Brenda Khan
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. It is designed to place the body into a state of ketosis, where the body uses fat as its primary fuel source instead of carbohydrates. This diet typically consists of 60-80% fat, 10-20% protein, and 5-10% carbohydrates. It is important to note that not all fats are equal, and some sources of fat should be limited or avoided on the keto diet due to potential negative health impacts. Healthy fats to eat on a keto diet include nuts, seeds, olive oil, coconut oil, avocados, eggs, fish, and meat.
| Characteristics | Values |
|---|---|
| Carbohydrates | Limited to 50 grams a day |
| Fat | 60-80% of total daily calories |
| Protein | 10-20% of total daily calories |
| Vitamins and minerals | Take a daily multivitamin to meet vitamin and mineral needs |
| Fibre | Include high-fibre foods like nuts, seeds, and non-starchy vegetables |
| Healthy fats | Avocado, avocado oil, olive oil, coconut oil, nut butter, eggs, fatty fish (salmon, tuna, mackerel, sardines), nuts (almonds, walnuts, pistachios, pecans, cashews, Brazil nuts), flax seeds, chia seeds |
| Fats to limit or avoid | Saturated fats, trans fats, fried foods, processed meats, coconut oil, butter |
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What You'll Learn
Avocados, avocado oil, and olive oil
Avocados
Avocados are a staple of the ketogenic diet. They are a rich source of heart-healthy monounsaturated fatty acids (MUFAs) and are packed with fibre, which bolsters digestive health. According to the USDA, half an avocado contains 114 calories, 1.3 grams of protein, 10.5 grams of fat, 6 grams of total carbs, and 5 grams of fibre (1 gram of net carb). Avocados can be added to keto-friendly salads, smoothies, or breakfast plates. They can also be sliced and served with eggs.
Avocado Oil
Avocado oil is perfect for salads, dressings, dips, and sauces. It has a high smoke point, so it can be used to saute, bake, or broil foods without worry. Avocado oil is a good substitute for other oils when cooking, as it requires less processing to be extracted.
Olive Oil
Olive oil is a staple of the heart-healthy Mediterranean diet and fits well into a keto diet. It can be used for light sauteing, in dressings, or drizzled over cooked meats or vegetables as a finishing oil. Like avocado oil, olive oil is a good substitute for other oils when cooking, as it is a more natural source of fat and requires less processing to be extracted.
Keto Diet
The keto diet is a low-carb, high-fat diet. Carbohydrates are limited to 50 grams a day, and the diet is high in fat, with up to 80% of calories derived from fat sources. This diet promotes nutritional ketosis, where the body burns fat rather than glucose for energy. It is often used to promote weight loss and is recommended for patients with diabetes, heart disease, obesity, certain cancers, and neurological disorders.
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Nuts and nut butters
Nuts differ in their nutrient composition, so it is beneficial to eat a variety of nuts. Pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts are all great options for low-carb, high-fat diets like keto. Walnuts, for example, contain a significant amount of Omega-3 fatty acids, which are healthy fats that are desirable on a keto diet. They also have a high percentage of protein and fat compared to net carbs. However, some people may not enjoy the bitter, earthy taste of walnut butter. Pecans are another good option, as they are high in monounsaturated fatty acids, which are beneficial for cardiovascular health. Almonds are a favourite for many people because of their naturally sweet taste, and they are also rich in vitamin E, B vitamins, calcium, copper, magnesium, and iron. Macadamia nuts are another keto-friendly option, as they have a very low carb content compared to other nuts, and they contain manganese, a mineral that is involved in antioxidant activity in the body.
Nut butter is essentially ground-up nuts blended into a paste-like texture, and it can be a nutritious, versatile, and convenient addition to a keto diet. It is important to note that not all nut butters are made equal, and some may be filled with sugar, preservatives, stabilisers, or made from GMO sources. When choosing a nut butter, it is best to opt for products with fewer ingredients, and to avoid added sugars or hydrogenated oils, as these can take you out of ketosis and reduce the benefits of top-quality nut butters. Macadamia nut butter is a great option because of its low carb content, but it tends to be very expensive and difficult to find. Alternatively, you can make your own nut butter by blending roasted nuts into a paste, and adding some coconut oil to achieve a creamier texture.
