Brenda Khan
The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. The diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body becomes incredibly efficient at burning fat for energy.
The keto diet typically limits carbs to 20–50 grams per day. While some people on keto count their total carb intake, others count net carbs (total carbs minus fibre).
- Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
- Fatty fish: salmon, trout, tuna, and mackerel
- Eggs: pastured or omega-3 whole eggs
- Butter and cream: grass-fed butter and heavy cream
- Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
- Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc
- Healthy oils: extra virgin olive oil, and avocado oil
- Avocados: whole avocados or freshly made guacamole
- Low-carb veggies: green veggies, tomatoes, onions, peppers, etc.
- Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- Grains or starches: wheat-based products, rice, pasta, cereal, etc.
- Fruit: all fruit, except small portions of berries like strawberries
- Beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
- Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet products: low-fat mayonnaise, salad dressings, and condiments
- Some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
| Characteristics | Values |
|---|---|
| Animal proteins | Fish, shellfish, meat, poultry, eggs, beef, pork, seafood |
| Dairy and dairy alternatives | Cheese, Greek yoghurt, cottage cheese, cream, half-and-half, unsweetened plant-based milk |
| Vegetables | Leafy greens, summer squash, peppers, avocados, olives, cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, tomatoes, eggplant, zucchini, bok choy, spinach, Swiss chard, collard greens, mustard greens, kale, cabbage |
| Fruits | Avocados, berries, olives, lemons, limes |
| Other plant-based foods | Nuts, seeds, dark chocolate, cocoa powder, Shirataki noodles |
| Drinks | Coffee, tea, sparkling water |
What You'll Learn
Meat and poultry
When it comes to meat, opt for the fattiest cuts of beef, pork, lamb, and fish. Beef, in particular, is a nutrient powerhouse, providing copious amounts of essential B vitamins, along with meat-specific compounds like carnitine, taurine, and carnosine, which have anti-aging, anti-cancer, and vitality-boosting benefits. Grass-fed beef is ideal as it offers a better fatty-acid composition with fewer inflammatory PUFAs. However, it can be expensive and hard to find, so conventional beef is also a good option as it is still highly nutritious and flavourful due to its higher fat content.
Pork is also a great option on the keto diet, as it is loaded with healthy fats and proteins, as well as energising B vitamins and rare micronutrients like choline and selenium. When choosing pork, look for pasture-raised options as they provide an excellent source of vitamin D.
Lamb, though leaner than beef and pork, can still meet your keto nutrient goals with the addition of keto fats like ghee, butter, or tallow. Lamb offers red meat-specific nutrients like taurine and creatine, as well as conjugated linoleic acid (CLA), which boosts immune function, strengthens bones, and supports a healthy heart.
Organ meats, such as liver, are also highly recommended on the keto diet as they are the most nutrient-dense foods on the planet. They are loaded with specific profiles of vitamins, minerals, and rare amino acids that offer numerous health benefits.
When it comes to poultry, opt for chicken, fish, and beef more often than processed meats like bacon and sausage, as these are not the best for your heart and may raise your risk of certain types of cancer. Chicken liver is also a great option. To increase the fat content of poultry, choose cuts with the skin on and add healthy animal fats like ghee, butter, tallow, and lard.
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Dairy and dairy alternatives
First, let's look at dairy. Most commercial dairy products are not keto-friendly because they contain loads of added sugar. Even without added sugar, milk is not keto-friendly because it contains lactose, a naturally occurring milk sugar. However, there are still plenty of dairy products that are suitable for a keto diet. These include:
- Heavy/whipping cream
- Most cheeses, including mozzarella, gouda, brie, muenster, Monterey jack, mascarpone, provolone, cheddar, cream cheese, cottage cheese, parmesan, and blue cheese
- Unsweetened Greek yoghurt
- Butter and ghee
Now, let's move on to dairy alternatives. Several varieties of plant-based milk are keto-friendly, as long as they are unsweetened. Suitable options include:
- Soy milk
- Almond milk
- Coconut milk
It's important to note that oat milk, even when unsweetened, is too high in carbs to be considered keto-friendly.
In conclusion, while dairy and dairy alternatives can be enjoyed on a keto diet, it's crucial to check the labels and choose products that are low in carbs and free from added sugar.
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Green leafy vegetables
Dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron. For example, spinach, a versatile vegetable that can be incorporated into a multitude of dishes, contains just 1.4 grams of net carbs per 100 grams of serving. It is also a great source of vitamins K and A, manganese, magnesium, and vitamin C, while being low in calories and fat. Similarly, kale is a good source of vitamins A, C, and K, and its net carb count of around 4.4 grams per cup fits comfortably within the daily carb limit of a typical ketogenic diet.
Incorporating green leafy vegetables into your keto diet can be done in a variety of ways. You can use them as a salad base, add them to smoothies, or include them in stir-fries, soups, or side dishes. For instance, you can make a spinach and cheese quiche using a crust made from almond flour, or a creamed spinach side dish by sautéing fresh or frozen spinach in butter and adding a splash of heavy cream. You can also bake kale leaves in the oven to make kale chips, or use them as a base for a salad.
