20 Top Foods to Eat on a Ketogenic Diet

[@HealthCoachKait]

NEW VIDEO on 15 foods you should AVOID ⚠ on keto! kzbin.info/www/bejne/r3i5nIKLZrumrMU

[@toosweet6046]

You were awesome on Dexter

[@joec1212]

​@@toosweet6046came here to say the exact.same.thing.

[@joec1212]

​@toosweet6046 took me a sec to place it....

[@julietorzal7562]

Juliet l p@@joec1212

[@jeffmitchell8080]

20. Chicken thigh 19. Coconut milk 18. Macadamia nuts 17. Cauliflower 16. Berries 15. Greek yogurt 14. Zucchini 13. Oysters 12. Olives 11. Olive oil 10. Grass fed butter 9. Broccoli 8. Cheese 7. Ghee 6. Mushrooms 5. Avocados 4. Salmon 3. Red meat 2. Eggs 1. The numbers got messed up like 13 numbers ago. She miscounted. Not my fault.

[@stephanies3862]

Thank you. Despite the number mess-up, this was helpful 🤣

[@katpham2466]

Thank you ❤

[@debbiereyes1688]

Thanks so much for this list. 🤗

[@parobg]

tnx for this

[@wendyhannan2454]

Thank you, your a gem 💎

[@ralphkassing6821]

I’m celebrating 1 year on a strict Keto diet. I’m a 63 yo guy that was overweight and severely out of shape. I’ve shed 65 lbs and have a flat stomach and I feel like I’m 30 again. I love the way you just get right to it. I always learn something new from each of your videos. I also think that you are beautiful and have the healthiest look that I’ve ever seen. Keep up the great work and thank you from the bottom of my now heathy heart!

[@HealthCoachKait]

Sounds like you are killing it Ralph! Thank you for your kind words and happy anniversary 👏

[@lorenzor124]

It is NOT healthy long-term! The body needs the old (unrefined) carbs (spelt, oat, sorghum, millet, barley, etc)

[@gameprey1777]

This is one of ehe most encouraging words thus far...I plan to start today...

[@wendyhannan2454]

Well done you must feel amazing. I hope to do the same. 😊

[@daviddavid9837]

Congratulations! Well done!

[@jamesdupree2414]

Honorable mention.. Sauerkraut.. it's great for gut health

[@sigmundholt2313]

Steak, eggs, and avocado are my go-to keto meal. Throw in some broccoli or spinach for some extra fiber.

[@HealthCoachKait]

👏👏

[@Finn959]

Is it sustainable for decades though?

[@haruka_niki]

​@@Finn959I'd rather do moderate or liberal low carb than keto :))

[@BAND-MAID-USA]

@@haruka_nikiso would 99% of the world lol. And then you get fat and unhealthy. Gotta be committed to make keto sustainable. I did it for a year and just randomly quit one day. While I was on keto I felt the best I ever had in my life lost a ton of weight too. I was around 47-48 years old. In the time between quitting keto and 9 days ago I’ve become the fattest I’ve ever been. Didn’t even know I could get this fat lol, so I started keto again 9 days ago and have a plan this time. Going to do several months of hardcore keto and calorie restriction. I’m doing 5% carbs, 20% protein and 70% fat for at least the next 4 months. Maybe longer. But at some point, after I lose the fat I want to lose, I’m definitely going to change up the diet. For me it isn’t sustainable forever at these levels. Probably be a lot easier if food wasn’t so expensive too. And I’m also a bit lazy when it comes to shopping for food and preparing different foods so I don’t get bored. Im eating mostly avocado, eggs, steak, yellowfin tuna, cheese, real butter, some oat milk, some random things like jarred mushrooms in vinegar, pickles, artichoke hearts in vinegar and of course broccoli and cauliflower. For a snack, Land O Lakes whipped cream in the can. I’ll just say this now. It’s a lifesaver when you want sweets. I put it in a big red solo cup. Approximately 55 grams to 110 grams depending on what I’ve already eaten that day. But it truly is a lifesaver for me. And also Russel Stover peanut butter cups. Some of the fake sugar substitutes are terrible on my stomach. But the peanut butter cups don’t bother me at all, and they taste identical to the real thing. I think the reason Leto and any diet is so hard to stay in forever is because. A lot of us spend so much time thinking about food and our bodies have basically been reprogrammed since birth to crave sugar and salt. And for some reason, sugar and salt make everything better lol. Pizzas are incredible. Pasta is incredible. Ice cream is incredible. Etc etc. Imagine if our food suppliers actually cared about the foods they sale us all. They don’t. That’s why we’re all fat, miserable and on the verge of death.

