Keto Diet Weight Loss: What Foods To Eat?

The ketogenic diet is a low-carb, high-fat diet that has been proven to aid weight loss and improve health. The diet involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

The keto diet is especially useful for losing excess body fat without hunger and for improving type 2 diabetes or metabolic syndrome. On a keto diet, you cut back significantly on carbohydrates, also known as carbs, in order to burn fat for fuel.

To reach and maintain ketosis, carbs must be decreased to around 30 to 50 grams per day. This is in stark contrast to the standard dietary recommendation that 45–65% of calories come from carbs.

To help reach your intake goals, consider tracking your macronutrients through an app like MyFitnessPal. This can help you learn how many servings of carbs you're allowed to have in a day depending on your calorie needs.

It's important to note that the keto diet may not be suitable for everyone. For example, it's not recommended for people with certain medical conditions, such as disorders of fat metabolism, carnitine deficiency, or pyruvate kinase deficiency. Additionally, the keto diet can be challenging to maintain and may be hard to follow long-term.

Eat more fat

The ketogenic diet is a low-carb, high-fat diet. It is effective for weight loss and can help improve certain health conditions. On a keto diet, you cut back on carbohydrates so that your body can burn fat for fuel. This puts your body into a metabolic state called ketosis, where your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.

To enter ketosis, you must drastically reduce your carbohydrate intake and replace it with fat. This means eating a lot of fat, but not just any kind of fat. Here are some tips for eating more fat on a keto diet:

• Choose healthy fats: Focus on consuming natural, unprocessed fats like olive oil, avocado oil, grass-fed butter, and coconut oil. These fats are rich in monounsaturated and saturated fatty acids, which have been shown to have numerous health benefits.
• Increase your intake of fatty fish: Fatty fish like salmon, trout, tuna, and mackerel are excellent sources of healthy fats, particularly omega-3 fatty acids. These fats are essential for maintaining heart health and reducing inflammation.
• Cook with fat: When preparing meals, use fats like ghee, butter, or olive oil. This will help increase your fat intake and make your meals more flavourful and satisfying.
• Add fat to your coffee or tea: Try adding a teaspoon of grass-fed butter or coconut oil to your morning coffee or tea. This is known as "bulletproof coffee" and can help you increase your fat intake while giving you a boost of energy.
• Snack on high-fat foods: Choose snacks that are high in healthy fats, such as avocado, nuts, nut butter, cheese, or full-fat Greek yogurt. These snacks will help you stay full and satisfied between meals.
• Dress your salads with oil-based dressings: Instead of using vinegar or low-fat dressings, opt for oil-based dressings like olive oil vinaigrette or a creamy avocado dressing. This will add a healthy dose of fat to your salad.
• Be mindful of your protein intake: While protein is important, too much of it can interfere with ketosis. Make sure your meals are centred around healthy fats, with protein as a side dish.

Remember, it's important to consult with a healthcare professional before starting any new diet, especially one as restrictive as the keto diet. They can help you determine if it's safe and suitable for you and provide guidance on how to incorporate more healthy fats into your meals.

Eat fewer carbs

The ketogenic diet is a low-carb, high-fat diet that is effective for weight loss and certain health conditions. To enter ketosis, a metabolic state in which your body uses fat for fuel instead of carbs, you must drastically reduce your consumption of carbohydrates. This means limiting your intake to 20-50 grams of net carbs per day. Net carbs are calculated by subtracting the amount of indigestible carbohydrates from the total carbohydrate amount.

When following a keto diet, it is important to also moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis.

• Check food labels and track your macronutrients through an app like MyFitnessPal.
• Base your meals on meat, fish, eggs, butter, nuts, healthy oils, avocados, and plenty of low-carb veggies.
• Choose lower-carb fruits like berries.
• Avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and most fruits.
• Limit your consumption of alcohol.

Eat more protein

Protein is an essential nutrient that supports muscle growth and regeneration. While on a keto diet, the amount of protein you should eat depends on your weight loss or fitness goals. As a general rule of thumb, bodybuilders and fitness nutritionists recommend a protein intake of about 0.8g per pound of body weight. However, when it comes to keto, it can drastically vary.

The keto diet is a low-carb, high-fat diet. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes very efficient at burning fat for energy.

The standard ketogenic diet (SKD) typically contains 70% fat, 20% protein, and only 10% carbs. However, there is also a high-protein ketogenic diet that is similar to SKD but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

• Include a protein source in every meal: Start by picking a protein source, such as meat, fish, seafood, eggs, or tofu, and build your meal around it.
• Choose lean proteins: Opt for leaner cuts of meat, such as chicken or turkey, which are lower in fat and calories but still provide a good amount of protein.
• Plant-based proteins: Consider plant-based proteins like tofu, beans, and legumes, which offer fiber and other nutrients beneficial for heart health and digestion.
• Practice intermittent fasting: This can help you enter ketosis faster and make it easier to consume more protein throughout your eating window.
• Protein supplements: Consider adding a protein supplement to your diet, such as whey protein or plant-based protein powder, to help increase your protein intake.
• Plan your meals: Planning your meals in advance can help you ensure you're getting enough protein and make it easier to stick to your keto diet.

