Jeffrey Salazar
The ketogenic (keto) diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It is a weight-loss diet that causes the body to change its primary source of energy from carbohydrates to fat and ketones, a metabolic state called ketosis. The keto diet is associated with several health benefits, such as reduced blood sugar and insulin levels, but it also has some risks, including potential nutrient deficiencies, increased bad LDL cholesterol, and dehydration. While on the keto diet, individuals can eat a variety of foods, including fish, meat, non-starchy vegetables, avocados, berries, nuts, seeds, eggs, high-fat dairy products, and dark chocolate. It is important to note that the keto diet restricts foods high in carbohydrates, such as grains, beans, starchy vegetables, and fruits.
| Characteristics | Values |
|---|---|
| Carbohydrates | Very low intake |
| Fats | High intake |
| Proteins | Moderate intake |
| Micronutrients | Selenium, magnesium, phosphorus, vitamins B and C |
| Weight loss | Rapid weight loss in the short term, but may not be sustained long-term |
| Hunger | May feel less hungry due to slower-burning fats |
| Health risks | May lead to dehydration, kidney problems, micronutrient deficiencies, and increased "bad" LDL cholesterol |
| Food choices | Fish, seafood, meat, poultry, eggs, cheese, nuts, non-starchy vegetables, berries, avocados, oils, dark chocolate |
| Side effects | May experience "keto flu" with symptoms like diarrhea, constipation, and vomiting |
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What You'll Learn
High-fat foods like red meats, fatty fish, nuts, cheese, and butter
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. It typically contains 70% fat, 20% protein, and only 10% carbs. 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.
Nuts are a great low-carb, high-fat snack option for keto dieters. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all good choices. Nut butters, such as almond butter or sunflower butter, can be used as dips for low-carb vegetables or as a base for energy bites.
Cheese is another good high-fat, low-carb option. Cheddar, blue cheese, goat cheese, feta, halloumi, cream cheese, and cottage cheese are some of the best options for a keto diet. Cheese is also a good source of protein and calcium. However, it is important to consume cheese in moderation, as it contains saturated fat, which has been linked to an increased risk of heart disease.
Butter is also a keto-friendly fat. It can be used for roasting or sautéing vegetables, spreading on keto-friendly baked goods, or rubbing over meat before roasting.
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Non-starchy vegetables like broccoli, zucchini, and bell peppers
The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It works by getting your body to change its source of energy from carbohydrates to fats, which are turned into substances called ketones. This shift in metabolism is called ketosis.
When following a keto diet, it is important to make sure you get enough fiber and B vitamins, as these nutrients are found in foods that are also high in carbohydrates, such as whole grains, fruits, and legumes. Vegetables with less than 5 grams of net carbs can be eaten freely on a keto diet, including spinach, lettuce, cucumbers, cabbage, asparagus, and kale.
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High-cocoa chocolate and cocoa powder
The keto diet is a low-carb, high-fat diet. It lowers blood sugar and insulin levels and shifts the body’s metabolism away from carbs and towards fat and ketones. Cocoa powder is a popular ingredient for keto baking and desserts. It is about 29% fat, 52% carbohydrates, and 19% protein. Per 100g, it has approximately 13.7g of fat, 8.7g of which is saturated. The total carbohydrates per 100g are 54.3g, but 33.2g of those carbs come from fibre. So, overall, there are only about 21.1g of net carbs. Cocoa powder is also one of the foods most abundant in magnesium, which is good for heart and bone health, and it’s also high in iron.
Natural cocoa powder is usually used in recipes with baking soda because they react together to produce rising. Dutched cocoa powder, on the other hand, is processed with alkali and is less acidic than natural cocoa powder. It is also darker in colour. Since Dutched cocoa powder is chemically neutral and no longer acidic, it does not react with baking soda and cannot help things rise.
Cocoa solids have little fat and no sugar, so they do not push you beyond the allotted amount of carbohydrates per day. On the other hand, cocoa butter, sugar, and milk found in most commercial chocolates can and likely will push you beyond the allotted amount of carbohydrates per day. Therefore, when picking chocolate for a keto diet, it is best to choose chocolate with ultra-high cocoa content and as little as possible of added ingredients such as sugar and dairy. 100% chocolate is both Paleo and Keto-friendly. Many dark chocolate bars fall under the carbohydrate requirement.
There are also recipes for keto chocolate, which can be made with cocoa powder, coconut oil, vanilla, sweetener, and chopped nuts.
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Fruits like berries and avocados
The keto diet is a low-carb, high-fat eating plan that limits the intake of carbohydrates to 20-50 grams per day. Fruits like berries and avocados can be eaten as part of a keto diet.
Berries are low in carbs and contain healthy antioxidants. Blackberries, for example, are high in fibre and phytonutrients, with one cup containing nearly 8 grams of fibre. Raspberries are another excellent berry choice for a keto diet, with a one-cup serving containing only 7 grams of net carbs. They are also rich in vitamin C, manganese, vitamin K, copper, and antioxidants. Strawberries are another keto-friendly option, with only 6.5 grams of carbohydrates in half a cup of sliced strawberries. They also contain phytonutrients, which are beneficial plant compounds that can help fight cancer, heart disease, and inflammation.
Avocados are another fruit that is often included in a keto diet. They are low in net carbs, with a 3.5-ounce (100-gram) serving containing around 8.5 grams of carbs and nearly 7 grams of fibre. Avocados are also a good source of healthy fats, vitamins, minerals, and fibre. They are high in vitamin K, folate, vitamin C, and potassium. Eating avocados regularly can help to lower "bad" cholesterol and improve heart health.
It is important to note that while these fruits are keto-friendly, they should be consumed in moderation as part of a well-rounded keto diet that includes a variety of other low-carb foods.
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High-protein foods like eggs and meat
The keto diet is a low-carb, high-fat diet. It lowers blood sugar and insulin levels and shifts the body's metabolism away from carbohydrates and towards fats and ketones. While the keto diet is usually safe for most healthy people, there may be some initial side effects while your body adapts, such as diarrhoea, constipation, and vomiting.
Meat and poultry are also considered staple foods on the keto diet. They contain no carbohydrates and are rich in B vitamins and several important minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet. When following the keto diet, it is recommended to choose grass-fed meat whenever possible, as it has higher levels of omega-3 fats and conjugated linoleic acid (CLA) compared to meat from grain-fed animals.
In addition to eggs and meat, other high-protein foods that can be included in the keto diet are canned tuna, Greek yoghurt, cheddar cheese, and pumpkin seeds. These foods are not only high in protein but also offer other nutrients that support overall health.
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Frequently asked questions
The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It lowers blood sugar and insulin levels and shifts the body’s metabolism away from carbs and toward fat and ketones.
Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
Foods to avoid on the keto diet include fruits, grains, beans, starchy vegetables like carrots and peas, and processed meats like glazed ham.
The keto diet is advertised as a weight-loss wonder, and there is anecdotal evidence that it works. It can also help reduce seizures in children with epilepsy.
The keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease. It can also lead to nutrient deficiencies, dehydration, and a drop in blood sugar, which can be dangerous for people with diabetes. There are also concerns about the long-term effects of staying on the keto diet.
