Keto Diet Basics: Examples Of Foods To Eat

The ketogenic diet, or keto, is a high-fat, low-carb, and moderate-protein diet. It's designed to induce ketosis, a metabolic state in which the body burns fat as its main fuel source instead of carbohydrates. While the keto diet can be restrictive, there are still plenty of tasty and nutritious foods to choose from. Here are some examples of keto-friendly foods:

- Meat and poultry: Chicken, beef, pork, bacon, turkey, and more.

- Fatty fish and shellfish: Salmon, tuna, mackerel, crab, lobster, etc.

- Eggs: A great source of protein and nutrients.

- Dairy: Cheese, cream, butter, yogurt, and high-fat dairy products.

- Nuts and seeds: Almonds, walnuts, macadamia nuts, chia seeds, flaxseeds, etc.

- Healthy oils: Olive oil, coconut oil, avocado oil, and others.

- Non-starchy vegetables: Broccoli, cauliflower, zucchini, spinach, peppers, etc.

- Low-carb fruits: Berries, avocados, and olives.

- Beverages: Unsweetened coffee, tea, dry wine, and spirits in moderation.

Keto-friendly meats and fish

Meat and fish are a staple of the keto diet, as they are naturally low in carbohydrates and high in fats and protein.

Meat

When it comes to keto-friendly meats, the fattier the better. Good keto options include:

• Beef, especially pasture-raised, grass-fed, or regenerative farmed meat.
• Pork, such as pork belly and ribs.
• Lamb, which is leaner but can be combined with keto fats like ghee, butter, or tallow.
• Organ meats, such as liver, which are extremely nutrient-dense.
• Poultry, such as chicken and duck, preferably with the skin on.

Fish

Fish is an excellent choice for keto as it is naturally lean and high in protein and healthy fats. The best keto options include:

• Atlantic salmon, which is high in protein and healthy omega-3 fatty acids.
• Mahi-mahi, which has a sweet, mild flavour and a firm, smooth texture.
• Flounder, which is a leaner fish with a delicate, sweet taste.
• Atlantic mackerel, which is loaded with vitamin D, omega-3 fatty acids, vitamin B, and selenium.
• Farmed arctic char, which is a less expensive and more sustainable alternative to salmon.
• Wild king salmon, which is the largest species of Pacific salmon and provides the most fat and B vitamins.

Keto-friendly vegetables

The keto diet is a nutritional plan that aims to put the body into ketosis, a state in which the body burns fat for energy instead of carbohydrates. This is achieved by eating a diet that is high in fat, moderate in protein, and very low in carbohydrates.

Leafy greens

Dark leafy greens such as spinach, kale, arugula, and collard greens are packed with vitamin K and iron. They add bulk to meals without drastically increasing the carb count. Other leafy greens to include are lettuce, baby spinach, escarole, and frisee.

Cooking greens

Bok choy, collard greens, mustard greens, spinach, Swiss chard, and cabbage are all keto-friendly. They are rich in vitamins, minerals, and antioxidants.

Herbs

Herbs such as thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass are flavourful and have almost no carbs.

Peppers

Bell peppers, poblano peppers, and jalapeños are keto-friendly. They are technically fruits but are treated as vegetables in cooking. Peppers are a rich source of vitamin C.

Summer squashes

Yellow squash and zucchini are extremely versatile and low in carbs. Zucchini noodles are a popular substitute for pasta or noodles.

High-fat veggies

Avocados and olives are high in healthy fats and low in net carbs. Avocados are also a good source of potassium and can help improve heart health.

Other non-starchy vegetables

Cauliflower, broccoli, zucchini, eggplant, asparagus, tomatoes, celery, radishes, cucumber, and green beans are all keto-friendly. These vegetables are low in calories and carbs but full of nutrients and antioxidants.

Keto-friendly fruits

The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. It's important to eat the right kinds of fruits on the keto diet, as some fruits are high in carbs and can kick you out of ketosis, stalling your weight loss efforts.

Avocados

Avocados are a popular choice for those following a keto diet. They are technically a fruit, and a whole avocado contains only about 17 grams of carbs, of which 14 grams are fiber, and 30 grams of fat. They are also a good source of potassium and B vitamins.

Blackberries

Blackberries are relatively low in carbs and contain healthy antioxidants. A 1-ounce (28-gram) serving of blackberries has about 10 grams of carbs, 5 grams of fiber, and 1 gram of protein. They are a great addition to yogurt or as a snack on their own.

Raspberries

Raspberries are another excellent berry choice for a keto diet. They are low in carbs and sugar and high in fiber. About 19 raspberries contain 2.6 grams of carbs and 1.4 grams of fiber. They can be enjoyed as a snack or as a topping for oatmeal or yogurt.

Strawberries

Strawberries are a sweet and filling fruit that can be eaten in moderation on a keto diet. They are low in carbs and have antioxidant and anti-inflammatory benefits. A cup of sliced strawberries contains about 3 grams of fiber and around 9 grams of net carbs.

Tomatoes

Tomatoes are technically a fruit and are keto-friendly. They are low in calories and carbs and contain antioxidants such as beta carotene, vitamin C, and lycopene. A cup of cherry tomatoes has fewer than 30 calories and around 4 grams of net carbs.

