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

The ketogenic diet is a high-fat, low-carb eating plan that pushes the body into a metabolic state called ketosis, where it uses fat instead of carbohydrates as its primary energy source. This means that the keto diet involves eating a lot of fat, some protein, and almost zero carbs.

The keto diet is restrictive, and many foods that are part of a balanced diet are off-limits. For example, bread, rice, pasta, fruit, corn, potatoes, beans, baked goods, sweets, juice, and beer are not allowed.

So, is this allowed in keto? The answer is, it depends. The keto diet has different variations, and the allowed foods can vary depending on the specific plan being followed. However, in general, keto-friendly foods include meat, fish, seafood, eggs, non-starchy vegetables, dairy, nuts, seeds, and high-fat foods like oils and butter.

Alcoholic drinks

The ketogenic diet is a low-carb, moderate-protein, and high-fat diet. It is strict on carbs, allowing about 30 grams per day. It is not typically recommended as a permanent lifestyle change but rather a temporary diet.

So, can you drink alcohol on the keto diet? The short answer is yes, but there are some important things to keep in mind. Firstly, drinking alcohol can potentially slow down the metabolism of fat, which is the whole point of the keto diet. Therefore, moderation and balance are important. It is recommended that women should have only one drink per day, and men should stick to two.

Best Alcoholic Drinks for the Keto Diet

When it comes to choosing alcoholic drinks on the keto diet, straight-up alcohol, like spirits, is the best option. These do not have carbohydrates, although they do contain calories (around 7 calories per gram). Examples include whiskey, bourbon, gin, rum, scotch, tequila, and vodka. These can be drunk neat or on ice, or mixed with a splash of club soda, flavoured seltzer, citrus, or herbs.

Dry white or red wine is also an option, although it does contain carbs (around 3.5 to 6 grams per 5-ounce glass). If you are watching your carb intake, a glass or two of dry wine is fine.

Beer is high in carbs and should be avoided on the keto diet. A 12-ounce beer can contain anywhere from 12 to 15 carbs. Sweet wines, such as riesling or gewürztraminer, are also high in carbs and should be avoided. Fortified wines, like sherry and madeira, should also be skipped.

Mixed drinks with fruit juice or soda, flavoured hard liquor, and anything else high in carbs or sugar should be avoided as they will quickly kick you out of ketosis. Examples include margaritas, piña coladas, and daiquiris.

Keto-Friendly Mixers

When mixing drinks, it is important to choose sugar-free and low-carb options. Sugar-free soda, diet tonic water, and sugar-free seltzer water are good choices. Unsweetened iced tea is another option. It is best to avoid tonic water, sugary sodas, fruit juices, and margarita mix.

The Bottom Line

It is possible to consume alcohol in moderation while on the keto diet, but it may slow down the weight loss process. The key is to choose pure forms of alcohol that are low in sugar and calories, and to avoid high-carb and sugary drinks.

Dairy products

• Butter and Ghee: Butter contains only trace amounts of milk sugar and protein, while ghee (clarified butter) has had all lactose and whey removed.
• Hard Cheeses: Cheddar, Swiss, Parmesan, and provolone are aged cheeses with very low lactose content.
• Soft Cheeses: Brie and Camembert are soft-ripened cheeses with around 0.5 grams of carbs per 100 grams.
• Semi-soft Cheeses: Mozzarella, Monterey Jack, Feta, and Havarti have slightly more carbs than hard cheeses.
• Cream: Heavy cream or heavy whipping cream can be used for coffee, cooking, or making low-carb ice cream.
• Sour Cream: Contains probiotics and very low carb content.
• Cottage Cheese: Whole milk cottage cheese has around 3-4 grams of carbs per 100 grams.
• Greek Yogurt: Plain Greek yogurt is thicker and has fewer carbs than regular yogurt due to the straining process.

It's important to note that not all dairy products are keto-friendly. Some dairy products to avoid on the keto diet include:

• Milk: Regular milk contains around 12-13 grams of carbohydrates per cup, which can quickly add up.
• Sweetened Yogurt: Sweetened yogurts, including flavoured and fruit-at-the-bottom varieties, can have up to 20 grams of carbs per serving.
• Non-fat Yogurt: Non-fat plain yogurts are best avoided as they tend to have higher amounts of dairy sugar.
• Chocolate Milk and Other Flavored Milk Products: These often contain high amounts of added sugar.
• Ice Cream and Frozen Yogurt: Even "healthier" options tend to be high in added sugars.

When choosing dairy products for the keto diet, it's important to read labels and be mindful of the total carb and net carb intake. Additionally, some people may find that dairy triggers cravings or causes digestive issues, acne, or other skin problems. In such cases, reducing or eliminating dairy may be beneficial.

Fruits and vegetables

Fruits on Keto:

The keto diet is a low-carb, high-fat diet that aims to put the body into a state of ketosis, where it burns more fat for energy. Fruits tend to be high in natural sugars and carbs, so they need to be chosen carefully on a keto diet. Here are some things to keep in mind:

• Generally, it's better to choose vegetables over fruits on keto because fruits usually contain more sugar.
• Fruits that are lower in sugar and higher in fiber are better suited for keto.
• Avocados are an excellent choice as they are high in healthy fats and low in net carbs. They also provide essential nutrients like vitamin C, vitamin K, potassium, and folate.
• Berries, especially raspberries, strawberries, and blackberries, are good options as they are lower in carbs and high in fiber. They also provide antioxidants and other important vitamins.
• Other keto-friendly fruits include lemons, tomatoes, peaches, star fruit, and cantaloupe. These fruits are lower in net carbs and provide various vitamins and minerals.
• Fruits to avoid on keto include bananas, grapes, apples, mangoes, and pineapple due to their high carb content.