[@BAND-MAID-USA]

Oh yea one more thing. Remember almost ALL olive oil is fake. Do your research before buying any olive oil. It’s insane how much fake olive oil is on the market. It’s literally a massive organized crime issue and multiple governments are arresting company owners every day.

[@mybetterhalf6373]

My show notes~ 1. Nuts- watch your omega 3 to 6 ratio consumptions, best nuts being macadamias & walnuts. Omega 6's hog the cellular receptors from Omega 3's. Peanuts are horrendously high at about 1700/1 on a 6/3 ratio. 2. Bulletproof coffee~ grass fed butter, and if you must, use heavy whipping cream, NOT half/half or flavored creamers. 3. Olives are not my bag~ I consume 2-3 oz of *QUALITY* oil per day for keto and heart health. A good sign is it'll have a bite to the flavor. Lesser oils can be diluted with seed oils. 4. If you're over 50 limit soft cheeses due to excess calcium. Gouda especially is shown to have brain health benefits. 5. Ghee~ I almost exclusively use bacon fat for cooking, it's free leftovers. Run thru a paper coffee filter & refrigerated it'll keep for 6 months or more. 6. Mushrooms~ the *ONLY* non-animal source of vitamin D. Sliced and exposed to direct sun for 10-15 minutes drives up their D levels by up to 10x. 7. Salmon~ if it's got dye in it that's an indicator of farm raised. They don't always elaborate. 8. Beef~ grass fed and grass finished. We're not just what we ate, but what they are as well. Read the book "the great cholesterol myth" by Bowden & Sinatra. Cholesterol is required in the construction of every cell in your body. 9. Eggs~ some children carry an egg white sensitivity into adulthood. Having them in recipes or scrambled with plenty of veggies & meats eases the nausea. The yolk contains the micronutrients, whereas the whites are mostly protein.

[@lorenzor124]

Keto is NOT healthy long-term! The body needs the old (unrefined) carbs (spelt, oat, sorghum, millet, barley, etc)

[@benibluefoe]

Eggs are so gross. And definitely not worth the barfo bits feeling. The only way I can get those sulfur bombs down is with a ton of homemade tomatilla salsa.

[@Imme_begin]

Most of my meat is venison and a little elk. Every year we buy meat from a processor that hunters leave and never pick up. Do you know if I should add some type of oil since the fat is very minimal?

[@Freya-bs5tx]

I became ill and when i went to the doctor of course, first he told me i was depressed and anxious so prescribed pills, when that didn't cure me he said it was my ovaries and needed an operation, then said i had a bad heart more pills after just 8 months of seeing him im sicker than when i first went in and on 10 yes 10 different medications, i lost 60lbs became listless, confused and even sicker. Thank god my back went out because when i couldn't work i couldn't afford the doctor or drugs. After withdrawal (6 weeks) i did some research on my original symptoms found i was hypoglycemic and changed my diet to accommodate it. 5 yrs later im healthier than ive ever been. No more doctors or drugs for me. Only a healthy diet with real food not store bought crap or take out and only homeopathic medicine.

[@42TOwens]

I've put both butter and coconut oil into my coffee. Just have to stir before every drink but adds a smooth rich taste and texture!

[@eastkyprog]

Butter in coffee is a game changer! Especially if it's blended and topped with a little sea salt or cinnamon!😍

[@adelenebarnes184]

Agree. 13:43

[@stormygirl1704]

I absolutely LOVE butter and coffee. I’m also not a picky eater but for some reason, I don’t enjoy the taste of them together. 🤷🏼‍♀️

[@sfgirl76m32]

I’m also loving bulletproof coffee! Water then coffee is part of my morning wake up routine. I make mine with blended with butter and a tbsp of coconut oil and sometimes a packets of stevia.

