What are the best and the worst fats and sauces on a keto diet? It’s an important question as a keto low-carb diet needs to be high in fat to be sustainable.
Fortunately, there are tons of great options, plus some not-so-good ones. For more details, please check out this visual guide. The lower-carb (i.e. keto) options are to the left:
The numbers represent grams of net carbs per 100 gram (3½ ounces).
The green foods contain less than 5 percent carbs – a good basic rule of thumb for a keto low carb diet.
Note: these are general numbers so please keep in mind that they may vary between different brands. To be on the safe side, read the nutrition facts label on the back.
Should you choose mustard or ketchup on a keto diet?
Well, ketchup generally contains a lot more carbs than mustard does, but some kinds of mustard also have a lot of sugar added, so choose sugar-free mustard, like for example Dijon.
Check the nutrition facts to make sure.
Please note that store-bought BBQ sauce is loaded with sugar. Those glazed ribs may look nice, but there’s quite a load of sugar on them. Remove to stay low carb. Or decide to eat anyway, knowing what you’re doing.
How to eat more fat
Fat is filling, and an amazing flavor enhancer. But how do you get enough of it in your diet? And how much fat should you really eat? Hint: enough to feel satisfied and not hungry. A easy quick way to add fat to your diet is by cooking in butter or coconut oil. One Tbs of coconut oil has 14 grams of fat! Cooking with high fat allows the fat to be absorbed into your food and makes it taste GOOD! Remember: on a keto diet plan you want to try to have 60% of your calories coming from fat. You are now burning fat for fuel and your body NEEDS FUEL. Nutritional ketosis is NOT a calorie restriction type of diet so eat until you feel full!
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