Keto Diet: Avoiding Carbs, Staying In Ketosis

The ketogenic diet is a very low-carb, high-fat diet that can help with weight loss and improve health markers. On a keto diet, your body switches its energy source from burning carbohydrates to burning fat, resulting in a state called ketosis. To achieve and maintain ketosis, it is crucial to limit your carbohydrate intake and choose the right types of foods. Here are some tips to help you avoid carbs and stay on track with your keto diet:

- Limit your daily carb intake: Aim for 20 to 50 grams of net carbs per day. Net carbs are calculated by subtracting fibre and sugar alcohols from the total carbohydrate amount.

- Avoid starchy and sugary foods: Stay away from processed grains, sugar, bread, pasta, rice, potatoes, and high-sugar fruits like bananas and apples.

- Choose low-carb vegetables: Opt for above-ground vegetables like broccoli, cauliflower, spinach, and kale.

- Include healthy fats: Avocado, nuts, seeds, and high-fat dairy products like cheese are great choices.

- Be mindful of hidden carbs: Read labels carefully and use resources like keto food lists or apps to help you make informed choices when grocery shopping.

- Drink wisely: Avoid sugary drinks, fruit juices, and alcohol. Stick to water, unsweetened coffee, or tea.

- Plan your meals: Prepare meals with keto-friendly ingredients and track your macronutrient intake to ensure you're staying within your carb limit.

- Be cautious with dairy: While some dairy is allowed, milk and flavoured or sweet yogurts tend to be high in carbs.

- Avoid processed meats: These may contain added sugar or fillers, increasing the carb count.

- Avoid unhealthy fats and oils: Trans fats, hydrogenated fats, and inflammatory fats should be limited.

Eat more fat, not protein

The ketogenic diet is a very low-carb, high-fat diet. It is important to eat more fat and not protein because eating too much protein is a common mistake when starting a low-carb diet. This is because when the body does not have enough carbohydrates, amino acids from the proteins you eat will be turned into glucose, which can prevent your body from going into full ketosis.

According to some scientists, a well-formulated low-carb diet should be high in fat and moderate in protein. A good range to aim for is 0.7–0.9 grams of protein per pound (1.5–2.0 grams per kg) of body weight.

Excessive protein consumption on a low-carb diet can prevent you from getting into ketosis. Therefore, it is important to eat more fat and not protein to stay in ketosis.

• Choose fatty cuts of meat.
• Liberally add healthy fats to your meals, such as olive oil, butter, and avocado.
• Eat more high-fat dairy products, such as cheese, plain Greek yogurt, and cottage cheese.
• Use healthy oils for cooking, such as avocado oil and olive oil.
• Eat more nuts and seeds, such as macadamias, walnuts, and sunflower seeds.
• Include more healthy fats in your diet, such as coconut oil and high-fat salad dressings.

It is also important to note that not all fats are created equal. When following a keto diet, it is best to choose healthy fats such as monounsaturated and omega-3 fats. Trans fats and hydrogenated fats should be avoided as they can increase the risk of heart disease and inflammation.

Avoid starchy vegetables

Starchy vegetables are a no-go on the keto diet.

The keto diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This means that the diet is restrictive when it comes to carbohydrates, with a general limit of 50 grams of carbs per day, and an even stricter limit of 30 grams per day for those who want to maximise their chances of staying in ketosis.

Starchy vegetables are those that contain more than 5 grams of carbohydrates per 100 grams of weight. These include root vegetables like potatoes and sweet potatoes, as well as carrots, peas, butternut squash, and beetroot.

Instead of starchy vegetables, keto dieters should opt for non-starchy, above-ground vegetables like broccoli, zucchini, spinach, lettuce, avocado, cucumber, and cauliflower. These vegetables are high in fibre and essential nutrients, and very low in sugar and calories.

It's important to note that no food is entirely off-limits on the keto diet. Portion size and overall intake are also important factors to consider. However, eating high-carb foods can make it difficult to stick to the strict nutritional requirements of the keto diet.

