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The Keto Diet is all the rage, although it’s been around since the 1920s. It’s an extreme diet, not for everyone . . . but devotees sing its praises and show off the results. High in fat (think 75 – 80% of calories), very low in carbohydrates (think 5%), and middle ground in protein (think 15 to 20%). 
Full disclosure, I am not a strict follower of the keto diet, but I am fascinated by it as someone who has been eating high protein, higher fat for years. In fact, I’ve posted many times about becoming fat-adapted and fat-loading for endurance sports. In other words, how to train your body to use fat more efficiently as fuel, thereby sparing glucose for later down the road in a race. The Keto Diet is pretty much the same, restricting carbs so your body sources out other energy, namely fat. Read on to find out some of the must-haves that benefit a keto, fat-adapted, or very low-carb lifestyle.
Snacks:
Keto Subscription Box: I love this monthly Onnit Keto Box that is delivered right to my mailbox. It’s filled with specially curated snacks, supplements, recipes and more to help anyone make good choice that support the keto diet (and other diet tribes, too – like Paleo). It’s a great way to find new products that may become special treats or staples on your daily menu!
Meat Sticks: I’m a carnivore, not ashamed to say I love the taste and power of that protein. It’s not always practical to grill a steak or roast a turkey out on an epic adventure, but the Meat Sticks from Country Archer are super yummy and satisfying. Made from 100% grass-fed beef and cage-free turkey and some nice spices, each stick has 100 grams or less, 9g protein, and absolutely no sugar and only 1 carb. With a little more than have the calories coming from fat and the absence of sugar make these perfect for keto snaking (paleo and gluten free, too).
Jalapeno Four Cheese Frico: My ridiculously easy recipe for cheese “crackers” that are basically cheese, spices and jalapeno slices. A must makes and way cheaper than buying similar packaged snacks at the store.
Nuzest Lean Clean Protein: A low-carb, plant-based protein powder that makes a great base for smoothies with MCT Oil or Coconut Oil. They also make Functional Flavors that are pre-loaded with these fats. Visit Nuzest HERE to save up to 15%.
Keto Cookbooks:
I’m really a “wing-it” kinda girl in the kitchen, I like to be creative . . . that’s one of the whole reasons I started my food blog 5 years ago. However, when following a dietary plan that required staying straight-and-narrow to get results, a good cookbook comes in hand – all the work of calculating the nutrients is already done. No worries! Here are a few that I have used:
Keto Made Easy: 100+ Easy Keto Dishes Made Fast to Fit Your Life
Simply Keto: A Practical Approach to Health & Weight Loss, with 100+ Easy Low-Carb Recipes
Bullet Proof Coffee and Other MCT Oil Uses
MCT Oil: You could call this medium chain triglycerides a fat that burns fat. I won’t jump into all the research or the huge lengthy list of benefits (you can Google) that is a series of posts in itself, but I’ll touch on four that benefit me – weight-loss boosting properties, appetite reduction, improved exercise performance and endurance and increased energy levels.
You can use MCT Oil in smoothies, baking, take it by the teaspoon or (very popularly) pour some in your coffee along with grass-fed butter for “Bullet Proof Coffee”. I use the MCT oils from NOW Sports because I trust the brand, I’ve visited their research and manufacturing facilities in person. In addition to the 100% MCT Oil, NOW Sports makes make flavors including Vanilla Hazelnut and Chocolate Mocha.
Sugar Substitutes:
I have a sweeeeeeeet tooth, and I tame it with a variety of keto-friendly, all natural sugar substitutes including Xylitol, Allulose, and Stevia. Some people mistakenly assume these sweeteners aren’t natural because of the chemical-sounding names natural. Which I used depends on if it’s for a beverage, baking, etc.
Stevia: This is probably my go-to sweetener, it’s extracted from the stevia leaf and comes in at 0 on the GI index. Research suggest that stevia can reduce blood pressure a bit, lower blood glucose and insulin in diabetes, and may even have anti-inflammatory properties. I mostly use stevia in liquid form for my coffee, oatmeal and smoothies (BetterStevia® Liquid, Glycerite) but if I need bulk for baking, I use Sugarless Sugar that incorporates a variety of natural low glycemic index sweeteners to create a cup-for-cup equivalent.
Allulose: This natural sweetener is actually a simple sugar found in small amounts in wheat and a handful of certain fruits like figs, raisins, and jackfruit. Allulose is not metabolized at all and 100% is excreted by the body, meaning it has no glycemic index or net carb content. It looks and acts like table sugar, which makes it a great option for baking.
Also worth mentioning, Erythritol and Xylitol are other acceptable low/no GI choices (btw, Xylitol is toxic to dogs, so take caution).
Supplements:
Omega 3 Fatty Acids: I use both the Now Sports Omega with CLA when I need extra joint support and also the iWi® Omega-3 EPA+DHA. Interestingly, iWi® Omega-3 EPA+DHA (which is a vegan-friendly algae-based omega 3) is better absorbed by the body. Check out my post on it. Omega-3 supplements help in the keto diet by balancing a healthy omega-3 to omega-6 ratio when following the high-fat diet.
Magnesium: A good idea to supplement 200-400g as many magnesium-rich foods are also high in carbs. Due to my active lifestyle, I get my magnesium from a ZMA (zinc, magnesium, b vitamins) to cover all the bases. Y
7-Keto DHEA Metabolite: This supplement promotes thermogenesis, supporting healthy body weight. May enhance weight loss effect of keto diet.
Vitamin D: I supplement because I am genetically low in Vitamin D and also because it can help with general nutritional needs like calcium absorption and lowering inflammation.
Coconut Oil & MCT Oil: Previously Mentioned
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Do you have any suggestions or favorites to add to my 15 Must Haves in a Keto Diet Kitchen list? Please share in the comments – XOXO, Jennifer
1000% agree with the MEAT STICKS! But people need to be super careful because a lot of times those meat sticks have sugar in them, and sugar is not keto-friendly!
I won’t like, I do actually LOVE the meat sticks that have stuff like dried cherries and such in them . . but, if you’re going for keto, a label read for 0% sugar is a MUST