Keto Meal Basics: What To Eat And Avoid

The ketogenic diet, or keto diet, is a low-carb, high-fat eating plan that has gained popularity in recent years. The diet typically consists of 70-75% fat, 15-20% protein, and 5-10% carbohydrates. This means that keto meals are centred around foods such as eggs, meats, fatty fish, dairy, nuts, seeds, and non-starchy vegetables.

The keto diet aims to put the body into a state of ketosis, where it burns stored fat for energy instead of carbohydrates. This can lead to weight loss, as well as other potential health benefits such as improved blood sugar control and cognitive function. However, the keto diet is very restrictive and may not be suitable for everyone. It is important to consult a healthcare professional before starting any new diet, especially one as restrictive as keto.

Keto-friendly foods

The ketogenic diet is a high-fat, low-carb, and moderate-protein eating pattern. It is a restrictive diet that can be challenging to maintain. However, it allows for a variety of nutritious and tasty foods. Here are the food groups that are considered keto-friendly:

Animal Proteins

Fish and shellfish are very keto-friendly. Salmon, sardines, mackerel, and other fatty fish are rich in omega-3 fats and low in carbs. Meat and poultry are also staple foods on the keto diet, providing high-quality protein and important nutrients. Eggs are another excellent source of protein and healthy fats, with each large egg containing less than 1 gram of carbs.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet, as most varieties are very low in carbs and high in fat. Plain Greek yogurt and cottage cheese are also suitable, providing they are consumed in moderation. Cream and half-and-half are popular choices for coffee or cooking, as they are very low in carbs and high in fat. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly.

Green Leafy Vegetables

Green leafy veggies are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Examples include salad greens (lettuce, spinach, arugula), cooking greens (kale, spinach, cabbage), and herbs (thyme, rosemary, basil).

Peppers, Summer Squash, and High-Fat Veggies

Peppers, both mild and spicy, are keto-friendly and rich in vitamin C. Summer squashes like zucchini and yellow squash are versatile and low in carbs. Avocados and olives, while technically fruits, are unique among vegetables due to their high-fat content and are excellent additions to the keto diet.

Other Non-Starchy Vegetables

Low-carb veggies like cauliflower, spaghetti squash, jicama, and turnips can be used as substitutes for high-carb foods like rice and potatoes.

Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Berries, especially raspberries and strawberries, are also keto-friendly due to their low carb and high fiber content. Dark chocolate and cocoa powder, when consumed in moderation, are delicious sources of antioxidants.

Oils and Fats

Olive oil is an excellent choice for keto due to its high oleic acid content, which has been linked to a decreased risk of heart disease. Other good options include coconut oil, avocado oil, butter, and ghee.

Beverages

Unsweetened coffee and tea are healthy, carb-free drinks that can improve alertness and mood. Unsweetened sparkling water is a great keto-friendly alternative to soda. Heavy cream can be added to coffee or tea, but "light" lattes should be avoided. Alcohol should be limited, with vodka or tequila mixed with soda water being acceptable options.

Foods to avoid

The keto diet is a low-carb, high-fat, and moderate-protein diet. It is a restrictive diet that can be challenging to maintain. Here is a list of foods to avoid when following a keto diet:

Grains

Avoid all grains, including wheat-based products, rice, and pasta. These foods are high in carbohydrates and will kick you out of ketosis.

Starchy Vegetables and High-Sugar Fruits

Starchy vegetables like potatoes, sweet potatoes, onions, and certain winter squashes (acorn and butternut squash) are off-limits. High-sugar fruits, such as bananas, grapes, and pineapple, should also be avoided due to their high carbohydrate content.

Low-Fat or Diet Products

Low-fat or diet products are not suitable for the keto diet. This includes skimmed milk and low-fat yogurts.

Honey, Syrup, and Sugar

All forms of sugar, including honey and syrup, are not allowed on the keto diet. This is because sugar is a simple carbohydrate that will quickly take you out of ketosis.

Baked Goods

Whether they are gluten-free or not, baked goods like cookies, cakes, and doughnuts are not keto-friendly. These treats are typically high in carbohydrates and added sugars.

Condiments and Sauces

Certain condiments and sauces like ketchup, barbecue sauce, and teriyaki sauce are not keto-friendly. They often contain added sugars and carbohydrates that will impact your ketosis state.

Beans and Legumes

Beans and legumes, such as black beans, chickpeas, lentils, and kidney beans, are not keto-friendly. They are high in carbohydrates and will impact your blood sugar levels.

Alcoholic Beverages

Alcoholic drinks, especially beer and sugary mixed drinks, are not recommended on the keto diet. Alcohol can impair fat burning and kick you out of ketosis. If you choose to drink, opt for low-carb options like vodka or tequila mixed with soda water.

Benefits of the keto diet

The keto diet is a high-fat, low-carb diet that has been linked to a range of health benefits. Here are some of the key advantages of following a keto diet:

• Weight loss: The keto diet is an effective way to lose weight, with studies showing that it can lead to rapid initial weight loss. This is due to reduced calorie intake, increased feelings of fullness, and decreased hunger and appetite.
• Improved blood sugar control: The keto diet can help stabilise blood sugar levels and aid weight loss in people with type 2 diabetes. It may also reduce the need for insulin medication.
• Neuroprotective effects: The keto diet may have neuroprotective effects and improve cognitive function in people with Alzheimer's disease.
• Reduced appetite: The keto diet can reduce appetite and increase feelings of fullness, which can be helpful for weight loss.
• Improved cholesterol levels: The keto diet can improve cholesterol levels, including increasing "good" HDL cholesterol and reducing "bad" LDL cholesterol.
• Lower blood pressure: The keto diet has been shown to lower blood pressure, which may reduce the risk of heart disease, stroke, and kidney failure.
• Effective against metabolic syndrome: The keto diet can effectively treat all five key symptoms of metabolic syndrome, including elevated blood pressure, fasting blood sugar levels, and low "good" HDL cholesterol levels.
• Therapeutic for brain disorders: The keto diet has been used to treat epilepsy in children and is being studied for its effects on other brain conditions, such as Alzheimer's and Parkinson's disease.

