Leena Watts
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body starts breaking down stored fat into ketone bodies to use for energy. While on the keto diet, it is important to make sure you are getting enough fiber. Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
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What You'll Learn
Meat and poultry
When selecting meat for the keto diet, opt for fatty cuts of meat from ruminant animals like beef and lamb, along with pork, chicken, and organ meats. These options provide your body with all the essential nutrients it needs and help you feel fuller throughout the day. If possible, choose grass-fed, pasture-raised, or regenerative-farmed meat as they offer better fatty acid compositions with less inflammatory PUFAs and more omega-3 fats.
Beef is a particularly good choice for keto as it provides copious amounts of B vitamins and meat-specific compounds like carnitine, taurine, and carnosine, which offer anti-aging, anti-cancer, and vitality-boosting benefits. Ground beef, steak, and roast are versatile and flavorful options that fit a variety of cooking methods and budgets.
Poultry, being leaner than ruminant meats, may need to be fattened up with butter, ghee, lard, or tallow. Chicken liver is always a good choice for keto. When selecting poultry, opt for cuts with the skin on to increase the fat content.
While processed meats like bacon and sausage are allowed on keto due to their low carb count and high fat content, they are not the best for your heart health and may increase the risk of certain types of cancer. It is recommended to choose chicken, fish, and beef more often and limit processed meats.
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Fish and shellfish
Other fish options include tuna, which is packed with essential nutrients like selenium, vitamin B12, and vitamin D, along with fatty acids. Mahi-mahi is a mild-flavored white fish that is low in fat but high in protein with 24 grams per serving. It is also an excellent source of omega-3 fatty acids and B vitamins. Flounder is another lean fish option with 12 grams of protein and 2 grams of fat per 100-gram serving. It has a delicate, slightly sweet taste and a light, flaky texture.
When it comes to shellfish, shrimp, and bay scallops are small and tender. Scallops provide 19 grams of protein per 100-gram serving, while shrimp offer 13 grams of protein but less of the healthy fats found in other seafood options. Shrimp also have a higher cholesterol level of 125mg. Octopus is another shellfish option, but it is important to carefully track the carb count in these choices to ensure you stay within your desired range. Overall, frequent fish and shellfish intake is linked to improved brain health and a decreased risk of disease.
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Dairy and alternatives
Dairy products are a great source of nutrition on the keto diet. Cheese is a popular option, as it contains zero carbohydrates and is high in fat and protein. Cheddar cheese, for example, provides about 5 grams of saturated fat per 1-ounce slice, so it should be consumed in moderation. Other types of cheese such as Greek yogurt, cottage cheese, and cream cheese are also suitable, as they are high in protein and calcium. Greek yogurt and cottage cheese can help reduce appetite and promote feelings of fullness.
Full-fat dairy products are recommended for the keto diet, as they provide a good source of fat and protein. In addition to cheese, plain full-fat yogurt is a nutritious option. For those who are lactose intolerant or prefer plant-based alternatives, unsweetened milk substitutes such as soy, almond, or coconut milk can be consumed. These alternatives should be chosen carefully, as some may contain added sugars or carbohydrates that can impact ketosis.
When incorporating dairy into the keto diet, it is important to be mindful of the potential impact on heart health. While cheese is a good source of protein and calcium, excessive consumption of saturated fat can increase the risk of heart disease. It is recommended to prioritize healthy fats, such as those found in olive oil and avocado, and consume cheese in moderation as part of a balanced keto diet.
Additionally, dairy products can be paired with other keto-friendly foods to create tasty and nutritious meals. For example, Greek yogurt can be combined with chopped nuts, cinnamon, or other spices to make a satisfying keto snack. Cheese can be melted over vegetables or used in recipes to add flavor and creaminess. Overall, dairy and its alternatives offer valuable nutritional benefits and versatility in the keto diet, contributing to a well-rounded and enjoyable eating experience.
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Vegetables and substitutes
The keto diet is a low-carb, high-fat diet. The best keto vegetables tend to grow above the ground and are non-starchy. Here are some vegetables and substitutes to consider:
Leafy greens and other greens
- Spinach
- Lettuce
- Kale
- Cabbage
Low-carb vegetables
- Broccoli
- Cauliflower
- Zucchini/Courgette
- Avocado
- Celery
- Mushrooms
- Eggplant
- Bell peppers (especially green and red)
- Green beans (in moderation)
- Brussels sprouts (in moderation)
Vegetable substitutes
- Spaghetti squash as a natural alternative to spaghetti
- Jicama and turnips as substitutes for roasted potatoes or French fries
- Zucchini noodles as a substitute for pasta or noodles
- Grated zucchini as a rice alternative
- Shirataki noodles as a low-carb alternative to pasta
Fruits
Although most fruits are high in sugar and carbohydrates, some fruits can be eaten in moderation on a keto diet, such as berries and avocados.
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Nuts, seeds and berries
Nuts, seeds, and berries can be a great addition to a keto diet, but it's important to choose the right ones and watch your portion sizes.
Nuts are generally a good source of healthy fats and low in net carbs, making them keto-friendly. Some of the best nuts for a keto diet include pecans, Brazil nuts, macadamia nuts, walnuts, hazelnuts, peanuts, and almonds. These nuts have a lower carb content and can be enjoyed in moderation as part of a keto diet. However, it's important to remember that all nuts are high in calories, so overeating them may hinder weight loss goals.
When it comes to seeds, chia seeds and flax seeds are excellent choices. Chia seeds are packed with healthy fiber and omega-3 fats, while flax seeds can be added to baked goods, soups, smoothies, and protein shakes.
In terms of berries, small amounts of raspberries, blackberries, and strawberries are usually considered keto-friendly. These berries are lower in carbs and can be enjoyed as an occasional treat. However, it's important to remember that fruits, in general, are not a significant part of a keto diet due to their carbohydrate content.
While nuts, seeds, and berries can be included in a keto diet, it's always important to monitor your intake and ensure that you're not overconsuming carbohydrates, as this can hinder ketosis. Additionally, remember to vary your food choices and include other keto-friendly foods such as leafy greens, dairy, and healthy fats to ensure a well-rounded and nutritious diet.
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Frequently asked questions
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. It puts the body into a metabolic state called ketosis, where the body breaks down stored fat into ketone bodies to use for energy.
Foods allowed on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like broccoli and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products like cheese, and oils like olive oil.
Foods that are high in carbohydrates should be avoided on the keto diet. This includes cereal, crackers, rice, pasta, bread, potatoes, and other starchy foods, as well as fruits with high carbohydrate content.
The keto diet is popular for weight loss and has been shown to help manage blood sugar levels in people with diabetes. However, it can lead to nutrient deficiencies, constipation, and negative impacts on bone health and heart health due to the high-fat content. Some people also experience side effects like dehydration, electrolyte imbalances, and "keto flu" symptoms such as fatigue and irritability.
