Keto Diet: What's Approved And What's Not?

The ketogenic diet is a high-fat, low-carbohydrate, and moderate-protein diet. The aim is to force the body to use fat instead of carbohydrates as its primary energy source, which is known as ketosis. This involves eating fewer than 20 to 50 grams of carbohydrates per day and getting 70–80% of total daily calories from fat. While the keto diet has been used to help reduce epileptic seizures in children, it has also become popular for weight loss. However, it is a very restrictive diet that may lead to nutrient deficiencies and health issues such as an increased risk of heart disease.

Meat and poultry

Meat is a source of lean protein and is considered a staple on the ketogenic diet. Fatty cuts of meat, such as beef and lamb, are particularly good for keto as they are loaded with nourishing saturated fats and monounsaturated fats.

When selecting meat for keto, it is best to choose pasture-raised, grass-fed, and regenerative farmed meat when available. Grass-fed beef, in particular, offers a better fatty-acid composition with less inflammatory PUFAs. However, it can be expensive and hard to find, so conventional beef is also a good option as it is highly nutritious and often more flavorful due to its higher fat content.

Some of the best keto meat options include:

• Beef
• Pork
• Lamb
• Chicken
• Turkey
• Bacon
• Ham

To make your meat even more keto-friendly, consider adding in healthy animal fats like ghee, butter, tallow, and lard.

Seafood

Salmon is a popular choice for keto dieters as it is rich in Omega-3 fatty acids and packed with other valuable nutrients, including B vitamins, vitamin D, and selenium. It is also extremely versatile and can be grilled, broiled, or baked. Another oily fish, mackerel, is also a great keto option. It is packed with omega-3s and other nutrients, but has a milder flavour than salmon. It can be grilled, broiled, or pan-fried. Herring is another option with a mild flavour and full of nutrients. It is often served cold-smoked, pickled, or precooked, and can be found canned or fresh.

Shellfish are also keto-friendly, but it is important to note that while shrimp and most crabs contain no carbs, oysters and octopus do, so these need to be eaten in moderation. Shrimp is a great keto option as it is low in fat but high in protein. Scallops are also a good choice as they are low in fat but pack a lot of protein. Crab is another keto-friendly shellfish as it is low-carb and can be enjoyed at any meal.

Other keto-approved seafood options include cod, tuna, mussels, and lobster.

Dairy products

When it comes to milk, it is best to avoid cow's milk, goat's milk, and other types of animal milk as they contain lactose, a natural sugar that can be hard to digest for some people. Instead, opt for unsweetened plant-based milk alternatives such as almond milk, coconut milk, macadamia nut milk, flax milk, soy milk, cashew milk, and pea milk. These options are lower in carbs and still provide important vitamins and minerals.

Cheese is a keto-friendly option, especially aged cheeses like Swiss, cheddar, and Parmesan, which have very little lactose. Soft cheeses like brie, Camembert, and mascarpone are also good choices, with less than 1 gram of carb per ounce. Cream cheese and cottage cheese are also suitable for keto, but in moderation as they have slightly higher carb counts.

Butter and ghee are excellent choices for keto as they have zero carbs and a high-fat content. Sour cream and Greek yogurt are also good options, but be sure to choose plain, unsweetened varieties as flavoured options can have added sugars.

While dairy can be a great addition to a keto diet, it is important to consume it in moderation and be mindful of the carb counts. Additionally, some people may be sensitive to dairy, so it is always a good idea to listen to your body and adjust your intake accordingly.

Vegetables

When following a keto diet, it is important to limit your intake of starchy vegetables, such as corn, potatoes, sweet potatoes, and beets, as they are high in carbohydrates. Instead, opt for non-starchy, low-carb vegetables such as:

• Celery
• Zucchini
• Mushrooms
• Lettuce (especially romaine lettuce)
• Radishes
• Cucumbers
• Spinach
• Arugula
• Asparagus
• Tomatoes
• Kale
• Bell peppers
• Cauliflower
• Eggplant
• Broccoli
• Cabbage
• Green beans
• Brussels sprouts

These vegetables are not only low in carbohydrates, but they also provide various essential vitamins, minerals, and antioxidants. For example, kale is a good source of vitamin A, vitamin C, potassium, calcium, and magnesium, while bell peppers are packed with vitamin C, vitamin A, and vitamin E.

