Staying Slim On Keto: Calorie Control Strategies

The ketogenic, or keto, diet is a low-carb, high-fat diet that has gained popularity for its potential benefits for weight loss and blood sugar control. While it may be an effective tool for weight loss, it's important to note that it is a highly restrictive diet that requires careful planning and monitoring. To keep calories low on a keto diet, it is crucial to focus on consuming healthy fats, moderate protein, and very few carbohydrates. This means filling up on foods like meat, fish, eggs, nuts, healthy oils, and low-carb vegetables, while strictly limiting sugary and starchy foods. In addition to weight loss, the keto diet has been associated with improved blood sugar control and reduced risk of heart disease. However, it is not without its risks, and it is always recommended to consult a healthcare professional before starting any new diet, especially one as restrictive as keto.

Eat more healthy fats

Eating more healthy fats is a key component of the keto diet. The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. Here are some tips for eating more healthy fats on a keto diet:

• Include a variety of animal proteins such as fish, shellfish, meat, and poultry. These are low in carbs and rich in B vitamins and minerals. Salmon, sardines, and other fatty fish are also high in omega-3 fats, which have been linked to lower insulin levels and increased insulin sensitivity.
• Incorporate dairy products like cheese, plain Greek yogurt, and cottage cheese. These are high in fat and protein and can help decrease appetite and promote feelings of fullness.
• Use cream, half-and-half, and unsweetened plant-based milk as alternatives to dairy milk. These are very low in carbs and high in fat, making them ideal for keto.
• Avocados and olives are unique among vegetables as they are fairly high in healthy fats and low in net carbs. They also contain fiber and important antioxidants.
• Include healthy oils like olive oil, coconut oil, avocado oil, and ghee. These are pure fat sources with no carbs and can be used for cooking or as bases for salad dressings and healthy mayonnaise.
• Nuts and seeds are also healthy, high-fat, and low-carb options. They are linked to a reduced risk of heart disease, certain cancers, and depression.
• Dark chocolate with a minimum of 70% cocoa solids is a delicious source of antioxidants and can be enjoyed in moderation on a keto diet.

Avoid carb-based foods

To keep calories low on a keto diet, it is important to avoid foods that are high in carbohydrates. Carb-based foods that should be avoided include:

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
• Fruits: All fruits, except small portions of berries like strawberries, blackberries, raspberries, and blueberries.
• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: Low-fat mayonnaise, salad dressings, and condiments.
• Some condiments or sauces: Barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
• Unhealthy fats: Processed vegetable oils, mayonnaise, etc.
• Alcohol: Beer, wine, liquor, mixed drinks.
• Sugar-free diet foods: Sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

By avoiding these carb-based foods, individuals can effectively reduce their carbohydrate intake and promote a state of ketosis, which is essential for weight loss and improving health markers on a keto diet.

Eat more non-starchy vegetables

Non-starchy vegetables are an essential part of a keto diet. They are rich in vitamins, minerals, and antioxidants, and they add bulk to your meals without increasing the carb count. Here are some tips to incorporate more non-starchy vegetables into your keto diet:

• Include a variety of green leafy vegetables such as spinach, kale, collard greens, lettuce, arugula, Swiss chard, and broccoli. These vegetables are packed with vitamin K and iron.
• Try different types of cooking greens like bok choy, mustard greens, and cabbage.
• Don't forget the herbs! Add oregano, sage, mint, rosemary, and basil to your meals for extra flavor without the carbs.
• Peppers are also a great choice. Bell peppers, jalapeños, and poblanos can be used in various dishes or as keto-friendly appetizers. They are also a rich source of vitamin C.
• Summer squashes, such as zucchini and yellow squash, are versatile and low in carbs. Spiralized zucchini, for example, makes an excellent substitute for pasta or noodles.
• Avocados and olives are unique among vegetables as they are high in healthy fats and low in net carbs. They also provide fiber and various nutrients.
• Other non-starchy vegetables to include are cauliflower, spaghetti squash, jicama, and turnips. These can be used as low-carb substitutes for potatoes or french fries.
• When choosing vegetables, avoid starchy options like potatoes, sweet potatoes, onions (in large amounts), and winter squashes such as acorn and butternut squash.

By incorporating a variety of non-starchy vegetables into your keto meals, you can increase the nutritional value of your diet while keeping your carb count low.

Consume fewer calories

While the keto diet is already low-carb, it is possible to consume fewer calories on keto. Here are some tips to keep your calorie count low while on a keto diet:

• Reduce your intake of carbohydrates: Carbohydrates are a significant source of calories, so by limiting your carb intake to 20-50 grams per day, you will naturally reduce your calorie intake. This can be challenging, so it is recommended to plan your meals ahead of time and choose keto-friendly options.
• Choose your protein sources wisely: While protein is an important part of the keto diet, eating too much can interfere with ketosis. It is recommended to eat enough protein to meet your needs, which is typically around 70 grams per day or 20-35% of calories.
• Focus on healthy fats: The keto diet is a high-fat diet, but not all fats are created equal. Prioritize healthy unsaturated fats found in foods like nuts, seeds, avocados, and olive oil. Limit your intake of saturated fats, which are linked to an increased risk of heart disease.
• Be mindful of portion sizes: Even though keto-friendly foods are generally high in fat and low in carbs, it is still possible to consume too many calories. Pay attention to portion sizes and avoid overeating, especially when it comes to high-calorie foods.
• Increase your physical activity: Creating a calorie deficit can be achieved not only by reducing calorie intake but also by expending more calories through exercise. Incorporating more physical activity into your lifestyle will help you burn more calories and create the calorie deficit needed for weight loss.
• Avoid processed foods: Processed foods, such as snack bars, keto desserts, and packaged foods, can derail your weight loss efforts as they are often high in calories. Stick to whole, unprocessed foods such as meat, fish, eggs, dairy, vegetables, and healthy fats.

Eat high-protein foods

Eating high-protein foods is essential when on a keto diet. The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat, which puts your body into a metabolic state called ketosis. In ketosis, your body uses fat for fuel instead of carbs, and it becomes incredibly efficient at burning fat for energy.

Animal Proteins

Fish and shellfish are keto-friendly and very low in carbs. Salmon, for example, is rich in B vitamins, potassium, and selenium. Meat and poultry are also staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals. Eggs are another excellent source of protein, with each large egg containing less than 1 gram of carbs and about 6 grams of protein. Most animal proteins, including beef, pork, and seafood, are suitable for the keto diet.

Dairy and Dairy Alternatives

Cheese is a great option for keto as most varieties are very low in carbs and high in fat. Just 1 ounce of cheddar cheese provides 1 gram of carbs and 6 grams of protein. Other suitable dairy products include plain Greek yogurt, cottage cheese, cream, and half-and-half. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber, which can help you feel full and naturally lower your calorie intake. Some of the best options for keto include almonds, walnuts, pumpkin seeds, and hemp seeds.

Tofu

Tofu is a soy-derived product that is high in protein and low in carbs, making it a good choice for plant-based diets. It can be added to both sweet and savory dishes to boost their protein content. Tofu is also a good source of calcium, selenium, zinc, and iron.

Chicken Breast

Chicken breast is a versatile and rich source of protein that contains zero carbohydrates. It is a staple in many low-carb diets and can be used to increase the protein content of dishes like salads, soups, and stir-fries.

Frequently asked questions