[@gameprey1777]

I heard about this but I struggle getting past the idea...can someone breakdown the taste

[@bolo0708]

@@gameprey1777You have to blend it very well. Usually high speed mixer. You don’t want the butter/oil sitting on top or you won’t like it. 😂 But if blend very well it tastes “creamy”. Hope that helps. Good luck. Btw, I had so much energy from all the ketones, so I switched to decaf but still wanted the bulletproof.

[@annietiques1803]

Chicken Thighs Coconut Milk Macadamia nuts Cauliflower Berries Greek Yogurt Zucchini Oysters Olives Olive Oil Grass Fed Butter Broccoli Cheese Ghee Mushrooms Avocados Wild Caught Salmon Red Meat Eggs ❤️❤️❤️❤️❤️❤️❤️❤️

[@HealthCoachKait]

Damn you wrote them down fast! It’s worth watching the video still because I explain each food 😇

[@annietiques1803]

@@HealthCoachKait Oh I watched all of it! And glad that I eat and enjoy all of them. Keep up the good work.

[@HealthCoachKait]

🫶🫶

[@Dante07cid]

Generally I love nuts and have tried many times to like Macadamia but can just not get there. ☹️ I already eat everything on your list except not much zucchini. Like it just don’t eat often. I add sardines and mackerel to the fish list as well.

[@dianeproffitt837]

TY!!! Great help for arthritic fingers tap tap tapping❣️

[@NavinGrewsom]

3 years strict keto and going strong ❤️

[@HealthCoachKait]

👏👏

[@NavinGrewsom]

@@HealthCoachKait and lovin' it.... All medical numbers good, only thing gained some lost weight back. It's winter, gotta walk more this summer. You're the best 💖

[@lorenzor124]

It is NOT healthy long-term! The body needs the old (unrefined) carbs (spelt, oat, sorghum, millet, barley, etc)

[@brianwoods9552]

Thank you! I'm 54 and I've lost 80lbs or 36kg over the last seven months. Will admit I haven't been exactly the perfect student but I try to follow the recommendations as much as possible. And when I feel that I'm plateauing, I incorporate another tip I've yet to use. Your videos keeps me engaged and keeps me on track even if I've watched some of them before. Keep 'em coming!

[@christopherczajasager9030]

Because of an extracted molar, i didn't drink coffee for 2 days. At my GP i had the best blood pressure reading og my entire life 115 over 70...I am 82.5 years old......have been going Keto for 3 years....😊

[@2cmrinhfx]

I did keto and felt like a million bucks, so ,much energy , clear head. Slowly fell off it by holidays, work trips etc and now getting back into it. To lose what I have regained and regain what I have lost in energy and joint wellness! I find your videos simple and inspiring. Thank you!

[@jadef6784]

I’m in the same boat 😢👍🏼🥳yay for keto!

[@CriticalErA]

I don't like many of these healthy options but have successfully lost 40 pounds on dirty keto: big macs without buns, chipotle steak salad with guac + cheese, bacon egg and cheese omelets, steak, chicken, pork, lots of water, gatorade zero, and a coke zero once in a while. I did this for 4 months with excellent results. Cutting out alcohol alone helped reduce fat around my face and the feeling of being bloated.

[@ironrose888]

Duck eggs, butter, cheese and avocados are my go to foods. Also Greek yogurt. 😊

[@joconnor57]

Katie, I add unsalted Irish butter to my coffee every day! It's bullet-proof.

[@XL-Freak]

I agree with all your choices, but I've heard a lot about the benefits of eating sardines and was surprised to see this superfood missing from your list. thx for the video! I have some new choices 😊

[@mrzee1958]

Hi Kait! I wanted to share a recipe of something I have been makin'. I'm on an OMAD and STRICTLY carnivore with Monday all day fasting! It's a 3 day - "fish casserole" kind of creation. Consists of a can of Albacore tuna in spring water, a can of sardines - wild caught in water and a vacuum packed large piece of wild caught alaskan salmon (coho or sockeye) from Trader Joes, all cooked on my outside covered grille. I put the salmon on a foil boat out on the covered grille and while its cookin', I make a foil boat platter with about 20" of foil, folded long way in1/2 and then cup up the outer edge (about an inch) to make a boat. Then scoup in the tuna (after draining water) and the anchovies -drained- and break up it all and stir it up. After the salmon cooks (about 15 minutes) I scoup it into the mixture and break it all up and stir it in. Then I scoup it all into the foil boat and flatten it out and put a couple scoups of beef tallow (fat) on top for oil.Then back in to the grille for about 10 -15 more minutes. But I also make about 6 local free range raw eggs whipped in a bowl and pour it on top and kind of stir it in. In 10 minutes I have a 3 day casserole that I divide in three and last me for 3 meals (days)! It only comes to about $5 per day to eat! It's awesome!!

