Keto Diet: Know When To Eat

The ketogenic diet is a high-fat, low-carb, and moderate-protein diet. It's designed to force the body into a metabolic state called ketosis, where the body uses ketone bodies (produced by the liver from stored fat) as its primary energy source instead of glucose from carbohydrates. While the keto diet has been used to reduce epileptic seizures, it's also gained popularity as a weight-loss strategy. However, it's important to note that it's a highly restrictive diet that may not be suitable for everyone.

When following the keto diet, it's crucial to monitor your food intake to ensure you stay within the recommended ranges for fat, protein, and carbohydrates. This involves checking nutrition labels and tracking your macronutrient intake. Additionally, staying hydrated and consuming adequate electrolytes can help alleviate some of the initial side effects of the diet, often referred to as the keto flu.

While the keto diet may offer potential benefits, it's not without its drawbacks. It can be challenging to follow due to its restrictive nature, and it may lead to nutritional deficiencies if not carefully planned. Therefore, it's essential to consult a healthcare professional or a registered dietitian before starting the keto diet to ensure it's safe and suitable for your individual needs.

Eat high-fat foods like butter, cheese, meat, nuts, oils, and seeds

Eating high-fat foods is a core principle of the keto diet. This includes foods like butter, cheese, meat, nuts, oils, and seeds.

Butter is a good fat to include in the keto diet. It contains only trace amounts of carbohydrates and is about 80% fat. Current research indicates that butter intake is associated with a small or neutral impact on the risk of heart disease and stroke. 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 is another good high-fat, low-carb option. Most types of cheese are very low in carbs and high in fat, and they are also a good source of protein and calcium. Some studies suggest that cheese may even help protect against heart disease. Cheese also contains conjugated linoleic acid (CLA), which has been linked to fat loss and improvements in body composition.

Meat is considered a staple food on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet. When choosing meat, opt for grass-fed meat as it has more omega-3 fats and CLA than meat from grain-fed animals.

Nuts and seeds are healthy, high-fat, and low-carb foods that are perfect for the keto diet. They are also high in fiber, which can help you feel full and naturally lower your calorie intake. Some of the best keto-friendly nuts include pecans, macadamia nuts, walnuts, almonds, and Brazil nuts. Just be mindful of your portion sizes, as nuts and seeds can be high in calories.

Oils, such as olive oil, coconut oil, and avocado oil, are excellent choices for adding healthy fats to your keto meals. Olive oil is high in oleic acid, a monounsaturated fat associated with a reduced risk of heart disease. Coconut oil, on the other hand, is high in saturated fat but contains medium-chain triglycerides (MCTs), which can increase ketone production and may promote weight loss.

By incorporating these high-fat foods into your keto diet, you can not only meet your fat intake goals but also ensure you're getting a variety of important nutrients.

Consume animal proteins like fish, shellfish, meat, poultry, and eggs

Consuming animal proteins like fish, shellfish, meat, poultry, and eggs is an important part of the keto diet. These foods are rich in nutrients and can help preserve muscle mass during a very low-carb diet.

Fish and shellfish are keto-friendly options, as they are carb-free and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and albacore tuna are fatty fish that boast high levels of omega-3 fats, which have been linked to improved insulin sensitivity and brain health. The American Heart Association recommends that adults over 18 years old eat 8–10 ounces of seafood per week.

Meat and poultry are also considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals such as potassium, selenium, and zinc. They are also a great source of high-quality protein, which is important for muscle growth and repair.

Eggs are another excellent source of protein on the keto diet. Each large egg contains less than 1 gram of carbs and about 6 grams of protein. They have been shown to trigger hormones that increase feelings of fullness and promote muscle growth. It is important to eat whole eggs, as the yolk contains most of the egg's nutrients, including antioxidants that protect eye health.

When choosing animal proteins for the keto diet, opt for grass-fed or pasture-raised options whenever possible, as these tend to have higher levels of omega-3 fats and other beneficial nutrients. Additionally, avoid heavily processed varieties, as these can increase the amount of carbs and calories in your meal.

By including a variety of animal proteins in your keto diet, you can ensure that you are getting the necessary nutrients while also maintaining a state of ketosis, which is crucial for weight loss and other potential health benefits of the keto diet.

Avoid foods with high carbs like grains, potatoes, sweets, fruits, and starchy vegetables

The keto diet is a high-fat, low-carb, and moderate-protein diet. It involves drastically limiting many fruits, whole grains, starchy vegetables, legumes, and some non-starchy vegetables. The aim is to reach a state of ketosis, where the body burns fat for fuel instead of carbohydrates.

Here's why foods with high carbs, like grains, potatoes, sweets, fruits, and starchy vegetables, are avoided on keto:

Grains

Grains, including whole grains like brown rice, quinoa, and whole-wheat pasta, are high in carbohydrates. Even gluten-free grains like gluten-free bread and muffins are not keto-friendly. A slice of bread, for example, has 11 grams of carbs, which is a significant portion of the daily carb limit on keto.

