Top 15 Keto Friendly Foods to Boost Fat Loss

When starting any diet, most people focus on what not to eat: cheeseburgers, pizza, M&Ms, the list goes on!

But guess what?

it’s just as important to do your research and focus on what foods you should be eating that are not only healthy, but that can also help boost your progress.

These are foods that will help you burn more fat so you can start hitting your weight goals as soon as possible. As long as you’re eating healthy foods, you’re already on the right track, but there’s more you can do to accelerate the fat-burning process so sit tight!

In this article:

We’re going to look at the best “fat burning foods” you should be eating that will help you keep a calorie deficit without having to feel hungry and fatigued on your keto journey.

Metabolism

Metabolism is when your body turns what you eat and drink into energy

You don’t have to starve yourself to lose weight. In fact, there are certain foods you can eat more of that will help you burn more calories.

Essentially, these are foods that have the ability to speed up your metabolism.

That’s not all…

There are several factors at play that will determine an individual’s basal metabolism, such as:

  • Body size and composition: More heavy-set people or those with much more muscle will burn more calories, even at rest.
  • Your age: As you age, you will naturally lose muscle and gain more fat, which slows down the calorie burning.
  • You gender: Women typically have less muscle and more body fat than men who have the same weight and age, so you can expect men to burn more calories.

While weight gain is a result of several things (such as hormones, genetics, diet composition, and lifestyle) metabolism certainly has its role.

While you can’t control the metabolism you’re born with, you can control what you eat (which can affect metabolism) and control your level of physical activity.

Fat Burning Foods

In this list, we’re going to cover keto-friendly foods you should be eating that will help boost your metabolism and help you burn fat quicker. It may sound weird, but dietary fats are among the foods that will help you burn your own body fat.

#1 Avocados

This delicious food clocks in about 80% of its calories from fat and have long been a ketogenic diet superfood. While a whole avocado has about 17 grams of carbs, nearly all of them (13 grams) are fiber which aren’t digestible.

Most keto dieters will tell you that the carbs you count towards your daily allowance should be “net” or “usable” carbs. So carbs that aren’t digestible don’t count.

Avocados are also very nutrient-rich and contain nearly 20 essential nutrients such as folate, vitamin K, vitamin B6, vitamin C, vitamin E, and riboflavin. They are also an excellent source of potassium, a mineral that’s essential on the keto diet.

Related: Keto Multivitamin – Vitamins and Minerals to Supplement on Keto

#2 Mayo

Mayonnaise is not only a great condiment, but it’s also perfect for the keto diet since it’s essentially composed of all fat. Beware, most of the mayo you’ll find on grocery store shelves are made of soybean oil, which is trash for your diet.

This subpar refined vegetable oil contains a high amount of omega-6 fats which can cause inflammation when over-consumed. There are better options!

You can make your own at home (mayo is only an easy combo of egg yolk, oil, and either lemon juice or vinegar). Or you can buy mayo that’s made of a healthier oil, like avocado or olive oil.

#3 Coconut Oil

Speaking of oil, coconut oil is one of the best on the keto diet. It’s primarily made up of saturated fats, 70% of which are medium chain triglycerides (MCTs).

These types of fats are loved by keto dieters because our bodies burn them quickly for energy and so they are less likely to be stored as fat.

Studies have even shown that by including the right amounts of MCTs, subjects are less likely to be obese [1]. After all, your body will easily absorb and metabolize them, and then they’ll be converted into ketone bodies.

#4 Olive Oil

Olive oil is another essential oil on the ketogenic diet because it’s made up of heart-healthy antioxidants and monounsaturated fats.

Olive oil has been shown to be result in a variety of benefits, from improving carb management and promoting heart health to maintaining blood pressure and improving brain function.

#5 Eggs

Eggs are another important food on the keto diet as it’s packed with essential vitamins, minerals, and nutrients that promote brain, vision, and heart health.

They also contain two unique antioxidants zeaxanthin and lutein which gather in the retina of the eye and reduce the risk of eye disease [2].

It also helps that this tasty food contains nearly 0 carbs, only healthy fats, and plenty of high-quality protein.

#6 Bacon

You’ll be very pleased to know that bacon is a great fit for the keto diet due to its fat and protein content. Just be careful for what bacon you select from the grocery store, as not all are created equal.

Read your nutrition labels and avoid bacon that is cured with sugar. While it’s not a ton of sugar, you still want to avoid any unnecessary sugar sources like bacon.

You also want to be sure to not overdo it with your bacon consumption. There are other sources of fat that will give you the right mix of monounsaturated, saturated, and polyunsaturated fats.

#7 Fatty Fish

Opting for cold-water fatty fish is an excellent source of omega-3 fatty acids which are known for supporting things like:

  • Heart health
  • Cognitive function, mood, brain health
  • Immune function
  • Healthy inflammatory response
  • Metabolic function
  • Skin health
  • Vision and eye health

Some of the best cold-water fatty fish that you want to start including in your diet once or twice a week are: sardines, anchovies, mackerel, salmon, and herring.