[@HealthCoachKait]

Thanks for sharing!

[@lorenzor124]

It is NOT healthy long-term! The body needs the old (unrefined) carbs (spelt, oat, sorghum, millet, barley, etc)

[@johngrimley3523]

Hi Kait great video. One of my favorites is ground hamburger with chopped onions mushrooms bell peppers and cucumbers topped with goat cheese=)

[@HealthCoachKait]

🔥🔥

[@wendyhannan2454]

Sounds good 😉

[@gsjob11]

Butter is made from cream so it makes sense it could be good in coffee. I need to try that. It’s more of a mental hurdle to do it🙂

[@ericacrider2825]

I watched your video on the bulletproof coffee and I've been drinking it ever since. I just became a member of your channel! Thank you for doing what you do. I'm so grateful for your videos.

[@mellymouse72]

What’s it good for?

[@ericacrider2825]

@mellymouse72 If you're intermittent fasting, bulletproof coffee helps to keep someone from breaking their fast in the morning.

[@mellymouse72]

@@ericacrider2825 thanks!

[@cavhutch]

Cook one grated zucchini in coconut oil until slightly crisp. Whisk 2 eggs and pour over in pan. Cook to golden. Flip. Cook to golden. Serve with favourite vegs. Yum yum

[@brendakeller9366]

Great benefit to adding butter (and/or coconut oil) to morning coffee is that you have the smoothest lips of your life! It's like they are newborn again.

[@dawnbourque7974]

This is why another doctor I follow says that it's kind of a myth about protein turning to sugar. If your body is fat adapted and doesn't rely on glucose to function it won't turn the proteins to sugar. The body is so cool!

[@thelordismyshepherd1366]

You have really clarified a lot of questions for me. I have heard a lot about keto but was confused. I really appreciate how clear and brief your explanations are. I fell ready to start the ketogenic diet to reverse insulin resistance. I appreciate your content so much. Thank you.

[@Funtime-kx5rx]

Beware grass fed butter. Make sure it says 100% . Feeding cows gmo corn feed and supplementing with a certain amount of grass allows the grass fed label.

[@mariamusicmaria327]

Your videos are very helpful to me. I’m new to Keto and really appreciate it ❤️

[@HealthCoachKait]

🫶🫶

[@cd2659]

I am struggling eating these foods as it is EVERYTHING I was taught is bad for your heart and arteries. I really want to try the Keto diet but Holy confusion.

[@MartyG1957]

I do a lot of cauliflower, salmon and eggs, and it seems to be working ok so far

[@HealthCoachKait]

Yum! 🔥

[@Joaniecjo]

Thank you!!! Coach Kait, this was so informative and helpful. I just started a keto diet and really appreciate you breaking down the importance of each of the top 20 foods. And yes! I’ve tried grass fed butter in my coffee and WOW. So glad to know I was on the keto train before I knew what keto was. You’re the best!!

[@prettypinkprince]

Any updates?

[@denisekeary8229]

YES - I reluctantly tried grass fed butter in my coffee years ago, because I thought it was so ridiculous and was thinking "no way", and found out it was so DELICIOUS. The butter took away the hard flavor from coffee.

[@rissilient85]

Very helpful

[@b.freeman2118]

Wow

[@RolfSonOfAShepard]

How much are you adding per cup of coffee ?

[@b.freeman2118]

Black coffee and butter is it salted or unsalted imma try this out,…

[@scmsean]

If you want to add a ton of calories and saturated fat to your diet.

[@brandon-taylor]

Kait, your detailed breakdown of the top 20 ketogenic foods is incredibly insightful! Your expertise shines through, making the keto journey less intimidating. Grateful for your valuable guidance.