Consume non-starchy vegetables

When following a keto diet, it's important to remember that not all vegetables are created equal. The keto diet is a low-carb, high-fat diet that aims to put your body into a state of "ketosis", where it burns fat for fuel instead of carbohydrates. This means that on a keto diet, you're typically consuming only 25 to 50 grams of net carbs per day.

Non-starchy vegetables are a great way to get your fill of nutrients while sticking to your keto diet. Here are some tips and recommendations for consuming non-starchy vegetables on keto:

Focus on Above-Ground Vegetables

Vegetables that grow above the ground, such as leafy greens and bell peppers, are generally lower in carbs and are considered the best keto options. These include:

• Spinach
• Lettuce
• Asparagus
• Avocado
• Cucumber
• Tomato
• Cauliflower
• Zucchini
• Kale
• Mushrooms
• Broccoli
• Brussels sprouts
• Green beans
• Green bell peppers
• Red bell peppers
• Yellow bell peppers

Avoid Starchy Vegetables

Starchy vegetables, also known as root vegetables, tend to have a higher carb content and should be avoided or limited on a keto diet. These include:

• Potatoes
• Corn
• Carrots
• Beets
• Squash
• Peas
• Sweet potatoes
• Butternut squash
• Onions
• Rutabaga
• Celeriac
• Parsnip

Enjoy in Moderation

Some vegetables have a slightly higher carb count but can still be consumed in moderation on a keto diet. These include:

• Red and yellow bell peppers: While green bell peppers are the lowest in carbs, red and yellow peppers can still be enjoyed in moderation.
• Tomatoes: Tomatoes are technically a fruit, but they can be included in your keto diet in smaller quantities.
• Onions: Onions are typically used as a seasoning and are not consumed in large amounts. However, it's best to avoid caramelized, grilled, or sautéed onions as they are more likely to be eaten in larger quantities.

Get Creative with Preparation

You can prepare and serve non-starchy vegetables in a variety of ways to make them more enjoyable and keto-friendly. Here are some ideas:

• Season with butter, lard, coconut oil, avocado oil, or ghee.
• Sauté or roast them in healthy fats.
• Make a cream sauce using heavy cream, cheese, and/or cream cheese.
• Dip them in salad dressings or other dipping sauces.
• Add olive oil to your salad.
• Spiralize zucchini to make keto pasta.
• Use cauliflower as a base for dishes like cauliflower rice or cauliflower mash.
• Bake, steam, or roast vegetables like broccoli and green beans.

Be Mindful of Portion Sizes

Even when consuming non-starchy vegetables, it's important to be mindful of portion sizes. For example, a medium-sized pepper typically has 4-7 grams of carbs. While these vegetables are keto-friendly, eating large portions may cause you to exceed your daily carb limit.

Avoid processed meats

Processed meats are often treated with scepticism by those on a keto diet. While they are not strictly off the menu, there are some compelling reasons to limit your intake of these foods.

Processed meats include foods like ham, bacon, sausages, salami, hot dogs, and pepperoni. While these foods are often low in carbs, they can be high in sodium and contain additives like sugar, starch, and preservatives.

Nitrates and Nitrites

One of the most common concerns about processed meats is the presence of sodium nitrates and nitrites. These preservatives are added to meat to improve taste, colour, and shelf life. However, there is some debate about whether these additives are harmful to health.

Some studies have suggested a link between nitrates and cancer, but this has been contested. The National Academy of Sciences, the American Cancer Society, and the National Research Council all agree that there is no proof of a cancer risk from consuming sodium nitrite.

Other Health Concerns

Processed meats are often high in saturated fat and sodium, which have been linked to an increased risk of heart disease. Additionally, the high heat used to cook many processed meats can negatively impact the nutrients in the meat.

