Dante Carrillo
The ketogenic diet is a high-fat, very low-carbohydrate, and moderate-protein diet. There are no foods that are completely off-limits on the keto diet, but it's important to monitor your total carbohydrate intake. Meat, poultry, fish, and eggs are all keto-friendly foods, as they are carb-free and good sources of protein. Non-starchy vegetables, such as broccoli and zucchini, are also recommended, as are high-fat dairy products, olive oil, nuts, and berries.
| Characteristics | Values |
|---|---|
| Carbohydrate intake | Very low |
| Protein intake | Moderate |
| Fat intake | High |
| Typical foods | Fish, meat, poultry, eggs, cheese, nuts, seeds, berries, non-starchy vegetables, olive oil |
| Foods to avoid | Breads, muffins, milk, beans, legumes, cereal, crackers, rice, pasta, beer, fruits (except berries) |
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Meat and poultry
When choosing meat and poultry, consider opting for grass-fed meat, as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals. Meat and poultry are complete sources of protein, meaning they contain all nine types of amino acids that the body cannot produce on its own.
Some examples of meat and poultry that can be included in a keto diet are:
- Chicken
- Turkey
- Beef
- Pork
- Lamb
- Bacon
- Sausage
- Ham
It is important to note that while meat and poultry are keto-friendly, the way they are cooked can affect their compatibility with the keto diet. For example, breaded and fried meats will add carbohydrates and unhealthy fats, so grilling, baking, or roasting are better options.
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Fish and shellfish
While fish is generally a good choice for keto, the carb count in shellfish can vary by type. For example, squid and octopus have higher carb counts compared to other shellfish. It is important to carefully track carb intake from shellfish to ensure you stay within your desired range.
There are several types of fish and shellfish that are particularly well-suited for a keto diet. Salmon, as mentioned earlier, is a versatile option that can be grilled, broiled, or baked. It has a fatty acid profile that differs depending on whether it is wild-caught or farm-raised, with farm-raised salmon being fattier. Mahi-mahi is a mild-flavored and versatile white fish that can be grilled, baked, or pan-fried. It is low in fat but high in protein, with 24 grams per serving, and it is also a good source of omega-3 fatty acids and B vitamins.
Flounder is another option, especially for those who do not prefer a strong "fishy" taste. It is a leaner fish compared to salmon, with 12 grams of protein and 2 grams of fat per 100-gram serving. Bay scallops and shrimp are small, tender shellfish that provide a good amount of protein. While shrimp has lower levels of healthy fats, it has a higher cholesterol level of 125mg.
Overall, fish and shellfish are excellent keto-friendly choices, offering a range of nutritional benefits and versatility in preparation methods.
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Eggs and dairy
The ketogenic diet is a high-fat, very low-carbohydrate, and moderate-protein diet. The diet is based on the principle of eating high-fat and low-carb foods, which puts the body into a metabolic state called ketosis. In ketosis, the body breaks down stored fat into molecules called ketone bodies and uses them for energy instead of carbohydrates.
Eggs are a staple food in keto diets. One large egg contains less than 1 gram of carbohydrates and is rich in protein, B vitamins, minerals, and antioxidants. Eggs also promote feelings of fullness. It is recommended to eat whole eggs as most of the egg's nutrients are found in the yolk, including antioxidants that protect eye health.
Dairy products are also included in the keto diet. Cheese, for example, has zero carbohydrates and is high in fat and protein. A 1-ounce slice of cheddar cheese contains about 5 grams of saturated fat, which has been linked to a higher risk of heart disease by the American Heart Association. However, recent research suggests that not all saturated fats are equal, and some may even promote a healthy heart. As such, cheese should be consumed in moderation. Yogurt and cottage cheese are also high in protein and calcium, with 7 ounces of plain Greek yogurt providing about 8 grams of carbohydrates and 20 grams of protein.
While milk is a good source of calcium, vitamin D, potassium, and B vitamins, it contains 12 grams of sugar (lactose) per cup. Therefore, keto dieters are advised to choose low-carb milk alternatives such as almond or coconut milk. Cream and half-and-half are also popular choices for coffee or cooking, but sweetened versions should be avoided as they contain too much sugar. Butter, once thought to be unhealthy, can also be consumed as part of the keto diet in moderation.