[@HealthCoachKait]

My degree and certifications: www.linkedin.com/in/kaitlyn-malthaner

[@dividedstreetsofamerica6875]

Hey Kait..can you please make a video on how much blood sugar should be? For normal people and diabetes and pre-diabetic people???? What levels are healthy???? Thank you

[@velikijoxotnik]

Subscribed. Almost 2 years of keto, combined with a mostly OMAD 20/4 eating pattern and periodic multi-day fasts. Lost 70 pounds in first 6 months (achieving my goal weight), have been maintaining since. Love Keto. It's very easy to prepare at home and easy at restaurants, too (usually.... exceptions may be Italian and fried fish restaurants...LOL). Even with me being a devoted fan of keto, I am starting to question the Keto World Mantra that cholesterol-laden foods don't raise blood cholesterol. I'm finding quite of bit of unbiased evidence that it may, especially in people who are prone to elevated LDL-C (really ApoB is the better marker) based on ingesting high-cholesterol proteins. I am in this category (and it's hereditary). Many Lipidologists have study-based evidence that this is the case. Not for everybody, but for many. I've always had high LDL-C. I'd been taking Crestor and my LDL-C was below 100. I started Keto and stopped that statin. My LDL-C went up to 300. More importantly, my Apo-B went up to 160. I did a CAC Calcium test and am in the moderate risk region (score was 70, IIRC). I'm 59 years old, 5'6", 150 lbs now, BTW. So, after consulting with my cardiologist (who I started seeing after starting Keto, and who appreciates the benefits of low-carb/keto diets and recommend them to his diabetic patients, with the minimization of egg yolks and bacon), I've gone back on a non-statin cholesterol med (an injectable, every 6 months). All of that to say that I think that there is danger in making absolute statements that ingested red meat doesn't raise blood cholesterol. My n=1 case shows that it can, at least for me. What my n=1 case doesn't address is what my Apo-B would do if I ate lean protein and such with no cholesterol med. But, with that said, I'm staying Keto, but with an injectable cholesterol med. Since I am in weight-maintenance mode now, I do allow myself some relief on the 20g carb limit, but I keep my carbs low. However, I don't count good cruciferous veggies against my daily carb allowance. With all of that said, I love keto, feel great, and plan to keep a near-keto lifestyle.

[@lorenzor124]

It is NOT healthy long-term! The body needs the old (unrefined) carbs (spelt, oat, sorghum, millet, barley, etc)

[@trentriver]

The real question is, does high LDL significantly impact CHD. From a hazard ratio perspective, high LDL (HR = 1.38) is almost trivial compared to metabolic syndrome and DT2 (HR = 10.71). From a statin treatment perspective, a Canadian study found that to benefit 1 person from having a CH event, you needed to treat 77 people! If high LDL was contributing significantly to heart disease, then I'd expect when you lower it with statins, that would virtually get rid of all CHD. The fact that it does not, tells me that it is not a huge contributing factor. That said, there is a very small subset of people who genetically have VERY high LDL and they do benefit from statins, but to extend that subset to all people is complete nonsense.

[@fllf3078]

Notes: Top 20 keto: Chicken thigh skin on (more fat) Coconut milk Macadamia nuts (best fat: mono unsaturated, less inflammation) Cauliflower (rice, mashed, stir fry, roasted) Berries Greek yogurt, plain. Zucchini (noodles saute w/olive oil) Oysters (does have a few carbs but has zinc) Olives Olive oil (mono unsaturated, heat too much will oxidize= inflammation) Grass fed butter (great in coffee) Broccoli Most cheese, except some soft cheese Ghee (butter with protein removed, good for high temp cooking) Mushrooms (high in potassium) Avocados (potassium source >bananas) Salmon (wild caught, higher in fat than other fish, high omega 3=anti-inflammatory) Red meat (very healthy, iron for women) Eggs Coconut is king for MCTs, grass fed butter has some. Almond and nut milks add seed oils like sunflower seeds oil, bad inflammation. Keep an eye out for electrolyte and calcium deficiency.

[@linmeathome]

sardines, egg, tofu, cottage cheese and avocado are my go to

[@awakeningmedicine]

I was vegan for many years - went keto, but mainly vegan.. now I'm more carnivore. My energy levels are SO stabilised., It's incredible.

