Leena Watts
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. The diet works by getting your body to change its primary source of energy from carbohydrates to fats or ketones, which are the by-products of the breakdown of fatty acids. This metabolic state is called ketosis. While on the keto diet, it is important to be mindful of your total carbohydrate intake and how you choose to spend your carbs. Generally, you should stay under 20 to 40 grams of carbohydrates per day. However, this doesn't mean that you have to rigidly track your carb intake at all times. Eating mostly keto-friendly foods with little to no net carbs can help you stay in ketosis. There are plenty of healthy and delicious keto-friendly foods to choose from, including fish, meat, poultry, eggs, dairy, vegetables, oils, nuts, seeds, and even some fruits like berries.
| Characteristics | Values |
|---|---|
| Carbohydrate intake | Very low |
| Fats | High |
| Proteins | Moderate |
| Food options | Fish, meat, poultry, eggs, dairy, vegetables, oils, nuts, seeds, berries |
| Sugar alternatives | Stevia extract, monk fruit, erythritol, swerve sweetener |
| Alcohol | Can be included in moderation |
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What You'll Learn
Zero-carb foods
The ketogenic (keto) diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It is important to make sure you get enough fibre on the keto diet. Technically speaking, almost every natural food contains at least a small trace of carbs. The only foods that literally have zero carbs are fats/oils (with some exceptions).
Fresh meat is a zero-carb food. Whether it's a lean, low-fat protein or a marbleized, high-fat protein, meat is mostly protein and fat and should be a staple for your ketogenic diet. It is important to source your meat from healthy animals that are grass-fed, pasture-raised, or wild.
Fish and shellfish are also very keto-friendly. Salmon and other fish are not only nearly carb-free, but fatty fish like salmon, sardines, and mackerel are also high in omega-3 fats, which may help manage blood sugar levels. It is best to buy fresh fish without added ingredients.
Seafood is another zero-carb food. It is also a great source of protein for keto dieters and can help meet our omega-3 fatty acid needs. This is why doctors recommend eating two or more servings of fatty fish every week.
Oils such as extra virgin olive oil and coconut oil are zero-carb options. These oils are the most stable when exposed to heat and won't break down into as many harmful compounds as other fats/oils.
Black coffee and plain tea are also considered zero-carb foods.
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High-protein, zero-carb foods
The keto diet is a low-carb, high-fat, and moderate-protein diet. It is important to eat a variety of animal proteins, dairy, vegetables, plant-based foods, and fats and oils.
Other high-protein, zero-carb foods include eggs, which are among the most nutrient-dense foods you can eat. They are packed with essential nutrients like vitamin B12, selenium, and vitamin A. Greek yogurt is another nutritious, high-protein food. While it contains some carbs, it can be eaten in moderation on keto.
In addition to whole foods, protein powders are an easy way to boost your protein intake. Whey protein isolate is a highly bioavailable protein and contains zero grams of carbohydrates. Vegan protein powders are also available and can be mixed with plant-based milk or water.
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High-fat, zero-carb foods
The keto diet is a low-carb, high-fat diet. While it is important to keep net carbs low, not all fats are created equal. Trans fats, for example, should be avoided.
Seafood
Fatty fish like salmon, sardines, and mackerel are high in omega-3 fats, which may help manage blood sugar levels and lower insulin levels. They are also a great source of protein, which may help preserve muscle mass. Shellfish are also keto-friendly, but it is important to carefully track the carb count as it varies by type.
Meat and Poultry
Meat and poultry are considered staple foods on the keto diet as they are rich in B vitamins and minerals, and they are a great source of high-quality protein. However, it is important to eat these foods in moderation as there are links between excessive meat consumption and health conditions like heart disease, type 2 diabetes, and excess weight. Leaner cuts of meat, such as skinless chicken breast, turkey breast, and veal, are good options for zero-carb, high-protein foods.
Dairy
High-fat dairy products like cheese, cream, and Greek yogurt can be included in the keto diet. Cheese and Greek yogurt are high in protein, which can help keep you feeling full. Cream is very low in carbs and high in fat, making it ideal for keto. However, some people avoid dairy on keto due to the natural sugars present in dairy products.
