Healthy Foods to Eat on a Wellness and Keto Diet

wellness and keto

The ketogenic diet is a very low-carb, high-fat eating plan. It’s a powerful way to burn fat, prevent disease and improve mental clarity.

As you transition to this type of diet, you may experience a few side effects, such as the “keto flu”. These symptoms are temporary and usually subside within a week.


Eggs are a great source of protein and vitamins. They also contain healthy fats, minerals and antioxidants.

They are one of the highest sources of choline, an important nutrient for brain health.

Eggs have a lower carbohydrate content than many other foods, making them a good option for keto dieters. They also contain low-calorie protein, which can trigger a feeling of fullness and keep blood sugar levels stable.


Cheese is a type of dairy product that has been around for thousands of years. It is produced in a wide variety of colors, types of milk, ingredients and flavors.

It is a good source of protein, calcium and phosphorus. However, it is also high in saturated fat. This is a good reason to avoid it on a keto diet.


Avocados have many health benefits, and they are a great addition to any wellness plan or keto diet. They provide fat-soluble vitamins, minerals, and antioxidants that are important for a healthy body.

They help lower cholesterol levels and increase HDL (good) cholesterol. They are also low in sugar, and high in fiber.


Meat is one of the most nourishing and satisfying foods to eat on a wellness or keto diet. It provides protein and fat in equal parts, and is also a source of vitamins and minerals.

The best type of meat for a keto diet is grass-fed, pasture-raised beef. It has higher levels of omega-3 fatty acids, conjugated linoleic acid and antioxidants than meat from grain-fed animals.


Vegetables are a nutritional cornerstone, offering antioxidants and a wide range of disease-fighting nutrients. They help reduce your risk of diabetes, heart disease and cancer while lowering cholesterol levels.

Vegetables are also low in calories and net carbs, making them a healthy addition to your keto diet. Whether you prefer sulfur-rich cabbage or broccoli and bok choy, there’s a variety of vegetables to choose from.

Nuts and Seeds

Nuts and seeds are one of the key parts of a healthy diet. They contain high amounts of protein, vitamins and minerals as well as fat.

Seeds are embryonic plants enclosed in a nutrient-rich seed coat. Some need their exterior husk removed before they are eaten, while others do not.

Olive Oil

Olive oil is a staple in many kitchens, used to flavor everything from roasted vegetables to pasta. It also has a variety of purported health benefits, including a high concentration of monounsaturated fats, which fit well into the keto diet.

Research shows that eating extra virgin olive oil regularly can reduce heart disease risk factors, prevent or reverse type 2 diabetes, improve weight loss, and boost mood. It’s also loaded with polyphenols, which are powerful antioxidants.


Dark chocolate is a great source of antioxidants and can help lower blood pressure and cholesterol. It also contains flavanols that can have other health benefits like reducing inflammation and improving circulation.

While you can eat chocolate on a keto diet, it’s important to choose high quality dark chocolate that has at least 70% cocoa solids. Otherwise, it may be too high in carbs for your daily allotment.


Dairy is one of the most popular foods on keto and a must-have in many recipes. However, it’s not always the best choice.

Dairy can cause some people to experience unwanted side effects, such as bloating, sinus issues, and acne. It may also trigger a candida overgrowth, which can cause serious health problems.


Oils are a vital part of a healthy diet and ketogenic plan. Their monounsaturated and polyunsaturated fats reduce blood pressure, eliminate belly fat, combat inflammation, lower cholesterol levels and increase heart health.

They’re also high in antioxidants and nutrients that support brain, hair and skin vitality. Some oils, like palm oil, boost energy, increase ketone body production and help with weight loss.