[@dantevortex]

Vegan Keto is possible, but it's very VERY unpleasant.

[@kellylappin5944]

@@dantevortex Agreed! Vegan is very unpleasant in general!

[@user-do5ie4dw8s]

To get the real benefits of extra virgin olive oil, its always wise to consume it at room temperature. If you want to cook, sautey, fry any food at high temperatures then avocado oil is the best !

[@lisac9342]

Sooo how do you know if you are having enough fat with your meal? For example, if I have salmon and Brussel sprouts for a meal. This is one of my fav meals and I use butter as the fat but how much is appropriate? Thanks so much

[@samanthachase412]

So nice to see variety beyond "steak, eggs, avocado"

[@elizabethwalker7864]

Great meal!

[@yannah159]

Yup I’ve have unsalted butter in my coffee, I like the aromatic taste that the butter brings.

[@danieldehaan]

I try to combine keto with paleo which is quite limiting because keto does not permit fruits (besides small quantities of berries) and paleo does not permit dairy, but for healing this is likely the most powerful combination.

[@donnafelt9531]

Butter in tea is fantastic, as well as in coffee

[@missthunderstormable]

mine go to meal is young beans/green beans salad ( olive oil, garlic, parsley, white wine vinegar)olives, salmon baked in foil, indian paneer cheese with leek.., lard, chicken thighs, lamb meat, feta, cream in coffee and cocoa, greek yoghurt, avocado, guacamole-these my fave, recently shredded pork with young beans or salad, and also brussel sprouts with omelette or any protein. and not so keto but low carb bean/leek soup. i also eat animal brains it s just fat yumm! but not often

[@blasebaker]

Yes I have put either grass fed butter or organic coconut oil in my coffee.

[@D1rectedBy]

Chicken breast, steak, egg , salmon are my go to !!! I love peanut butter toast but I’m gonna sacrifice it for the next phase of my cutting !! Just discovered your channel and I’m gonna really enjoy it !! How many carbs per day should I eat ?? Below 50g ?? Below 25?? Of course I’m gonna try the lowest possible!! Thx

[@gunta269]

As always. One of the best channels about nutrition. Recently added MCT oil into my diet. Feeling good. Keep up the good work Kait💪🙏😃🥩🍳 Don't mind some bacon with my eggs😅

[@HealthCoachKait]

🤭🤭

[@sha7305]

Love Leto coffee helps with my fasting 😊butter is great in it

[@Everythingtotteham]

If you have raw cocunt oil do you still need to take MCTs

[@DenisPombriant]

Sardines! Not on many people's fav list, but high in omega 3's, fat, protein, calcium and more.

[@HealthCoachKait]

So good

[@animusanima3094]

Macadamia nuts are the best ~ least anti-nutrient compared to other nuts. When I consumed other nuts, I always got bloated or cramps

[@missthunderstormable]

i heard that on some other channels and a book Fast 800

[@jacobforrester9827]

Macadamia nuts are pretty high in hormone precursors too. Pecans are a really good second. Super good for ketone production.

[@achim659]

i do my plain greek yoghurt usually for a week with Strawberries and Blueberries and feeling really good , overall down 22 LBS only a couple more to go, maybe 5-7 more then i'll try to maintain it which is tough at 64 years

[@mariaturner8121]

Do you use full fat yogurt?

[@achimenssle4766]

Yes the nonfat gives you nothing and you’re hungry quickly

[@mikemurray1506]

Great list. It is helpful to prepare a meal prep list.

[@HealthCoachKait]

❤️❤️

[@sleepeducation43]

Great video, provides variety so people can stick with their plan. I love this channel.

[@HealthCoachKait]

🤗🤗

[@rd5469]

Blueberries actually have a lot of sugar, especially the overripe ones or dried ones. Having a handful isn’t that bad, blackberries are actually the best.

[@sfgirl76m32]

I love blackberries! Every year we have a bumper crop of dewberries (same family as blackberries but less sweet) growing on our property which I freeze to use all year. My new favorite treat-a small cup of dewberries with heavy cream and a tbsp of monk fruit sweetener. Really good.

