Leena Watts
The ketogenic or keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. The diet is designed to reach ketosis, a metabolic state where the body uses fat for fuel instead of sugar (glucose). To achieve ketosis, the keto diet recommends a daily breakdown of 5% of calories from carbohydrates, 20% from protein, and 75% from fat. This typically involves eating animal proteins, dairy, vegetables, plant-based foods, oils, and fats. While the keto diet restricts carb-rich foods, it allows for a variety of nutritious and tasty foods, including fish, meat, eggs, cheese, nuts, seeds, and berries.
| Characteristics | Values |
|---|---|
| Diet type | High-fat, low-carbohydrate |
| Food groups | Animal proteins, dairy, vegetables, plant-based foods, fats and oils, nuts, seeds, berries, fish, meat, poultry, eggs, seafood, cheese, butter, avocado, olive oil, high-cocoa chocolate |
| Carbohydrates | 5% of calories from carbohydrates, less than 50 grams of carbohydrates per day, net carbs ranging from 10 to 60 grams per day |
| Weight loss | May help with weight loss |
| Blood sugar | May help with blood sugar management |
| Cancer | May help prevent cancers |
| Neurodegenerative conditions | May help prevent neurodegenerative conditions |
| Epilepsy | May help with epilepsy management |
| Diabetes | May help people with type 2 diabetes |
| Nutrient deficiencies | May lead to nutrient deficiencies |
| Dehydration | May cause dehydration |
| Blood pressure | May cause a drop in blood pressure |
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What You'll Learn
High-fat foods, including oils, butter, and avocados
The keto diet is a high-fat, low-carbohydrate diet. The diet is centred around high-fat foods, but not all fats are created equal. It is important to focus on healthy fats, such as oils, butter, and avocados.
Oils are a staple of the keto diet. Oils such as olive oil, avocado oil, and coconut oil are all excellent choices. Olive oil is high in monounsaturated fats and antioxidants, and avocado oil is rich in anti-inflammatory MUFAs. Coconut oil is a bit more controversial due to its high levels of saturated fats, but some argue that its fat composition is different and may be less likely to be stored by the body as fat.
Butter is another high-fat food that can be included in the keto diet. While it has been associated with an increased risk of heart disease and stroke, recent research suggests that the association may be small or neutral. Additionally, butter is one of the richest food sources of butyrate, a type of short-chain fat that may promote brain health.
Avocados are an excellent source of heart-healthy fats and provide a good dose of fibre and essential vitamins and minerals. They can be enjoyed on their own, used to make guacamole, or added to smoothies and salads. Avocado oil, which has similar health benefits to avocado, can also be drizzled on grilled or steamed vegetables or used in salad dressings and keto-friendly sauces.
In summary, high-fat foods such as oils, butter, and avocados are an important part of the keto diet. However, it is important to choose healthy fats and avoid excessive consumption of saturated fats, which can have negative health effects.
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Low-carb vegetables, such as leafy greens and peppers
The keto diet is a high-fat, low-carbohydrate diet. The diet aims to reach ketosis, a metabolic state in which the body uses fat for fuel instead of sugar (glucose). While the keto diet can be restrictive, it accommodates a wide variety of nutritious and tasty foods.
Low-carb vegetables are a great way to add nutrients and fiber to your keto diet without increasing your daily carb intake. Leafy greens such as spinach, kale, collard greens, arugula, and lettuce are packed with vitamin K and iron while remaining low in carbs. For example, a cup of spinach only contains 1.1 g of total carbs and 0.4 g of net carbs. Similarly, herbs like oregano and rosemary can be added to your meals for extra flavour without the carbs.
Peppers are also keto-friendly, although they are technically fruits. Red, orange, and yellow bell peppers are a great source of vitamins and add a desirable crunch to your meals. Green bell peppers are lower in carbs than their red, orange, and yellow counterparts, with only 3 grams of net carbs per 100-gram serving. Small hot peppers, jalapeños, and larger mild peppers such as poblanos are also great options to spice up your keto meals.
Other low-carb vegetables that can be incorporated into your keto diet include green beans, eggplant, asparagus, cucumbers, cabbage, zucchini, and cauliflower. These vegetables can be prepared in a variety of ways and are excellent substitutes for high-carb foods. For example, zucchini can be grated to make a rice alternative or sliced thinly to be enjoyed as a cold salad. Cauliflower can be turned into cauliflower rice or mashed cauliflower.
