Keto Success: Managing Carb Cravings In The Fridge

Maintaining a keto diet can be challenging, especially when your fridge is full of carb-heavy foods. The first step is to clear out any non-keto items, particularly those high in sugar and starch. This includes starchy vegetables like potatoes and carrots, sugary fruits, bread, cakes, cookies, and other baked goods. You should also check the labels on condiments and sauces, as these often contain added sugars.

Once you've made space, it's time to restock with keto-friendly foods. For drinks, opt for water, bone broth, unsweetened nut milk, coffee, and herbal tea. Healthy fats and oils such as avocado oil, olive oil, coconut oil, and ghee are great for cooking. Include plenty of low-carb vegetables like leafy greens, broccoli, cauliflower, tomatoes, and peppers.

Meat and seafood are important sources of protein on the keto diet. Go for lean beef, lamb, fish like salmon and trout, and seafood such as shrimp and mussels. You can also stock up on nuts, seeds, and nut butters, but remember that carbs can add up quickly with these foods.

Finally, don't forget to treat yourself! Dark chocolate with keto-friendly sweeteners can satisfy your sweet tooth, and there are also keto-friendly chocolate chip cookies and granola available.

Keto-friendly condiments and sauces

Condiments and sauces can be a great way to add flavour to your food while on a keto diet. However, it is important to be cautious when purchasing these products, as many contain added sugars or corn syrup. It is always best to check the labels and look for no sugar added brands. If possible, try making your own condiments at home.

• Mayonnaise: A versatile keto condiment, perfect for dips, marinades, and toppings. Primal Kitchen's avocado oil mayo is a popular choice.
• Mustard: Mustard is naturally low in carbs and can be a great addition to your keto diet. Avoid honey mustard due to its added sugar. Some good options include yellow mustard, Dijon mustard, and spicy brown mustard.
• Ketchup: Traditional ketchup is often loaded with added sugar and corn syrup, making it a no-go on a keto diet. However, several brands now offer no sugar added options, such as Heinz No Sugar Added Ketchup and Primal Kitchen Organic and Unsweetened Ketchup.
• Hot Sauce: Hot sauces are generally keto-friendly, as they typically contain only vinegar, peppers, and salt. Some recommended options include Tabasco Original Red Sauce, Frank's RedHot Sauce, and Hoy Fong Sambal Oelek Chili Paste.
• Barbecue Sauce: Store-bought barbecue sauces are often high in sugar. However, there are some keto-friendly options available, such as Sweet Baby Ray's No Sugar Added Original Barbecue Sauce and Primal Kitchen Organic and Unsweetened Classic BBQ Sauce.
• Soy Sauce Alternatives: Coconut aminos, such as Coconut Secret Coconut Aminos, are a great gluten-free and keto-friendly alternative to soy sauce. They provide a good source of sodium and electrolytes, which can be beneficial on a keto diet.
• Ranch Dressing: Ranch dressing is a tasty and versatile condiment. Yo Mama's American Ranch is a keto-friendly option that contains no dairy, sugar, gluten, or preservatives.
• Salad Dressings: When choosing salad dressings, it is important to read the labels carefully, as vinaigrettes can sometimes contain added sugar. Primal Kitchen offers a variety of keto-friendly options, including Italian Vinaigrette and Marinade, Green Goddess Dressing and Marinade, and Avocado Oil Mayo.
• Steak Sauce: Steak is a popular choice on a keto diet, and having a tasty steak sauce can enhance your dining experience. Primal Kitchen Sugar-Free Steak Sauce is a good option, made with natural ingredients and containing no preservatives.

Keto-friendly drinks

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. While on the keto diet, it is important to stay hydrated, and there are plenty of keto-friendly beverage options available. Here is a list of some of the best keto-friendly drinks:

• Water: Whether still or sparkling, water is the best beverage for the keto diet as it has no carbs and is a great thirst quencher.
• Tea and Coffee: Plain tea and coffee are excellent no-carb, no-calorie choices for the keto diet. Black tea, green tea, and herbal teas are all suitable options. When adding milk to tea or coffee, be mindful of the additional carbs.
• Diet Soda: While diet sodas like Diet Coke and Diet Pepsi are technically keto-friendly, they may not be the best choice due to the use of artificial sweeteners. Instead, opt for naturally derived zero-calorie sweeteners like stevia or erythritol.
• Sparkling Water: Many sparkling water options are flavored but unsweetened, making them an excellent low-carb choice.
• Vegetable Juice: While fruit juice is typically high in sugar, some low-carb veggies can be juiced, including leafy greens like kale and spinach. Be sure to include the pulp to get the benefit of the fibre.
• Milk Alternatives: Unsweetened plant-based milk alternatives such as almond milk, coconut milk, and soy milk are keto-friendly.
• Energy Drinks: Some energy drinks are keto-friendly, but be cautious of the artificial sweeteners and caffeine content. Choose those sweetened with stevia and limit caffeine intake to less than 400 mg per day.
• Sports Drinks: Sports drinks like Gatorade Zero and Powerade Zero are keto-friendly options to help replenish electrolytes after intense exercise. Alternatively, choose electrolyte powders sweetened with stevia that can be mixed into water.
• Alcoholic Beverages: Low-carb beer, hard seltzers, and hard liquor are keto-friendly options. Avoid mixed drinks with fruit juices or caloric sweeteners.

Remember to always check the nutrition labels and choose beverages that pack under 5 grams of net carbs to stay within your daily carb allotment on the keto diet.

