Keto Diet: Unlimited Food Freedom Or Fantasy?

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. While on keto, it is recommended to keep your daily carbohydrate intake under 20 to 50 grams. This low-carb approach may seem overly restrictive, but there are still plenty of foods that can be eaten in unlimited quantities.

- Non-starchy vegetables such as leafy greens, cucumber, celery, radishes, cauliflower, cabbage, avocado, broccoli, zucchini, bok choy, spinach, and kale.

- Meat, including beef, pork, lamb, poultry, and game meat such as venison, bison, and ostrich.

- Fish and seafood, especially fatty fish like salmon, sardines, mackerel, and herring.

- Eggs, which are high in protein and promote feelings of fullness.

- Natural fats like butter, olive oil, and coconut oil.

- Most cheeses, which are very low in carbs and high in fat.

- Nuts and seeds, which are healthy and high in fat, but should be consumed in moderation.

- Berries, particularly raspberries and strawberries, are lower in carbs than other fruits.

Keto-friendly vegetables

The ketogenic (keto) diet is a nutritional plan that aims to put the body into ketosis, a state in which the body burns fat for energy instead of carbohydrates. The keto diet is high in fat, moderate in protein, and very low in carbohydrates.

When following a keto diet, it is important to consume plenty of non-starchy vegetables, as they are low in calories and carbohydrates while being rich in nutrients and antioxidants. Here is a list of keto-friendly vegetables:

• Broccoli
• Cauliflower
• Green beans
• Bell peppers
• Zucchini
• Spinach
• Kale
• Cabbage
• Asparagus
• Tomatoes
• Celery
• Eggplant
• Brussels sprouts
• Avocados
• Olives
• Arugula
• Romaine lettuce
• Radishes
• Mushrooms
• Cucumbers

While these vegetables are keto-friendly, it is important to remember that the keto diet is not a one-size-fits-all approach, and it is always recommended to consult with a healthcare professional or a registered dietitian before starting any new diet.

Keto-friendly fruits

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body starts breaking down stored fat into molecules called ketone bodies to use for energy.

• Avocados are often used like a vegetable in savory dishes, but they are actually a seed-bearing fruit. Avocados are promoted for their healthy fat content and are also keto-friendly due to being low-carb. A 3.5-ounce avocado has around 8.5 grams of carbohydrates, 6.7 grams of fiber, and 14.7 grams of fat. They are also a good source of vitamin C, vitamin K, potassium, and folate.
• Watermelon is full of water and low in carbohydrates compared to many other fruits. One cup of diced watermelon contains 11.5 grams of net carbs and 0.6 grams of fiber. It is also a good source of hydration and vitamins and minerals, including vitamin C, lycopene, potassium, and copper.
• Strawberries are considered low-carb and keto-friendly, with around 11.7 carbs and 3 grams of fiber per cup of halved berries. They are also a good source of antioxidants, vitamin C, and lycopene, as well as manganese, calcium, and folate.
• Lemons are a good choice for the keto diet, with 6 grams of carbs and 1.8 grams of fiber per fruit. They are also an excellent source of vitamin C and are considered a low-glycemic food that won't cause spikes in blood glucose, making them suitable for people with diabetes.
• Tomatoes are another low-carb fruit suitable for the keto diet. One medium tomato provides 4.78 grams of carbs and 1.48 grams of fiber, while a cup of cherry tomatoes has roughly 5.8 grams of carbs and 1.79 grams of fiber. Tomatoes are a good source of lycopene, beta carotene, vitamin C, potassium, and folate.
• Raspberries are an excellent berry choice for the keto diet, with about 19 raspberries containing 2.6 grams of carbs and 1.4 grams of fiber. They are considered one of the healthiest fruits, containing high amounts of antioxidants and low sugar compared to other fruits.
• Peaches are suitable for keto diets in moderation. They contain about 15 grams of carbs and 2.25 grams of fiber per medium-sized fruit. They are a good source of vitamins A and C, as well as boron, which contributes to bone health.
• Cantaloupe melon is another low-carb fruit, with one cup of diced melon containing 12.7 grams of carbs and 1.4 grams of fiber. It is also a good source of beta-carotene, vitamin K, potassium, and folate.
• Star fruit is a tropical fruit that is popular with those following a keto diet due to its low-carb content. One cup of cubed star fruit contains only 8.8 grams of carbs and provides 3.7 grams of fiber. It is also a good source of vitamin C, potassium, magnesium, folate, selenium, and zinc.
• Blackberries are another low-carb berry option, with one cup containing 13.8 grams of carbohydrates and 7.6 grams of fiber. They are packed with the disease-fighting vitamin C and other essential nutrients, including vitamin K and manganese.

Keto-friendly drinks

The keto diet is a low-carb, high-fat diet that restricts your daily carbohydrate intake to 20-50 grams. While water is the best drink to stay hydrated on a keto diet, there are several other keto-friendly drinks you can enjoy. Here are some options:

Tea and Coffee

Unsweetened tea and coffee are excellent keto-friendly drinks as they contain zero carbs and calories. You can drink them hot or iced, depending on your preference. If you want to add some flavour to your tea, consider using zero-calorie sweeteners, sugar-free flavouring syrups, or a squeeze of lemon or lime juice.

Sparkling Water

Sparkling water is another great option for keto dieters. It is often flavoured but unsweetened, making it a low-carb choice. Look for brands like Perrier, Aura Bora, and Hint, which offer a variety of flavours without the added sugar.

Diet Soda

While diet sodas like Diet Coke and Diet Pepsi are technically keto-compliant, they may not be the best choice due to their artificial sweeteners. Instead, opt for sodas sweetened with natural zero-calorie sweeteners like stevia or erythritol. Zevia and Virgil's Zero Sugar are good options to try.