Remember, it's important to consult with your doctor or a registered dietitian before starting any new diet, especially if you have any health concerns or conditions. They can help you determine the right amount of protein for your specific needs and goals.

Eat more vegetables

Vegetables are an important part of the keto diet. They are a great source of vitamins, minerals, and antioxidants, and they can be enjoyed in a variety of ways. Here are some tips and recommendations for eating more vegetables on a keto diet:

• Choose low-carb vegetables: Not all vegetables are created equal when it comes to keto. Opt for low-carb options such as leafy greens (kale, spinach, lettuce), broccoli, cauliflower, zucchini, celery, mushrooms, cucumbers, and asparagus. These vegetables are packed with nutrients and have a lower starch content, making them ideal for keto.
• Moderate your intake of starchy vegetables: While starchy vegetables like potatoes, sweet potatoes, corn, and parsnips are not off-limits on keto, they are higher in carbs. If you choose to include them in your diet, do so in moderation and be mindful of your overall carb intake.
• Get creative with preparation methods: There are endless ways to prepare and enjoy vegetables on a keto diet. Try roasting, grilling, steaming, or sautéing your veggies. You can also spiralize zucchini or other low-carb vegetables to make noodle alternatives or use cauliflower to make rice or mashed potato substitutes.
• Bulk up your meals: Vegetables add bulk to your meals without significantly increasing the carb count. Include a generous serving of veggies with your protein source at each meal. For example, serve grilled chicken with a side of roasted broccoli or a hearty salad with leafy greens, avocado, and bell peppers.
• Make veggies a snack: Vegetables can be a nutritious and satisfying snack option on the keto diet. Try celery sticks with guacamole, cucumber slices with full-fat dip, or bell pepper strips with a creamy dip.
• Focus on above-ground vegetables: As a general rule of thumb, vegetables that grow above ground tend to be lower in starch and carbs compared to root vegetables. Prioritize options like leafy greens, broccoli, eggplant, and peppers over potatoes, sweet potatoes, and carrots.
• Be mindful of portion sizes: Even when choosing keto-friendly vegetables, it's important to watch your portion sizes. The amount of carbs can add up quickly, especially if you're combining multiple vegetable servings in one meal. Stick to moderate portions to stay within your daily carb limit.
• Experiment with different varieties: There is a wide range of keto-friendly vegetables to choose from. Don't be afraid to step out of your comfort zone and try new options. You might discover some new favorites!
• Prioritize variety and color: Aim for a variety of colorful vegetables in your diet. Not only will this make your meals more visually appealing, but it also ensures you're getting a diverse range of nutrients. Include a rainbow of veggies in your diet, such as dark leafy greens, red peppers, orange cauliflower, and purple cabbage.
• Check the carb count: When in doubt, always check the carb content of a vegetable before including it in your keto diet. Some seemingly healthy options, like carrots or peas, can be surprisingly high in carbs. Familiarize yourself with the carb counts of different vegetables to make informed choices.

Eat fewer sugars

The keto diet is a low-carb, high-fat diet that can help you lose weight and improve your health. The diet involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

When following a ketogenic diet, it is important to limit your intake of foods that are high in carbs and sugar. Here are some tips to help you eat fewer sugars on a keto diet:

• Read Nutrition Labels: Always check the labels on packaged foods for the carbohydrate and sugar content. Sugar can come in other forms and names, including sucrose, fructose, corn syrup, and dextrose.
• Watch Out for Low-Fat Products: Many low-fat products are marketed as healthy, but they may contain more sugar to make up for the loss of taste. Full-fat versions of foods are often more likely to be keto-friendly.
• Cut Back on Processed Foods: The more processed a food is, the more likely it will contain hidden sugar. Try to eat whole foods that are closer to their natural state, such as an apple instead of applesauce or apple pie.
• Opt for Low-Carb Sweeteners: There are several keto-friendly natural sweeteners like stevia, erythritol, and monk fruit that can be used in baking or to sweeten your coffee.
• Enjoy Whole Foods: Berries are relatively low in carbohydrates and can be enjoyed as a sweet snack. For dessert, try having them with some whipped heavy cream or dark chocolate (in moderation).
• Read Labels and Track Carbs: In addition to checking for sugar content, measure your food portions and track your total carb intake to ensure you stay within the recommended range for ketosis.

Remember that the keto diet is not just about reducing sugar intake but also about increasing your consumption of healthy fats and moderate amounts of protein. It is important to consult with your doctor or a dietitian before starting any new diet, especially one as restrictive as keto. They can help you create a meal plan that is tailored to your individual needs and health goals.

Frequently asked questions