Keto Diet Staples: Foods You Must Eat

The ketogenic diet is a high-fat, low-carb, and moderate-protein diet. The aim is to reach ketosis, a metabolic state where the body uses fat instead of carbohydrates for energy. This involves eating a lot of fat and very few carbs. The keto diet is restrictive, but there are still plenty of tasty foods to choose from.

- Fatty fish (such as salmon, sardines, and mackerel) and low-carb shellfish (such as shrimp, crab, and lobster) are good sources of protein and healthy fats.

- Meat and poultry (such as beef, chicken, lamb, and pork) are staple foods on the keto diet. They are high in protein and contain no carbs.

- Eggs are a versatile and healthy source of protein, containing less than 1 gram of carbs and about 6 grams of protein each.

- Dairy products like cheese, Greek yogurt, and cottage cheese are allowed on the keto diet, as long as they are full-fat and plain.

- Nuts and seeds (such as almonds, macadamia nuts, and chia seeds) are healthy, high in fat, and low in carbs.

- Non-starchy vegetables (such as broccoli, spinach, and zucchini) are low in calories and carbs but high in nutrients.

- Healthy oils like olive oil, coconut oil, and avocado oil are recommended on the keto diet.

- Dark chocolate (at least 70% cocoa) and cocoa powder can be enjoyed in moderation on the keto diet.

Meat and Poultry

When it comes to red meat, there are a few things to keep in mind. Cured meats and sausages can sometimes have added sugars and processed ingredients, so it's best to choose fattier cuts of steak like ribeye. If you like ground beef, go for a fattier ratio like 85/15 or 80/20.

For poultry, it's best to choose pasture-raised and grass-fed options. Darker meat is preferable as it is much fattier than white meat.

When it comes to bacon and sausage, check the labels to avoid anything cured in sugar or containing extra fillers.

Organ meats, such as heart, liver, kidney, and tongue, are also great options on the keto diet. They are one of the best sources of vitamins and nutrients.

In terms of portion sizes, it's important not to over-consume protein on a ketogenic diet as it can lead to lower levels of ketone production and increased production of glucose. Aim to balance out the protein in your meals with fattier side dishes and sauces.

Some specific examples of meat and poultry that are commonly consumed on a ketogenic diet include:

• Beef: ground beef, steak, roasts, and stew meat
• Pork: ground pork, pork loin, pork chops, tenderloin, and ham
• Poultry: chicken, duck, quail, pheasant, and other wild game
• Offal/organ meat: heart, liver, kidney, and tongue
• Other meat: veal, goat, lamb, turkey, and other wild game

So, if you're following a keto diet, be sure to include plenty of meat and poultry in your meals, but remember to balance it out with healthy fats and vegetables.

Fish and Shellfish

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. Frequent fish intake is linked to improved brain health and a decreased risk of disease. The American Heart Association recommends that adults over 18 years old eat 8–10 ounces of seafood per week.

Canned fish or seafood, such as anchovies, crab, salmon, sardines, and tuna, are also keto-friendly. When choosing fresh fish, it is recommended to opt for wild-caught options.

When it comes to shellfish, low-carb options include shrimp, crab, and lobster. These can be grilled, baked, or pan-fried in a healthy oil such as olive or avocado oil, and served with a low-carb vegetable.

It is important to note that while keto emphasizes high-fat foods, it is recommended to choose heart-healthy fats like avocados, which are high in monounsaturated fat and potassium.

Eggs

It is important to eat whole eggs, as most of the egg's nutrients are found in the yolk, including antioxidants like lutein and zeaxanthin, which are good for eye health. Although egg yolks are high in cholesterol, studies have shown that eating eggs does not increase your risk of heart disease.

Some ideas for incorporating eggs into your keto diet include:

• Scrambled eggs with spinach
• Boiled eggs with cottage cheese
• Fried, deviled, poached, or scrambled eggs
• Hard-boiled eggs as a snack or on-the-go breakfast option

You can also add eggs to baked goods or use them as a coating for meats.

Dairy and Dairy Alternatives

Full-fat dairy products are best for the keto diet, as they have significantly more fat and fewer carbohydrates than low-fat or fat-free options.

• Heavy whipping cream
• Spreadables, including cottage cheese, cream cheese, sour cream, mascarpone, and creme fraiche
• Soft cheeses, such as mozzarella, brie, blue, colby, and Monterey Jack
• Hard cheeses, including aged cheddar, parmesan, feta, and Swiss
• Mayonnaise and mayonnaise alternatives that include dairy
• Butter
• Ghee
• Greek yogurt
• Half-and-half
• Milk, used sparingly

If you are lactose intolerant, opt for very hard and long-aged dairy products as they contain much less lactose.

There are also several plant-based milk alternatives that are suitable for a keto diet. Look for unsweetened versions of soy milk, almond milk, and coconut milk. Avoid oat milk, even if it's unsweetened, as it is too high in carbs.

Vegetables

Dark, leafy greens are a great option, including spinach, kale, arugula, romaine, Swiss chard, mustard greens, and collard greens. You can also opt for cruciferous vegetables like broccoli, cauliflower, bok choy, cabbage, and Brussels sprouts.

Other low-carb vegetables that are keto-friendly include asparagus, avocados, celery, eggplant, mushrooms, radishes, tomatoes, and zucchini.

When it comes to vegetables that grow underground, such as onions, garlic, and squash, it's best to consume them in moderation as they tend to have higher carb counts.

Some vegetables that should be avoided on keto include potatoes, sweet potatoes, beets, carrots, corn, green peas, and butternut squash.

Remember, the key to a successful keto diet is keeping track of your carbohydrate intake, so be mindful of your portions and try to choose vegetables that fit within your daily carb allowance.

Frequently asked questions