#8 Beef

Another staple of the keto diet is beef, especially fattier cuts.

Fat and protein aside, beef is also rich in vitamins and minerals, such as selenium, niacin, iron, riboflavin, choline, and vitamins B6 and B12—all which play a hand in promoting our body’s health.

When buying meat at the market, be sure to go for the best quality meats. Organic, pasture-raised animals have nearly 50% more omega-3 fatty acids, so it’s worth it!

#9 Poultry

Just like with beef, try to eat fattier cuts of poultry such as the legs and thighs for the most health benefits.

You also want to get the best quality you can afford. After all, pasture-raised chickens will have a much healthier nutritional profile than regular chickens.

Poultry is also great for the keto diet because it contains a variety of vitamins and minerals, including vitamins B3, B6, and B12, phosphorus, selenium, pantothenic acid, and choline, which plays a big role in neutralizing toxic compounds in our body.

#10 Matcha Green Tea

Green tea has a high concentration of epigallocatechin gallate (EGCG). This substance has more antioxidants than vitamins C and E. It’s been linked to weight loss and other health benefits such as fighting off inflammation.

So instead of your standard cup ‘o Joe in the morning, try swapping it out for some Matcha green tea instead!

#11 Berries

Berries make for an excellent keto-friendly snack, so eat up!

While you generally want to avoid fruits with carbs, most berries have small amounts so you don’t have to be worried about getting kicked out of ketosis. They also have plenty of great health benefits (such as containing plenty of antioxidants).

Some of the best berries to stick to on the keto diet include:

  • Strawberries (8g of carbs per 100g)
  • Gooseberries (10g of carbs per 100g)
  • Blackberries (10g of carbs per 100g)
  • Raspberries (12g of carbs per 100g)
  • Blueberries (14g of carbs per 100g)

#12 Full Fat Cheese

Since the keto diet is all about increasing your healthy fat intake, don’t skimp on your cheese selections by going for 2% or skim. Instead, always opt for full-fat cheeses. Same goes for foods like yogurt.

People who indulge in full fat dairy like cheese and yogurt tend to have healthier body weights and less belly fat.

Additionally, you’ll get the benefits of healthier fats, like more omega-3s, remember those?

#13 Butter and Ghee

Foods like butter and ghee (clarified butter) are both low in carbs and high in fat, making them great keto foods that will certainly help you along your diet.

Some people might worry about the saturated fat content, but remember that it has become pretty well-known and accepted that saturated fat is not the enemy.

Additionally, research has also shown the contrary, that dairy saturated fats can lead to better health outcomes, so go ahead and start incorporating butter and ghee back into your diet.

#14 Seeds and Nuts

Other foods high in fat and fairly low in carbs (for the most part) are nuts and seeds. Overall, nuts and seeds are an excellent source of essential fats, monounsaturated fats, zinc, folate, and other vital micronutrients.

Some of the best nuts and seeds that are lowest in carbs include:

  • Brazil nuts
  • Macadamia nuts
  • Hazelnuts
  • Pine nuts
  • Walnuts
  • Pumpkin seeds
  • Almonds

#15 Leafy Greens

This may be number 15 on the list, but it’s just as important as number 1. Leafy greens like collard greens, spinach, and kale are essential to any diet as they are rich in nutrients as well as iron.

They contain a good amount of fiber which will help slow down your body’s digestion and leave you feeling fuller for much longer without having to consume too many calories.

Conclusion

If you’re looking for the best foods to enjoy on your keto journey, this list is a great start. Paired with some light exercise and consistent healthy eating, you’ll be reaching your weight loss goals in no time, so eat up!

Related Articles:

A Complete Guide to Training for Weight Loss on Keto

Is Fat Making you Fat? (Find Out What’s Actually Doing It!)

How to Use the Keto Diet for Weight Loss – The Complete Guide

10 Reasons Why You’re Not Losing Weight on Keto

How Much & How Fast You’ll Lose Weight on a Keto Diet

References:
[1] McCarty MF., DiNicolantonio JJ. (2016). Lauric acid-rich medium-chain triglycerides can substitute for other oils in cooking applications and may have limited pathogenicity. Open. Heart. 27 July.

[2] Gale CR, Hall NF, Phillips DI, Martyn CN. Lutein and zeaxanthin status and risk of age-related macular degeneration. Invest Ophthalmol Vis Sci. 2003 Jun;44(6):2461-5.

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Jessica Cotzin is a freelance writer, web developer, and avid traveler. Born and raised in South Florida, she graduated with a Bachelor’s Degree in Multi-Media Journalism from Florida Atlantic University and currently resides in Miami Beach. Her passions lie in reading great literature and traveling the world, bumping blindly into new adventures.

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