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Fatty fish and seafood
A ketogenic diet is a low-carb, high-fat diet that lowers insulin and stimulates the burning of stored fat, leading the body into a state of nutritional ketosis. When it comes to keto-friendly fats, unsaturated fats are considered the ""better-for-you" fats and can be consumed in moderation. Fatty fish and seafood are excellent sources of healthy fats and are highly recommended for a ketogenic diet.
Fatty fish like salmon, tuna, anchovies, mackerel, and sardines are rich in high-quality protein, heart-healthy omega-3 fats, and vitamin D. Salmon, for example, provides a substantial dose of vitamin D, which is critical for immune function and bone health. Similarly, mackerel is loaded with vitamin D, omega-3 fatty acids, vitamin B, and selenium. It is also one of the most affordable keto fish options. Arctic Char is another fatty fish that is often considered a less expensive and more sustainable alternative to salmon.
In addition to the commonly mentioned fatty fish above, there are other seafood options that are keto-friendly. Flounder, for instance, is a leaner fish compared to salmon but still offers 12 grams of protein and 2 grams of fat per 100-gram serving. It has a delicate, slightly sweet taste, making it a good choice for those who want the health benefits of seafood without a strong "fishy" taste. Bay scallops and shrimp are also recommended for keto diets due to their high protein content, although they contain fewer healthy fats than other seafood options. Scallops, mahi-mahi, and shrimp are excellent choices for light and healthy meals when paired with garden salads.
When choosing fatty fish and seafood for a keto diet, it is important to consider the quality and sustainability of the source. Additionally, variety is essential to ensure a balanced intake of nutrients and to avoid boredom with your food choices.
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Meat and poultry
When selecting beef for the keto diet, look for pasture-raised, grass-fed, and regenerative farmed meat when possible. Grass-fed meat has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals. Lamb provides higher levels of CLA than any other meat, and studies show that CLA has multiple health benefits, including boosting immune function, strengthening bones, and supporting a healthy heart, while improving fat loss.
Organ meats are also a great option for the keto diet, as they are the most nutrient-dense foods on the planet, making them true superfoods. Each organ meat is loaded with a specific profile of vitamins, minerals, and rare amino acids (peptides) that offer numerous health benefits. Chicken liver is one variety of poultry that is always encouraged on the keto diet.
While processed meats like bacon and sausage are allowed on keto, they are not the best for your heart and may raise your risk of certain types of cancer. It is recommended to choose chicken, fish, and beef more often and limit processed meats.
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Eggs
A single 56-gram egg contains about 5 grams of fat, 7 grams of protein, and 80 calories. The yolk is rich in B vitamins, choline, selenium, and the antioxidants lutein and zeaxanthin, which promote eye health.
When following a keto diet, it is important to consume whole eggs to get the full range of nutrients. The yolk contains the majority of the egg's fat and other essential nutrients. Hard-boiled eggs are a convenient snack, while fried or scrambled eggs can be added to low-carb vegetables for a quick and nutritious meal.
Some people recommend limiting egg consumption to one whole egg per day due to its saturated fat content. However, eggs remain a valuable source of fat-soluble vitamins A, E, and D, and their affordability and versatility make them a popular choice for those on a keto diet.
In addition to eggs, a keto diet includes other sources of healthy fats such as avocados, nuts, seeds, olive oil, and fatty fish like salmon and tuna. These foods provide omega-3 fatty acids, which promote heart health and reduce the risk of chronic diseases.
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Frequently asked questions
A keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It places your body into a state of ketosis, where it uses fat as its primary fuel source instead of carbohydrates.
Nuts, nut butter, seeds (like chia and flax seeds), avocados, olive oil, coconut oil, eggs, and fatty fish like salmon, tuna, sardines, and mackerel are all good sources of healthy fats for a keto diet.
Yes, certain fats should be limited or avoided. These include processed meats, fried foods, coconut oil, and anything containing trans fats or high levels of saturated fats.
Fats are the primary energy source on a keto diet, so it's important to consume enough healthy fats to keep your body and brain functioning optimally.
The amount of fat you should eat on a keto diet depends on your calorie needs and goals. Generally, a keto diet consists of 60-80% fat, but it's important to remember that portions matter and overconsuming fat can lead to weight gain.