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Nuts and seeds
Flax Seeds
Flax seeds are full of fibre and omega-3 fats. One ounce (28 grams) of flax seeds provides 9 grams of total carbs. They have been studied for their potential beneficial effects on blood pressure and heart health. Flax seeds can be bought whole or as a ground meal, both of which can be added to keto-friendly baked goods, soups, smoothies, and protein shakes. Flax milk is also available as a low-carb milk alternative.
Hemp Seeds
Hemp seeds are an excellent source of plant-based protein and healthy fats. One ounce (28 grams) of hemp seeds provides only 2 grams of total carbs. Some research indicates that the unique proteins in hemp seeds may help reduce blood pressure. They are also high in linoleic acid, a type of fat that has been linked to a reduced risk of Alzheimer's and other neurodegenerative diseases. Hemp seeds can be used in a variety of keto-friendly recipes, such as a substitute for oatmeal or grits, a crunchy salad topping, or mixed into smoothies and protein shakes.
Pumpkin Seeds
Pumpkin seeds are a great source of protein, providing 9 grams per 1/4 cup serving. They are also a good source of zinc, an essential mineral involved in immunity, protein synthesis, wound healing, and growth and development. Enjoy pumpkin seeds raw or toasted and seasoned as a midday snack, or throw them into your salads or keto-friendly baked goods.
Pecans
Pecans are tree nuts with a buttery flavour and an excellent nutrient profile for keto. One ounce (28 grams) of pecans provides 4 grams of total carbs. They are a high-fat, keto-friendly nut that may help reduce levels of insulin, a hormone that can cause the body to store fat. A 1-month study in 26 adults found that those who ate around 1.5 ounces (43 grams) of pecans per day experienced reductions in insulin levels and improvements in insulin sensitivity. Pecans can be enjoyed as a snack or crushed and used as a crunchy, low-carb crust for fish or chicken.
Brazil Nuts
Brazil nuts are an excellent source of selenium, a trace mineral needed for various bodily functions, including reproduction and protein synthesis. One single Brazil nut provides more than 100% of your daily needs for selenium. However, due to their exceptionally high selenium content, it's best to limit your intake to one to three Brazil nuts a day. Brazil nuts are also a good source of healthy fats, with a total carb count of 3 grams per ounce (28 grams).
Walnuts
Walnuts are a popular type of tree nut grown and eaten worldwide. One ounce (28 grams) of walnuts contains 4 grams of total carbs. They are a high-fat, keto-friendly nut that may benefit heart health by reducing heart disease risk factors, such as high LDL (bad) cholesterol and blood pressure. A 6-month study in 100 people showed that those on a low-calorie diet who ate 15% of their calories as walnuts had lower levels of total and LDL cholesterol, as well as greater reductions in blood pressure, than those on a standard low-calorie diet.
Chia Seeds
Chia seeds are tiny, firm, black or white seeds that are packed with healthy fibre and omega-3 fats. One ounce (28 grams) of chia seeds provides 12 grams of total carbs. They are an excellent plant-based source of essential fats that offer powerful anti-inflammatory properties. A 6-month study in 77 people found that those who consumed about 1 ounce (30 grams) of chia seeds per day experienced greater reductions in inflammation and more weight loss than the control group. Chia pudding is a popular low-carb dish made by soaking chia seeds in liquid until they take on a jelly-like texture. Chia seeds can also be added to smoothies, protein shakes, or used in a keto cracker recipe.
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Berries
Strawberries, blackberries, blueberries, and raspberries are all great options. These berries are high in vitamins, minerals, and antioxidants, which can help to improve your overall health. For example, vitamin C, which can be found in strawberries and blackberries, is important for healing wounds, regenerating skin, and forming blood vessels, bones, and connective tissue. It also helps to fight illness and boosts your immune system.
When eating berries on a keto diet, it is important to be mindful of your portion sizes. While berries are a healthier option, they still contain natural sugars and carbohydrates. A 100-gram serving of raspberries contains 5 grams of net carbs, while the same serving of blueberries contains 12 grams. Therefore, it is recommended to limit your berry intake to a few handfuls at a time.
You can eat berries on their own or add them to keto-friendly dishes. For example, you can sprinkle them on top of salads, blend them into smoothies, or mix them into keto-friendly ice cream or cakes.
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Frequently asked questions
Good sources of carbs on a keto diet include nuts, seeds, and healthy oils, such as olive oil and coconut oil. Non-starchy vegetables like broccoli, cauliflower, and spinach are also good options, as they are low in carbs and high in nutrients.
Yes, but only in moderation. Berries are a good option since they are low in carbs and high in fiber. Other fruits like bananas, mangoes, and pears are high in sugar and should be limited.
Yes, starchy vegetables like potatoes, sweet potatoes, and beets are high in carbs and should be avoided or limited on a keto diet.