Drawbacks of the keto diet

The keto diet is a high-fat, low-carb, and moderate-protein eating pattern. It is one of the most popular methods worldwide for weight loss and health improvement. However, there are several drawbacks to the keto diet:

Restrictive and Hard to Sustain

The keto diet is very restrictive and needs careful planning, which makes it hard to sustain. The lack of diversity can lead not only to nutritional deficiencies but also boredom. It can also affect social events as eating out becomes more difficult. Many people have trouble sticking to such a restrictive diet, and its rigid nature can lead to obsessive and disordered eating.

Weight Regain

While the keto diet may help with weight loss, stopping the diet can lead to weight regain. This is because it is difficult to follow long-term, and people may regain lost weight when they return to their initial eating patterns.

Health Risks

The keto diet is not recommended for everyone. It may not be safe for those who are pregnant or nursing. It is also not advised for people with kidney failure, liver disease, or type 1 diabetes, as it can lead to diabetes-related ketoacidosis. The keto diet can also cause an increase in LDL ("bad") cholesterol, which may increase the risk of cardiovascular disease and events like heart attacks and strokes.

Nutritional Deficiencies

The keto diet cuts out whole grains, beans, fruits, and many vegetables. This can lead to nutritional deficiencies, including lower intake of important vitamins and minerals such as fiber, folate, vitamin C, magnesium, and B vitamins.

Keto Flu

Many people experience the "keto flu" when starting the keto diet. This includes symptoms such as constipation, fatigue, headaches, lightheadedness, and an upset stomach. These symptoms usually resolve within a few days to a few weeks, but they can be uncomfortable and deter people from continuing the diet.

Social and Financial Challenges

The restrictive nature of the keto diet can make it challenging to participate in social events, especially those involving food. Additionally, keto-friendly foods like avocados, low-carb berries, nuts, and other unprocessed foods can be expensive, making the diet cost-prohibitive for some individuals.

Keto diet variations

The ketogenic diet is a high-fat, low-carb, and moderate-protein eating pattern that has gained popularity in the last decade. While the standard keto diet is the most common approach, several variations have emerged to cater to different needs and goals. Here are some of the most popular types of keto diets:

• Strict Keto Diet: This is the original version of the keto diet, created in the 1920s to treat seizures in people with epilepsy. It is the strictest form, with 90% of calories from fat, 6% from protein, and only 4% from carbs. It is typically recommended for people using keto to treat epilepsy.
• Standard Keto Diet (SKD): This is the most common version of the keto diet, with 70%-75% of calories from fat, 20% from protein, and 5% from carbs. It is intended for people looking to accelerate weight loss and tap into other reported health benefits. However, it may be challenging to stick to due to its restrictiveness.
• Targeted Keto Diet (TKD): This variation is designed for athletes and active individuals who need more energy for their workouts. On TKD, you follow the standard keto diet but add about 25g of carbs 30-45 minutes before exercising. This provides fuel for intense workouts while still allowing you to return to ketosis afterward.
• High-Protein Keto Diet: This version increases protein intake to about 30% of calories, with 65% from fat and 5% from carbs. It is intended for bodybuilders and older individuals who want to protect muscle mass and prevent muscle breakdown. However, it may not be suitable for those following keto for therapeutic reasons, as it can lower ketone levels.
• Cyclical Keto Diet (CKD) or Keto Cycling: This approach involves cycling in and out of keto, typically with five days of strict keto followed by one or two days with more carbs. It is designed to make the diet more flexible and easier to stick to. However, it may be challenging to get back into ketosis after carb days, and there is a risk of carb binges.
• Lazy Keto Diet: This version focuses solely on tracking carb intake, usually keeping it below 50g per day, while being less strict about tracking calories, fat, and protein. It is intended to make keto easier to follow, but it may not be suitable for pregnant women, people with diabetes, or those with type 1 diabetes at risk of ketoacidosis.
• Mediterranean Keto Diet: This combines the standard keto macros with the Mediterranean diet's emphasis on healthy fats, unprocessed foods, and high nutrient density. It prioritizes monounsaturated fatty acids and omega-3s, which may help lower LDL cholesterol. This approach offers a flexible and sustainable way of eating keto.
• Keto 2.0: Keto 2.0 reduces the amount of fat and increases carbs and protein compared to the standard keto diet, making it less restrictive. The macros are 50% fat, 30% protein, and 20% carbs. This version may be more suitable for those who find the standard keto diet too challenging to maintain long-term. However, with the higher carb intake, you will no longer be in ketosis.
• Dirty Keto: This variation follows the same macronutrient distribution as the standard keto diet but allows for highly processed and prepackaged foods. It prioritizes convenience and flexibility but may lead to nutritional deficiencies and increased health risks due to the consumption of ultra-processed foods.
• Clean Keto: This approach focuses on sourcing the healthiest and highest-quality versions of keto-friendly foods. It emphasizes organic, grass-fed, pasture-raised, and cold-pressed options, as well as whole plant foods. Clean keto may be more financially demanding but can be a relatively healthier way to follow the keto diet.

Frequently asked questions