Alternatives to Processed Meats

If you're looking for convenient, keto-friendly protein sources, there are some great alternatives to processed meats. These include:

• Deli meats like sliced ham (check the ingredients for added sugar)
• Seafood like shrimp, crab, and salmon
• Plain meats like beef, pork, chicken, and turkey
• Eggs

Avoid unhealthy fats and oils

While on a keto diet, it is important to remember that not all fats are created equal. The majority of your calories will come from fat, so it is critical to choose the most wholesome options to successfully reach your health goals.

Fats to Avoid

Artificial Trans Fats

Artificially produced trans fats are known to significantly increase the risk of heart disease and should be avoided. Trans fats are frequently found in highly refined oils and commercially prepared processed foods such as cakes, cookies, pastries, biscuits, crackers, and other ultra-processed snacks.

Processed Meats

Processed meats such as deli meat, sausages, salami, hot dogs, and cured and smoked meats are often advertised as keto-friendly. However, several studies have found a link between high intake of processed meats and an increased risk of cancers of the digestive tract.

Fried Foods

Fried foods tend to be high in trans fats, which can increase your risk of heart disease. Certain types of highly refined oils typically used for frying, such as corn oil, often contain small amounts of trans fats. As the oils are heated to very high temperatures, more trans fats may be produced.

Healthy Fats to Include

Oily Fish

Oily fish such as salmon, tuna, anchovies, and sardines are great additions to a healthy ketogenic diet. They are rich in high-quality protein and heart-healthy omega-3 fats. Certain types, like salmon, also provide a substantial dose of vitamin D, which is critical for immune function and bone health.

Avocados and Avocado Oil

Avocados are an excellent source of heart-healthy fats and provide a hefty dose of fiber and essential vitamins and minerals. Research suggests that avocados and their oil may support heart health, balanced blood sugar, and healthy aging.

Nuts and Nut Butters

Nuts are a great way to boost your intake of healthy fats, plant-based protein, and fiber. A higher intake of nuts is associated with a reduced risk of heart disease and deaths associated with cancer, diabetes, and respiratory illnesses. Nut butters offer the same benefits but in a more versatile form.

Seeds

Flax seeds, hemp seeds, and chia seeds are excellent sources of anti-inflammatory omega-3 fats, fiber, and health-promoting plant compounds. These seeds also contain a variety of plant compounds that may reduce inflammation and prevent chronic conditions such as cancer, heart disease, and diabetes.

Olives and Cold-Pressed Olive Oil

Olives and olive oil are frequently included in many of the world's healthiest diets. Olives are loaded with heart-healthy fats and contain vitamin E and various plant compounds known to reduce inflammation and your risk of chronic conditions. Cold-pressed extra virgin olive oil can be used to boost fat content in grilled or steamed veggies or as a base for dressings and marinades.

Coconuts and Unrefined Coconut Oil

Coconuts and coconut oil are popular keto fat sources because they offer a natural source of medium-chain triglycerides (MCTs), a type of fat that your body can easily absorb and use. Research suggests that MCTs may ease your transition into ketosis and are more likely to be burned as energy rather than stored as fat, aiding weight loss.

Full-Fat Greek Yogurt

Although it contains some carbs, unsweetened, full-fat Greek yogurt can be a healthy addition to a ketogenic diet. It provides a good amount of fat and protein, as well as calcium. Yogurt is also a great source of probiotics, which promote healthy digestive function.

Eggs

Eggs are nutritious and versatile, making them an easy addition to a ketogenic diet. Make sure to eat the whole egg, as the yolk is rich in B vitamins and antioxidants that support eye health.

Butter

Butter is perfect for a keto lifestyle as it is carb-free and about 80% fat. Current research indicates that there is only a small or neutral association between butter intake and heart disease and stroke risk. Butter is also one of the richest food sources of butyrate, a type of short-chain fat that may play a significant role in promoting brain health.

Cheese

Cheese is another good high-fat, low-carb option for keto dieters, with hundreds of varieties to choose from. Many types are good sources of protein and calcium, and certain fermented varieties like cheddar or gouda also provide probiotics.

Frequently asked questions