Keto Dieting? Here Are 10 Foods You Must Have In Your Kitchen

The ketogenic diet is a very successful weight-loss program. It utilizes high fat and low carbohydrate ingredients in order to burn fat instead of glucose. Many people are familiar with the Atkins diet, but the keto plan restricts carbs even more.Article Source

Because we are surrounded by fast food restaurants and processed meals, it can be a challenge to avoid carb-rich foods, but proper planning can help.

Plan menus and snacks at least a week ahead of time, so you aren't caught with only high carb meal choices. Research keto recipes online; there are quite a few good ones to choose from. Immerse yourself in the keto lifestyle, find your favorite recipes, and stick with them.

There are a few items that are staples of a keto diet. Be sure to have these items on hand:
Eggs - Used in omelets, quiches (yes, heavy cream is legal on keto!), hard boiled as a snack, low carb pizza crust, and more; if you like eggs, you have a great chance of success on this diet
Bacon - Do I need a reason? breakfast, salad garnish, burger topper, BLT's (no bread of course; try a BLT in a bowl, tossed in mayo)
Cream cheese - Dozens of recipes, pizza crusts, main dishes, desserts
Shredded cheese - Sprinkle over taco meat in a bowl, made into tortilla chips in the microwave, salad toppers, low-carb pizza and enchiladas
Lots of romaine and spinach - Fill up on the green veggies; have plenty on hand for a quick salad when hunger pangs hit
EZ-Sweetz liquid sweetener - Use a couple of drops in place of sugar; this artificial sweetener is the most natural and easiest to use that I've found
Cauliflower - Fresh or frozen bags you can eat this low-carb veggie by itself, tossed in olive oil and baked, mashed in fake potatoes, chopped/shredded and used in place of rice under main dishes, in low-carb and keto pizza crusts, and much more
Frozen chicken tenders - Have a large bag on hand; thaw quickly and grill, saute, mix with veggies and top with garlic sauce in a low carb flatbread, use in Chicken piccata, chicken alfredo, tacos, enchiladas, Indian Butter chicken, and more
Ground beef - Make a big burger and top with all sorts of things from cheese, to sauteed mushrooms, to grilled onions... or crumble and cook with taco seasoning and use in provolone cheese taco shells; throw in a dish with lettuce, avocado, cheese, sour cream for a tortilla-less taco salad
Almonds (plain or flavored) - these are a tasty and healthy snack; however, be sure to count them as you eat, because the carbs DO add up. Flavors include habanero, coconut, salt and vinegar and more.

The keto plan is a versatile and interesting way to lose weight, with lots of delicious food choices. Keep these 10 items stocked in your fridge, freezer, and larder, and you'll be ready to throw together some delicious keto meals and snacks at a moment's notice.


The ketogenic diet is a healthy option for anyone who wants to lose weight. Visit the Healthy Keto website, a valuable resource where keto dieters can access meal ideas and keto diet facts.

For plenty of delicious keto and low-carb recipes, keto snack ideas, resources, and advice, visit the healthyketo.com website.

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7 Low-Carb Veggie Dinners

10 Low Carb Foods That (Seriously!) Fill You Up

When you’re trying to maintain a healthy weight on a low carb diet, hunger can kick in and cause some gnarly cravings. Try adding these 10 low carb foods to your menu!Article Source

Sometimes it feels like we need to eat dense, carby foods to fill up fast. However, according to The American Journal of Clinical Nutrition, it has been shown that ingredients rich in protein and fiber are better at satisfying hunger. It is recommended to consume foods high in protein, fiber and water to fight hunger the healthy way and ensure your stomach is satisfied until the next meal.

We’ve put together a list of satiating, low carb foods that you may want to consider adding to your diet. Find out which South Beach Diet-approved ingredients will fill you up and combat cravings without costing you carbs!

Try these 10 filling low-carb foods to satisfy hunger and fight cravings:

1. Zucchini

At the top of our list of satisfying low carb foods is zucchini. Known as a delicious summer squash, zucchini is a versatile and nutritious food to eat when you want to fill up. Due to its high fiber and water content, zucchini contributes to healthy digestion and can keep your hunger at bay. Zucchini is also a low-calorie food containing only 17 calories per cup, according to the United States Department of Agriculture (USDA). Despite its low calorie content, Healthline states that it packs a powerful nutrient profile rich in antioxidants, vitamins and minerals. Other benefits such as improved vision, weight loss and heart health have also been associated with eating zucchini.

