Elevate Your Keto Diet With Wholesome Meat Proteins

"Keto is not about what you can't eat; it's about discovering the deliciousness of what you can."

Exploring The Best Meat And Protein Sources For Keto Success

You elevate your Keto Diet to success with wholesome protein by integrating the best meat and protein sources into your Ketogenic diet. Healthy meat and protein sources are another Keto Diet aspect with Dos and DON'Ts. The healthy options of meat and protein sources are essential in your diet because of the benefits meat and protein sources give to your health. You must know the right meat choices to prepare and cook for the Keto Diet. Healthy meat and protein sources are part of the foundation of a Keto Diet. Moderation and balance of healthy meat proteins in the Keto Diet is fundamental to your health. 

Most people consume more meat protein than their body needs. So, on the Keto Diet, it should be said that "some" meat proteins should be incorporated into the Keto Diet. It is believed that meat proteins are the mainstay of the Keto Diet, but that is not true. The mainstay of the Keto Diet is low-carb vegetables that contain antioxidants to fight disease and illness. However, healthy meats contain protein and amino acids the body needs for brain and nerve function. Everyone is different; no one is the same. Some people may need more protein than others due to health issues, or they may be an athlete who needs more protein. It is wise to check with your physician to determine how much protein your body needs to maintain good health if you have health issues. 

Meat proteins are an excellent source of nutrients and are compatible with the Keto Diet due to their low-carb and high protein and fat content. When choosing meat protein for your Keto Diet, focusing on quality and nutrient-dense meats is essential. 

The Health Benefits Of Quality Meat Protein In The Keto Diet

High quality meat protein in the Keto Diet offers a range of health benefits supporting your nutritional needs and over-all wellbeing. Meat protein provides healthy fats and is a source of protein as well. 

Below are the health benefits of high quality meat protein on the Keto Diet:

Meat is a complete protein source providing essential amono acids needed for muscle repair, immune system support, and hormone synthesis.

Protein increases satiety with feelings of fullness. It takes longer to digest meat proteins than vegetables. This is helpful in maintaining or losing weight.

Adequate protein intake preserves lean muscle mass while on a calorie restricted diet like the Keto diet. This is essential for overall strength, mobility, and metabolic rate. 

Protein consumption stabilizes blood sugar levels by slowing down the digestion and absorption of carbohydrates. This is beneficial for diabetics or someone with insulin resistance.

Sufficient protein consumption maintains a healthy glucose level and supports the body's transition to ketosis. 

Grass fed beef supports gut health with nutrients such as Omega-2 fatty acids and antioxidants. 

While meat protein offer these benefits, it essential to keep in mind moderation and balance is key. Focus on high quality lean cuts of meat taking in a variety of protein sources to ensure you are meeting your nutrional needs. 

Below are some healthy meat protein options for the Keto Diet that are on the "Do Buy" List:

Grass Beef is leaner and higher in beneficial nutrients with Omega 3 fatty acids and antioxidants than conventionally raised beef.

Organic, skinless, boneless chicken and turkey breast are lean protein sources. Try to purchase organic and free-range chicken and turkey meat whenever possible.

Fatty Fish like salmon, trout, Mackeral, and sardines are rich in omega-3 fatty acids. They support heart health and cognitive function.

Lamb is a good source of protein and healthy fats.

Eggs are a versatile source of protein and healthy fats.

Tips To Select Meat For Your Keto Diet

Choose lean cuts of meat for a high protein-to-fat ratio. 

Add a variety of meats to your diet to ensure a wide range of nutrients.

Avoid processed meat such as luncheon or deli meats, spam, or hash because the meats have additives and nitrites that cause colon cancer. 

Practice cooking methods such as baking, roasting, sauteing, or cooking in a slow cooker instead of frying. 

Stay aware of your portion sizes to maintain a desired caloric intake and macronutrient balance. You can search online to find out the portion size and caloric content of a serving of a particular meat to maintain your caloric intake.

