Keto Base: A Filling, Healthy Main Meal Option

The keto diet is a high-fat, low-carbohydrate diet that has gained popularity in recent years as a weight loss method. The goal is to swap out glucose calories with fat. In a typical keto diet, 60% to 80% of your daily calories will come from fat, 15% to 20% from protein, and the remaining 5% to 10% from carbohydrates.

The keto diet is restrictive, and it's important to consult a doctor or nutritionist before starting it. The diet may be challenging to maintain, especially compared to a traditional diet or other less stringent eating plans.

- Full-fat dairy products

- Non-starchy and fibrous vegetables

- Fatty fish, such as salmon

- Meat, including beef, pork, and chicken

- Eggs

- Avocados

- Nuts and seeds

- Dark chocolate and cocoa powder

- Unsweetened coffee and tea

- Unsweetened sparkling water

Keto-friendly foods: eggs, meat, fish, dairy, nuts, seeds, oils, avocados, and low-carb veggies

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

Eggs

Eggs are an extremely healthy protein source. Each large egg contains less than 1 gram of carbohydrates and about 6 grams of protein, making them ideal for keto. In addition, eggs have been shown to trigger hormones that increase feelings of fullness. It is important to eat whole eggs rather than just egg whites since most of an egg’s nutrients are found in the yolk, including antioxidants that protect eye health.

Meat

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They’re also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.

Fish

Salmon and other fish are not only carb-free but also rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity in people who are overweight or have obesity.

Dairy

Cheese, butter, cream, Greek yogurt, and cottage cheese are suitable for the keto diet. Cheese is high in saturated fat but hasn't been shown to increase your risk of heart disease. Greek yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They’re also high in fiber, which can help you feel full and naturally lower your calorie intake. The lowest-carb nuts and seeds include pumpkin seeds, almonds, cashews, and chia seeds.

Avocados

Avocados are a popular choice for people following the keto diet. They are high in fiber and low in net carbs. Research shows that eating avocados regularly can reduce levels of "bad" cholesterol and improve heart health.

Low-Carb Veggies

Green leafy vegetables, peppers, summer squashes like zucchini, and other non-starchy vegetables are extremely low in carbs and excellent for keto. They add bulk to your meals without drastically increasing the carb count.

What to avoid: bread, sweets, sugary foods, pasta, grains, starchy vegetables, beans, legumes, and fruit

When following a ketogenic diet, it is important to avoid foods that are high in carbohydrates. This includes:

• Bread and baked goods: white bread, whole wheat bread, crackers, cookies, doughnuts, and rolls.
• Sweets and sugary foods: sugar, ice cream, candy, maple syrup, honey, agave syrup, and coconut sugar.
• Sweetened beverages: soda, juice, sweetened teas, and sports drinks.
• Pasta: spaghetti and other noodles.
• Grains and grain products: wheat, rice, oats, breakfast cereals, and tortillas.
• Starchy vegetables: potatoes, sweet potatoes, butternut squash, corn, peas, and pumpkin.
• Beans and legumes: black beans, chickpeas, lentils, and kidney beans.
• Fruit: citrus, grapes, bananas, and pineapple.

These foods are high in carbohydrates and can hinder your body from reaching a state of ketosis, which is essential for the keto diet to be effective.

Keto-friendly beverages: water, sparkling water, unsweetened coffee, and tea

When following a keto diet, it's important to be mindful of hidden sugars in drinks that could kick you out of ketosis. Water is your best option and should be your primary source of hydration. You can also add a squeeze of lemon or lime juice to your water, or infuse it with cucumber, watermelon, strawberries, or other fruit for homemade flavoured water.

Sparkling water

Sparkling water can be a great soda replacement and there are many flavoured options available. You can also make your own at home using a carbonator.

Unsweetened coffee

Coffee is keto-friendly, and caffeine has been shown to promote fat burning, suppress appetite, and aid weight loss. Try simple black coffee or add a splash of heavy cream to boost its healthy fat content.

