Fuel Your Keto: Calorie-Loading Strategies

The ketogenic, or keto, diet is a popular method worldwide for those trying to lose weight and improve their health. It is a high-fat, low-carb diet that forces your body to use fat for energy, which may help with weight loss.

The keto diet is very restrictive, and it can be challenging to eat enough calories to sustain yourself. The diet typically limits carbs to 20-50 grams per day and encourages the consumption of fatty foods such as eggs, meat, dairy, and fish.

To eat enough calories on a keto diet, it is important to focus on high-fat, low-carb foods. In addition to the foods mentioned above, some other keto-friendly options include:

- Nuts and seeds

- Unsweetened plant-based milk

- Green leafy vegetables

- Avocados and olives

- Shirataki noodles

- Dark chocolate and cocoa powder

- Unsweetened coffee and tea

- Unsweetened sparkling water

High-fat foods like eggs, meat, fish, and dairy

Eggs

Eggs are an extremely versatile and nutritious protein source. A large egg contains less than 1 gram of carbohydrates and about 6 grams of protein. It's important to eat the whole egg, as the yolk contains most of the egg's nutrients, including antioxidants that support eye health. You can incorporate eggs into your diet in a variety of ways, such as hard-boiling them for a quick snack or adding them to a vegetable scramble.

Meat

Meat, including beef, pork, and lamb, is a staple food on the keto diet. Fresh meat contains no carbohydrates and is rich in B vitamins and minerals. When following a keto diet, it's best to choose grass-fed meat whenever possible, as it has higher levels of omega-3 fats and conjugated linoleic acid (CLA). Meat can be prepared in various ways, such as grilling or roasting.

Fish

Fatty fish, such as salmon, sardines, mackerel, and tuna, are excellent additions to a keto diet. They are rich in omega-3 fats, which have been linked to lower insulin levels and improved brain health. Fish is also a good source of high-quality protein. The American Heart Association recommends that adults consume 8-10 ounces of seafood per week. Fish can be baked or grilled, or used in dishes like lettuce wraps or salads.

Dairy

Dairy products like cheese, plain Greek yogurt, and cottage cheese are also suitable for a keto diet. Most cheeses are very low in carbohydrates and high in fat, making them a great fit. Additionally, cheese contains CLA, which has been linked to fat loss and improvements in body composition. Plain Greek yogurt and cottage cheese can help decrease appetite and promote feelings of fullness. Cream and half-and-half are also good choices, but they should be enjoyed in moderation due to their high-fat content.

When incorporating these high-fat foods into your keto diet, remember to practice portion control and vary your food choices to ensure you get a range of nutrients.

Vegetables, especially leafy greens

Leafy greens are typically low-carb vegetables, making them ideal for a keto diet. Some examples of leafy greens include spinach, lettuce, kale, and cabbage.

When following a keto diet, you can include leafy greens in a variety of ways. For example, you can have them raw in salads, sautéed as a side dish, or cooked into soups or stir-fries. You can also add healthy fats to your leafy greens by dressing them with olive oil, avocado oil, or butter.

• Spinach: Spinach is extremely low in carbs, with only 1 gram of net carbs per cup. Research suggests that spinach may help reduce DNA damage and protect heart and eye health.
• Kale: Kale is an antioxidant-rich, high-fibre, low-carb leafy green. One cup of cooked kale contains around 4.7 grams of net carbohydrates. It is a good source of vitamin A and C, and studies show that it may lower blood pressure and protect against type 2 diabetes and heart disease.
• Lettuce: Lettuce is another low-carb option, with 2 grams of net carbs per serving.
• Cabbage: Cabbage is a versatile vegetable that can be used in dishes like stir-fries and cabbage rolls. It is also a good source of dietary fibre and nutrients.
• Other leafy greens: Other leafy greens that you can include in your keto diet are zucchini, cucumbers, broccoli, Brussels sprouts, celery, artichokes, and asparagus.

Remember, the key to a successful keto diet is to focus on low-carb, high-fat, and moderate-protein foods. So, feel free to experiment with different leafy greens and find the ones that work best for your taste preferences and nutritional needs.

Nuts, seeds, and berries

Nuts

Nuts are a great source of healthy fats and protein, and can be enjoyed as a snack or added to meals.

Pecans, macadamia nuts, and Brazil nuts are excellent keto options, as they are low in carbs and high in fiber. For example, pecans have the least amount of carbs out of all nuts, with just one gram of net carbs per ounce. Macadamia nuts have been shown to lower total cholesterol and "bad" cholesterol, and improve metabolic risk factors. Brazil nuts are also an excellent source of selenium, which is essential for critical bodily functions like metabolism and immune health.

