Keto Diet: Zero-Carb Food Options

The ketogenic diet is a high-fat, low-carb, and moderate-protein diet. It can be an effective way to lose weight and improve blood sugar control. On a keto diet, you cut back on carbohydrates so that your body can burn fat for fuel, which can put your body into a metabolic state called ketosis. While on the keto diet, it is important to avoid eating too many carbs. You'll likely need to stay under 50 grams of net carbs (total carbs minus fibre) per day, ideally below 20 grams.

So, what can you eat on the keto diet? Here are some examples of keto-friendly foods:

- Meat: Red meat, such as beef, pork, and lamb, and poultry like chicken and turkey are all great sources of protein and have zero carbs.

- Fish and Seafood: Salmon, tuna, shrimp, and crab are just a few examples of seafood that are keto-friendly.

- Eggs: High in protein and containing zero carbs, eggs are a versatile option for the keto diet.

- Dairy: Cheese, Greek yogurt, and cottage cheese are good options, but be mindful of the carb content.

- Nuts and Seeds: Almonds, macadamia nuts, and chia seeds are just a few examples of nuts and seeds that are low in net carbs and high in healthy fats.

- Healthy Oils: Olive oil, coconut oil, and avocado oil are excellent choices for cooking and adding flavour to your meals.

- Non-starchy Vegetables: Broccoli, cauliflower, zucchini, and leafy greens are just a few examples of vegetables that are low in carbs and high in nutrients.

- Beverages: Water, coffee, tea, and unsweetened sparkling water are all great beverage options on the keto diet.

Remember, when starting a keto diet, it is important to speak with your healthcare provider, especially if you have any medical conditions or are taking medications. Additionally, be mindful of hidden carbohydrates and always check nutrition labels to ensure you stay within your carb limit.

Meat and poultry

Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and several minerals, including potassium, selenium and zinc. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.

According to one small study, a diet high in fatty meat led to 8% higher levels of HDL (good) cholesterol than a low-fat, high-carb diet. It may be best to choose grass-fed meat, as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.

While processed meats like bacon and sausage are allowed on keto, they are not the best for your heart and may increase your risk of certain types of cancer. Choose chicken, fish and beef more often and limit processed meats.

• Beef
• Pork
• Chicken
• Salmon
• Bison

Fish and seafood

Salmon is a popular choice, as it is not only carb-free but also rich in B vitamins, potassium, and selenium. A 3.5-ounce serving of Atlantic salmon has 21 grams of protein and 4.4 grams of healthy Omega-3 fats. Salmon is also versatile and can be grilled, broiled, or baked. Mahi-mahi is another good option with similar health benefits and can be prepared in a variety of ways.

Other fatty fish like sardines, mackerel, and albacore tuna are also recommended for their high levels of omega-3 fats, which have been linked to improved insulin sensitivity and reduced insulin levels. The American Heart Association suggests that adults consume 8-10 ounces of seafood per week.

Shellfish, such as shrimp, crab, and scallops, are also keto-friendly, although the carb count varies by type. While shrimp and most crabs have no carbs, oysters and octopus do, so portion control is important for staying within your desired carb range.

In addition to being nutritious and delicious, fish and seafood are versatile and can be enjoyed in many keto-friendly dishes.

Fats and oils

Extra Virgin Olive Oil

Extra virgin olive oil is a popular choice for keto dieters due to its health benefits, stability, and flavour-enhancing properties. It has a low smoke point, so it is best suited for low-heat cooking, dips, dressings, and drizzling on keto meals. It pairs well with meat, vegetables, and eggs. Extra virgin olive oil is packed with healthy monounsaturated fats and antioxidants, contributing to its reputation as one of the healthiest oils available.

Coconut Oil

Coconut oil is a keto-friendly cooking oil that is high in saturated fat. It is extracted from the fruit of coconut palm trees and has a similar consistency to butter, making it a good substitute. Coconut oil contains medium-chain triglycerides (MCTs), which can help speed up metabolism and induce ketosis. It has a relatively high smoke point, making it suitable for sauteing, frying, roasting, and baking keto foods.

Avocado Oil

Avocado oil is a mild and versatile oil with a high smoke point, making it ideal for high-heat cooking methods such as frying, grilling, roasting, sauteing, and searing. It is also suitable for cold cooking applications like marinades, dressings, or dips. Avocado oil is rich in monounsaturated fats and antioxidants, including vitamins A, E, and D, as well as proteins and potassium. It enhances nutrient absorption and promotes healthy cholesterol levels.

