Natural Psoriasis Healing: 11 Keto Staple Foods

I don’t always eat a ketogenic diet, but when I do, this is how I do it… In this blog post, my intention is to provide you with a list of keto staple foods that I eat on a weekly basis. Although I am not someone who follows a keto diet 100 percent of the time, there is no denying the healing benefits that can accompany a well-forumulated fat based diet that revolves around well-sourced whole foods.

So, is the ketogenic diet good for healing psoriasis? Although everyone is different and each person’s healing path is an individualized process, the keto diet has proven to be an effective option for people who are looking to take the natural route to healing their psoriasis. The simplistic nature and nutritional value of such a diet is fundamentally in tune with the principles of natural healing. 

My 11 psoriasis diet keto staple foods are beef, fish, chicken, eggs, avocado, extra virgin olive oil, celery  juice, spinach and kale, broccoli and asparagus, bone broth, and nuts and seeds. While there are certainly several different ways to do keto, I believe that these staple foods make for a fundamentally sound outline that will be especially effective in terms of improving gut health and healing skin disease. 

Beef

Beef accounts for a decent chunk of my total caloric intake on any given day. Whether it be a steak dinner, some ground beef meatballs with my egg breakfast, or the occasional beef liver, I eat some form of grass fed beef just about every day. 

As the mainstream is slowly drifting away from fattier cuts of meat, those of us in the high carb/low fat nutritional sector are embracing the nutritional value that these animal fats provide. It’s a shame that corporate interest has effectively scared people away from eating the foods that human beings have been living off of since the beginning of our existence. 

If you are eating a keto style diet (or something similar) you need to eat a good amount of fat in order to energize yourself. In my opinion, there is no better source of these essential fats than well sourced animal products.

Fish

Fish is another keto staple for me that I eat just about every day. The fish that I include in my diet are wild caught salmon, mackerel, and sardines. Fatty fish such as these are extremely nutritious options and are superior to muscle meat in more ways than one. 

There are two fish based meals that I tend to eat very often. These two meals are 1. Salmon dinner with some sort of vegetable such as broccoli or asparagus and 2. Sardine or mackerel salad with chopped kale or spinach, avocado, some sauerkraut, and spices such as turmeric and paprika. 

If you are not including some form of fatty fish in your diet on a fairly consistent basis, then you should strongly consider making this addition. This is especially relevant if nutrient-density is a high priority for you. 

Chicken

I don’t eat quite as much chicken as I do beef and fish, but I do still include some chicken 2-3 times a week. This serves as a nice little change-up to my routine and after all, I do love the taste of chicken.

Growing up, chicken wings were one of my favorite foods. Granted I was used to eating unhealthy fried wings from restaurants like Buffalo Wild Wings or Hooters, but what I have found is that some nicely prepared naked homemade wings can be every bit as tasty.

I eat a lot of wings and legs but I may also have some thighs or breasts depending on what I am feeling or what recipe I am considering. There’s nothing like taking a break from your busy schedule to sit down, watch some sports (or whatever you’re into), and eat a big plate of chickens wings. 

Eggs

Eggs are a great source of nutrition on a keto diet. Not only are they packed with vitamins and nutrients but they also make for an easy meal to make that won’t take up much of your time. It doesn’t get much  easier than cracking some eggs into a pan and cooking them up within a couple of minutes. You can even eat your egg yolks raw if you are buying pasture raised eggs (which you should be).

Something to consider with eggs is the possibility anti-nutrients in the egg whites interfering with your nutrient absorption. Although I do eat some egg whites myself, I do not eat them raw and I don’t eat any more than 2-3 whole eggs a day. But I typically add a couple additional egg yolks on top of that.

If you think that eggs give you problems, try skipping out on the whites and just eat the yolks. With that said, I would not say that eggs are not absolutely necessary if you don’t want to consume them. If you don’t want to include eggs and just want to stick with meat and fish that is not a problem.

Avocado

I love avocado and how could you not? They are delicious and are an excellent source of dietary fat, which makes them a great addition to a ketogenic or fat based diet. I eat one avocado virtually every single day. Their unique creamy texture is great for adding a little extra personality to some of your meals. 

The way that I typically consume them is with eggs or with my sardine or mackerel salad that I mentioned earlier. With that said, the options are endless. As with most fat-dense foods, they are a high calorie food according to their size and can be a great option for anyone who is trying to gain muscle or at least maintain weight on keto. 

Another great thing about avocados is that they are especially high in potassium. It can be easy for people who are following a ketogenic diet to miss out on potassium if they do not make a conscious effort to include it in their regimen. 

Extra virgin olive oil

Olive oil, coconut oil, mct oil, and beef tallow are all great options to cook with on a keto diet plan. I am currently using extra virgin olive oil, but I certainly would not be opposed to using and have used all of the other options I have listed. 

You just need a nice fat base to cook with… You can use these options to grease the pan, marinade your steak, or even as an ingredient in a healthy salad dressing. These are all obviously high fat foods and like avocados, they make for a great addition to a fat based diet. 

