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

The keto diet is a high-fat, low-carb, and moderate-protein diet. The diet is designed to send the body into a metabolic state called ketosis, where the body uses fat instead of carbohydrates as its primary energy source. This means eating lots of meat, fish, seafood, eggs, vegetables, dairy, natural fats, nuts, and berries.

Foods to avoid on the keto diet include bread, pasta, rice, potatoes, soft drinks, candy, cakes, and most fruits.

Meat, fish, and seafood are allowed on the keto diet

Meat is a staple food on the keto diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and minerals such as potassium, selenium, and zinc. When choosing meat, it is best to opt for grass-fed meat, as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals. Processed meats, such as bacon and sausage, are allowed on keto but should be consumed in moderation as they may have negative health impacts.

Fish and seafood are also excellent choices on the keto diet as they are carb-free and packed with protein and healthy fats. Salmon, for example, is a fatty fish that is rich in omega-3 fatty acids and versatile in various keto recipes. Other good options include mackerel, tuna, mahi-mahi, and cod. Shellfish such as crab, shrimp, mussels, and scallops are also keto-friendly, offering a good source of protein and healthy fats.

When following the keto diet, it is important to monitor your total carbohydrate intake and choose your foods accordingly. While meat, fish, and seafood are allowed, it is best to prioritise those with higher fat and lower carbohydrate content to stay within the keto guidelines.

Dairy products are allowed on the keto diet

Dairy products are made from the milk of mammals, usually cows. Milk is a nutritious food that contains protein, fat, and carbohydrates. The keto diet is a high-fat, low-carb diet, so not all dairy products are equal in this context. The response to different dairy products varies from person to person. While some people do well eating large amounts, others may be better off consuming little to no dairy.

There are many keto-friendly dairy options, such as cheese, whole-milk Greek yoghurt, cream, and butter. These products are low in carbs and high in fat, making them a great fit for the keto diet. For example, cheese has zero carbohydrates and is high in fat, making it an excellent choice. It's also a good source of protein and calcium. Similarly, plain Greek yoghurt is high in protein and calcium, and has relatively few carbs.

However, some dairy products are high in carbs and should be limited on the keto diet. These include milk, buttermilk, and sweetened or fruit-flavoured yoghurt. These products can have up to 20 grams of carbs per serving. Even low-fat dairy products like skim milk and low-fat yoghurt should be swapped for their higher-fat counterparts on the keto diet.

It's important to note that dairy products can also contain sugar in the form of lactose, which can break down into glucose and push you out of ketosis. Therefore, it's crucial to read nutrition labels and be mindful of your dairy intake. Additionally, some people may have a hard time tolerating lactose due to lactose intolerance or sensitivity, which can lead to gastrointestinal side effects.

In conclusion, dairy products are allowed on the keto diet, but it's important to choose the right types and consume them in moderation. Some of the best dairy options for keto dieters include butter, hard and soft cheeses, cream, cottage cheese, sour cream, and Greek yoghurt.

Vegetables that grow above the ground are allowed on the keto diet

The keto diet is a high-fat, low-carb, and moderate-protein diet. The diet pushes the body into a metabolic state called ketosis, where the body uses fat instead of carbohydrates as its primary energy source.

Vegetables that grow above the ground are generally lower in carbs and are usually the best keto options. These include spinach, lettuce, asparagus, avocado, cucumber, tomato, cauliflower, zucchini, green pepper, kale, olives, cabbage, eggplant, and broccoli. These vegetables are considered keto-friendly and can be eaten relatively freely.

On the other hand, below-ground vegetables, also known as root vegetables, contain more carbs and are not as suitable for the keto diet. Potatoes, sweet potatoes, and other root vegetables like rutabaga, carrots, and onions are examples of veggies to avoid or limit on keto.

It's important to note that even among above-ground vegetables, there can be variations in carb content. For instance, bell peppers, especially red and yellow ones, and tomatoes have slightly higher carb counts. Therefore, if you're aiming for a strict keto diet with less than 20 grams of carbs per day, you may need to monitor your intake of these veggies.

Additionally, while not all fruits are keto-friendly due to their sugar content, avocados are an exception. Avocados, though technically a fruit, are allowed on the keto diet as they are high in healthy fats and low in net carbs.

In summary, when following a keto diet, it's best to choose vegetables that grow above the ground, as they tend to be lower in carbs. However, it's still important to be mindful of portion sizes and the specific carb content of each vegetable to ensure you stay within your desired carb range.