[@sharondube9207]

Thank you. Great video and so informative. Yes, I do put butter in my first coffee of the day 😊👍

[@HealthCoachKait]

🔥🔥

[@lisaterry9217]

Absolutely love Ribeye and macadamian nuts. Great tips. Thank you❤

[@dm3035]

KAIT - THESE 20 FOODS - GOING TO BE MY MY KETO BASELINE - THANKS AGAIN 🤗🤗🤗

[@powerliftercarnivorecoachedgr]

Another very informative and easy to watch and listen to video by our beautiful Health Coach Kait. Thanks for all of your posts! I make sure I watch every one I come across.

[@bachelorsfood6286]

Kait please do a video on what type 2 diabetes people eat and fast and also please start a 60 day program. With 1 video every day with veg and non veg diet.

[@derreljordan127]

I use butter in my coffee daily. Been on low carbs for 15 years went from 292 Down to 190 weight.

[@rosierose2064]

I add coconut oil and butter in my coffee and it’s delish lol

[@ianbirtles7479]

Spring greens with plenty of butter and white pepper.popular here in the UK.

[@samhaskins2506]

Great video thanks Kait! Liked, subscribed & commented. By the way, what was 15. Seems like it was skipped?

[@ElenaRusu-r7e]

How often should I check my blood ketone levels? For how long should I be in ketosis to lose weight, please? (Eg. Every day, few hours? Or at all times while on keto diet? Thank you

[@bevjane7245]

Hi Kait .. much appreciate list but, please no offense, did you skip #15 (between berries and Greek yogurt)? anybody? Thanks!

[@Patrick-nl4bx]

Yes the video went from 16 to 14?

[@Faith12Man]

I use coconut oil and plant base butter for my salmon and red meat for high heat options 😋

[@kathyott1418]

I love butter in my coffee I’m new to keto just starting ! Ty for your guidance

[@ManzoGee12160]

Apart from my favourites Dr Edberg, Dr Berg, and Dr Fung. You are now being added to my list. Love your presentation. I have being on KETO diet and have reduced my waist size from 42 to 36. My top food for keto is egg 🥚🍳😁 Greetings from Papua New Guinea 🇵🇬

[@stevecraven3502]

Interesting and informative video. you have Blueberries in as a keto source, but 100g contains 14.5g of carbs. Surely this is high for Ketosis? As for the coffee, I have an espresso with an Americano intenso 240ml, adding a tbls of pure C8mct oil and 5-10g of grass fed butter pre workout. Is this ok or a bit much. Steve. C.

[@toddtucker323]

I have done ghee in my coffee and it so amazing. You need a blender thought it it nice and frothy!

[@HealthCoachKait]

SO good!

[@mickeynprincesa]

yes I hv put Kerry golds grass fed butter in my blood coffee ☕️

[@jeffsloniker8840]

Is there any type of alcohol or mixed drinks that can be consumed while on keto? New to the keto ways!!

[@beckyev1965]

vodka, gin, tequila, etc. are all no-carb - bear in mind they do have calories, but no carbs. I mix a non-sweet flavored seltzer (like La Croix - there are loads of options these days) with vodka - it's pretty good! Or you can do a diet soda; I like fresca with tequila. Dry white wine is fairly low in carbs, as long as you don't drink a lot of it.

[@diamondjim9695]

19 Top Foods to Eat on a Ketogenic Diet! You missed #15! Love your video's regardless.

[@DebraCossu]

What is #15?

[@wingmanhoy3999]

I very much enjoy your channel, thank you for what you do, all the very best in health and happiness, I eat all these foods and leafy greens, everyday, I can say best foods ever.

[@HealthCoachKait]

❤️❤️

[@robin8559]

Side effect of Keto diet, not able to count. I still love it!

[@Mr.XYZ6775]

Thaxs for the info. This is my second day of the 16/8 fasting and I was eating wrong. I need to get into Ketosis.

[@flyingsodwai1382]

Thanks for the video. It's a reminder for me mostly, but I need it!

[@StaceyShekerow]

Love butter in coffee! Coconut oil and coconut milk too!

[@michellescroppo3120]

I’m just starting and your list is very helpful. I’m going to try the coconut milk. I also like bacon. ☺️

[@HealthCoachKait]

👏👏

[@zoannewilcox6112]

Bullet proof coffee! Dennis Pollock of Beat Diabetes turned me onto butter in my coffee in 2020! Another great resource for type 2 diabetics!

