Leena Watts
The ketogenic (keto) diet is a high-fat, low-carbohydrate, and moderate-protein diet. The diet typically includes foods like butter, cheese, eggs, meat, nuts, oils, seafood, and seeds. It usually restricts foods with high carbohydrates such as dairy, fruits, grains, potatoes, sweets, and other carbohydrate-rich foods. The keto diet is known to have numerous health benefits, such as weight loss, blood sugar management, and the prevention of cancers and neurodegenerative conditions. However, it is important to note that the keto diet can be highly restrictive and may lead to negative side effects such as constipation, the keto flu, bad breath, hair loss, and damaged gut health.
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High-fat dairy products
Dairy products are an integral part of a ketogenic diet, but it is important to choose high-fat, low-carb dairy options. Most cheeses are very low in carbohydrates and high in fat, making them a great fit for the keto diet. Cheese is also high in saturated fat, but research suggests that it may not increase the risk of heart disease and may even help protect against it. Eating cheese regularly may also help increase strength and reduce the loss of muscle mass that occurs with ageing.
Butter is another high-fat dairy product that is commonly consumed on a ketogenic diet. It is also usually allowed in large quantities because it contains almost no carbohydrates. However, it is important to note that butter is high in saturated fat, which may have negative health impacts if consumed in excess.
Cream is another high-fat dairy product that can be included in a ketogenic diet. It is often used as a substitute for milk in coffee or tea, as milk contains carbohydrates in the form of lactose. When choosing dairy products for a ketogenic diet, it is important to consider the carbohydrate content and opt for options that are high in fat and low in carbohydrates.
Yoghurt can also be included in a ketogenic diet, but it is important to choose full-fat, plain yoghurt without added sugar. Some flavoured yoghurts may contain added sugars and carbohydrates, so it is important to check the nutritional information before consuming. Additionally, some people may choose to include kefir, a fermented dairy drink, in their ketogenic diet. Kefir is a good source of probiotics, which can promote a healthy gut microbiome.
While dairy products can be a part of a ketogenic diet, it is important to consume them in moderation and be mindful of the carbohydrate content. Some people following a ketogenic diet may also choose to limit or avoid dairy products, especially if they are sensitive or intolerant to them. It is always recommended to consult with a healthcare professional or registered dietitian before starting any new diet, including a ketogenic diet, to ensure it is safe and appropriate for your individual needs and health goals.
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Lean proteins
Eggs are a staple in keto diets. One large egg (50 g) contains less than 1 gram of carbohydrates. It is important to eat whole eggs rather than just egg whites since most of an egg's nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which protect eye health. Although egg yolks are high in cholesterol, they do not appear to increase your risk of heart disease.
Fish and shellfish are also keto-friendly. Salmon and other fish are not only carb-free but also provide healthy fats. However, the carb count in shellfish varies by type, so it is important to carefully track these carbs to stay within your range.
When it comes to protein intake on a ketogenic diet, there are different recommendations depending on your lifestyle and goals. Some experts recommend a lower protein intake of around 1 gram of protein per kilogram of lean mass, which is around 60-63 grams of protein per day for a 68-kilogram person. Others suggest a higher protein intake, especially for those interested in weight loss, of about 1 gram of protein per pound of lean mass. This would be approximately 130-140 grams of protein per day for a 68-kilogram person. A more moderate recommendation is to consume between 1.2 and 2.0 grams of protein per kilogram of reference or "ideal" body weight. This range can be adjusted based on your activity level and weight loss goals.
It is important to note that the keto diet is very restrictive, and it can be challenging to meet all your nutritional needs. Working with a registered dietitian is crucial to ensure you are getting essential nutrients while maintaining ketosis.
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Seafood
Salmon is a fatty fish that is rich in omega-3 fatty acids, which are important for brain health and heart health. It is also a great source of protein and is low in carbs, making it a perfect choice for a keto diet. Salmon can be enjoyed in a variety of ways, such as baked, grilled, or smoked.