Overall, eggs and dairy can be an important part of a keto diet, providing essential nutrients while keeping carbohydrate intake low.
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Nuts and seeds
However, not all nuts and seeds are created equal in terms of their keto-friendliness. Some have a higher carb count than others and could kick you out of ketosis if you don't keep an eye on your serving size. For example, peanuts, pistachios, and almonds are healthy snacks and keto-friendly, but they have a higher carb count. Therefore, they should be consumed in moderation and alongside other low-carb foods to ensure you stay within your daily carbohydrate goal.
Some of the best nuts and seeds to include in your keto diet are:
- Macadamia nuts: These nuts are native to Australia and are very high in healthy fats, making them perfect for the keto diet.
- Pecans: Pecans are another high-fat, keto-friendly nut that may help reduce insulin levels. Insulin is a hormone that can cause your body to store fat, so keeping insulin levels low is ideal when trying to lose weight.
- Walnuts: Walnuts are another high-fat, keto-friendly nut that has been linked to improved heart health. A low-calorie diet that includes walnuts has been shown to reduce total and LDL (bad) cholesterol and blood pressure.
- Hemp seeds: Hemp seeds are a tasty addition to salads, protein shakes, and keto-friendly baked goods. They are also a good source of plant-based protein and may improve gut health and digestion.
- Pumpkin seeds: Pumpkin seeds are a great source of magnesium, iron, omega-3 fatty acids, and omega-6 fatty acids. They are also packed with fiber, which is important on the keto diet, and provide a good amount of protein.
In addition to the above, other nuts and seeds that can be included in a keto diet are chia seeds, flax seeds, hazelnuts, Brazil nuts, and almonds (in moderation due to their higher carb count).
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Vegetables
A ketogenic diet is a low-carb, high-fat diet that forces the body to burn fat for energy instead of carbohydrates. As a result, keto-friendly vegetables tend to be those that grow above the ground, such as:
Leafy Greens
Leafy greens such as lettuce, spinach, kale, arugula, and Swiss chard are excellent choices for a keto diet. They are low in carbohydrates and calories while being rich in fibre and essential nutrients like folic acid, calcium, potassium, and magnesium. For example, kale is a good source of protein, with 3 grams per cup, and can be used in a variety of dishes such as omelettes, keto air fryer chips, salads, and soups.
Cruciferous Vegetables
Cruciferous vegetables like broccoli, cauliflower, and cabbage are also keto-friendly. Broccoli, for instance, has 6.6g of carbohydrates per 100g and is packed with vitamin C, K, and folic acid. Cauliflower is a versatile vegetable that can be roasted, steamed, or turned into keto-friendly alternatives like rice or mashed potatoes. Cabbage is also a good option, with only 2 grams of net carbs per cup shredded, and can be used in fajitas, soups, or coleslaw.
Other Low-Carb Vegetables
Other vegetables that are suitable for a keto diet include cucumbers, zucchini, asparagus, and mushrooms. Cucumbers are refreshing and hydrating, with only 3.7 grams of net carbs per cup, while zucchini is very low in carbs and packed with fibre, vitamin C, and potassium. Asparagus is another versatile vegetable with just 2 grams of net carbs per cup chopped and is high in fibre and folate. Mushrooms are a good source of immunity-boosting vitamin D and are low in net carbs.
While root vegetables like potatoes and carrots are generally not recommended due to their high starch and sugar content, some sources suggest that onions can be used as a seasoning in small amounts. Additionally, avocado, olives, and pumpkin are considered keto-friendly due to their healthy fat content, with avocado also being a good source of potassium.
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Frequently asked questions
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. The diet aims to put your body into a metabolic state called ketosis, where your body uses fat instead of carbohydrates for energy.
Meat, poultry, fish, and eggs are all free foods on the keto diet. Non-starchy vegetables like broccoli, zucchini, and bell peppers are also free to eat.
Nuts and seeds, fatty dairy products like butter and cream, and oils like olive oil are all high-fat foods that fit into a keto diet.
Berries are relatively low in carbs and can be eaten freely on keto. Above-ground vegetables like broccoli and zucchini also contain fewer carbs.
Water and other no-calorie drinks are always a good option. Coffee and tea are also fine, but be careful with milk and sugar. Some people on keto also drink bulletproof coffee, which is coffee blended with butter and MCT oil.