Milk Alternatives

Cow's milk is not recommended on keto due to its natural sugar content. However, unsweetened plant-based milk alternatives like almond milk, coconut milk, and soy milk are perfect for the keto diet. They are great for drinking, pouring over keto-friendly cereals, or using in culinary preparations.

Alcoholic Beverages

When it comes to alcoholic drinks, hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free and keto-friendly. Low-carb beers, such as Budweiser Select 55, Michelob Ultra, and Miller 64, are also options if you're looking for a drink with a lower alcohol content. Just be mindful of mixed drinks, as they often contain sugar from fruit juices or soda.

Energy and Sports Drinks

Energy drinks can be keto-friendly, but be cautious of artificial sweeteners. Opt for those sweetened with stevia, such as EBOOST and Kill Cliff. Sports drinks like Gatorade Zero and Powerade Zero are also suitable, but again, watch out for artificial sweeteners. You can also try electrolyte powders mixed with water, such as Ultima Replenisher and LMNT.

Remember, when choosing keto-friendly drinks, always check the nutrition labels to ensure they meet your daily carbohydrate goals.

Keto-friendly snacks

While there are no truly unlimited foods on the keto diet, there are plenty of keto-friendly snacks to choose from. Here are some ideas to keep your taste buds entertained and your stomach satisfied:

Savoury Snacks

• Meat and Poultry: Red meat, such as beef, pork, or lamb, along with poultry like chicken and turkey, contain zero carbs and can be enjoyed freely on a keto diet.
• Fish and Seafood: All types of fish and seafood, including tuna, salmon, halibut, and shrimp, are carb-free and rich in nutrients.
• Eggs: Hard-boiled eggs make a great keto snack, providing only 1 gram of carbs and a good amount of protein to keep you full.
• Cheese: Most cheeses have 1 gram of carbs per serving and are high in fat, making them a tasty and convenient keto snack option.
• Nuts: While nuts are a great keto-friendly option, some have higher carb counts. Stick to pecans, macadamia nuts, walnuts, hazelnuts, almonds, and pine nuts for a lower-carb snack.
• Veggies: Vegetables like leafy greens, eggplant, cauliflower, broccoli, and tomatoes provide a good source of fibre and typically have 1 to 5 grams of carbs per serving.
• Pickles: Pickles are a popular keto snack, offering a salty, crunchy bite with minimal carbs.
• Bone Broth: Warming and satisfying, bone broth is a good option for a savoury keto snack.

Sweet Snacks

• Avocados: Avocados are a keto-friendly fruit, providing healthy fats, vitamins, and fibre. Enjoy them on their own or get creative with recipes like avocado chocolate mousse.
• Berries: Strawberries, blackberries, raspberries, and blueberries are lower in carbs than other fruits and packed with antioxidants. Enjoy them with some whipped cream or a handful of nuts.
• Starfruit: Starfruit can be enjoyed fresh or turned into crispy low-carb chips by slicing, sprinkling with pumpkin spice, and baking in the oven.
• Dark Chocolate: Choose dark chocolate with a minimum of 70% cocoa solids for a sweet keto treat, but remember to enjoy it in moderation.
• Yogurt: When choosing yogurt, opt for full-fat, plain varieties or coconut-based yogurt, and sweeten with stevia or erythritol if desired.
• Keto Bakes: There are plenty of keto-friendly baking recipes available online, including cookies, brownies, and bread. These can be a great option for a sweet snack, but be mindful of your portion sizes and carb intake.

Keto-friendly condiments

Condiments are a great way to add flavour to your meals while on the keto diet. Here are some keto-friendly condiments to consider:

Mustard

Mustard is a naturally low-carb condiment, traditionally made from mustard seeds, vinegar, and wine. Avoid honey mustard due to its added sugar. Instead, opt for yellow mustard, Dijon mustard, or spicy brown mustard. Maille Old Style Whole Grain Dijon Mustard is a popular choice, offering a tangy flavour burst.

Liquid Aminos

Liquid aminos are a great substitute for soy sauce, especially for those who are gluten intolerant. Bragg Liquid Aminos Original is a gluten-free seasoning made from soybeans, delivering essential amino acids.

Hot Sauce

Most hot sauces are keto-friendly, typically made with water, vinegar, and chile peppers. Some keto-friendly options include Tabasco Original Red Sauce and Hoy Fong Sambal Oelek Chili Paste.

Mayonnaise

Mayonnaise is a versatile keto condiment, featuring high fat and low carb content. Primal Kitchen offers an avocado oil-based mayonnaise, providing a healthy twist to this classic condiment.

Ranch Dressing

Ranch dressing is a tasty and versatile dip. Yo Mama's American Ranch is a keto-friendly option, crafted without dairy, sugar, gluten, or preservatives.

Ketchup

While traditional ketchup is a no-go on keto due to its high sugar content, several brands now offer no sugar added versions. Heinz Tomato Ketchup, No Sugar Added, is a keto-friendly option that still delivers the classic ketchup flavour.

BBQ Sauce

Sweet Baby Ray's No Sugar Added Original Barbecue Sauce is a tasty, low-carb option for all your grilling needs. It delivers on flavour without the added sugar, making it a perfect addition to your keto condiment collection.

Salad Dressings

When choosing salad dressings, opt for those with a carb count of 2 grams or less per serving. Some keto-friendly options include Maple Grove Farms Sugar Free Balsamic Vinaigrette and Primal Kitchen Italian Vinaigrette and Marinade.

Steak Sauce

Steak is a go-to meal on keto, and a tasty steak sauce is a must-have condiment. Primal Health's Keto Steak Sauce is a fresh take on the classic, with minimal sugar and clean ingredients.

Frequently asked questions