Madeleine Hull
The ketogenic diet is a low-carb, high-fat diet that aims to put your body into a metabolic state called ketosis, where it burns stored fat for energy instead of carbohydrates. The keto diet involves drastically reducing your carbohydrate intake and replacing it with fat. The keto food pyramid is inverted compared to the traditional food pyramid, with foods at the top making up the majority of your diet.
The keto diet recommends that 70-80% of your calories come from healthy fats, 10-20% from protein, and 5-10% from carbohydrates. The best sources of fat on keto include MCT oil, fatty cuts of grass-fed beef and red meat, and fatty fish like tuna, salmon, and mackerel. For protein, you can consume lean meat, fish, and eggs, but in moderate amounts.
The keto diet also emphasizes the importance of non-starchy vegetables, such as leafy greens, peppers, zucchini, and cauliflower. Additionally, nuts, seeds, and certain fruits like berries are allowed in moderation.
| Characteristics | Values |
|---|---|
| Calories from fat | 70-80% |
| Calories from protein | 10-20% |
| Calories from carbohydrates | 5-10% |
| Total daily energy expenditure | Depends on age, gender, body goals, and activity levels |
| Total carbohydrate intake | 20-50g net carbs per day |
| Fat sources | MCT oil, fatty cuts of grass-fed beef and red meat, fatty fish like tuna, salmon and mackerel |
| Protein sources | Lean meat, fish and eggs |
| Carbohydrate sources | Non-starchy vegetables like broccoli, cauliflower and asparagus |
| Dairy sources | Heavy whipping cream, fermented yoghurt, Greek yoghurt, kefir, full-fat sour cream, hard and soft cheeses |
| Nut and berry sources | Macadamia, pecans, hazelnuts, Brazil nuts, walnuts, almonds, pistachios, cashews, peanuts, blueberries, raspberries, strawberries, blackberries |
What You'll Learn
Fats and oils, such as avocado, MCT, coconut, olive, and avocado oils, and butter
Fats and oils are a cornerstone of the keto diet. They are essential to the diet because they allow the body to enter a fat-burning state called ketosis. In ketosis, the body starts burning body fat instead of glucose (from carbs and sugar) for energy.
On the keto diet, 70-80% of your daily calories should come from fat. For someone consuming 2,000 calories per day, this would mean getting 144-177 grams of fat each day.
- Avocado oil
- Olive oil
- Coconut oil
- MCT oil
- Butter
- Animal fats (e.g. lard, bacon fat, ghee)
Avocados are also a good source of healthy monounsaturated fat and are allowed on the keto diet.
When choosing your fat sources, opt for natural fats and avoid artificially created trans fats, which have been linked to health risks. It's also important to know where your food is coming from to ensure you're not consuming unnecessary chemicals, antibiotics, or hormones that may be present in commercial low-quality meat sources.
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Vegetables, including leafy greens, asparagus, and cauliflower
Vegetables are an important part of a keto diet. Above-ground vegetables are generally lower in carbs and are usually the best keto options. These include leafy greens, asparagus, and cauliflower.
Leafy greens, such as spinach and kale, are extremely low in carbs and can be used in a variety of dishes like salads, stir-fries, stews, and soups. For instance, a whole cup of raw spinach only contains around one gram of carbs. Similarly, kale is also a high-fibre, low-carb leafy green with only slightly more carbs than spinach.
Asparagus is another keto-friendly vegetable with just 2 grams of net carbs per 100-gram serving. It is a good source of probiotics and vitamins A, C, E, K, and B6. Asparagus can be cooked in an air fryer or oven and seasoned with Parmesan and lemon juice.
Cauliflower is a versatile keto vegetable with only 3 grams of net carbs per 100-gram serving. It can be used as a base for dishes like cauliflower rice, mash, and pizza. It can also be roasted, steamed, or fried in butter.
When following a keto diet, it is important to monitor your daily carb intake. While leafy greens, asparagus, and cauliflower are all keto-friendly, they still contain a small number of carbs. Therefore, it is recommended to consume them in moderation, especially if you are aiming for a more therapeutic ketogenic diet with a carb count of 20 grams or fewer daily.
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Proteins, such as meat, fish, eggs, and nuts
Proteins on the Keto Diet
Protein is one of the three macronutrients that provide calories, along with carbohydrates and fat. It is essential for wound healing, injury recovery, and muscle growth. There are nine essential amino acids that we must get through food.
