Milly Gaines
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. It is a popular diet for weight loss and has been linked to other health benefits such as blood sugar management, diabetes management, and the prevention of cancers and neurodegenerative conditions. While there are many foods that can be eaten on the keto diet, it is important to understand the principles of the diet and how it works. The keto diet gets your body to change its primary source of energy from carbohydrates to fats, which are broken down into substances called ketones. This state, called ketosis, is reached when the body's intake of carbohydrates is restricted to about 5% to 10% of energy consumption. While the keto diet does not require rigid tracking of carbohydrate intake, it is important to eat mostly keto-friendly foods with little to no net carbs.
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What You'll Learn
High-fat foods like cheese, eggs, nuts, seeds, and oils
The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It is based on the principle of eating high-fat, low-carb foods. The diet helps the body change its fuel source for energy from carbohydrates to fat. This metabolic state is called ketosis.
Eggs are another staple food on the keto diet. They are an affordable source of fat and protein and are low in carbohydrates. Two large eggs contain zero carbohydrates and over 12g of protein. Nuts and seeds are healthy, high-fat, low-carb foods that are full of fiber and protein. They also contain healthy polyunsaturated and monounsaturated fats. Most nuts and seeds are low in net carbs, but the amount varies across types. For example, almonds have 6g of carbs, while cashews have 9g.
Oils are also recommended on the keto diet, as they are a healthy source of fat and contain no carbohydrates. Olive oil and coconut oil are the two oils suggested for the keto diet. Other oils that can be consumed include avocado, canola, nut, and seed oils, like flax and hemp oil.
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Low-carb foods like fish, seafood, and meat
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. It involves replacing carbohydrates with fat to lose weight and gain energy. While it can be difficult to adjust to the keto diet, there are many keto-friendly foods that fit the keto requirements and taste great.
Fish and seafood are excellent sources of low-carb foods that are perfect for a keto diet. They are naturally lean meats that are high in protein and healthy Omega-3 and Omega-6 fatty acids. Salmon, for example, is packed with high fat content and serves up a robust, buttery flavor that is versatile across many keto recipes. A 3.5 oz (100g) serving of Atlantic salmon has 21 grams of protein, 4.4 grams of fat, and absolutely no carbs. Other fatty fish like tuna, mackerel, and anchovies are also great sources of high-quality protein, vitamins, and healthy fatty acids.
Shellfish is another keto-friendly option, although the carb count varies by type. Shrimp, crab, and lobster are low-carb selections that are popular among keto dieters. Scallops are another good choice, packing 19 grams of protein into a 100-gram serving.
When it comes to preparing fish and seafood for a keto diet, there are numerous quick and easy options. Fish can be boiled, baked, fried, or grilled. It can be served with a light sauce, such as lemon and garlic, or paired with a garden salad for a healthy, low-carb meal.
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High-protein foods like meat, poultry, and dairy
Meat, poultry, and dairy are all allowed on the keto diet, but they should be consumed in moderation. Meat and poultry are high in fat and very low in carbs, but eating too much meat regularly has been linked to health conditions like heart disease, type 2 diabetes, and excess weight. Therefore, it is recommended to choose chicken, fish, and beef more often and limit processed meats. Meat and poultry are good sources of high-quality protein, which may help preserve muscle mass during a very low-carb diet. Grass-fed meat is preferable as it contains more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.
Fish and shellfish are considered very keto-friendly due to their low carb content. Salmon, sardines, mackerel, and albacore tuna are fatty fish that are rich in omega-3 fats, which can help manage blood sugar levels and lower insulin levels in people with diabetes. They are also linked to improved brain health and a decreased risk of disease. Shrimp and lobster are also good choices for keto dieters as they are low in carbs.
Dairy products can be included in the keto diet, but it is important to choose full-fat or high-fat dairy options. Butter, ghee, and cream are good choices as they are high in fat and low in carbs. Half-and-half is also a popular choice for adding to coffee or using in cooking, but it should be enjoyed in moderation. It is important to note that American Heart Association dietary guidance recommends limiting foods high in saturated fat, and replacing animal and dairy fat with plant-based sources of fat or polyunsaturated fats to lower the risk of cardiovascular disease and stroke.
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Zero-carb drinks like water and Diet Coke
The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It is a popular diet for those looking to lose weight, manage blood sugar, and prevent cancers and neurodegenerative conditions.
Although diet sodas like Diet Coke are technically keto-friendly due to their lack of carbs and calories, they may not be the best choice. This is because they often contain artificial sweeteners like sucralose and aspartame, which can damage healthy gut bacteria and strengthen sugar cravings, potentially leading to weight gain. However, some diet sodas are made with naturally derived zero-calorie sweeteners like stevia, which may have fewer negative effects.
In addition to these zero-carb options, there are other keto-friendly drinks to consider. Nut milks and bone broth are good choices, and alcohol is allowed in moderation on the keto diet. Hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free. However, be cautious with mixed drinks and check the labels on flavored liquors for added sugars. Low-carb beer and hard seltzers are also options for those looking to consume alcohol on the keto diet.
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Sugar alternatives like stevia extract and monk fruit
The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It is a popular diet for weight loss, blood sugar management, and the prevention of cancers and neurodegenerative conditions.
Sugar alternatives such as stevia and monk fruit are popular among keto dieters. These natural sweeteners are free from calories, carbohydrates, and sugar, making them ideal for people on low-carb diets.
Stevia
Stevia is a sweetener extracted from the leaves of the Stevia rebaudiana plant, which is native to some parts of South America. The leaves contain steviol glycosides, which are 200–400 times sweeter than table sugar. While the FDA has not approved the use of raw stevia due to safety concerns, highly purified extracts of steviol glycosides are considered safe. Stevia is available in liquid, granular, and powder forms. It has a bitter taste, especially when used in tea or coffee, but this can be mitigated by using liquid stevia. However, it is important to note that consuming too much stevia may have a laxative effect.
Monk Fruit
Monk fruit sweetener is derived from a small melon that resembles a watermelon. It was first grown in Asia during the 13th century by Buddhist monks. Monk fruit is 150 to 250 times sweeter than table sugar, so only a small amount is needed. The sweetness comes from mogrosides, which do not spike blood glucose levels. Monk fruit is available in granules, powders, and liquids. Some manufacturers mix monk fruit with other sugars, such as maltodextrin or dextrose, which changes its nutritional profile.
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Frequently asked questions
The keto diet, or ketogenic diet, is a high-fat, low-carbohydrate, and moderate-protein diet. The diet aims to change the body's fuel source for energy by reducing carbohydrates and replacing them with fats. This puts the body into a metabolic state called ketosis, where the body uses fat (ketones) for energy instead of carbohydrates.
Technically, only fats and oils have zero carbohydrates, so they can be consumed in unlimited amounts. However, this is not recommended as it is important to also consume protein and fibre. Some keto-friendly foods with little to no net carbs include fish and seafood, meat and poultry, eggs, nuts and seeds, high-fat dairy products, olive oil, and high-cocoa chocolate.
Net carbs refer to the total carbohydrates in a food item minus the fibre content, as fibre is indigestible and not absorbed by the body.
