Madeleine Hull
The ketogenic diet is a high-fat, low-carb, and moderate-protein diet. It's designed to put your body into a metabolic state called ketosis, where it burns fat for fuel instead of carbohydrates. On the keto diet, you can eat foods such as fish, meat, poultry, eggs, non-starchy vegetables, avocados, berries, nuts, seeds, high-fat dairy, olive oil, and dark chocolate. However, it's important to limit your intake of starchy vegetables, fruits, grains, legumes, low-fat products, unhealthy fats, and alcohol. While the keto diet can be effective for weight loss and blood sugar control, it may not be suitable for everyone and can have side effects like the keto flu.
| Characteristics | Values |
|---|---|
| Animal proteins | Fish and shellfish, meat and poultry, eggs |
| Dairy and dairy alternatives | Cheese, plain Greek yogurt and cottage cheese, cream and half-and-half, unsweetened plant-based milk |
| Vegetables | Green leafy vegetables, summer squash, peppers, avocados, olives, non-starchy vegetables |
| Other plant-based foods | Nuts and seeds, berries, shirataki noodles, dark chocolate and cocoa powder |
| Drinks | Unsweetened coffee and tea, unsweetened sparkling water |
Fish and seafood
Fatty fish, such as salmon, trout, sardines, and mackerel, are particularly beneficial due to their high levels of omega-3 fatty acids, which can reduce inflammation and lower the risk of heart disease. A 100-gram serving of salmon, for example, contains only 0.43 grams of carbs and provides a substantial amount of potassium, selenium, and vitamin B12. Trout is another excellent option, with just 0.97 grams of carbs per 100-gram serving, and it's also a good source of vitamin D.
Shellfish are also a great option for keto dieters. Crab, lobster, shrimp, and mussels all contain very few carbs and provide a good amount of protein. For instance, 100 grams of cooked shrimp contains minimal carbs and offers 24 grams of protein. Similarly, mussels provide an impressive 17 grams of protein per serving while keeping the carb count low.
When it comes to preparing your fish and seafood, there are numerous keto-friendly options. Baking, grilling, or pan-frying your fish with butter or olive oil can add healthy fats to your meal. You can also incorporate fish into keto-friendly dishes like salmon-filled avocados or shrimp salads. Additionally, you can experiment with various spices and herbs to enhance the flavor of your seafood dishes without adding any significant amount of carbs.
It's important to note that while most fish and seafood options are naturally low in carbs, some breaded or battered options might increase the carb count significantly. So, when choosing seafood, opt for fresh or plain frozen varieties, and always check the labels for any hidden sugars or carbohydrates.
Keto Slim: Nature's Science or Nature's Scam?
You may want to see also
Meat and poultry
When following a keto diet, you can still enjoy a variety of meat and poultry options while staying within the recommended carb limit of 15g per serving. Here are some specific types of meat and poultry that fit the bill:
Chicken and Turkey
Chicken and turkey are versatile lean meats that are widely available and relatively inexpensive. When opting for chicken, go for organic, free-range chicken breasts, which have approximately 3.5g of carbs per 100g serving. For a heartier option with a bit more fat, choose chicken thighs, which have about 6.6g of carbs per 100g. If you're a fan of turkey, go for turkey breasts, which contain minimal carbs, or ground turkey, which has around 1g of carb per 28g serving.
Beef
Beef is a favorite among keto dieters due to its high fat and low-carb content. Opt for grass-fed varieties for the best nutritional profile. A 100g serving of ribeye steak, for example, has only 0.1g of carbs, while a similar serving of ground beef has about 0.3g. For a convenient, carb-free snack, choose beef jerky made without added sugars.
Pork
Incorporating pork into your keto diet is easy and delicious. Bacon is a well-known favorite, with its high fat and low-carb content (around 1.5g of carbs per 3 slices). For a leaner option, pork tenderloin has about 1g of carb per 100g serving. If you're looking for a convenient, pre-cooked option, go for sugar-free, pre-packaged ham, which has minimal carbs.
Lamb
Lamb is a flavorful option that fits well within the keto diet. A 100g serving of lamb chops has about 0.4g of carbs, while ground lamb has approximately 1.5g of carbs per 100g. When choosing lamb, opt for grass-fed varieties for optimal nutritional benefits.
Processed Meats
While fresh meat is always a great option, you can also include some processed meat choices in your keto diet. Pepperoni, for example, has minimal carbs, with about 1.5g per 14 slices. Just be sure to choose varieties without added sugars or fillers. Similarly, sausage can be a good option, but always check the labels, as some may contain carb-heavy fillers.