Not sure what to do with zucchini? Make these Zesty Italian Zucchini Boats >

2. Cauliflower

Cauliflower is another low-calorie food with a high nutrient payoff.  Loaded with fiber, cauliflower can improve digestion and keep you feeling full. According to Heathline, this cruciferous veggie also contains high amounts of antioxidants, vitamins and minerals that you may miss out on in your regular diet.  Cauliflower can contribute to weight loss and is the perfect substitute for many high carb ingredients including rice, potatoes and legumes. Get creative and have fun with cauliflower as a low carb alternative!

3. Lean meats

You can enjoy lean meats as a tasty and satisfying meal on your South Beach Diet keto-friendly meal plan. According to Healthine, lean meat is a rich source of protein. Protein plays a huge part in building muscle within the human body and can also provide fast and powerful effects to sate hunger. Lean meats such as turkey breast, sirloin, flank steak and chicken are great sources of protein to fuel and fill up your body in a low carb way.

If you’re looking for meals made with lean meats and no prep-work, we’ve got you covered! Try our Broccoli and Cheese Stuffed Chicken Breast >

4. Avocado

Avocados are an amazing source of fiber, healthy fats, vitamins and minerals says the Academy of Nutrition and Dietetics. When in search of a filling snack, look no further! Eat half an avocado to promote fullness and aid digestion. Just be sure to watch your serving size as it’s higher in calories than most other fruits and vegetables. This superfood is a smart one to have on hand to elevate the flavor and nutrient profile of salads, eggs and smoothies. It will stop cravings before they even start!

Avocado is so versatile. Enjoy this 5-Ingredient Chocolate Avocado Pudding! >

5. Eggs

Eggs are loaded with nutrients, offering many potential health benefits to promote weight loss and help ward off hunger. According to Eggnutritioncenter.org, eggs are rich in protein and nutrients, yet low in calories. They provide a great value to your daily diet and can help you stay fuller for longer. One study published in the Journal of the American College of Nutrition discovered that people who ate eggs for breakfast experienced superior feelings of fullness and reduced hunger compared to those who ate bagels for breakfast. We think they are an “eggcellent” addition to your keto-friendly menu!

6. Nuts

Peanuts, cashews, almonds and walnuts are tasty and filling snacks. They can also make a nice crunchy addition to meals like salads, stir-frys and smoothie bowls! Thoroughly chewing nuts has also been linked to a reduction in hunger, as shown by a study in the American Journal of Clinical Nutrition.

Stock up on our Sea Salt-Kissed Nuts >

7. Seafood

Like meat, seafood is a great source of protein. This makes it a filling meal to enjoy that’s low in calories and carbs. The American Heart Association states that fish are also loaded with heart-healthy omega-3 fatty acids. According to a study published in Appetite, omega-3 fats were responsible for reducing hunger and enhancing fullness in overweight individuals.

Need a healthy and hearty seafood dish? Make our Five-Spice Salmon recipe >

8. Cottage cheese

Cottage cheese is a versatile protein. Try adding it to different meals or enjoy it alone! With a smooth texture and mildly sweet flavor, cottage cheese can be a nice filling ingredient to keep on your menu. It’s low in fat and calories, yet high in protein and nutrients says Healthline. Cottage cheese is a great source of calcium and other vitamins and minerals. Try using cottage cheese as a substitute for ricotta or mix it in with eggs for a protein-packed breakfast that keeps hunger at bay!

9. Portobello mushrooms

Mushrooms have been greatly utilized as an alternative to meat due to their hearty texture, rich flavor and dense nutrient profile. Portobello mushrooms are rich with protein and fiber to promote slow digestion and eliminate nagging hunger pains. A study published in Appetite indicates that eating mushrooms may be better at reducing hunger as well as fat intake when compared to eating red meat.

We have the perfect mushroom dish to start your day. Order our Mushroom & Pepper Egg White Omelet >

10. Berries

Full of natural sweetness and nutrients, certain berries make a great snack on a keto diet. They boost your energy without adding too many carbs to your day. According to Healthline, most berries have a rich nutrient profile and are loaded with fiber to satisfy your stomach until the next meal. Strawberries, raspberries and blackberries are great low carb options to enjoy for a boost of antioxidants and vitamins. Berries have also been shown to be beneficial for disease prevention and weight management.

Berries are the perfect dessert. Bake our Keto-Friendly Blueberry Muffins >