As much as protein is a part of the Keto Diet, please remember to include a variety of foods in your diet to get a balanced intake of nutrients. This includes low-carb vegetables, healthy fats such as avocado, and lean, healthy meats. We will have plenty of discussion about incorporating various foods into your diet with my recipes.

Other Protein Sources To Include In Your Keto Diet

Dairy Products provide protein and contribute to your fat intake. Organic yogurt is best when you can find it. Choose full fat unsweetened yogurt such as Greek yogurt, cottage cheese, and full fat mozaralla, cheddar, and feta cheeses. The Keto Diet does not include milk because it is high in sugar and carbs. Check the label of milk and you will see the high carb and sugar content of milk. However, canned milk has 3 grams of carbs and 3 grams of sugar. Canned milk is high in carbs and sugar combined and should be avoided on the Keto Diet.  Cream and half-n-half is included in the Keto diet in moderation because they have a low carb and sugar content. Always read the labels to check the sugar and carb content of dairy products. 

Organic Plant based proteins like tofu and tempeh are soy-based products rich in protein and can be used in a variety of dishes.  

Beans are high in carbs but there are some beans that are lower in carbs than others such as pinto beans and white beans such as Northern Beans and Navy beans. You can consume beans in moderation. Lentils are also lower in carbs, but should be eaten in moderation only. 

Pea protein powder is an excellent source of protein and is low-carb. Pea protein powder can be added to shakes, meals, and smoothies. I enjoy pea protein in my green smoothies.

Nuts and seeds are sources of proteins and healthy fats such as almonds, walnuts, pistachios, pumpkins seeds, chia seeds, and pecans. 

Nut butters such as almond butter, peanut butter, brazil nut butter, coconut butter, pecan buttter, and macadamia nut butter. Basically all nuts can be transformed into butter form. 

Non-dairy milk such as sugar-free almond, coconut, and cashew milk contain small amounts of protein.

Vegetables such as broccoli, spinach, kale, and brussel sprouts are protein sources but the protein in vegetables is not at high as meat protein. 

Cheese was mentioned earlier but is worth mentioning again for its fat and protein content. 

As you incorporate non-meat protein sources into your Keto Diet, be aware of their carbohydrate content and how well they fit into your overall macronutrient goals. Balancing your protein content with healthy fats and low-carbs is key to achieving and maintaining ketosis.  

The "DO NOT BUY" List Of Unhealthy Meats

Not all protein sources are beneficial to the Keto Diet. Some protein sources are high in unhealthy fats, added sugars, additives, and preservatives that can hinder your progress on the Keto Diet or negatively affect your health. You want to stay on the straight and narrow path to healthy bliss on the Keto Diet! 

Below are examples of unhealthy protein sources for the Keto Diet:

Processed meats like Bratwurst sausage, hot dogs, and deli meats contain sugars, fillers, unhealthy trans fats, and preservatives like nitrites. These added ingredients to processed meats harm health and are not part of the Keto Diet. 

Breaded fried meats such as chicken tenders and fried Fish significantly increase the carb content in your meal due to the coating. The coating is from processed flour or cornmeal, which is very high in carbohydrates. The fried meats are also cooked in unhealthy oils such as trans fats. The high heat of frying foods causes oxidative stress in the body, leading to cancer. The same principle applies to fried vegetables. Fried vegetables are not on the Keto Diet. 

Fatty cuts of unhealthy meats are from conventionally raised animals that may be high in saturated and omega-6 fatty acids that are unhealthy for the body. 

Process plant-based protein such as veggie protein patties in the frozen section of your local grocer. They are imitation or meat substitutes from processed soy or other ingredients like artificial colors and flavors, preservatives, and additives. There isn't a healthy meat substitute unless it is from bonafide meat!

