Nuts, seeds and healthy oils
Nuts and seeds are rich in healthy polyunsaturated and monounsaturated fats, fiber and protein. They are also very low in net carbs. Olive oil and coconut oil are the two oils recommended for the keto diet. Olive oil, which is high in oleic acid, is associated with a lower risk of heart disease. Coconut oil is rich in saturated fats, but contains medium chain triglycerides (MCTs), which can increase ketone production. MCTs can increase your metabolic rate and help you lose weight and belly fat. Measure portion sizes when consuming any healthy fats.
Number of carbs per (28 g) of nuts and seeds (net carbs equals total carbs minus fiber):
Almonds: 3 g net carbs (6 g carbs total)
Brazil nuts: 1 g net carbs (3 g carbs total)
Cashews: 8 g net carbs (9 g carbs total)
Pistachios: 5 g net carbs (8 g carbs total)
Walnuts: 2 g net carbs (total 4 g carbs)
Chia seeds: 2 g net carbs (total 12 g carbs)
Flax seeds: 0 g net carbs (total 8 g carbs)
Pumpkin seeds: 1 g net carbs (total 3 g carbs)
Sesame seeds: 3 g net carbs (total 7 g carbs)
Berries
Berries are rich in antioxidants that reduce inflammation and protect against disease. They are low in carbohydrates and high in fiber.