MCT Oil

MCT oil, derived from coconut oil, is a high-quality source of fat that is quickly absorbed and converted into ketones, providing rapid energy and aiding in achieving or maintaining ketosis. It has a smoke point of 320°F, making it suitable for regular cooking but not high-heat methods. MCT oil is a common ingredient in keto recipes like bulletproof coffee and chocolate ice cream.

Butter and Ghee

Butter is a solidified fat commonly used as an oil substitute. Organic, free-range, grass-fed butter is more nutritionally dense and free from antibiotics. Butter has a low smoke point, so it is best used for low-heat cooking or as a spread. Ghee, or clarified butter, has a higher smoke point and can be used for high-heat cooking while retaining the buttery flavour.

Sesame Oil

Sesame oil has a rich, smooth flavour and a nutty aroma. It has a medium-high smoke point, but it is best used sparingly and not exposed to high heat due to its high omega-6 fatty acid content. Toasted sesame oil is commonly used as a flavour enhancer in Asian-inspired keto dishes, adding a satisfying flavour to stir-fries and pad Thai.

Animal Fats

Animal fats, such as lard, tallow, and duck fat, are not classified as oils but can be used for cooking, baking, roasting, and frying. They have a higher saturated fat content, making them solid at room temperature and more heat stable. Butter, ghee, and animal fats are good choices for adding flavour and richness to keto meals.

When choosing fats and oils for the keto diet, it is important to prioritise those with high smoke points and healthy fat profiles. These options can help you meet your nutritional needs and maintain ketosis while enjoying a variety of flavours and cooking techniques.

Drinks

The keto diet is a low-carb, high-fat, moderate-protein diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis.

Water is the holy grail of keto drinks. During the first few days of carbohydrate restriction, the body typically sheds water and minerals at an accelerated rate. A couple of days later, when ketone levels increase, even more water will be excreted than usual.

If you are not a fan of drinking plain water, try infusing it with fruit, vegetables, and/or herbs. For example, you can add frozen fruit, such as berries, into your water bottle. You can also make mint ice cubes by freezing herbs into ice cubes. The herbs will keep for weeks to months in the freezer. You can use any herbs that you like, but mint is a good option.

• Sparkling water, seltzer, and club soda: These are bubbly, zero-calorie beverages that you can drink plain or with subtle fruity flavors.
• Coffee and tea: Avoid adding sugar or ordering sugar-ridden drinks at your local coffee shop.
• Diet soda: Like soda, but without the sugar and the calories.
• Juice alternatives: There are also some low-calorie and zero-calorie drinks like Powerade Zero and Vitamin Water Zero that taste good and hydrate you without the extra sugar. Just make sure you read the labels of any tasty low-calorie drink you buy because they may have added sugars.
• Low-carb dairy products and dairy alternatives: A little bit of milk in your coffee or tea is okay, but don’t have too much. If you need to use more than a couple of tablespoons of milk, try using heavy cream or a dairy alternative like unsweetened coconut milk or almond milk instead.
• Energy drinks: Most energy drinks are packed with sugar, but there are many low-carb and zero-carb options on the market. Always read labels carefully, especially when purchasing energy drinks.
• Keto smoothies: Even though fruit is generally high in carbs and not recommended on the ketogenic diet, you can still make delicious, low-carb smoothies. All you need is some low-carb produce like berries and spinach, natural flavorings, low-carb nut milk, and plenty of fat from avocados, egg yolks, MCT oil, and/or high-fat yogurt.
• Keto-friendly alcohol: Hard liquor, light beer, and unsweetened wines are some alcoholic beverages that you can enjoy on the ketogenic diet. However, alcohol is poisonous to the body, so it is best to consume these drinks in moderation.

Herbs and spices

When it comes to seasoning mixes, it's better to make your own using herbs and spices than to use store-bought seasonings, as these often contain added sugars.

• Black pepper, green pepper, and white pepper
• Turmeric (which has many health benefits)
• Mustard seed
• Cumin
• Mace
• Coriander
• Poultry seasoning
• Garlic powder
• Cayenne pepper
• Salt
• Ginger
• Ground turmeric
• Smoked paprika
• Basil
• Dill
• Chives
• Peppermint
• Cilantro
• Parsley

Some great spice mixes to try are:

• Adobo seasoning (salt, pepper, garlic powder, onion powder, oregano, and chilli powder)
• Taco seasoning (salt, pepper, onion powder, garlic powder, oregano, cumin, paprika, and chilli powder)
• Chinese five spice (fennel, Szechuan peppers, anise, and cinnamon cloves)
• Garam masala (black pepper, cumin, cinnamon, coriander, cardamom, cloves, and nutmeg)
• Everything bagel seasoning (white and black sesame seeds, salt, garlic flakes, and poppy seeds)

Frequently asked questions