People on keto should get 20 to 30 percent of their calories from protein. Experts Stephen Phinney and Jeff Volek recommend a target range of 1.2-2.0 g/kg of body weight, depending on lifestyle. For example, a male who lifts weights often should eat at the higher end of the protein range, while a smaller female who doesn't lift weights may do better at the lower end.
Keto-friendly foods that are rich in protein include meat, chicken, pork, fish/shellfish, eggs, cheese, plain Greek yoghurt, cottage cheese, nuts, seeds, and nut/seed butters
How to Get Enough Protein on Keto
- A piece of meat the size of a deck of cards contains roughly 20 grams of protein. Aim to include at least this amount of meat at each meal.
- Spread your protein intake evenly throughout the day.
- Nuts, seeds, and cheese can be used to boost your protein intake.
- Meat and protein powder are easy ways to increase your protein intake.
- A food scale can help you track your intake more accurately.
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Fruits, such as avocados, berries, and lemons
Avocados, berries, and lemons are all keto-friendly fruits, but they should be eaten in moderation as part of a well-rounded ketogenic diet. The keto diet is a very low-carb, high-fat eating plan, and typically, a person's carb intake is restricted to less than 20-50 grams per day.
Avocados are a great source of heart-healthy fats and are low in net carbs, with around 8.5 grams of carbs and nearly 7 grams of fiber in a 3.5-ounce (100-gram) serving. They also provide vitamin K, folate, vitamin C, and potassium.
Berries, including strawberries, blackberries, and raspberries, are also suitable for a keto diet. They are low in carbs and high in fiber, and they provide various micronutrients and antioxidants. For example, a 1-cup (152-gram) serving of strawberries provides just 11.7 grams of carbs and 3 grams of fiber, along with vitamin C, manganese, and folate.
Lemons are another keto-approved fruit due to their low net carb content. A lemon contains approximately 5.5 grams of carbs and 1.5 grams of dietary fiber, and they are a good source of vitamin C, potassium, and vitamin B6. Lemons are also known for their medicinal properties, such as helping to protect against cardiovascular disease and cancer.
When incorporating these fruits into a keto diet, it is important to consider the total amount of carbohydrate content minus the fiber content, as the body cannot digest fiber. Additionally, it is recommended to pair these fruits with other low-carb foods to ensure a healthy keto diet.
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Dairy, such as cheese, Greek yoghurt, and cottage cheese
Dairy products such as cheese, Greek yoghurt, and cottage cheese can be included in a keto diet, but it is important to be mindful of portion sizes and check nutrition labels. Dairy is a good source of protein and fat, which can help you feel full and satisfied. However, not all dairy products are created equal when it comes to keto.
Cheese is a popular choice for keto dieters as it is low in carbs and can provide the extra boost of fat needed to hit daily macros. Hard cheeses, such as parmesan, swiss, cheddar, and provolone, tend to have lower carb counts since they are aged and the good bacteria have more time to use up the net carbs. Soft-ripened cheeses like brie and camembert are also good options, with less than 1 gram of carb per ounce. Semi-soft cheeses like mozzarella, Monterey jack, and havarti fall somewhere in the middle in terms of carb content.
Greek yoghurt is another dairy option that can be included in a keto diet, but it is important to choose the full-fat, unsweetened variety. Plain Greek yoghurt tends to have around 3 grams of carbs per 100 grams, which is lower than regular yoghurt due to the straining process that removes some of the liquid whey, which contains milk sugar (lactose). However, it is important to check the nutrition label as different brands can vary slightly in their carb counts.
Cottage cheese is also a keto-friendly option, with around 4 grams of carbs per 100 grams. It is a good source of protein and can be a versatile addition to meals or snacks.
When choosing dairy products for a keto diet, it is important to avoid those with added sugars, as this will increase the carb count. This includes sweetened yogurts, chocolate milk, ice cream, and flavoured milk products. It is also important to be mindful of portion sizes, as even keto-friendly dairy products can be high in calories and fat.
Overall, cheese, Greek yoghurt, and cottage cheese can be enjoyed in moderation as part of a keto diet, but it is important to check nutrition labels and be mindful of portion sizes to ensure they fit within your daily carb limit.
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Frequently asked questions
The American Heart Association recommends two and a half servings of vegetables per day, including dark green, red/orange, starchy and other vegetables. On keto, you can eat as many non-starchy vegetables as you like, but be mindful of your total carb intake.
The American Heart Association recommends two servings of fruit per day. On keto, you should limit your fruit intake to low-carb berries and avocados.
The recommended daily protein intake on keto is around 1 gram per kilogram of body weight. For example, a 140-pound woman would need about 64 grams of protein per day.