Walnuts, hazelnuts, peanuts, almonds, and pine nuts are also good choices, but they have slightly higher carb counts, ranging from two to six grams of net carbs per ounce.

Seeds

Seeds are another keto-friendly option, packed with protein, fiber, vitamins, minerals, and antioxidants.

Chia seeds, flax seeds, hemp seeds, sesame seeds, and sunflower seeds are all good choices for a keto diet.

Chia seeds, for example, are high in fiber and omega-3 fats, and have been shown to reduce inflammation and promote weight loss. Flax seeds are a good source of fiber and omega-3 fats, and have been linked to reduced blood pressure. Hemp seeds are a great source of plant-based protein and healthy fats, and may help reduce blood pressure. Sesame seeds are packed with anti-inflammatory antioxidants, and have been associated with decreased inflammation. Sunflower seeds are a high-fat snack and a good source of anti-inflammatory antioxidants.

Berries

Berries are generally fine in moderation on a keto diet, but it's important to be mindful of portion sizes, as their carb counts can add up quickly.

Raspberries, blackberries, and strawberries are the best choices, with around five grams of net carbs per half cup. Blueberries have a slightly higher carb count, with nine grams of net carbs per half cup, so they should be eaten in smaller portions.

Overall, nuts, seeds, and berries can be a delicious and nutritious part of a keto diet, providing essential vitamins, minerals, healthy fats, and fiber.

Healthy oils, e.g. olive oil, avocado oil, and coconut oil

Healthy oils are an important part of the keto diet. While on keto, it is recommended to consume a moderate amount of saturated fats and a primary intake of polyunsaturated and monounsaturated fats. Here are some of the best oils to use:

Olive Oil

Olive oil is widely considered one of the healthiest oils available and is a good source of monounsaturated fats and antioxidants. Extra virgin olive oil is the least processed and highest-quality variety, adding fruity, buttery, and grassy flavours to your food. However, it has a low smoke point, so it is not suitable for high-heat cooking or frying. Instead, use it in dressings, marinades, or with eggs, meats, and vegetables.

Avocado Oil

Avocado oil is high in monounsaturated fats and antioxidants, as well as vitamins A, E, and D. It has a rich, nutty flavour and a high smoke point, making it suitable for frying and other high-heat cooking methods. Avocado oil is also versatile and can be used in cold cooking like marinades and dips.

Coconut Oil

Coconut oil is high in saturated fat and has a consistency similar to butter. It has a moderate smoke point, making it ideal for sauteing, frying, roasting, and baking. It also has health benefits, such as speeding up metabolism and inducing ketosis. However, it imparts a coconut taste to food and may increase LDL cholesterol.

In addition to these three oils, ghee, sesame oil, and walnut oil are also recommended for the keto diet.

Sugar-free drinks like water, coffee, and tea

Sugar-free drinks are an essential component of the keto diet, and there are plenty of options to choose from. Here are some detailed guidelines and tips for sugar-free drinks like water, coffee, and tea while on a keto carb diet plan:

Water

Water is the perfect drink and the best choice for hydration on the keto diet. It is sugar-free, calorie-free, and carb-free, making it an ideal beverage to consume throughout the day. It is important to stay hydrated, especially when starting a keto diet, as your body's hydration status will shift due to reduced carbohydrate intake. Always keep a water bottle nearby and sip throughout the day to maintain optimal hydration.

Coffee

Coffee is another excellent choice on the keto diet, as it is naturally sugar-free, calorie-free, and carb-free. You can enjoy your coffee black or with unsweetened heavy cream to add some extra fat to your diet. If you prefer your coffee with a sweet taste, use zero-calorie sweeteners like Stevia or specialized keto-friendly sweeteners. Avoid adding sugar or regular milk to your coffee, as these are not keto-friendly options.

Tea

Tea, including black tea, green tea, and herbal tea, is a keto-friendly beverage. Tea is naturally low in calories, carbs, and sugar, making it a healthy option. You can drink tea hot or iced, and you can add keto-friendly sweeteners or heavy cream for flavor. Tea is rich in antioxidants and offers health benefits, such as improving blood vessel functioning. Avoid adding sugar or honey to your tea, as it will increase the carb count.

In conclusion, when following a keto carb diet plan, it is important to choose sugar-free drinks like water, coffee, and tea. These beverages will help you stay hydrated, provide flavor, and complement your keto meals without adding extra carbs or sugar to your diet. Remember to read labels and choose unsweetened and low-carb options whenever possible.

Frequently asked questions