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Fish and seafood, particularly fatty fish like salmon
Fish and seafood are highly recommended for a keto diet. They are high in protein and have few carbs. Salmon, in particular, is a fatty fish that's rich in omega-3 fatty acids, which are important for brain health and heart health. It's also a great source of protein and has zero carbs, making it a perfect choice for a keto diet. A 3.5 oz (100g) serving of Atlantic salmon has 21 grams of protein, 4.4 grams of fat, including healthy Omega-3, and absolutely no carbs. The fatty acid profile of salmon varies depending on whether it is wild-caught or farm-raised, with farm-raised salmon being fattier. Salmon is extremely versatile and can be grilled, broiled, baked, or smoked. An easy option is simply brushing the filet with olive oil and a sprinkle of salt and pepper.
Salmon is also high in omega-3 fats, which may help manage blood sugar levels and lower insulin levels in people with diabetes. Frequent fish intake is also linked to improved brain health and a decreased risk of disease. Other fatty fish that have similar benefits include sardines, mackerel, and anchovies.
Other seafood that is keto-friendly includes mussels, crab, cod, tuna, shrimp, and prawns. Mussels and crab are high in protein and low in carbs, and they are also good sources of iron, vitamin B12, and selenium. Cod and tuna are mild-flavored fish that are low in calories and carbs, and they are also good sources of vitamin B12 and omega-3 fatty acids. Prawns and shrimp are low-calorie seafood that are high in protein and low in carbs, making them excellent choices for a keto diet.
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Meat and poultry, eaten in moderation
Meat and poultry are staple foods on the keto diet. They contain no carbohydrates and are rich in B vitamins and minerals, including potassium, selenium and zinc. Meat and poultry are also great sources of high-quality protein, which may help preserve muscle mass during a very low-carb diet.
However, it is recommended that meat and poultry are eaten in moderation. This is because eating too much meat regularly has been linked to health conditions such as heart disease, type 2 diabetes and excess weight. Meat is also a source of lean protein, which is considered a staple of the keto diet. However, meat is high in protein, which can make it difficult to eat on a keto diet due to the high protein content. Therefore, it is important to be mindful of how much meat you are consuming on a keto diet and to ensure that you are not eating too much, as this could be detrimental to your health.
Chicken, pork, steak, ground beef, lamb, bacon, turkey, ham and sausage are all meats that can be eaten on a keto diet. However, it is important to limit the amount of processed meats, such as bacon and sausage, as these are not the best for your heart and may increase your risk of certain types of cancer. Instead, choose chicken, fish and beef more often. Chicken breast, in particular, is one of the most common types of meat eaten on a keto diet as it is a good source of protein and contains fewer calories. Other options include duck, which has a lower carb content than most other types of meat, and turkey breast, although the skin should be avoided.
Meat and poultry can be a great source of protein and nutrients on a keto diet, but it is important to eat them in moderation and to be mindful of the potential health risks associated with excessive meat consumption.
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Dairy and unsweetened dairy alternatives, including cheese and Greek yogurt
Dairy products are allowed on the keto diet, but some choices are better than others. The ketogenic diet is a high-fat, moderate-protein, and low-carb diet. Cheese is a perfect keto food as it is high in fat, moderate in protein, and low in carbs. However, not all cheeses are created equal. For example, goat cheese is an excellent choice as it contains zero carbs. Other cheeses like cheddar, while still keto-friendly, may need to be consumed in larger quantities to feel satisfied.
Full-fat ricotta and cottage cheese are nutritious, high-protein foods that can be eaten in moderation on keto. However, cottage cheese is less keto-friendly than ricotta due to its relatively high carb content and low-fat content. Greek yogurt is another dairy product that can be consumed on the keto diet. Plain Greek yogurt is slightly lower in carbs, has more fat, and packs more protein.
If you are looking for dairy alternatives, unsweetened coconut, almond, or cashew milk are keto-safe alternatives. You may also find coconut and almond milk-based yogurts and cheeses, but these tend to be higher in carbs and lower in protein. Butter and ghee are good fats to include in the keto diet. Organic, grass-fed butter is one of the best options as it packs 12g of fat for zero carbs in a single tablespoon serving. Ghee is clarified butter that has been cooked longer to remove the water and milk solids, resulting in pure butterfat.
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Frequently asked questions
The keto diet is a high-fat, low-carbohydrate diet. It is designed to force the body to use fat for fuel instead of sugar (glucose). This metabolic state is called ketosis.
Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
The keto diet generally avoids all starchy foods (like pasta, rice, potatoes, bread, corn, peas, beans and legumes) and most fruits.
The keto diet is popular for weight loss and blood sugar management. It is also being studied for its potential benefits for cancer, diabetes, epilepsy, PCOS, high cholesterol and cardiovascular disease.
The keto diet can be overly restrictive and difficult to transition off of without regaining weight. It can also lead to nutrient deficiencies, dehydration, and psychological distress.