Keto-friendly fruits and vegetables

When it comes to keto-friendly fruits and vegetables, it's important to know which ones will keep you in ketosis. The goal of a strict keto diet is to have fewer than 5% of calories from carbs, so it's crucial to choose fruits and veggies with low net carb content.

Fruits

Most fruits are too high in carbohydrates for a strict ketogenic diet. Berries are an exception due to their high fibre content, which reduces the net carbs per serving. Avocados and tomatoes are also good choices as they are typically considered vegetables but are technically fruits.

• Avocado: 4g net carbs per avocado (216g)
• Star Fruit: 4g net carbs per cup (108g)
• Tomatoes: 5g net carbs per cup (180g)
• Blackberries: 6g net carbs per cup (144g)
• Raspberries: 7g net carbs per cup (123g)
• Strawberries: 8g net carbs per cup (144g)
• Grapefruit: 10g net carbs per cup (110g)
• Watermelon: 11g net carbs per cup (154g)
• Cantaloupe: 11g net carbs per cup (160g)
• Kiwi: 12g net carbs per cup (106g)

Vegetables

Vegetables tend to be lower in carbohydrates than fruits due to their low sugar content. However, some veggies are starchy and should be avoided on a low-carb diet. As a general rule, stick to above-ground vegetables, as they tend to be lower in carbs. Below-ground vegetables, like potatoes and sweet potatoes, are high in carbs.

• Kale: 0g net carbs per 1 cup (21g)
• Spinach: 0g net carbs per 1 cup (30g)
• Bok Choy: 1g net carb per 1 cup (170g)
• Celery: 1g net carb per 1 cup (101g)
• Cucumber: 2g net carbs per 1 cup (104g)
• Zucchini: 3g net carbs per 1 cup (180g)
• Cauliflower: 3g net carbs per 1 cup (107g)
• Asparagus: 4g net carbs per cup (180g)
• Broccoli: 4g net carbs per cup (91g)
• Green Beans: 4g net carbs per cup (100g)
• Green Bell Pepper: 4g net carbs per cup (149g)
• Brussels Sprouts: 4g net carbs per cup (88g)

Tips

• Stick to berries and unconventional fruits like tomatoes and avocados when indulging in fruits.
• For vegetables, choose above-ground options and avoid starchy root vegetables like potatoes.

Keto-friendly meats and seafood

Meat and fish are a staple of the keto diet, providing a good source of fat and protein, as well as being carb-free.

Red Meat

Red meat is a great source of fat and protein and is carb-free. It also contains micronutrients such as vitamin B12, zinc, potassium, niacin, and selenium. Opt for grass-fed beef where possible, as this contains higher-quality fats and protein.

Good keto options include:

• All cuts of steak
• Brisket
• Chuck
• Flank steak
• Ground beef
• Ribs
• Round
• Shank
• Lamb
• Mutton
• Veal

Poultry

Poultry is another good source of protein and is low in carbs. It also contains B vitamins and other important minerals.

Good keto options include:

• Chicken
• Duck
• Game hen
• Goose
• Turkey
• Chicken wings
• Chicken thighs

Pork

Pork is high in fat and protein and low in carbohydrates, making it a good keto option.

Good keto options include:

• Baby back ribs
• Sugar-free bacon
• Ham
• Salami
• Pork belly
• Pork rinds
• Sugar-free sausages
• Pork shoulder
• Pork tenderloin

Seafood

Seafood is a popular choice for keto dieters as it is low in carbs and rich in healthy fats. Many varieties of fish are also high in omega-3 fatty acids, which promote heart health.

Good keto options include:

• Cod
• Halibut
• Herring
• Mackerel
• Mahi-mahi
• Salmon
• Sardines
• Shellfish
• Snapper
• Tilapia
• Tuna

Keto-friendly snacks

Sticking to a keto diet can be challenging, especially when hunger strikes between meals. However, with a little planning and preparation, there are plenty of delicious and satisfying keto-friendly snacks to enjoy. Here are some ideas to keep you on track:

Balanced snacks

To be successful on a keto diet, it's important to ensure your snacks are balanced. Aim for high-fat, moderate-protein, and low-carb options. Here are some examples:

• Red meat, such as beef, pork, or lamb
• Poultry, such as chicken and turkey
• Fish, including tuna, salmon, halibut, and shrimp
• Natural fats like butter and olive oil
• Hard-boiled eggs
• Most cheeses
• Non-starchy vegetables, such as leafy greens, eggplant, cauliflower, broccoli, and tomatoes

Nuts

Nuts are a great portable keto snack, but it's important to watch your portions as they can have higher net carb counts. Enjoy raw nuts like pecans, Brazil nuts, macadamia nuts, walnuts, hazelnuts, almonds, and pine nuts in moderation.

Fruits

While most fruits are high in carbs and not keto-friendly, there are a few exceptions. Avocados, strawberries, blackberries, raspberries, and starfruit can be enjoyed in moderation.

Easy keto snack plan

To stick to your keto diet, it's best to plan ahead. Here are some easy keto snack ideas to keep in your fridge or pantry:

• Tuna salad with sliced tomato
• Celery sticks with almond butter
• Pickles wrapped in turkey cold cuts and cream cheese
• Broccoli with ranch dip
• Persian cucumbers with plain full-fat yogurt
• Berries with creme fraiche
• Bacon slices and olives
• Sunflower seeds
• Seaweed snacks
• Raspberries
• Bell peppers

Remember to keep track of your net carb intake with each snack to ensure you stay within the recommended range of 15 to 30 grams of net carbs per day.

Frequently asked questions