Good Housekeeping/ Prevention
Whether you’re a keto diet veteran or a keto beginner, the low-carb and high-fat diet requires some extra meal planning. And though you can always incorporate specific keto diet foods into your meals, the first meal of the day specifically can be a little tricky. If you’re looking for the best keto breakfast ideas and other healthy keto recipes to kickstart your morning, we pulled some of our favorites to get you going in the A.M.
What is the keto diet?
The keto diet is a high-fat, moderate protein, and low-carbohydrate diet that works to fuel the body with fat instead of carbohydrates, explains Brittany Michels, M.S., R.D.N., L.D.N., C.P.T., a registered dietitian at The Vitamin Shoppe. When carbohydrates in the diet are low, the liver can convert fat into fatty acids and ketone bodies, she adds.
Following a keto diet can be helpful in treating neurological diseases, such as epilepsy, and also weight loss and blood sugar management, Michels says. But if not done correctly, there are keto diet side effects like the keto flu that can happen. Michels suggests using a carb counter or macro tracking application to help when planning, but generally, a keto-compliant day of eating contains 75% fat or higher, 20% protein, and 5% or lower carbohydrates.
When it comes to planning a keto breakfast, Michels says eggs are almost always a key component. “Eggs cooked in oil is an easy keto-compliant breakfast. Even adding some non-starchy vegetables to the mix will still keep you in the keto macro range,” she says. Just be sure to include nutrient-rich foods, consume enough fat, and work with a registered dietitian if you’re concerned about getting the vitamins and minerals you need, she says.
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