Remember, when incorporating meat and poultry into your keto diet, it's important to prioritize quality and choose options that fit within your specific macronutrient goals. Additionally, ensure that you complement your meat choices with a variety of low-carb vegetables and healthy fats to create well-rounded, nutritious meals.
Keto Weight Loss: Where Does It Start?
You may want to see also
Non-starchy vegetables
When following a keto diet, it's important to focus on eating leafy salad greens and other non-starchy vegetables. These include:
- Broccoli
- Cauliflower
- Green beans
- Bell peppers
- Zucchini
- Spinach
- Lettuce
- Asparagus
- Avocado
- Cucumber
- Tomato
- Kale
- Olives
- Cabbage
- Eggplant
- Brussels sprouts
These vegetables provide the body with the most antioxidant protection and fiber, while also being low in carbohydrates. It's recommended to aim for non-starchy vegetables with less than 8 grams of net carbs per cup. Net carbs are calculated by subtracting the fibre content from the total carbohydrate content.
When it comes to preparing non-starchy vegetables, there are several keto-friendly options. For example, zucchini noodles or zucchini chips are a great low-carb alternative to pasta or potato chips. Cauliflower can be used as a base for dishes like cauliflower rice or cauliflower mash. Spinach can be eaten raw in salads or baked into chips. Asparagus goes well with a high-fat sauce like hollandaise or béarnaise.
In addition to the vegetables mentioned above, other non-starchy options to consider are:
- Celery
- Mushrooms
- Iceberg lettuce
- Green peppers
- Yellow peppers
- Red peppers
Quest Bars for Keto: How Many Should You Eat Daily?
You may want to see also
Avocados
- Cod with cucumber, avocado & mango salsa salad
- Prawn, avocado & cucumber salad
- Scrambled eggs with avocado
- Avocado oil can be used to cook eggs or meat, or added to a smoothie
Keto Simplified: How Does Perfect Keto Work?
You may want to see also
Berries
- Blackberries: 3 g net carbs (7 g total carbs)
- Blueberries: 9 g net carbs (11 g total carbs)
- Raspberries: 3 g net carbs (7 g total carbs)
- Strawberries: 3 g net carbs (6 g total carbs)
- Raspberries: 5-7 g net carbs
- Blackberries: 5-6 g net carbs
- Strawberries: 6-8 g net carbs
- Blueberries: 12-18 g net carbs
While blueberries can be included in a low-carb diet, they should be consumed in moderation due to their higher carb content compared to other berries.
In addition to their nutritional benefits, berries are a good lower-carb choice if you want to eat fruit while on a keto diet. However, it is important to keep portions low as fruits are naturally higher in carbs.
Avocados, while technically a fruit, are also a great option for those on a keto diet. They contain only 2 g of net carbs and provide about 20 g of healthy fats.
Keto and Net Carbs: What's the Real Score?
You may want to see also
Frequently asked questions
Some keto-friendly breakfast options that are 15g of carbs or less include:
- Veggie and egg muffins with tomatoes
- An omelet with avocado, salsa, peppers, onion, and spices
- A milkshake made with almond milk, peanut butter, spinach, cocoa powder, and stevia
- Nut milk chia pudding topped with coconut and blackberries
- Greek yogurt with peanut butter, cocoa powder, and berries
Some keto-friendly lunch options that are 15g of carbs or less include:
- Chicken salad with olive oil, feta cheese, olives, and a side salad
- Almond milk, peanut butter, spinach, cocoa powder, and a stevia milkshake with a side of sliced strawberries
- Avocado shrimp salad
- Ground beef lettuce wrap tacos with sliced bell peppers
- Low-carb sesame chicken and broccoli
Some keto-friendly dinner options that are 15g of carbs or less include:
- Salmon with asparagus cooked in butter
- Cheese-shell tacos with salsa
- Pork chops with Parmesan cheese, broccoli, and salad
- Chicken stuffed with pesto and cream cheese, and a side of grilled zucchini
- White fish cooked in olive oil with kale and toasted pine nuts
Some keto-friendly snack options that are 15g of carbs or less include:
- A handful of nuts or seeds
- One or two hard-boiled or deviled eggs
- Keto-friendly snack bars
- Full-fat Greek yogurt mixed with nut butter and cocoa powder
- Bell peppers and guacamole
- Strawberries and plain cottage cheese
- Celery with salsa and guacamole
