Milly Gaines
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. It involves eating foods such as fish, meat, poultry, eggs, dairy products, plant-based fats like avocados, oils, and high-cocoa chocolate. The diet is popular due to its potential benefits for weight loss, blood sugar management, and the prevention of cancers and neurodegenerative conditions. However, it can be difficult to transition off the keto diet without regaining weight, and it may lead to nutrient deficiencies and negative effects on heart health.
| Characteristics | Values |
|---|---|
| Diet type | High-fat, moderate-protein, very low-carbohydrate |
| Typical foods | Meat, poultry, fish, eggs, vegetables, fruits (especially berries), nuts, seeds, oils, high-cocoa chocolate, cheese, yoghurt, cottage cheese, butter, ghee |
| Benefits | Weight loss, blood sugar management, reduced seizures in children with epilepsy, potential prevention of cancers and neurodegenerative conditions |
| Risks | "Keto flu", constipation, disrupted gut microbiota, decreased magnesium, vitamin C and potassium, negative impact on heart health, dehydration, loss of electrolytes, stress on kidneys, psychological distress, blood pressure drop, blood sugar drop |
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Fish and shellfish
Mahi-mahi is another fish option with a sweet, mild flavour and a firm, smooth texture that can be baked, broiled, or grilled. Flounder is a leaner fish with a delicate, slightly sweet taste, which is a good option for those who do not prefer a "fishy" flavour.
When it comes to shellfish, bay scallops and shrimp are good choices. Scallops pack 19 grams of protein per 100-gram serving, while shrimp provide 13 grams of protein. However, shrimp have a higher cholesterol level of 125mg, so it is important to add variety to your seafood meals. Lobster is another shellfish option that can be included in a keto diet.
While fish and shellfish are keto-friendly, it is important to note that the carb count in shellfish can vary by type. Therefore, it is recommended to carefully track carb intake to stay within the desired range for a keto diet, which is generally under 20 to 40 grams of carbohydrates per day.
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Dairy products
Cheese is a perfect option for a keto diet as it has zero carbohydrates and is high in fat. It is also rich in protein and calcium. Some keto-friendly cheese options include Swiss cheese, feta cheese, parmesan, gouda, mozzarella, brie, muenster cheese, Monterey Jack, mascarpone cheese, provolone, cheddar, and cream cheese.
Yogurt is low in fat compared to other dairy products, but it is a good source of protein and is low in lactose. Plain Greek yogurt is a nutritious, high-protein food that can be eaten in moderation on keto. However, some sweetened yogurts can have close to 40 grams of carbs per serving, so they should be enjoyed in smaller portions or swapped for a lower-carb alternative.
Cream is composed of the fatty portion of fresh milk that is separated during milk processing. Heavy cream, or heavy whipping cream, is high in fat and low in carbs, making it a great option for keto desserts. Sour cream is also keto-friendly and can be used in dips, dressings, or as a thickener.
Butter is another keto-friendly dairy product that is low in milk proteins and lactose-free. It can be used for cooking, baking, or as a spread.
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Vegetables
The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It is important to eat plenty of fibre and antioxidants while on the keto diet.
There are plenty of vegetables that can be eaten as part of the keto diet. It is recommended that you eat vegetables that grow above the ground. These include leafy greens such as spinach, lettuce, and cabbage. Green vegetables tend to be lower in carbs than vegetables with a lot of colour. For example, green cabbage is lower in carbs than purple cabbage.
Other keto-friendly vegetables include:
- Zucchini/Courgette
- Broccoli
- Bell peppers (green and red)
- Cauliflower
- Mushrooms
- Olives
- Asparagus
- Kale
- Brussels sprouts
- Green beans
- Summer squashes
- Cucumbers
These vegetables can be seasoned with butter, roasted in lard, coconut oil, avocado oil, or ghee, or dipped in salad dressings.
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Plant-based foods
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. The vegan keto diet is a very low-carbohydrate diet that does not include any animal products. It may offer some health benefits, such as rapid weight loss and a reduction in body fat, and it may also provide some benefits to heart health. However, it is a highly restrictive diet that is not suitable for everyone and carries certain risks, including the possibility of developing nutritional deficiencies.
There are many plant-based foods that are suitable for a vegan keto diet. These include:
- Avocados: Avocados are a popular choice for those on the keto diet as they are high in fat and contain several vitamins and minerals, including potassium and B vitamins.
- Berries: Most fruits are too high in carbohydrates for the keto diet, but berries are an exception. They are low in carbohydrates and contain healthy antioxidants.
- Nuts and seeds: Nuts and seeds are a healthy, high-fat, low-carb food that contains plenty of fibre. Eating nuts has been linked to a lower risk of heart disease and diabetes.
- Non-starchy vegetables: Vegetables that are low in carbohydrates but still contain fibre are a good option for the keto diet. Examples include zucchini, cauliflower, and bell peppers. These can be used as substitutes for high-carbohydrate foods, such as rice or noodles.
- Oils: Plant-based oils such as olive oil, coconut oil, and avocado oil are suitable for the keto diet as they are pure fat sources and contain no carbohydrates.
- Dark chocolate: Chocolate with a minimum of 70% cocoa solids can be eaten in moderation on the keto diet.
It is important to note that a vegan keto diet can be challenging due to the high protein requirements, and it is recommended to consult a doctor or dietitian before starting this diet to ensure it is done safely and to avoid nutritional deficiencies.
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Fats and oils
Olive oil is a great option for keto dieters. It is high in monounsaturated fats and polyphenol antioxidants, which may help reduce inflammation and manage blood pressure, cholesterol, and glucose levels. It is also very versatile, as it can be used for low-heat cooking, in salad dressings, or drizzled over cooked meats or vegetables.
Avocados are another popular choice, as they are rich in heart-healthy monounsaturated fatty acids (MUFAs) and provide a hefty dose of fiber and essential vitamins and minerals. They can be enjoyed on their own, used to make guacamole, or added to smoothies and salads. Avocado oil is also a good option, with similar health benefits to olive oil, and can be used in salad dressings, sauces, and for cooking.
Nuts and seeds are also a great way to boost your intake of healthy fats, plant-based protein, and fiber. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all low-carb, high-fat options. Nut and seed butters offer similar benefits, but it is important to check the ingredient label, as some may contain added sweeteners. Chia seeds, in particular, are rich in healthy fats and fiber, and can be blended into smoothies or stirred into yogurt, soups, and salads. They can also be used to make keto-style crackers or as a breading for baked fish, chicken, or pork.
Other plant-based oils that can be used in the keto diet include coconut oil and avocado oil. Butter and ghee are also good fats to include. However, coconut oil has been associated with increased LDL cholesterol levels, so it should be consumed in moderation.
Overall, while fats and oils are an important part of the keto diet, it is important to choose the right types of fat and to consume them in appropriate portions to avoid negative health consequences.
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Frequently asked questions
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. The diet focuses on cutting carbs and eating more fat, changing the fuel the body uses for energy.
Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like broccoli and peppers, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other plant-based oils, and high-cocoa chocolate.
Foods that are high in carbohydrates should be avoided on the keto diet. This includes foods like pasta, rice, bread, beans, grains, fruits, and starchy vegetables.
The keto diet is often used as a weight-loss tool, but it has also been shown to have positive effects on seizure management for people with epilepsy and blood sugar management for people with type 2 diabetes.
Some possible risks and negative effects of the keto diet include dehydration, nutrient deficiencies (especially in vitamins A, E, and B6, as well as folate, calcium, magnesium, and potassium), and negative impacts on heart health. It is important to consult with a healthcare professional before starting any restrictive diet.