Lemons

Lemons are a keto-friendly citrus fruit. The juice from one lemon has about 3 grams of carbohydrates and only around 11 calories. They are a good source of vitamin C and can be added to water for a refreshing drink.

Cantaloupe

Cantaloupe is a type of melon that is hydrating and low in calories. It contains about 12 grams of carbs and 1.4 grams of fiber per cup. It's a good source of vitamins and nutrients such as potassium, vitamins C and A, and beta carotene.

Star Fruit (Carambola)

Star fruit is a tropical fruit that is low in carbs and a good source of vitamin C, potassium, and fiber. A cup of cubed star fruit contains about 8 grams of carbs and provides about 4 grams of fiber.

Watermelon

Watermelon is a juicy and refreshing keto-friendly fruit. It is low in carbohydrates and provides hydration and essential vitamins and minerals, including vitamin C, lycopene, potassium, and copper.

In addition to these fruits, olives, coconuts, and blueberries can also be included in a keto diet in moderation. It's important to note that the keto diet can be restrictive, and it's always a good idea to consult a healthcare professional or dietitian before starting any new diet.

Keto-friendly dairy

Dairy products are a great source of protein and fat, which are essential for a keto diet. However, not all dairy products are created equal when it comes to keto-friendliness. Here are some keto-friendly dairy options to consider:

Butter

Butter is an excellent source of fat on the keto diet. It has zero carbohydrates and about 11 grams of fat per tablespoon. Grass-fed butter is a healthier option as it is higher in omega-3 fatty acids. Ghee, or clarified butter, is a good alternative for those who are sensitive to dairy proteins.

Hard and Soft Cheeses

Cheese is generally a good fit for the keto diet as it has zero carbohydrates and is high in fat and protein. Harder cheeses like Parmesan, Swiss, and cheddar tend to have fewer carbs than soft cheeses. Semi-hard cheeses like Swiss and semi-soft cheeses like mozzarella and feta are also keto-friendly. Brie cheese is a good spreadable option with less than a gram of carb per ounce. Mascarpone and creme fraiche add tons of flavor and creaminess for very few carbs.

Cream

Cream is rich in healthy fats and can be used in coffee, cooking, or as a whipped cream dessert. However, it is important to consume it in moderation as it is high in calories, saturated fat, and low in protein.

Cottage Cheese, Sour Cream, and Greek Yogurt

These three dairy products have similar carb content, with about 11 grams of carbs per cup. They can be included in a keto diet as long as you keep your overall carb intake in check. A common keto hack is to make yogurt by mixing one part sour cream with one part heavy cream to reduce carbs and increase fat content.

Milk Alternatives

Unsweetened plant-based milk like soy, almond, and coconut milk can be good keto-friendly alternatives to dairy milk, which tends to be high in carbohydrates.

Other Dairy Options

Other keto-friendly dairy products include cream cheese, full-fat yogurt, and ricotta cheese.

When choosing dairy products for a keto diet, it is important to read labels and be mindful of the sugar and carbohydrate content. Dairy products with minimal carbohydrates and no added sugar are best for staying in ketosis. Additionally, opting for higher-fat and lower-lactose dairy options can help with satiety and digestive issues.

Keto-friendly drinks

The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. The best beverage for a keto diet is water—plain or sparkling. However, there are several other keto-friendly drinks to choose from. Here are some options:

Tea and Coffee

Tea and coffee are excellent no-carb, no-calorie choices for a keto diet. You can enjoy them hot or iced. Just be sure to avoid adding any sugar, and if you like milk in your tea or coffee, be aware that it adds roughly 1-3 grams of carbs.

Herbal Tea

Herbal teas are infusions made from dried flowers, fruits, leaves, or herbs. Most are low in carbs, but be mindful of products made with dried or candied fruit pieces, as these may be higher in carbs.

Sparkling Water

Many sparkling water options are flavored but unsweetened, making them an excellent low-carb choice.

Diet Soda

While diet sodas like Diet Coke and Diet Pepsi are technically keto-compliant, they may not be the best choice due to their artificial sweeteners. However, some diet sodas are made with naturally derived zero-calorie sweeteners like stevia or erythritol, which are better alternatives.

Vegetable Juice

Although fruit juice is typically high in sugar, some keto-friendly vegetables can be juiced, such as leafy greens like kale and spinach. Just be aware that juicing removes most of the nutritious fiber from the veggies unless you choose to drink the pulp as well.

Milk Alternatives

While cow's milk is not recommended on keto due to its natural sugar content, several plant-based alternatives are keto-friendly, such as unsweetened almond, coconut, or soy milk.

Energy Drinks

Energy drinks are not typically keto-friendly, as they often contain artificial sweeteners. However, a handful of energy drinks use natural sweeteners like stevia and are therefore suitable for the keto diet. Just be mindful of the caffeine content, as most energy drinks contain 150-200 mg per can.

Sports Drinks

Sports drinks like Gatorade Zero and Powerade Zero are solid keto-friendly options, but they use artificial sweeteners. A better alternative is to use electrolyte powders sweetened with stevia and mix them into water.

Alcoholic Beverages

Although alcohol is likely to hamper weight loss efforts, there are some keto-friendly options. Hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free. Low-carb beers are also available, with some of the lowest carb options being Budweiser Select 55, Michelob Ultra, and Miller 64.

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