Keto Diet: Perfect Foods For Weight Loss?

The ketogenic diet is a low-carb, high-fat, and moderate-protein eating plan. It works by allowing your body to shift into a metabolic state called ketosis, where it burns fat as its primary source of energy over carbs. This results in weight loss, blood sugar balance, and better control over chronic conditions.

There is no single perfect keto food, but there are many keto-friendly foods that can be enjoyed as part of a balanced diet. These include:

- Meat, poultry, and seafood

- Eggs

- High-fat dairy (cheese, butter, and cream)

- Avocados

- Nuts and seeds

- Dark chocolate and cocoa powder

- Olive oil

- Coconut oil

- Shirataki noodles

- Non-starchy vegetables

Meat and Poultry

Beef, in particular, is a nutrient powerhouse, providing copious amounts of essential B vitamins, along with meat-specific compounds like carnitine, taurine, and carnosine, which provide anti-aging, anti-cancer, and vitality-boosting benefits.

When selecting beef for the keto diet, look for pasture-raised, grass-fed, and regenerative-farmed meat when available. Grass-fed beef offers a better fatty-acid composition with fewer inflammatory PUFAs. However, grass-fed and regenerative beef can be expensive and hard to find. Conventional beef is also highly nutritious and, in some cases, even more flavourful thanks to its higher fat content.

Other good options for meat on the keto diet include pork, lamb, and organ meats. Pork belly and ribs are fattier options that provide healthy fats and proteins. Lamb is leaner than the fattiest cuts of beef and pork but can meet keto nutrient goals with the addition of keto fats like ghee, butter, or tallow. Organ meats, such as liver, are the most nutrient-dense foods on the planet, offering a wide range of vitamins, minerals, and rare amino acids.

Fresh meat and poultry are packed with B vitamins and several minerals, including potassium, selenium, and zinc. They also contain varying levels of creatine, taurine, carnosine, and an easily absorbable form of iron.

To get the most health benefits from meat on the keto diet, it is best to choose 100% grass-fed pasture-raised red meat and pasture-raised poultry. Meat from animals raised in this way has been found to have healthier ratios of omega-3 to omega-6 fats and contain more antioxidants than 100% grain-fed animals.

In addition, one small study found that a diet high in fatty meat led to 8% higher levels of HDL ("good") cholesterol than a low-fat, high-carb diet.

When it comes to poultry, chicken and turkey are good keto options, with zero grams of carbs per 3-ounce serving. While processed meats like bacon and sausage are allowed on keto, they are not the best for heart health and may increase the risk of certain types of cancer.

Overall, meat and poultry are excellent choices for the keto diet, providing essential nutrients and high-quality protein while keeping carb intake low.

Fish and Shellfish

Other fatty fish like sardines, mackerel, and tuna are also good choices as they are high in omega-3 fats, which have been linked to lower insulin levels and increased insulin sensitivity. Additionally, frequent fish intake has been associated with improved brain health and a decreased risk of disease.

When it comes to shellfish, shrimp, crab, lobster, oysters, and scallops are all keto-friendly options. They are low in fat but high in protein. However, it is important to note that some shellfish, like oysters and octopus, contain carbohydrates, so it is crucial to track your carb intake if you are strict with your keto diet.

Overall, fish and shellfish are nutritious and delicious additions to a keto diet, offering a range of health benefits while fitting perfectly within the diet's parameters.

Dairy and Dairy Alternatives

Dairy products are generally high in fat and protein, making them a good fit for the keto diet. However, not all dairy products are keto-friendly, as some contain high levels of carbohydrates and sugars.

Dairy Products to Include

Cheese is a keto-friendly option, as it is low in carbohydrates and high in fat. There are hundreds of types of cheese, but softer cheeses tend to be lower in carbs. Examples include:

• Brie
• Camembert
• Mozzarella
• Monterey Jack
• Cream Cheese
• Cottage Cheese
• Parmesan
• Blue Cheese

Other keto-friendly dairy products include:

• Butter
• Ghee
• Greek Yogurt
• Sour Cream
• Cream
• Half-and-Half
• Heavy Cream or Heavy Whipping Cream

Dairy Products to Avoid

Most commercial dairy products are not keto-friendly due to high levels of added sugar. Examples include:

• Chocolate Milk
• Strawberry Yogurt
• Mint Chip Ice Cream

In addition, most types of milk, including whole milk, half-and-half, and evaporated milk, are not keto-friendly because they contain around 10 grams of lactose per serving.

