Best Foods To Eat On A Keto Diet

The ketogenic (keto) diet is a high-fat, low-carbohydrate, and moderate-protein diet. It aims to induce ketosis, a metabolic state in which the body burns fat as its main fuel source instead of carbohydrates. While on the keto diet, it is important to eat lots of healthy fats, such as olive oil, coconut oil, and avocados, as well as non-starchy vegetables like broccoli, cauliflower, and zucchini. Meat, fish, and eggs are also recommended, as they are high in protein and low in carbs. Full-fat dairy products, nuts, and seeds are also keto-friendly, as are dark chocolate and cocoa powder.

Meat and Poultry

When selecting meat for the keto diet, it is best to opt for pasture-raised, grass-fed, and regenerative farmed meat. While these options can be expensive and hard to find, they offer a better fatty-acid composition with fewer inflammatory PUFAs. Conventional meat is also a good option and is often more flavourful thanks to its higher fat content.

Beef is a particularly good choice for keto as it 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.

Other good meat options include lamb, pork, and organ meats. Lamb is a good source of red meat-specific nutrients like taurine and creatine, while pork provides energizing B vitamins and micronutrients like choline and selenium. Organ meats, such as liver, are the most nutrient-dense foods on the planet, loaded with specific profiles of vitamins, minerals, and rare amino acids.

When it comes to poultry, it is best to choose cuts with the skin on, as this adds more fat. Chicken liver is also a keto-friendly option and is a good source of nutrients.

To make your meat choices even more keto-friendly, consider adding in healthy animal fats like ghee, butter, tallow, and lard.

Fish and Shellfish

Salmon is the most common fish variety used in a ketogenic diet. It is rich in protein and omega-3 fatty acids, which are essential for heart and brain health. The fatty acid profile of salmon varies depending on whether it is wild-caught or farm-raised, with farm-raised salmon being fattier. Other fatty fish options include mackerel, sardines, and sablefish. These fish are also a good source of B vitamins, potassium, and selenium.

When it comes to shellfish, shrimp, crab, lobster, and scallops are good choices as they are low in carbs and provide a good amount of protein. For example, 3 ounces of cooked shrimp or shellfish can provide about one-third of the recommended daily protein amount. However, it is important to note that shrimp has a higher cholesterol level (125mg) than other seafood options, so it may be wise to add some variety to your seafood meals.

• Salmon with creamy dill sauce
• Avocado & basil salmon
• Keto salmon cakes
• Salmon & asparagus foil packs
• Walnut-crusted salmon
• Shrimp & bacon zoodle alfredo
• Baked butter garlic shrimp
• Garlic butter lobster tails

In addition to being low-carb and high in protein, seafood also provides healthy Omega-3 and Omega-6 fatty acids, making it a nutritious choice for those following the keto diet.

Non-Starchy Vegetables

The following non-starchy vegetables are recommended for a keto diet:

• Broccoli
• Arugula
• Asparagus
• Bell Peppers
• Brussels Sprouts
• Cauliflower
• Kale
• Mushrooms
• Spinach
• Tomatoes
• Lettuce
• Avocado
• Cucumber
• Zucchini
• Green pepper
• Cabbage
• Eggplant
• Red pepper
• Green beans
• Yellow pepper
• Summer squash (yellow zucchini)
• Collard greens
• Mustard greens

These vegetables are generally lower in carbohydrates and can be consumed in larger quantities. However, it is important to note that the keto diet restricts total carbohydrate intake to 20-50 grams per day, so it is still essential to monitor your intake of these vegetables.

High-Fat Dairy

Dairy products are a great source of high-fat, low-carb foods that are ideal for a keto diet.

When it comes to keto, not all dairy products are created equal. The key is to choose full-fat, low-carb options and avoid those with added sugars. Here's a closer look at some of the best high-fat dairy options for keto:

Butter and Ghee

Butter is a fantastic source of fat for keto, as it only contains trace amounts of milk sugar (lactose). Ghee, or clarified butter, is a great alternative for those sensitive to dairy proteins. Both butter and ghee are excellent choices for adding extra fat to your keto meals.

