milk.
Lunch: Shrimp salad with olive oil and avocado.
Dinner: Pork chops with raw cheese , broccoli and salad.
Suggested to have Whole Raw Milk daily.
THURSDAY
Breakfast: Omelet with avocado, salsa, peppers, onion and spices.
Lunch: A handful of nuts and celery sticks with guacamole and salsa.
Dinner: Chicken stuffed with pesto and raw cheese , along with vegetables.
Suggested to have Whole Raw Milk daily.
FRIDAY
Breakfast: Raw whole kefir with peanut butter, and cocoa powder. (Vanilla Raw Kefir is also AMAZING)
Lunch: Beef stir-fry cooked in coconut oil or grass fed raw butter with vegetables.
Dinner: Bun-less burger with bacon, egg andraw cheese
Suggested to have Whole Raw Milk daily.
SATURDAY
Breakfast: Ham and raw shredded cheese omelet with vegetables.
Lunch: Ham and raw cheese slices with nuts.
Dinner: White fish, egg, and spinach cooked in grass-fed raw butter.
Suggested to have Whole Raw Milk daily.
SUNDAY
Breakfast: Fried eggs with bacon and mushrooms.
Lunch: Bunless burger with salsa, raw cheese, and guacamole.
Dinner: Steak and eggs with a side salad.
Suggested to have Whole Raw Milk daily.
HELPFUL LIST OF FOODS TO AVOID
Any food that is high in carbs should be limited.
Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:
Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
Fruit: All fruit, except small portions of berries like strawberries.
Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
Low-fat or diet products: These are highly processed and often high in carbs.
Some condiments or sauces: These often contain sugar and unhealthy fat.
Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
FIND RAW DAIRY PRODUCTS
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Kaleigh Lutz