Unsweetened tea

Tea contains zero carbohydrates and has been connected to various health benefits. Black and green tea have anti-aging and metabolic benefits and can help prevent cancer, diabetes, and cardiovascular disease. Try black tea options like Earl Grey, masala chai, and English breakfast, or green tea options like sencha, matcha, and gunpowder

Herbal teas such as chamomile, peppermint, and ginger root also have medicinal value and are a creative and flavorful way to stay hydrated.

Other keto-friendly drinks

Other keto-friendly drinks include bone broth, kombucha (in moderation), coconut water (in moderation), and smoothies made with keto-friendly ingredients.

Keto-friendly snacks: almonds, avocado, guacamole, trail mix, olives, and celery

Almonds

Almonds are a great source of protein and healthy fats, and they're low in carbs. A quarter cup of raw almonds has 15 grams of fat and 7 grams of protein. They're the perfect snack to keep in your desk drawer or bring on the go.

Avocado

Avocados are full of healthy fats and dietary fibre. They're also a good source of vitamin C, which can help increase the body's ability to absorb iron. Avocados are very versatile and can be used in many different recipes. Try drizzling half an avocado with olive oil and lemon juice and sprinkling with salt, or stuffing it with chicken salad.

Guacamole

Guacamole is a great portable snack and can be made by simply mashing an avocado and combining it with lime juice, diced red onion, and salt and pepper. Fresh jalapeno is also an excellent addition. Enjoy it on its own or with sweet bell peppers, red radishes, celery, or broccoli for dipping.

Trail mix

Making your own trail mix is a great option for a keto-friendly snack. Combine macadamia nuts, almonds, unsweetened coconut chips, pumpkin seeds, and unsweetened dark chocolate chips. You can also add in other nuts and seeds, such as pecans, Brazil nuts, pistachios, walnuts, and cashews.

Olives

Olives are rich in healthy fats, vitamin E, fibre, and other health-promoting plant compounds. They're also low in calories and carbs. Olives can be enjoyed plain or stuffed with feta or gorgonzola cheese for some extra fat. Just keep in mind that olives can be high in sodium.

Celery

Celery is a low-calorie, low-carb food that can be enjoyed on a keto diet. It's a great option for dipping in nut butters, such as unsweetened peanut or almond butter. Celery is also a great addition to salads and can be stuffed with tuna salad or chicken salad.

Keto meal ideas: bunless burgers, chicken salad, salmon, and pork chops

Bunless Burgers

The secret to a good bunless burger is in the seasoning and the quality of the meat. Try adding two tablespoons of bacon grease or olive oil to your beef to make the burgers juicy and tasty. You can also add some Worcestershire sauce and steak seasoning.

Chicken Salad

Chicken salad is a great option for a keto lunch. You can make it in bulk and eat it with a fork, in a lettuce wrap, or on top of sliced cucumber. Try adding some shredded chicken, mayonnaise, mustard, hard-boiled eggs, dill pickles, minced onion, chopped pecans, fresh dill, vinegar, and salt and pepper.

Salmon

Salmon is a fantastic keto option as it has no carbs and is full of protein and heart-healthy fats. Try this 10-minute recipe: season your salmon fillets with salt and pepper, and rub lemon juice over them. Add olive oil to a non-stick pan and place it over medium heat. Cook the salmon for 3-4 minutes on each side, adding butter, garlic, and parsley for the last two minutes.

Pork Chops

For a delicious keto dinner, try making pork chops with a mushroom cream sauce. Start by seasoning boneless pork chops with salt and pepper and cooking them in a large skillet with olive oil. For the sauce, cook some baby bella mushrooms and garlic in the same skillet, then add heavy cream, Parmesan, oregano, and red pepper flakes. Simmer the sauce, then add spinach and return the pork chops to the skillet to warm through.

There you have it! Four tasty keto meal ideas to get you started on your low-carb journey.

Frequently asked questions