[@HealthCoachKait]

👏👏

[@erichanson5628]

Wonderful Video Kait! Thank you for the constantly great Keto information!!!

[@HealthCoachKait]

🫶🫶

[@Rose3499]

Thank you, Coach Kait, I will try to bye healthy foods you recommended! Great I’m formatives; I heard about Keto--now I will try to use keto diet--

[@devs5643]

This is amazing so helpful! I was wondering what your thoughts are around Apple nachos do u think you can advise on what fruits are healthy for blood sugar even if it’s not keto?

[@HealthCoachKait]

While not technically keto, apples can be included if you are "smart" about them. I talk about how to do this in this video: kzbin.info/www/bejne/pmTNkJKpeq5oepo and also this one kzbin.info/www/bejne/hqPPoGalhZxgiq8 🥰

[@kimber45girl]

What was #15?? I have watched this a couple times and it isn't there.. thanks!!

[@sharonroe8818]

Butter is a staple in my bullit proof coffee. Love it.

[@JudyThotho]

Continue your good work, I have learned a lot from you. You have helped me see progress in weight loss after years of no progress. God bless you 😍

[@HealthCoachKait]

🫶🫶

[@bjw3243]

Thank you for the explanation of each item. Also, thsnk you for explaining why fat isso important for keto.

[@NJTRAF]

I just eat relatively normal meals but adapt them. Some are more difficult than others (particularly things that are tomato based sauces) but they can almost all be adapted. Like I made a “lasagna” last week, but I substituted Pasta Sheets for thin slices of Aubergine (Eggplant) like a Moussaka, swapped out a Béchamel sauce for Ricotta and instead of Crushed Tomatoes for my Ragú I used a tablespoon of Tomato Paste and Beef Stock… now, did it taste exactly like a Lasagna I’d normally make? Of course not! But was it close enough? Absolutely! The only kind of “weird” thing I do now with Keto is that for breakfast I have 150g fried Minced Beef that I flavour with Garlic Powder, Onion Powder and Paprika, and 2 fried eggs with half an Avocado. I’m getting plenty of Protein and Fats but only like 1g-1.5g of Carbs and honestly, I don’t feel hungry for like 14-16 hours after that one meal unless I’ve got a very physically demanding day, in which case maybe 9 hours at least until I feel hungry again

[@Storesdavidal]

Thank You Kait For This Helpful Keto Video❤❤.

[@jimgeyer3475]

Excellent Commentary!!!! Priceless!!!

[@HealthCoachKait]

🫶🫶

[@erinwilson8478]

I've done the butter coffee in the morning...I can usually hold off from eating til 11.

[@pamelareed973]

This was the most helpful video I’ve seen thank you so so much ! ❤

[@HealthCoachKait]

Yay so glad! 🥰

[@valenciajoseph5261]

Awesome list. I eat all these except zucchini! Thank you!😊

[@hhhAmbientElectronic]

My coffee every morning: One cup coffee, fresh ground, french pressed. 1tbsp MCT oil. 1tbsp grass fed butter, 3 tbsp heavy cream. So freaking good.

[@HealthCoachKait]

❤️❤️

[@yuliastudynska6546]

Thank you for the great list! cauliflower is great but what about bloating? some can’t eat it at all.

[@margaritalinares8237]

Hi, I just found this video, and It's great information. I would like to hear about Keto and high blood pressure. Is it ok to do Keto if I have high blood pressure

[@mikekoy4259]

Hi Kait. Would this list be also good for a insulin resistance diet? Thanks!

[@HealthCoachKait]

Yes!

[@mikekoy4259]

@@HealthCoachKait Thank you!

[@marvindiamonjr.9631]

Another great video! Thanks, Kait!

[@HealthCoachKait]

🫶🫶

[@sheliroberts6861]

I really love your videos and all the great info. I have a question. Are ketones worth it or no?

[@HealthCoachKait]

They can have some benefits... but in general I don't think they are necessary! Focus on eating the right foods and building sustainable habits 👍

[@healthybitesbrenda]

I eat most of these foods👍🏼. Very nutritious and yummy 😋. Thanks for sharing!

[@HealthCoachKait]

🥰🥰