Milly Gaines
The ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides health benefits. It involves a delicate balance of carbohydrates and fats, allowing the body to burn fat for energy instead of glucose from carbs. Shopping for keto-friendly foods can be challenging, as it requires a significant shift in food choices. To succeed on the keto diet, it's essential to stock up on nutrient-dense foods that are healthy sources of fat while being mindful of carbohydrate intake. This means opting for versatile, long-lasting ingredients like chicken, eggs, fatty fish, and freezer-friendly items like frozen shrimp and pre-cut vegetables. Additionally, healthy oils such as avocado oil, olive oil, and coconut oil are welcome additions to a keto diet, as they can be used for cooking or drizzled over meals for extra fat intake. It's also important to read labels and avoid hidden sugars in dairy products and condiments. While the keto diet restricts certain food groups, it offers numerous alternatives, including keto-friendly pasta, bread, and even chocolate.
| Characteristics | Values |
|---|---|
| Carbohydrates | Very low intake |
| Fats | High intake |
| Proteins | Moderate intake |
| Food Sources | Meat, poultry, fish, eggs, nuts, seeds, oils (olive, coconut, avocado), butter, avocado, yogurt, cheese, dark chocolate, vegetables |
| Alcohol | Low-carb options in moderation |
| Condiments | Low-carb, sugar-free |
| Sweeteners | Low-carb |
| Drinks | Avoid fruit juices, opt for water |
| Snacks | Meat, cheese, boiled eggs, nuts, raw veggies, dark chocolate |
| Supplements | MCT oil, caffeine, creatine, whey protein |
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Keto-friendly snacks
The ketogenic diet is a low-carb, high-fat diet that can help with weight loss and provide numerous health benefits. It can be challenging to find keto-friendly snacks, but with some planning, there are plenty of options to choose from. Here are some ideas for keto-friendly snacks to help keep your energy high and your stomach happy:
Nuts
Nuts are a great source of healthy fats and protein and make for an easy on-the-go keto snack. Some nuts have higher net carb counts, so eat smaller portions to stay within the keto net carb range of 15 to 30 grams per day. Examples of keto-friendly nuts include macadamia nuts, walnuts, pecans, and Brazil nuts.
Boiled Eggs
Eggs are a versatile and long-lasting source of protein that can be prepped in bulk. Boiled eggs are a convenient and nutritious snack option that will keep you feeling full. Try BLT egglets, a portable and tasty cross between a BLT sandwich and egg salad.
Avocados
Avocados are a keto-friendly fruit that provides healthy fats and essential vitamins and minerals. Enjoy half an avocado on its own or with a piece of string cheese. For a dessert option, blend frozen avocado with unsweetened almond milk for a creamy treat.
Dark Chocolate and Peanut Butter Fat Bombs
For those with a sweet tooth, these fat bombs are a perfect on-the-go snack to curb those cravings. Store them in the fridge, and they'll be ready whenever you need a treat.
Veggies and Dips
Vegetables are an important part of the keto diet, providing fiber to keep you full and aid digestion. Try dipping veggies like celery or carrots in a smoked salmon or bacon spinach dip. You can also make your own keto-friendly chips by thinly slicing zucchini, sprinkling with your favourite spices, and baking in the oven or using an air fryer.
Cheese
Cheese is a tasty, high-fat snack option. Enjoy a piece of cheese on its own or with some keto-friendly crackers. For a crunchy snack, try cheese crisps or crackers made with almond flour.
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High-fat foods
The ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. While the diet allows for high-fat intake, not all sources of fat are good for health. Artificially produced trans fats, for example, are known to significantly increase the risk of heart disease and should be avoided. These are found in highly refined oils and commercially prepared processed foods such as cakes, biscuits, and other ultra-processed snacks.
Instead, focus on eating whole, minimally processed foods as much as possible. Fatty fish, such as salmon, tuna, and mackerel, are excellent sources of healthy fats like omega-3 fatty acids. They also provide vitamin D3, which helps your body absorb calcium. Avocados are another staple in the ketogenic diet, providing nearly 20 different nutrients, including unsaturated fats, fiber, vitamin K, vitamin E, and potassium.
Nuts are a great snack option on the keto diet. Studies have shown that a higher intake of nuts is associated with a reduced risk of heart disease and deaths associated with cancer, diabetes, and respiratory illnesses. Whether you prefer almonds, walnuts, pecans, pistachios, cashews, or Brazil nuts, they are all great choices.
Cheese is another high-fat, low-carb snack option on the keto diet. Most types of cheese provide a good amount of protein and calcium. Eggs are also a convenient source of fats, proteins, and vitamins, making them a great addition to a ketogenic diet.
When shopping for high-fat foods on the ketogenic diet, it is important to choose nutrient-dense, whole foods and avoid ultra-processed options. Additionally, be mindful of your carbohydrate intake, as the keto diet emphasizes a delicate balance of carbohydrates and fats to achieve ketosis, which is a metabolic state where the body burns fat for energy instead of glucose from carbohydrates.
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Low-carb foods
The ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits, such as blood sugar management and reduced inflammation. The diet restricts several types of food and focuses on nutrient-dense foods that are healthy sources of fat but also low in carbohydrates.