Potatoes

Both white and sweet potatoes are too starchy to fit into a keto diet. A medium-sized white potato contains 33 grams of net carbs, while a medium sweet potato has about 20 grams.

Sweets

Sweets, candies, and desserts are typically loaded with sugar and, therefore, carbohydrates. Honey, syrup, and sugar in any form are also high in carbs and low in nutrients, so they are limited on keto.

Fruits

Fruits are naturally high in carbs and can quickly use up your daily carb allowance. For example, a medium-sized banana has more than 20 grams of net carbs. While some fruits like berries can be consumed in small portions, most fruits are restricted on keto.

Starchy Vegetables

Starchy vegetables like corn, beets, and potatoes are limited on keto because they contain more digestible carbohydrates than fiber. For example, one cup of corn has 32 grams of net carbs.

While avoiding these food groups, it is crucial to ensure you are still meeting your nutritional needs. The keto diet can be restrictive, and it is important to consult a registered dietitian or healthcare provider before starting this or any other restrictive diet.

Drink coffee and tea without any sugar or sweeteners

Drinking Coffee and Tea Without Sugar or Sweeteners on Keto

Coffee and tea are staple beverages for many people, and the good news is that they are both keto-friendly. Both drinks contain zero carbohydrates and sugar, and coffee has just 2.5 calories. However, if you're following a keto diet, you'll have to forgo adding sugar to your drinks, as it is strictly prohibited.

Coffee Add-Ins

If you don't enjoy black coffee, there are still some options for adding flavour to your morning brew while staying within the keto diet.

Sweeteners

• Stevia: A zero-calorie, zero-carb extract from the stevia plant that also helps to lower blood sugar levels.
• Monk fruit: A sweetener extracted from the monk fruit plant that contains antioxidants, zero calories, and zero grams of carbohydrates and sugar.
• Erythritol: A sugar alcohol that occurs naturally in some fruits and vegetables and doesn't have the same negative side effects as other sugar alcohols.

Coffee Cream

• Coconut cream: Coconut is a good source of healthy fats.
• Coconut milk: Like coconut cream, this is suitable for the keto diet, but be sure to buy the full-fat version.
• Unsweetened almond milk: Unsweetened and unflavoured almond milk is keto-friendly.
• Double cream: High-quality, grass-fed, and preferably raw double cream is suitable for the keto diet.
• Whipping cream: Choose an unsweetened whipping cream.
• Ghee: Ghee is clarified butter that doesn't contain lactose or casein, so it's a good option for those who are lactose intolerant.
• Grass-fed butter: Adding a dollop of grass-fed butter to your coffee makes "bulletproof coffee," which can help prevent cravings, promote satiety, and jumpstart your morning.

Bulletproof Coffee

Keto coffee, or "bulletproof coffee," is regular coffee with added grass-fed butter. It contains zero carbohydrates and plenty of healthy fatty acids, and it can be consumed as a meal replacement or while intermittent fasting without breaking your fast. To make bulletproof coffee, simply add a tablespoon of unsalted butter to a cup of hot coffee and, optionally, mix with an immersion blender to make it frothy. You can also add MCT oil or coconut oil, or a spoonful of collagen peptides, which offer health benefits such as healthier joints, hair, skin, and nails.

Tea

Like coffee, tea is a keto-friendly drink, but you should be mindful of what you add to it. Suitable additions include zero-calorie sweeteners, sugar-free flavouring syrups, and unsweetened plant-based creamers.

Focus on net carbs (total carbs minus fibre) rather than total carbs

When following a keto diet, it's important to understand the difference between total carbs and net carbs. Net carbs refer to the total number of carbohydrates in a food item minus the amount of fibre it contains. This is because fibre is indigestible and cannot be broken down or absorbed by the body.

For example, if a food item contains 25 grams of total carbohydrates and 5 grams of fibre, the net carb count would be 20 grams. This net carb calculation is crucial when tracking your carbohydrate intake on a keto diet, as it provides a more accurate representation of the digestible carbs that can impact your blood sugar and ketosis state.

By focusing on net carbs instead of total carbs, you can make more informed choices about the foods you eat while on a keto diet. This is especially important since the keto diet typically restricts daily carb intake to a range of 20-50 grams.

Some common food items that are high in total carbs but lower in net carbs include:

• Non-starchy vegetables: Broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach.
• Nuts and seeds: Almonds, Brazil nuts, macadamia nuts, pecans, walnuts, chia seeds, flaxseeds, and pumpkin seeds.
• Berries: Blackberries, blueberries, raspberries, and strawberries.
• Avocados and olives: These are unique among vegetables due to their higher fat content and are low in net carbs.

While counting net carbs can provide a more precise way to track your carbohydrate intake on keto, it's still important to be mindful of your total carb consumption as well. This is because even some foods with higher total carbs but lower net carbs may need to be limited or consumed in moderation on a keto diet.

Additionally, when reading nutrition labels, be sure to pay attention to the serving size to avoid overconsumption. It's easy to exceed your daily carb limit if you're not careful about portion sizes, especially with snacks.

Frequently asked questions