🥑
Avocados
Fats and fibers
High in healthy fats, fiber, and potassium. Can be eaten on their own, in salads, or made into guacamole.
🥩
Meat
Protein
Rich in protein and essential amino acids; zero carbs. Grilled, roasted, or sautéed; includes beef, chicken, pork, lamb, and more.
🥜
Nuts and Seeds
Fats
High in healthy fats, moderate protein, and low carbs; provide fiber and essential nutrients. Snacking, topping for salads, or mixed into keto-friendly recipes. Examples include almonds, walnuts, chia seeds, and flaxseeds.
🥚
Eggs
Protein
Excellent source of protein, healthy fats, and essential nutrients like choline. Versatile for breakfast, lunch, dinner, or snacks; can be boiled, scrambled, fried, or used in various recipes.
🐟
Fatty Fish
Omega 3
High in omega-3 fatty acids and protein; low in carbs. Includes salmon, mackerel, sardines, and trout; can be grilled, baked, or used in salads.
🥦
Fibers
High in fiber, vitamins, and minerals while being low in carbs. Great for salads, sides, or adding volume to dishes. Examples include leafy greens, broccoli, cauliflower, zucchini, and bell peppers.
🧀
Cheese
Fats
High in fat and protein, low in carbs; provides calcium and beneficial fatty acids. Snack on its own, in salads, or melted over dishes.
🥥
Coconut Oil
Fats
Provides medium-chain triglycerides (MCTs) which are easily converted into ketones. Cooking, baking, adding to coffee or smoothies.
🧈
Butter
fats
High in healthy fats and zero carbs; provides fat-soluble vitamins like A, D, E, and K. Cooking, baking, or adding to keto-friendly dishes for extra flavor and fat.
Chrissy
@kayray
Keto Omelette
Eggs
Spinach
Mushrooms
Cheese
Avocado on the side
Chrissy
@kayray
Greek Yogurt with Nuts
Full-fat Greek yogurt
Almonds or walnuts
A few berries (in moderation)
Chrissy
@kayray
Chicken Caesar Salad:
Grilled chicken breast
Romaine lettuce
Parmesan cheese
Caesar dressing (made with no added sugar)
Avocado slices
Chrissy
@kayray
Lettuce-Wrapped Burger:
Ground beef patty
Cheddar cheese
Lettuce leaves (as the wrap)
Tomato slices
Pickles
Mustard
Zucchini Noodles with Pesto:
Spiralized zucchini (zoodles)
Pesto sauce
Grilled chicken or shrimp
Chrissy
@kayray
Baked Salmon with Asparagus:
Salmon fillet baked with lemon and herbs
Roasted asparagus with olive oil
Chrissy
@kayray
Steak with Garlic Butter and Broccoli:
Ribeye or sirloin steak
Garlic butter sauce
Steamed broccoli
Chrissy
@kayray
Keto BLT Wrap
Ingredients: Large lettuce leaves, bacon, tomato slices, and mayonnaise.
Preparation: Cook bacon until crispy. Spread mayonnaise on lettuce leaves, add bacon and tomato slices, and wrap it up.
3. Tuna Salad
Ingredients: Canned tuna, mayonnaise, celery, pickles, and a squeeze of lemon juice.
Preparation: Mix tuna with mayonnaise, diced celery, chopped pickles, and lemon juice. Serve on lettuce leaves or as a filling in an avocado half.
Chrissy
@kayray
Chicken Caesar Salad
Ingredients: Grilled chicken, romaine lettuce, Parmesan cheese, Caesar dressing (keto-friendly), and bacon bits.
Preparation: Toss romaine lettuce with Caesar dressing, top with grilled chicken, Parmesan cheese, and bacon bits.
Learn more
How does Chrissy Metz lose weight?
Chrissy Metz, best known for her role on the TV show "This Is Us," has been open about her weight loss journey and the steps she has taken to improve her health. Here are some key points about how Chrissy Metz lost weight:
1. Diet Changes
Calorie Restriction: Chrissy reportedly followed a 2,000-calorie diet plan, which helped her manage her calorie intake and promote weight loss.
Healthier Eating: She focused on eating healthier foods, reducing the consumption of unhealthy, high-calorie foods. This included incorporating more whole foods like vegetables, lean proteins, and healthy fats into her diet.
2. Exercise Routine
Walking: Chrissy began by incorporating regular walking into her routine. She committed to walking for at least 20 minutes a day.
Gradual Increase in Activity: As she progressed, she gradually increased her physical activity, integrating more exercises and activities that she enjoyed.
3. Mental and Emotional Health
Therapy and Support: Chrissy has been open about the importance of addressing the emotional aspects of her weight loss journey. She has participated in therapy to deal with past traumas and emotional eating habits.
Positive Mindset: Maintaining a positive mindset and focusing on self-love and acceptance have been crucial parts of her journey.
4. Professional Guidance
Working with Professionals: Chrissy has worked with nutritionists and personal trainers to create a plan tailored to her needs and goals. Professional guidance helped her make informed decisions about her diet and exercise routine.
5. Consistency and Patience
Long-Term Commitment: Chrissy's weight loss journey has been about making sustainable, long-term changes rather than seeking quick fixes. She emphasizes the importance of consistency and patience in achieving and maintaining weight loss.
6. Role in "This Is Us"
Character Inspiration: Her role as Kate Pearson on "This Is Us" also played a motivational role in her weight loss journey. The character's storyline about body image and weight loss inspired Chrissy to take control of her own health.