Oils
Extra virgin olive oil and coconut oil are good options for high-heat cooking as they are the most stable when exposed to heat and less likely to break down into harmful compounds.
Nuts and Nut Butters
Nuts are loaded with healthy fats and important nutrients like vitamin E and magnesium. Nut butters made of only nuts and salt can also be a satisfying, low-carb snack, but avoid those that contain processed vegetable oils or sugar.
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Low-calorie, zero-carb foods
The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It is designed to promote weight loss and improve blood sugar management. While it is not necessary to completely eliminate carbs, it is important to keep intake very low. This means avoiding foods such as grains, fruits, starchy vegetables, milk, and yogurt.
- Lean meats: Skinless chicken breast, turkey breast, and veal are good sources of protein while being low in fat and calories.
- Seafood: Salmon, sardines, and mackerel are nearly carb-free and high in omega-3 fats, which can help manage blood sugar levels. Other options include shrimp and lobster.
- Eggs: A great source of protein and other essential nutrients.
- High-fat dairy: Butter and certain cheeses, such as Greek yogurt and cottage cheese, can be consumed in moderation.
- Oils: Extra virgin olive oil and coconut oil are recommended for high-heat cooking due to their stability and lower risk of breaking down into harmful compounds.
- Sweeteners: Stevia, erythritol, monk fruit, and xylitol are zero-carb sweeteners that can enhance the taste of your food without affecting your keto diet.
- Seaweed snacks: Seaweed is a rich source of iodine, supporting thyroid health, and also contains fiber, vitamins, and minerals.
- Bone broth: A low-calorie addition to any diet, providing various nutrients.
It is important to note that the definition of "low-calorie" may vary depending on individual dietary needs and goals. Additionally, while these foods are considered zero-carb, it is always a good idea to check nutrition labels and use calorie tracking apps to ensure accurate macro calculations.
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Natural sugar alternatives
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. It is important to make sure you get enough fibre on the keto diet. Natural sugar alternatives that are keto-friendly include:
Stevia
Stevia is a natural sweetener derived from the Stevia rebaudiana plant, which is native to South America. It is non-nutritive, meaning it contains zero calories, carbohydrates, or other nutrients. It is 200-300 times sweeter than regular sugar, so a little goes a long way. It can be used to sweeten drinks and desserts.
Monk Fruit
Monk fruit extract contains no calories or carbs, making it a great option for a ketogenic diet. It is 100–250 times sweeter than regular sugar. Be sure to check the ingredients label when buying monk fruit sweetener, as it is sometimes mixed with sugar or other sweeteners that can alter the total calorie and carb content.
Erythritol
Erythritol is a sugar alcohol that occurs naturally in some fruits and fermented foods. It is a popular sugar alternative for people following a keto diet because it has a minimal effect on blood sugar and insulin levels. It is also non-caloric and does not contribute to tooth decay.
Allulose
Allulose is a rare sugar found in wheat and some fruits, such as figs and raisins. It is 70% as sweet as regular sugar and has similar properties to it, making it a good option for baking. It has very few calories and does not affect blood sugar or insulin levels.
While the following sweeteners are natural, they are high in fructose and may not be suitable for a keto diet:
- Coconut sugar
- Honey
- Maple syrup
- Agave nectar
- Dates
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Frequently asked questions
The keto diet is a high-fat, low-carbohydrate diet. It is designed to get your body to change its fuel source for energy from carbohydrates to fat.
Technically, no foods are off-limits on the keto diet. However, it is important to stay under 20 to 40 grams of carbohydrates per day to stay in ketosis. Therefore, you can eat unlimited amounts of foods that are very low in carbohydrates, such as fish, meat, poultry, eggs, and non-starchy vegetables.
Some examples of foods that are very low in carbohydrates include salmon, sardines, mackerel, chicken, avocados, nuts, seeds, and high-fat dairy products like cheese and Greek yogurt.