Vegetables on Keto:

When it comes to vegetables, there are plenty of keto-friendly options to choose from. Here are some guidelines:

• Green leafy vegetables, such as spinach, kale, Swiss chard, collard greens, and arugula, are excellent choices as they are extremely low in carbs and packed with vitamins, minerals, and antioxidants.
• Cruciferous vegetables like broccoli, cabbage, and bok choy are also beneficial as they deliver antioxidants, vitamins, and fiber.
• Cauliflower, zucchini, and spaghetti squash are versatile low-carb options that can be used as substitutes for high-carb foods.
• Avocados and olives, while technically fruits, are unique among vegetables due to their high-fat content. They are also low in net carbs and provide various health benefits.
• Other keto-friendly vegetables include peppers, summer squashes, jicama, turnips, and herbs like oregano and rosemary.
• Vegetables to avoid on keto include potatoes, sweet potatoes, onions (in large amounts), and certain winter squashes like butternut squash, as they are higher in carbs.

In summary, while on a keto diet, choose fruits that are lower in sugar and higher in fiber, and enjoy a variety of non-starchy vegetables to get your fill of essential nutrients while staying within your daily carb range.

Meat and fish

Some of the best keto-friendly meats include:

• Chicken
• Pork
• Steak
• Ground beef
• Lamb
• Bacon
• Turkey
• Ham
• Sausage

Fish is also a good source of protein and is rich in B vitamins, potassium and selenium. Salmon, sardines, mackerel, albacore tuna and other fatty fish are very high in omega-3 fats, which have been linked to reducing the risk of chronic disease.

Other types of fish that are keto-friendly include:

• Flounder
• Crab
• Lobster
• Snapper
• Tuna
• Halibut
• Cod
• Trout
• Catfish
• Scallops

Oils and fats

The keto diet is all about fat. This is a diet in which up to 80% of total daily calories are supposed to come from fat, so it is going to be the main nutrient you focus on most. But not all sources of fat are equally healthy.

Recommended Fats and Oils

• Monounsaturated fats—Olive oil, avocados, and nuts are healthy sources of monounsaturated fats. Olive oil is widely considered one of the healthiest oils available and is a staple of the heart-healthy Mediterranean diet. Avocados are technically a fruit, but they offer a rich source of heart-healthy monounsaturated fatty acids.
• Polyunsaturated fats—Fatty fish, meat, nuts, and seeds are healthy sources of polyunsaturated fats.
• Saturated fats—Butter, cream, and ghee are healthy sources of saturated fats. However, sources of unsaturated fat are still recommended over saturated fats, as the latter can raise your LDL ("bad") cholesterol.
• Coconut oil—Coconut oil is a keto-friendly cooking oil high in saturated fat. Its medium-chain triglycerides help speed up the metabolism and induce ketosis in moderate doses. It also has a relatively high smoke point, making it ideal for sauteing, frying, roasting, and baking keto foods as a substitute for butter.
• Avocado oil—Avocado oil is high in both monounsaturated fats and antioxidants, with an extra healthy dose of vitamins A, E, and D, as well as proteins and potassium. It also has an incredibly high smoke point, making it ideal for cooking in almost any style.
• Sesame oil—Sesame oil is a seed oil with a rich, smooth flavor and a nutty aroma. It has a medium-high smoke point, meaning it can reach relatively high temperatures before burning.
• Animal fats—Animal fats like lard and tallow are suitable for keto cooking. They can impart a unique, meaty flavor to dishes, and they're fairly stable when heated, making them great for high-heat cooking, roasting, and frying.
• Other oils—Other keto-friendly oils include extra virgin olive oil, hazelnut oil, walnut oil, hemp oil/hemp seed oil, and palm oil/red palm oil.

Fats and Oils to Avoid

• Industrial seed oils—Vegetable oils like soybean and corn oils are highly processed and can be inflammatory. They are highly processed and rich in polyunsaturated omega-6 fats, which may cause inflammation if they're not balanced with enough omega-3 fats from foods like salmon and flaxseeds.
• Trans fats—Trans fats, also known as partially hydrogenated oils, should be avoided due to their adverse effects on heart disease risk factors.
• Processed foods—Synthetic trans fats from processed foods are not recommended.
• Margarines, plant-based spreads, and vegetable shortenings—These are highly processed and made from industrial seed oils.
• Whole milk—Whole milk has a good amount of fat, but that comes with plenty of net carbohydrates, so it should be avoided or limited.
• Processed low-fat foods—Many foods marketed as low-fat often compensate for the lack of fat by increasing the sugar content, resulting in a higher carbohydrate count.

Tips for Choosing Fats and Oils

• Check the label—Avoid products that are blends of healthier oils with cheaper, lower-quality oils.
• Choose natural fats—Opt for fats that occur naturally in food and have been minimally processed, such as olive oil, avocado oil, and coconut oil.
• Prioritize heat-stable fats—When cooking at very high temperatures, use fats that are resistant to heat and don't oxidize, such as butter, lard, or other heat-stable fats.
• Balance omega-6 and omega-3 fats—Achieving a balance of omega-3 and omega-6 fatty acids is important. Aim for a low omega-6:omega-3 ratio by choosing meat and dairy products from grass-fed animals and eating less processed foods.

Frequently asked questions