When shopping for low-carb foods, opt for seafood and fatty fish such as salmon, sardines, mackerel, and albacore tuna. These are rich in omega-3 fatty acids, which have anti-inflammatory benefits and support brain health. Meat and poultry are also considered staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals. Chicken, eggs, and fatty fish are great sources of protein, which may help preserve muscle mass during a low-carb diet.
Dairy products such as cheese, Greek yogurt, and cottage cheese are also keto-friendly, as they are high in fat and protein. Just be mindful of added sugars in prepared dairy items. For milk, choose low-carb options like almond or coconut milk instead of regular milk, which contains natural sugars.
Non-starchy vegetables are also an important part of the keto diet. Aim for vegetables with less than 8 grams of net carbs per cup, such as spinach. When it comes to condiments, opt for low-carb and sugar-free options. You can also use low-carb sweeteners as alternatives to traditional sugar.
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Alcohol on keto
Alcohol can be incorporated into the keto diet, but it is important to understand how alcohol and the ketogenic diet interact with each other and affect your body. Alcohol is unique in that it cannot be stored in the body like carbohydrates, protein or fat. When in ketosis, alcohol halts the metabolism of fat to metabolise alcohol. Alcohol is broken down by several enzymes into acetate, which the body uses for energy. When alcohol is consumed during ketosis, the body will convert to using acetate as an energy source rather than fat. This means that even if the alcohol consumed is not high in carbs, it does provide energy for the body to burn rather than fat, essentially slowing the ketosis process.
It is important to moderate your intake of alcohol, as even low-carb varieties of alcohol are still rich in "empty" calories. They supply many calories with little to no essential nutrients like protein, fibre, vitamins or minerals. Overindulging in alcohol can increase your risk of nutritional deficiencies over time, and it may also contribute to gradual weight gain. Alcohol can also suppress fat burning and increase body fat by causing your body to store extra calories as fat tissue. Excessive drinking may also contribute to other serious health conditions, including liver problems, cancer and heart disease.
If you are on the keto diet, it is best to avoid alcoholic drinks that are high in carbs and sugar, including beer, certain wines, cocktails with mixers, and mixed drinks. Cocktails and mixed drinks usually rely on high-carb, sugary ingredients like soda, juice, sweeteners or syrups. Beer is produced from starch and can contain over 12g of carbs in one can.
Instead, opt for low-carb alcoholic drinks such as wine, light beer, and pure alcohol, which offer little to no carbs per serving. These drinks can be paired with low-carb mixers like diet soda, carbonated water, seltzer, diet tonic water, and powdered flavour packets. Hard liquor is also a good option. However, regardless of your diet, it is best to keep your consumption of alcohol in check to avoid adverse health effects.
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Supplements
The ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. While no supplements are required, some can be useful.
MCT Oil
Made by isolating MCTs (medium-chain triglycerides) from coconut or palm oil, MCT oil can be added to drinks or yoghurt to provide energy and increase ketone levels. It can also be taken by the spoonful for a quick fat boost. MCT oil can cause symptoms like diarrhoea and nausea in some people, so it's best to start with a small dose to see how your body reacts.
Minerals
Added salt and other minerals like magnesium can be important when starting a ketogenic diet due to shifts in water and mineral balance. Many magnesium-rich foods like beans and fruits are also high in carbs, so taking a magnesium supplement can help reduce muscle cramps, difficulty sleeping and irritability—all symptoms commonly experienced by those transitioning to a ketogenic diet.
Caffeine
Caffeine can have benefits for energy, fat loss and performance.
Exogenous Ketones
This supplement may help raise the body's ketone levels, serving as an alternative energy fuel for high-energy demanding tissues such as the brain, muscles and the heart.
Creatine
Creatine provides numerous benefits for health and performance, and can be especially helpful if you are combining a ketogenic diet with exercise.
Whey
Using half a scoop of whey protein in shakes or yoghurt can increase your daily protein intake.
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Frequently asked questions
The ketogenic diet, or keto, is a low-carb, high-fat diet that causes weight loss and provides health benefits. The diet aims to put your body into ketosis, forcing it to burn fat for energy instead of glucose from carbs.
You should focus on buying foods that are low in carbohydrates and high in healthy fats. Meat is a staple, as it contains zero carbs and provides protein. Chicken, beef, pork, and fatty fish like salmon and tuna are all keto-friendly. Eggs and dairy are also recommended, as they provide quality fats and protein.
Nuts and seeds are a great keto-friendly snack option. Macadamia nuts, in particular, have the lowest net carbs and the highest healthy fat content. Boiled eggs, cheese, dark chocolate, and olives are also good keto-friendly snacks.
Yes, the ketogenic diet is quite restrictive. You should avoid transfats and highly processed fats, as well as foods with high sugar content. Sweet fruits like apples and bananas should be limited, as they can cause a rise in blood glucose levels.
While no supplements are required, some can be useful. MCT oil, added to drinks or yoghurt, provides energy and helps increase ketone levels. Caffeine can also have benefits for energy, fat loss, and performance.