Heavy Cream

Heavy cream, or heavy whipping cream, is a staple in keto baking and cooking. It can be used to add fat to your coffee or tea, make low-carb sauces, or even whip up your own keto-friendly ice cream and whipped cream. With only 3 grams of carbs per 100 grams, it's a great way to add creaminess to your dishes without the carbs.

Spreadable Cheeses

Cream cheese, mascarpone, and creme fraiche are some of the best spreadable cheese options for keto. They are commonly used in keto dessert recipes and can also be used as thickeners for creamy soups and dips. These cheeses provide a good balance of fat and protein while keeping the carb count low.

Soft-Ripened Cheeses

Cheeses like Brie and Camembert have a velvety texture and are among the lowest in carbs. With only about 0.5 grams of carbs per 100 grams, they are a perfect addition to your keto cheese platter.

Hard (Aged) Cheeses

Cheeses like Cheddar, Swiss, Parmesan, and Provolone fall into this category. The ageing process gives the good bacteria in the cheese more time to break down the carbs, resulting in a lower carb count. These cheeses typically contain between 2 and 4 grams of net carbs per 100 grams.

Semi-Soft Cheeses

Cheeses like Mozzarella, Monterey Jack, Feta, and Havarti are versatile and widely available. They have a slightly higher carb count than hard cheeses, with around 3.5 to 4 grams of carbs per 100 grams. These cheeses provide a good balance of flavour and texture for your keto dishes.

Blue Cheese

Blue cheese, including Roquefort, Gorgonzola, Stilton, and blue cheese crumbles, is a flavourful low-carb option. It typically contains 2 to 4 grams of carbs per 100-gram serving, making it a tasty addition to salads or crumbled over keto-friendly recipes.

Sour Cream

Sour cream is a great low-carb option, thanks to its natural probiotics and the very low carb content of cream. It has only about 0.3 grams of carbs per tablespoon, so you can add it to your keto meals without worry.

Plain Greek Yogurt and Cottage Cheese

While these dairy products do contain some carbs, they can be enjoyed in moderation on keto. They are high in protein and have been shown to help decrease appetite and promote feelings of fullness. Plain Greek yogurt and cottage cheese are great on their own or paired with chopped nuts and spices for a quick keto snack.

When choosing high-fat dairy for keto, it's important to opt for full-fat, unsweetened options and avoid low-fat or sweetened dairy products. Additionally, look for dairy products sourced from healthy, pasture-raised cows whenever possible.

Nuts and Seeds

• Flax seeds are full of fibre and omega-3 fats. They are also a good source of soluble and insoluble fibre, which is great for improving digestive health.
• Hemp seeds are packed with omega-3 fatty acids, which are crucial for brain, heart, and eye health. They are also a rich source of potassium, sodium, phosphorus, magnesium, sulfur, calcium, iron, and zinc.
• Pumpkin seeds are an excellent midday snack and provide a protein boost. They are also a great source of zinc, which is an essential mineral for immunity, protein synthesis, wound healing, DNA synthesis, and growth and development.
• Pecans are the lowest-carb nut, with only one net carb per serving. They are also known to reduce the risk of cardiovascular disease and diabetes.
• Brazil nuts are an excellent source of selenium, which is critical for thyroid health, reproduction, DNA synthesis, and protection against oxidative stress, cardiovascular disease, and cancer.
• Walnuts are a high-fat, keto-friendly nut that may benefit heart health by reducing risk factors such as high LDL (bad) cholesterol and blood pressure.
• Chia seeds are an incredible 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 are particularly high in proanthocyanidins, or potent antioxidants that have protective effects against oxidative stress and inflammation and play a role in immune health and DNA repair.
• Almonds are particularly high in the fat-soluble vitamin, Vitamin E, which acts as an antioxidant and protects the outer layer of cells from damage.

Some nuts and seeds are higher in net carbs and should be consumed in moderation, including cashews, peanuts, pistachios, chestnuts, and sunflower seeds.

Frequently asked questions