Processed cheese and dairy products contain added sugars, additives, artificial additives, and unhealthy fats. Sliced cheese or shelf cheese is a perfect example of processed cheese. Read the labels, and you will see that processed cheese and dairy products are not genuine dairy. 

Flavored yogurts are bad offenders of the Keto Diet. Flavored and fruit yogurts contain added sugar, corn syrup, and fructose from fruit. Sugar, sucrose, corn syrup, and fructose are the same to the body: sugar! Greek yogurt is your best bet for yogurt because it is low in sugar and carbs. You can purchase almond or coconut yogurt or make it yourself to ensure you get probiotics without sugar, corn syrup, or fructose. Sugar destroys the health properties of probiotics in yogurt.

Protein bars and shakes are another offender of the Keto Diet unless they are organic healthy Keto Bars. You can purchase organic healthy Keto Bars or make your Keto Bars, which is the best way to go on Keto Bars. Unhealthy protein bars and shakes are high in added sugar, chemical artificial sweeteners, and low-quality ingredients. Carefully read the labels of protein bars and shakes before you purchase them. 

Processed seafood such as crab meat or fish sticks is not on the Keto Diet. They contain added sugars, fillers, and unhealthy fats. 

Cured meats with sugars, like bacon or ham, contain added sugar for their curing process. Sugar is not a part of the Keto Diet.

Sugary marinades and sauces that flavor meats can be high in added sugars. Make your own marinades and sauces minus the sugar. 

Make whole, unprocessed foods a priority, rich in nutrients, and free from added sugars and additives. Reading ingredient labels to make informed purchases of your protein foods is essential to maintain Ketosis and promote overall good health.

Enjoy this no-bake Keto Bar recipe below:

Ingredients:

• 1 cup mixed nuts (almonds, walnuts, pecans, etc.)

• 1/2 cup mixed seeds (chia seeds, flax seeds, sunflower seeds, pumpkin seeds, etc.)

• 1/4 cup unsweetened shredded coconut

• *1/4 cup unsweetened almond butter or any unsweetened nut butter of your choice

• 1/4 cup coconut oil, melted

• 1/4 cup erythritol or your preferred keto-friendly sweetener such as Monk Fruit or Stevia

• 1 teaspoon vanilla extract

• Pinch of salt

*Sam's Club has a wonderful unsweetened Almond Butter made from sweet almonds. The Almond Butter is sweet but does not have added sugar or sugar content. The are two ingredients in Sam's Club Almond Butter which is almonds and almond oil. It is Member's Mark Creamy Almond Butter.  

Instructions:

Prepare the Dry Ingredients:

In a large mixing bowl, combine the mixed nuts, mixed seeds, and shredded coconut. You can roughly chop the nuts for smaller pieces if desired.

Prepare the Wet Ingredients:

In a separate bowl, mix together the almond butter, melted coconut oil, erythritol, vanilla extract, and a pinch of salt. Stir until well combined.

Combine Wet and Dry Ingredients:

Pour the wet mixture over the dry ingredients. Mix well until everything is evenly coated and the mixture starts to stick together.

Press into a Pan:

Line a square baking pan (8x8 inches) with parchment paper, leaving some overhang on the sides for easy removal. Transfer the mixture to the pan and press it down firmly to create an even layer.

Chill and Set:

Place the pan in the refrigerator for at least 1-2 hours, or until the mixture is firm and set.

Cut into Bars:

Once the mixture is set, use the parchment paper overhang to lift the bars out of the pan. Place them on a cutting board and use a sharp knife to cut them into bars of your desired size.

Store:

Store the keto nut and seed bars in an airtight container or tin in the refrigerator for best freshness. They can also be individually wrapped and frozen for longer storage.

Feel free to customize this recipe by adding keto-friendly ingredients like unsweetened chocolate chips, chopped orange or lemon rinds, chopped zucchini, chopped dried berries (in moderation), or your favorite spices for extra flavor.

Sincerely Yours,

Blissfully Keto