Dairy Alternatives

Some plant-based milk alternatives can be suitable for a keto diet, as long as they are unsweetened. Examples include:

• Soy Milk
• Almond Milk
• Coconut Milk

Benefits of Dairy on a Keto Diet

Dairy products can be a good source of extra nutrients on a keto diet. They are a good source of calcium, which is important for bone health. Dairy also contains vitamins and minerals, such as vitamin A, vitamin K2, vitamins B6 and B12, and zinc.

Dairy products have also been linked to improved heart health and reduced risk of heart disease. Butter and ghee, for example, are healthy fats on keto and are great for cooking due to their high smoke point.

Who Should Avoid Dairy?

Two groups of people should avoid dairy:

• Those with a dairy allergy. Even trace amounts of milk can cause life-threatening anaphylaxis.
• Those with a dairy intolerance. Lactose intolerance is very common, affecting up to two-thirds of people worldwide.

Vegetables

• Avocado (technically a fruit): 2-3g
• Asparagus: 2-2.4g
• Okra: 4g
• Green beans: 4g
• Lettuce: 1g
• Mushrooms: 2-2.2g
• Kale: 1g
• Cauliflower: 3g
• Celery: 2-2.97g
• Tomatoes: 5g
• Bok choy: 1g
• Cabbage: 3-3.1g
• Spinach: 1g
• Zucchini: 3g
• Yellow squash: 3g
• Cucumbers: 3g
• Garlic: 1g
• Broccoli: 4g
• Bell peppers: 3.6-5g
• Hot peppers: 1g
• Arugula: 3.65g
• Radishes: 3.4g
• Eggplant: 5.88g
• Brussels sprouts: 4.6-8.95g
• Pumpkin: 6.9g

While the above vegetables are great options for a keto diet, there are some vegetables that are too high in starch and should be avoided or consumed in moderation. These include:

• Root vegetables, such as potatoes, sweet potatoes, and parsnips
• Onions (in large amounts)
• Winter squashes, such as butternut squash and acorn squash

Nuts and Seeds

However, some nuts and seeds are better than others for a keto diet. This is because some have higher net carb counts than others. Net carbs are the number of carbs in a food that the body can digest. To calculate the net carb count, subtract the food's fibre content from its total carbs.

• Flax seeds: 0-1 grams net carbs per ounce. Flax seeds are full of fibre and omega-3 fats. They are also a great source of soluble and insoluble fibre, which can improve digestive health.
• Almonds: 3 grams net carbs per ounce. Almonds are particularly high in vitamin E, which acts as an antioxidant and protects the outer layer of cells. They are also a good source of protein, healthy fats, and fibre.
• Pecans: 1-4 grams net carbs per ounce. Pecans are high in fat and may help reduce insulin levels. Insulin is a hormone that can cause the body to store fat, so keeping insulin levels low is important for weight loss.
• Brazil nuts: 3 grams net carbs per ounce. Brazil nuts are an excellent source of selenium, a trace mineral needed for various bodily functions, including reproduction and protein synthesis. Just one Brazil nut provides more than 100% of the recommended daily intake of selenium.
• Macadamia nuts: 2-4 grams net carbs per ounce. Macadamia nuts are particularly high in omega-9 fatty acids, which can help to calm inflammation and decrease levels of inflammatory chemicals.
• Walnuts: 2-4 grams net carbs per ounce. Walnuts have more omega-3 fatty acids than other nuts and contain polyphenols, which can decrease inflammation. They have also been shown to help treat obesity and diabetes by improving appetite control.
• Chia seeds: <1 gram net carbs per ounce. Chia seeds are an excellent source of soluble fibre, which can support digestion, protect against diabetes, and help lower cholesterol levels. They are also rich in antioxidants, which provide support to the liver and heart and help fight ageing.
• Hazelnuts: 2-5 grams net carbs per ounce. Hazelnuts are particularly high in proanthocyanidins, potent antioxidants that have protective effects against oxidative stress and inflammation and play a role in immune health and DNA repair.
• Pine nuts: 4 grams net carbs per ounce. Pine nuts contain a fat called pinolenic acid, which may decrease hunger by regulating hormones that affect appetite.
• Hemp seeds: 2 grams net carbs per ounce. Hemp seeds are an excellent source of plant-based protein and healthy fats. Some research indicates that the unique proteins in hemp seeds may help reduce blood pressure.
• Pumpkin seeds: 4 grams net carbs per 1/4 cup (about 28 grams). Pumpkin seeds are a great source of protein and zinc, an essential mineral involved in immunity, protein synthesis, wound healing, DNA synthesis, and growth and development.

It is important to note that while nuts and seeds are healthy and nutritious, they are also high in calories, so portion sizes should be monitored to ensure you do not exceed your calorie intake. Additionally, some people may find nuts and seeds challenging to digest due to their high phytic acid content. Soaking them in water for half an hour or more can improve their digestibility.

Frequently asked questions