Keto Diet: What's On Your Plate?

A keto plate of food should be built with a focus on achieving a state of ketosis, where the body burns stored fat for energy instead of carbohydrates. To achieve this, a keto plate should be comprised of 70-80% fats, 10-20% protein, and 5-10% carbohydrates.

A keto plate should include a generous portion of protein, such as meat, fish, eggs, or tofu, alongside one or more servings of keto vegetables like leafy greens, cauliflower, green beans, and broccoli. Fats, such as olive oil or butter, are used to prepare food and add flavour.

It is important to be mindful of portion sizes and the specific types of fats, proteins, and carbohydrates included in a keto meal to ensure the desired macronutrient ratio is achieved.

A keto plate is high in fat, with 70-80% of calories from healthy fats like MCT oil, fatty fish, and grass-fed meat

A keto plate is centred around high-fat, very-low-carb foods. On a keto diet, 70-80% of your daily calories should come from fat, so it is the main nutrient you will be focusing on.

Healthy fats to include on a keto diet are avocados, avocado oil, olive oil, coconut oil, MCT oil, nuts, seeds, nut butter, flax seeds, hemp hearts, chia seeds, olives, fatty fish like salmon, tuna, anchovies and sardines, eggs, butter, cheese, and full-fat Greek yoghurt.

When choosing fats, opt for those that occur naturally in food and have been minimally processed. Monounsaturated fats, like olive oil, avocados, and nuts, and polyunsaturated fats, like fatty fish, meat, nuts, and seeds, are great choices.

Some sources of fat are better for you than others, so it is important to fill your plate with the most wholesome options to successfully reach your health goals. For example, avocados are a great source of heart-healthy fats, fibre, and essential vitamins and minerals. Fatty fish are rich in high-quality protein and heart-healthy omega-3 fats, and certain types, like salmon, also provide a substantial dose of vitamin D.

It is recommended that you avoid artificial trans fats, which are known to increase the risk of heart disease. These are often found in highly refined oils and commercially prepared processed foods, like cakes, cookies, pastries, biscuits, crackers, and other ultra-processed snacks.

Protein makes up 10-20% of a keto diet, with sources including eggs, tofu, and lean meats

A keto plate of food should consist of 70% to 80% fat, 10% to 20% protein, and 5% to 10% carbohydrates. This means that protein should make up a relatively small proportion of your keto plate.

Protein sources that are suitable for a keto diet include eggs, tofu, and lean meats. A typical keto breakfast could include 2 eggs, for example. Lean meats include beef, lamb, veal, pork, chicken, and turkey. These meats are good sources of protein and iron, and are easily absorbed by the body.

Tofu is a good plant-based source of protein, providing adequate amounts of all the essential amino acids. It is also versatile and can be used in a variety of recipes.

It is important to note that portion sizes are crucial when it comes to a keto diet. While protein should make up only a small part of your plate, it is important to ensure you are getting enough. For example, a serving of lean meat is 65g cooked meat, or 90-100g raw meat.

Carbohydrates are limited to 5-10%, with net carbs from veggies like broccoli and cauliflower

When it comes to a keto diet, the focus is on limiting your carbohydrate intake to a small percentage of your overall calories, with a recommendation of 5-10% coming from net carbs. This means that your plate will consist mostly of other food groups, such as healthy fats and proteins.

Net carbs refer to the amount of carbohydrates remaining once dietary fibre is taken into account. This is an important distinction as fibre is not digested by the body and therefore does not impact blood sugar levels in the same way as other carbs.

Vegetables are a great source of nutrients, and some veggies are better than others for a keto diet. Above-ground vegetables are generally lower in net carbs and are considered the best options. Broccoli and cauliflower, for example, are excellent choices as they are versatile and can be used in a variety of dishes. One cup of cooked broccoli florets contains just 3 net carbs, while cauliflower has 3 grams of net carbs per 100-gram serving. These veggies can be roasted, steamed, stir-fried, or mashed, and they pair well with meats, cheeses, and healthy fats.