When choosing vegetables for a keto diet, remember that those that grow above ground tend to be lower in starch and, therefore, a better choice. Additionally, try to select vegetables with less than 8 grams of net carbs per cup, where net carbs are calculated as total carbohydrates minus fiber.

While it is important to limit starchy vegetables, it is not necessary to cut them out completely. Some starchy vegetables that can be consumed in moderation on a keto diet include:

• Peas
• Butternut squash
• Onions

Nuts and seeds

Brazil Nuts

Brazil nuts are an excellent keto-friendly option. They are high in fat, with 19 grams per one-ounce serving, and low in net carbs, with only 3-4 grams per serving. They are also a good source of selenium, which is often lacking in the keto diet. Just be mindful that it's best to limit your intake to one to three Brazil nuts a day due to their exceptionally high selenium content.

Pecans

Pecans are another high-fat nut that is perfect for the keto diet. They have 20 grams of fat and only 1 gram of net carb per one-ounce serving. Pecans are also a good source of antioxidants and may help reduce insulin levels, making them a great choice for weight loss. You can enjoy pecans as a snack or use them as a crunchy coating for fish or chicken.

Macadamia Nuts

Macadamia nuts are native to Australia and are very high in fat, making them ideal for the keto diet. They have 5 grams of net carbs per one-ounce serving. Studies have shown that macadamia nuts can improve cholesterol levels and protect against insulin resistance. They make for a perfect high-fat snack, and you can also find keto-friendly macadamia nut milk, butter, and flour.

Walnuts

Walnuts are a popular nut worldwide and are a favourite among those following the keto diet due to their versatility. They have 18 grams of fat and 2 grams of net carbs per one-ounce serving. Walnuts are known to reduce bad cholesterol levels in the blood, which can lower the risk of heart disease—an important consideration when consuming a mostly fat-based diet.

Sunflower Seeds

Sunflower seeds are a high-fat snack that can be a great addition to your keto diet. While they have slightly more net carbs than some other nuts and seeds, with 6 grams per one-ounce serving, they are still keto-friendly. They are also packed with antioxidants and have been found to have anti-diabetic and anti-inflammatory properties in animal studies.

Sesame Seeds

Sesame seeds are a versatile ingredient often used in keto baking to add crunch and flavour without extra carbohydrates. They have 13 grams of fat and 2 grams of net carbs per one-ounce serving. They are a great topper for salads and stir-fries and can also be used in crackers, bread, and muffins.

Pumpkin Seeds

Pumpkin seeds are a great source of protein, containing 7 grams per one-ounce serving. They also have 6 grams of fat and 2.7 grams of net carbs. Enjoy them as a midday snack, or add them to your salads or keto-friendly baked goods.

Almonds

Almonds are one of the most cost-effective and versatile nuts, making them a popular choice for the keto diet. They have 14 grams of fat, 6 grams of protein, and 2 grams of net carbs per one-ounce serving. Almonds can be enjoyed as a snack or ground into almond flour, which can be used as a substitute for high-carb flours in keto recipes.

Chia Seeds

Chia seeds are an excellent source of soluble fibre and antioxidants. While they may appear high in carbohydrates at first glance, most of their carb content is fibre, which can be subtracted from the total carb count. With 9 grams of healthy fats and only 2 grams of net carbs per one-ounce serving, chia seeds are a great addition to your keto diet. They can be added to smoothies or left overnight in milk to make a chia pudding.

Hemp Seeds

Hemp seeds are the seeds of the Cannabis sativa plant, but they contain no THC and are safe and legal to consume. They are a great keto ingredient, providing 14 grams of fat, 9 grams of protein, and just 1 gram of net carbs per one-ounce serving. Hemp seeds are packed with omega-3 fatty acids and various minerals, making them a nutritious addition to your keto meals.

Hazelnuts

Hazelnuts are a tasty treat, especially when combined with keto-friendly chocolate. They have 17 grams of fat, 4 grams of protein, and 2 grams of net carbs per one-ounce serving. Hazelnuts can be blended into a smooth and creamy nut butter or incorporated into sweet keto recipes. They are also a good source of vitamin E, which has been linked to a reduced risk of heart disease.

Frequently asked questions