Natural fats are allowed on the keto diet

• Avocados and avocado oil: Avocados are an excellent source of heart-healthy monounsaturated fatty acids, fiber, and essential vitamins and minerals. Avocado oil has a high smoke point, making it ideal for stir-frying and searing.
• Nuts and seeds: Nuts and seeds are a great way to boost your intake of healthy fats, plant-based protein, and fiber. Examples include pistachios, walnuts, almonds, pecans, cashews, macadamia nuts, and Brazil nuts.
• Olive oil: Olive oil is associated with a lower risk of heart disease and is a staple of the heart-healthy Mediterranean diet.
• Coconut oil: Coconut oil is a popular keto fat source because it offers a natural source of medium-chain triglycerides (MCTs), a type of fat that your body can easily absorb and use.
• Fatty fish: Fatty fish like salmon, tuna, anchovies, and sardines are rich in high-quality protein and heart-healthy omega-3 fats.
• Eggs: Eggs are a versatile source of healthy fats and are high in protein, B vitamins, minerals, and antioxidants.
• Cheese: Cheese is a good source of high-fat, low-carb options for the keto diet. It is also rich in protein and calcium.
• Greek yogurt: Although it contains some carbs, unsweetened, full-fat Greek yogurt can be a healthy addition to a ketogenic diet. It is also a great source of beneficial bacteria known as probiotics.
• Butter: Butter is perfect for a keto lifestyle as it is carb-free and about 80% fat. Current research indicates that there is only a small or neutral association between butter intake and heart disease and stroke risk.

While natural fats are allowed on the keto diet, it is important to note that not all fats are created equal. Some sources of fat are healthier than others, and it is crucial to choose the most wholesome options to successfully reach your health goals. Additionally, it is important to consume natural fats in moderation and spread them out throughout the day.

Nuts and seeds are allowed on the keto diet

When following a keto diet, it's important to monitor your intake of net carbs, which are calculated by subtracting fibre from total carbs. Nuts and seeds are generally low in net carbs, making them keto-friendly.

• Pecans: Pecans have a favourable nutrient profile for keto, with 4 grams of total carbs per 1-ounce (28-gram) serving. They are also high in fat and may help reduce insulin levels, which is beneficial for weight loss.
• Brazil nuts: These nuts are an excellent source of selenium, a vital mineral for various bodily functions. Just one Brazil nut provides more than 100% of your daily selenium needs. However, due to their high selenium content, it's recommended to limit consumption to one to three nuts per day.
• Chia seeds: Chia seeds are packed with healthy fibre and omega-3 fats. They have been linked to reduced inflammation and weight loss. Chia pudding, adding them to smoothies or protein shakes, or using them in keto cracker recipes are some ways to include them in your diet.
• Macadamia nuts: Macadamia nuts are native to Australia and are very high in fat, making them perfect for the keto diet. They have been linked to improved cholesterol levels. You can enjoy them as a snack or use their milk, butter, and flour as keto-friendly alternatives.
• Flax seeds: Flax seeds are a good source of fibre and omega-3 fats. They have been studied for their potential benefits on blood pressure and heart health. They can be added to keto-friendly baked goods, soups, smoothies, and protein shakes. Flax milk is another option for a low-carb milk alternative.
• Walnuts: Walnuts are a popular tree nut with potential heart health benefits. They have been found to reduce total and LDL ("bad") cholesterol levels and lower blood pressure. They can be enjoyed as a snack or added to keto-friendly desserts and salads.
• Hemp seeds: Hemp seeds, or hemp hearts, are an excellent source of plant-based protein and healthy fats. They may help reduce blood pressure and have been linked to potential benefits for Alzheimer's and other neurodegenerative diseases. They are a versatile ingredient that can be used in various keto-friendly recipes.
• Hazelnuts: Hazelnuts have a smooth, buttery texture and are an excellent source of vitamin E, which is linked to a reduced risk of heart disease. They have been found to improve cholesterol levels and increase vitamin E levels. Hazelnuts pair well with chocolate for a low-carb dessert. Hazelnut flour is also a keto-friendly flour alternative.
• Peanuts: Technically a legume, peanuts are widely available and suitable for keto. They are an excellent source of plant-based protein and essential amino acids, including leucine, which promotes muscle growth. They can be enjoyed as a snack or added to smoothies, protein shakes, or keto desserts. Natural peanut butter without added sugar is another option.
• Sesame seeds: Sesame seeds are low in carbs and high in fat, making them keto-friendly. They are packed with anti-inflammatory antioxidants called lignans and have been associated with reduced inflammation. They can be used as a crunchy topping for salads and stir-fries or added to keto crackers and breads. Tahini, a spread made from ground sesame seeds, is another tasty option.

Remember, while nuts and seeds are allowed on the keto diet, it's important to monitor your portion sizes and overall intake to ensure you stay within your desired carb range.

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