With that said, I would suggest that you take it fairly easy on the oils. They are a very potent food source and it can be easy to over do it. Remember, just a little bit can go a long way. I typically don’t consume any more than 1-2 tablespoons of olive oil with any given meal. 

Celery juice

Although vegetables are not a priority for many people who eat keto and there is a lot of hype surrounding the carnivore diet recently, I am not one of those people. In my experience, I have found that I feel better when I include a good amount of vegetables in my diet. 

Celery juice and green juice in general is something that I still include as a staple in my diet. The megadose of vital micronutrients that fresh veggie juice provides has been extremely valuable to me in terms of healing my skin and improving my overall health. 

For the most part, I juice my own produce and prepare my juices. I’m not sure that I’ve ever tasted something quite as refreshing as a freshly made juice. I also will occasionally buy freshly made juices from local grocery stores as well. Juice may not be a typical “keto staple”, but it is something that I believe to be a great addition to any diet plan. 

Spinach and kale

Although most of my meals are based on fat/protein-dense foods, having some spinach, kale, or some type of green included with my meals tends to really help balance out my digestion and keep me functioning at a high level. 

As I said before, it is quite common for people who are following a ketogenic diet to neglect vegetable consumption. If you’re doing the whole carnivore thing and it is working for you, more power to you. Keep on doing what you’re doing. But personally, I am certainly not ready to to discount the nutritional value of vegetables. 

I mentioned earlier some ways that I include spinach and kale in my diet but the possibilities are endless. In my opinion, a nice green salad is never a bad idea. Don’t be afraid of the carbohydrate-density of vegetables. Carbs are not the devil. 

Broccoli and asparagus

Just as I sort of alterate kale and spinach on my grocery list, I do the same with broccoli and asparagus. Of course, there are plenty of different kinds of vegetables out there to choose from and you can eat whichever ones you want. I personally just like these two because they are rather nutritious and make for a great side.

Eating broccoli or asparagus is typically a dinner thing for me. On most nights I will have either some steak, fish, or chicken with a side of broccoli or asparagus. More often then not, I grill my dinner and I will wrap my veggies up in foil with some water and stick them on the grill along with my meat. 

I am not a big dairy advocate but I will occasionally put a small amount of grass fed butter on my veggies. This is not something I would recommend for everyone and I really do only use a small slice of butter. If you’re trying to heal your skin, I would probably suggest that you skip the butter until you see some healing success. You can reevaluate its impact on your digestion in the future if you wish. 

Bone Broth

Bone broth is an amazing source of nutrition that is often overlooked by people entering into a ketogenic diet. Although it is not something that is going to make up for a large portion of your caloric intake, bone broth is extremely easy to digest and is a great source of nutrition as it is an excellent source of zinc and amino acids amongst other things. 

The fact that bone broth is so easy to digest makes it a perfect dietary addition for anyone who is trying to improve their gut health. In order to heal your gut and ultimately your skin disease, it is important that you consider the digestibility of your foods. Eating the right foods is one thing, but eating in such a way that makes for easy nutrient absorption is just as important when dealing with compromised digestive health. 

The problem with bone broth is you’re either going to spend a while preparing it yourself or you’re going to pay some fairly steep prices for pre-made brands such as Kettle & Fire. With that said, using bone broth as a sort of supplement to your diet from time to time can provide you with a great nutritional/healing boost. 

Nuts and seeds

I haven’t been eating as many nuts and seeds as I used to as of late, but I do still enjoy eating some as a little calorie/energy boosting snack. Just a small handful will do. As with olive oil, it can be easy to over do it with the nuts. Although they are a nutrient-dense whole food, many people have a difficult time digesting nuts. My advice would be to pay attention to how eating nuts makes you feel. If you feel like they have no negative effect on you, then go ahead and include them in your diet. If they give you problems, then leave them out. 

My favorite nuts and seeds are walnuts, almonds, pumpkin seeds, and chia seeds. As I said earlier, I am not someone who is always eating keto. I love fruit and I definitely find ways to include it in my diet. To me, fruit and nuts go hand in hand. So if I’m eating nuts, I typically include some fruit with it. 

If you are looking for a keto-friendly fruit/nut combination, consider eating a small handful of nuts with some berries. Although most fruits are not considered to be keto, berries are particularly keto-friendly and can be extremely effective in satisfying your sweet tooth. 

Conclusion 

While I do not think that keto is the end all be all of the nutrition world or that you have to eat a ketogenic diet to clear your skin or live a healthy life, I do believe that the fundamental values that the ketosis diet promotes fit perfectly into the fabric of the natural healing process. By taking a macronutrient conscious whole food approach and eliminating all refined and processed foods, you are laying the foundation for regenerating your health and ridding yourself of your skin issues. 

If you are looking for an in-depth easy to follow skin healing formula, click here to download my free natural skin healing protocol. When people ask me how I healed my skin, I direct them to this simple 3 phase formula. Although there is no one healing diet that is going to work for everyone, this guide will serve as a point of reference that will effectively walk you through the healing proccess. 

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Natural Psoriasis Healing is designed to educate people with psoriasis, eczema, and dermatitis on how to reverse their skin disease through improved nutrition and lifestyle practices.

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