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Courtney Leiva
Eating right on the keto diet can be a bit tricky, as you'll want to focus on the right food choices that will keep you in ketosis all day long. And of course, that means avoiding sugary and processed foods as much as possible, as these foods can jeopardize all that fat-burning action you worked so very hard to achieve. To keep you fuller longer, registered dietitian Abbey Sharp, RD, recommended focusing on high-fiber and high-fat food sources that are also low in carbs. This keeps you satiated fast, she said, since both fat and fiber are very satiating.
To help you give the pork rinds a break and find better food choices that will keep you full throughout the day, we spoke more to Sharp and other nutritional experts about the most filling keto foods that can easily be added to your diet. Below are some of the food choices they say will squash those pesky cravings in a flash.
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Mushrooms are a very filling vegetable.
"Mushrooms are mostly made of protein, fiber, and water, making them very filling," said Alex Ruani, nutrition science educator at The Health Sciences Academy. Low-starch foods like mushrooms are unlikely to kick you out of ketosis, she suggested, making them an ideal staple during low-carb eating. To add mushrooms to your diet, she recommended stirring them with scrambled eggs. Doing so makes a delicious and very filling low-carb meal, she explained.
Sauerkraut is rich in filling fiber.
"With only 4.3 grams of carbohydrates per 100 grams (most of which are fiber), sauerkraut is an excellent food to try during a low-carb eating regime," Ruani added. You can try making your own sauerkraut by fermenting shredded green cabbage and chopped garlic cloves in salted water, and optionally adding a carrot or two, she suggested. However, if you opt for commercial sauerkraut, she advised double-checking your labels and avoiding products with added sugars.
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Coconut yogurt can promote satiation.
"Made from coconut milk (which is high in fat and low in carbohydrates), dairy-free coconut yogurt can be an enjoyable treat to curb sweet cravings and promote satiation," Ruani told INSIDER. Opt for sugar-free or unsweetened versions, she advised, or try making your own by blending full-fat coconut milk, probiotic cultures, and a bit of stevia for a sweet touch.
Green pesto has an amazing fiber content.
"Starch-free and sugar-free, green pesto can make many low-carb dishes not only tastier but also more filling thanks to its high fiber content," suggested Ruani. To make your own pesto, she recommend using ingredients like Italian basil, olive oil, minced garlic, chopped pine nuts, and grated Parmesan.
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Sardines are incredibly healthy.
"Sardines are a high quality protein that has several different vitamins and minerals," suggested registered dietitian Carol Aguirre MS, RD/LDN. In addition, she said this type of fish is an excellent source of long-chain omega-3 polyunsaturated fatty acids.
Add eggs to your diet .
"One large egg contains less than one gram of carbs and about six grams of protein, making eggs an ideal food for a ketogenic lifestyle," Aguirre added.
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Make sure you are consuming full-fat dairy
"Eating full-fat dairy is shown to provide essential nutrients difficult to obtain from low-fat dairy," Aguirre told INSIDER.
Olives contain numerous health-promoting compounds.
"Olives contain numerous health-promoting compounds," Aguirre suggested. One of the most studied compounds is a phenolic compound called oleocanthal, she said, which possesses similar anti-inflammatory properties to ibuprofen.
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Don't be afraid of guacamole.
Aguirre said that one serving (or one-fifth of an entire avocado fruit) of an avocado contains 4.5 grams of fat. Most of the fat is in the form of healthy monounsaturated fats, she suggested, which is ideal for those observing the keto diet. Guacamole also contains several vitamins and minerals, according to Aguirre. Among those include potassium and vitamin C, she added.
Salmon is very high in omega-3 fats.
"Salmon is very high in omega-3 fats, which have been linked to a decreased risk of disease and improved mental health," Aguirre suggested. Aim to consume at least two servings of high fatty fish weekly, she advised.
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Chia seeds crush hunger quick.
"One small tablespoon of chia seeds has 11 grams of fiber, five grams of omega-3s, and four grams of protein," said Sharp. Together, they make up the "hunger crushing trio" which will definitely keep you fuller longer, she added.
Sprinkle flax meal over salads and smoothies.
"Flax meal has three grams of fiber and protein, and over seven grams of fat per two tablespoons," Sharp told Insider. Flax meal is also very easy to add into your lifestyle, as you can easily add it to a high-fat smoothie or salad.
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Almonds also have an impressive fiber content.
"Almonds are low in carbs but are high in fat, as an ounce of almonds has 14 grams of fat, 6 grams of protein, and 3.5 grams of satisfying fiber," Sharp says.
Visit INSIDER's homepage for more.
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