Prawns are another excellent choice for a keto diet. They are low in calories, high in protein, and low in carbs. Prawns are also a good source of selenium, which is essential for thyroid health. They can be enjoyed sautéed, grilled, or boiled.
Other types of shellfish, such as mussels and crab, are also keto-friendly. They are high in protein and low in carbs, and they provide essential vitamins and minerals like iron, vitamin B12, and selenium. Crab can be enjoyed boiled, grilled, or in a salad, while mussels can be steamed, grilled, or added to a soup.
Oysters are another nutritious option, providing omega-3 fatty acids, zinc, copper, and vitamin B12. They can be enjoyed cooked or raw. Tuna, whether canned or fresh, is also a good choice for the keto diet, as it is packed with nutrients like selenium, vitamin B12, vitamin D, and fatty acids. Tuna steaks can be grilled, pan-fried, or broiled.
In addition to seafood, the keto diet includes other animal proteins, dairy, vegetables, plant-based foods, and healthy fats like oils and nuts. It is important to carefully track carbohydrate intake and choose foods that fit within the daily carbohydrate goal. Some people on the keto diet count their total carb intake, while others count net carbs, which refer to total carbs minus fiber.
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Non-starchy vegetables
A ketogenic diet is a very low-carb, high-fat diet that is gaining popularity due to its potential benefits for weight loss, blood sugar management, and the prevention of cancers and neurodegenerative conditions. The diet aims to put the body into a state of ketosis, where the body burns fat for energy instead of carbohydrates.
When following a keto diet, it is recommended to focus on consuming leafy salad greens and other non-starchy vegetables. These include vegetables like celery, tomatoes, spinach, mushrooms, cucumbers, zucchini, asparagus, broccoli, and cauliflower. These vegetables provide the body with antioxidant protection and fiber while being low in carbs. As a general guideline, remember that the best keto vegetables tend to grow above ground.
It is important to note that not all vegetables are suitable for a keto diet. Starchy vegetables, such as peas, potatoes, pasta, rice, bread, corn, and beans, are high in carbohydrates and should be avoided or limited. Root vegetables, for example, typically carry more carbs and are considered less keto-friendly.
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Fruits
The ketogenic diet is a high-fat, low-carbohydrate, and moderate-protein diet. It is a very restrictive diet that can be challenging to maintain in the long term. It is important to ensure that you are getting enough fiber and essential nutrients while on the keto diet.
However, some low-carb fruits can be enjoyed as part of a keto diet. These include:
- Berries: Strawberries, blueberries, blackberries, and raspberries are relatively low in carbs and contain healthy antioxidants and phytonutrients.
- Avocados: Avocados are a popular choice for keto dieters as they are low in carbs and high in healthy monosaturated fats, potassium, and B vitamins. They also help to lower "bad" cholesterol and improve heart health.
- Watermelon: While watermelon is high in carbs, some people on the keto diet include small amounts in their diet.
- Cantaloupe: Cantaloupe is another melon that is considered keto-friendly.
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Frequently asked questions
The ketogenic diet is a low-carb, high-fat diet. The aim is to reach ketosis, where the body uses fat for fuel instead of sugar.
Foods allowed on the keto diet include fish and shellfish, meat, poultry, eggs, cheese, non-starchy vegetables, avocados, berries, nuts, seeds, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
Foods that are high in carbohydrates should be avoided, such as pasta, rice, potatoes, bread, beans, legumes, crackers, cereal, beer, and other starchy foods.
Some people experience the "`keto flu'" when starting the diet, which eventually goes away once your body adjusts. Other potential side effects include constipation, bad breath, hair loss, and damaged gut health.
The keto diet is popular due to its potential benefits for weight loss, blood sugar management, and the prevention of certain cancers and neurodegenerative conditions. It may also help people with type 2 diabetes manage their blood sugar and medication.