Other low-carb veggies to consider are asparagus, avocado, leafy greens like spinach and Swiss chard, eggplant, mushrooms, cabbage, and radishes. These vegetables are nutrient-dense and can be prepared in a variety of ways to suit your taste preferences.

While you can still enjoy vegetables on a keto diet, it's important to be mindful of your portion sizes and overall carb intake. Starchy vegetables like potatoes, sweet potatoes, peas, and corn should be limited or avoided as they are high in carbs.

Dairy is included in moderation, with options like heavy cream and hard cheeses

Dairy products are a great source of protein, fat, potassium, and calcium, and can be included in a keto diet in moderation. However, it's important to choose dairy options that are low in carbohydrates and free from added sugars.

Some of the best keto-friendly dairy options include:

• Butter and ghee: These contain only trace amounts of milk sugar and can add extra fat to your keto meals. Ghee, or clarified butter, is a great option for those sensitive to dairy proteins.
• Heavy cream: A versatile ingredient for keto baking, cooking, and coffee or tea.
• Spreadable cheeses: Cream cheese, mascarpone, and creme fraiche are excellent for keto desserts and adding creaminess to soups and dips.
• Soft-ripened cheeses: Brie and Camembert are among the lowest-carb cheeses, with only 0.5 grams of carbs per 100 grams.
• Hard cheeses: Cheddar, Swiss, Parmesan, and provolone are rich in flavour and low in lactose. They provide about 1-3 grams of carbs per 100 grams.
• Semi-soft cheeses: Monterey Jack, mozzarella, feta, and havarti are widely available and provide about 3-4 grams of carbs per 100-gram serving.

When choosing dairy for a keto diet, it's best to opt for full-fat options and avoid low-fat or non-fat dairy, which tend to be higher in carbs. Additionally, it's crucial to read nutrition labels and be mindful of portion sizes to ensure you stay within your daily carb limit.

Nuts and berries are allowed but limited due to their carb content

Nuts and berries are allowed on a keto diet, but they should be consumed in moderation due to their carbohydrate content. While berries are generally considered a good source of antioxidants and nutrients, they can also contain a significant amount of carbs, especially when consumed in larger portions. For example, blueberries, which have 12 grams of net carbs per 100 grams, can cause a rapid increase in carb intake if not consumed in moderation. Similarly, nuts, which are high in fat and calories, can be a good source of protein and healthy fats, but certain varieties, such as cashews, are high in carbs and should be limited or avoided on a keto diet.

When it comes to berries, it is recommended to opt for smaller portions of raspberries, blackberries, and strawberries, which have lower carb counts. For instance, half a cup of raspberries contains 3 grams of carbs, while the same amount of blackberries contains 4 grams. These berries can be enjoyed as a treat or topped with unsweetened whipped cream. It is important to note that while berries provide some vitamins and minerals, these can also be obtained from vegetables, which have a lower carb content.

In terms of nuts, the type of nut chosen can make a significant difference. Nuts like Brazil nuts, macadamia nuts, and pecans have lower carb counts and can be enjoyed more freely as part of a keto diet. For example, 100 grams of pecans contain 4 grams of net carbs. However, it is still important to practice portion control, as overeating nuts can hinder weight loss efforts due to their high-fat and calorie content.

On the other hand, nuts like cashews, which have 22 grams of net carbs per 100 grams, should be avoided or limited on a keto diet. Even a small handful of cashews can quickly reach the daily keto limit of 20-30 grams of net carbs. Additionally, it is important to read labels and avoid nuts that have been treated with sugar or other glazes, as these can significantly increase the carb content.

Overall, while nuts and berries can be a part of a keto diet, it is important to be mindful of their carb content and consume them in moderation. This involves making conscious choices about the types of nuts and berries, paying attention to portion sizes, and being aware of how they fit into your overall keto meal plan. By doing so, you can enjoy the benefits of these foods while staying within the carb restrictions of the keto diet.

Frequently asked questions