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How to Stay Fueled on the Keto Diet


If you follow health trends at all, you’ve likely heard about the keto diet—it’s the latest high-fat, low-carb regimen to drum up attention. What sets this diet apart from the others is that it goes beyond just following a meal plan (although that certainly is a part of it). Keto specifically focuses on achieving and maintaining ketosis—that’s the term for when the body turns to its fat stores for fuel in the absence of carbohydrates.

To reach ketosis, you must strictly limit your carbohydrate intake while eating plenty of fats and a moderate amount of protein (too much protein is discouraged because it can get converted to glucose). The typical keto diet looks something like 75% fat, 25% protein and 5% carbs. Which probably sounds great—eggs and bacon all around!—although it’s a bit more complicated than that.

The biggest challenge for most dieters who are getting into keto is the many foods that are off-limits, which includes those that are surprisingly high in sugar and carbohydrates. Potatoes and most root vegetables, beans and legumes, and even a lot of fruits are a no-no. This is in addition to the foods that you’d expect to be forbidden, like breads, grains, and sweets. Although less rigorous versions of the diet do allow for occasional servings of these sorts of foods, for strict adherents, having a cheat day means risking bringing the body out of ketosis. In short, adopting a keto diet generally takes a lot of determination and getting used to, so you’ll want to give some thought before comitting.

Before starting this or any diet, you should of course consult with your doctor and seek out resources. But if you’re intrigued, here are some of the keto-friendly foods that you can indulge in:

1. Avocados

Everyone’s favorite creamy green veg is high in unsaturated fats as well as vitamins and minerals, making it practically the perfect keto food. You’ll always find a nice tall stack of them in our produce section.

2. Meat and Seafood

Animal proteins can be a good, high-quality source of nutrients and fat—omega-3 rich fish like salmon and grass-fed beef are great examples. Head to our meat and seafood counters for an unbeatable selection.

3. Olive Oil

This wonder oil isn’t just essential to every keto pantry; it has an abundance of nutrients, healthy fats, and antioxidants that make it a true powerhouse. Luckily, we carry a legendary array of bottled-straight-from-the-barrel olive oils in each of our stores.

4. Leafy greens

Greens and other fiber-rich vegetables are important in a keto diet because they take the place of the fiber you’d normally get from grains. And we probably don’t need to remind you that they’re some of the best sources of vitamins and minerals that you’ll find. From kale to Swiss chard to bok choy, we’ve got ‘em all.

5. Tree Nuts

Tree nuts of all sorts are rich in minerals and healthy fats, making them another cornerstone of keto. Almonds, macadamia, walnuts—you’ll find a treasure trove of them in our dried fruits and nuts section.

6. Coconut & MCT

Unsweetened coconut products of all sorts—oil, milk, flour, etc.—are a fantastic source of saturated fats and can be especially useful when making keto-friendly baked goods. Our organic Fairway coconut oil is something you’ll definitely want to have on hand in your keto kitchen. Coconut is also the best natural source of MCTs, which are one of the most effective fats for ketosis. You’ll find MCT supplements


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