We know that the keto diet is based on the majority of fat intake, so it is important to talk about the popular topic of good and bad fats. You’ve probably realized by now that the keto diet doesn’t focus on the calories themselves. The essence is in the right choice of food. Of course, you need to do some further research and make changes in your diet that suit you and are in line with your physical condition and goals. There are controversies and myths about the keto diet, but for most people, it is safe and will bring benefits. This diet is great if you are trying to lose weight, but there are other, less obvious benefits – you are less hungry and have a constant supply of energy. These are some foods that you should consume and that can help you feel more energetic and focused.


Meat is very rich in omega 3 fatty acids, the problem arises in the quality of meat available to us today. Although the situation is better because we still have some access to the meat of animals that are fed “more naturally”, and this is changing more and more with modernization. It’s understanding that we cannot overly influence the choice of meat, but if you have the opportunity to buy meat from animals that have not been fed concentrates or soy my suggestion is to choose such meat. Certain sources claim that the meat of grazing animals has 4 times more omega 3 fatty acids than the meat of cereal-fed animals. If you decide to include meat in your diet, make sure to also check what are the most healthy fats because there are many alternatives.


Fish meat is an excellent source of good fats, it can be salmon, tuna, mackerel, sardines, or even herring. Try to get these on your plate, for example in at least two meals a week, and strive to increase that number. Trout is also a great source of omega 3 fatty acids and it’s widely available.


Eggs are also a great choice for omega 3 fatty acids. That is why in the keto diet, you should regularly consume eggs. The recommendation is to choose free-range chicken eggs whenever you can.  


In the world of healthy, low-calorie foods, spinach is the absolute champion. A serving of 100 g of spinach has only 23 calories. The fat content in spinach, as with most vegetables, is low and amounts to only 0.39 g per 100 g of food. This is largely due to the high water content in it, which is as high as 91%. Spinach is also a good protein source. For foods of plant origin, spinach is solidly supplied with protein. A portion of 100 g of fresh spinach contains 2.86 g of protein.


Avocado is incredibly healthy. Avocados are rich in vitamins and minerals, including potassium, which is essential in the keto diet.

it is good for the heart. It has a positive effect on blood vessels and helps prevent heart disease, and also reduces the level of cholesterol in the body. It also has a very low sugar level and does not contain sodium. High levels of folate (folic acid) help reduce the risk of stroke – and certainly help with faster and better memory.

Nuts, oilseeds, and seeds

With great caution regarding carbohydrates, you can occasionally consume almonds, hazelnuts, walnuts, and other nuts. Be sure to check the table of nutritional values. For example, if almonds are allowed, 100% almond milk, almond flour, etc. are also allowed. Flax, sesame, pumpkin, sunflower seeds, as well as pine nuts, are also allowed.

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