Keto Diet Staples: Strict Foods For Ketosis

The ketogenic diet is a high-fat, moderate-protein, and very low-carb diet. Carbohydrates are the body's primary energy source, but on a strict ketogenic diet, only 5% to 10% of energy intake comes from carbohydrates. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where it starts burning stored fat for energy instead of carbohydrates. While the keto diet is known for its emphasis on fat and de-emphasis on carbs, it is important to note that protein intake should also be monitored to maintain ketosis.

On the keto diet, individuals can eat meat, fish, seafood, eggs, vegetables, dairy products, natural fats, nuts, and berries. Meat and poultry, such as beef, pork, lamb, and chicken, are perfect for keto as they contain no carbohydrates and are rich in B vitamins and minerals. Similarly, most fish and shellfish are keto-friendly due to their low carb content. Eggs are also a great source of protein and can help increase feelings of fullness.

When it comes to dairy, cheese, butter, and cream are keto-friendly as they are high in fat and low in carbs. Greek yogurt and cottage cheese are also good options as they are high in protein and calcium. For vegetables, non-starchy and low-carb options such as leafy greens, broccoli, zucchini, peppers, and spinach are recommended.

Nuts and seeds are also part of the keto diet, as they are high in healthy fats and low in carbs. Examples include macadamia nuts, almonds, pecans, and walnuts. However, it is important to watch portion sizes as nuts can be high in calories.

Lastly, when it comes to beverages, unsweetened coffee and tea are keto-friendly, as they contain no carbohydrates. Dry wine, champagne, and hard liquor can also be enjoyed in moderation.

Characteristics	Values
Animal proteins	Fish, shellfish, meat, poultry, eggs
Dairy and dairy alternatives	Cheese, Greek yoghurt, cottage cheese, cream, half-and-half, unsweetened plant-based milk
Vegetables	Leafy greens, non-starchy vegetables, summer squash, peppers, avocados, olives, cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, Chinese cabbage, celery, cucumber, bok choy, collard greens, kale, mustard greens, Swiss chard, cabbage, mushrooms
Fruits	Berries, lemons, limes, melons
Plant-based foods	Nuts, seeds, dark chocolate, cocoa powder
Drinks	Unsweetened coffee, tea, sparkling water, bone broth, wine, champagne, distilled spirits, low-carb beer

Meat and Poultry

When it comes to meat, most cuts of beef are keto-friendly, including:

Brisket
Chuck
Flank steak
Ground beef
Ribs
Round
Shank

Beef broth, including bone broth, is also suitable.

For poultry, chicken is a popular choice, and all parts of the chicken can be eaten on keto, including:

Wings
Thighs
Drumsticks
Breasts

Chicken broth, including bone broth, is also allowed.

Other types of poultry that can be included in the keto diet are turkey and duck.

When choosing meat and poultry for keto, it is best to opt for grass-fed, pasture-raised, or regenerative farmed options when possible. These tend to have a better fatty acid composition and higher levels of omega-3 fats, which offer anti-inflammatory benefits.

Additionally, when selecting poultry, it is preferable to choose cuts with the skin on, as the skin contains more fat, making it more keto-friendly.

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Seafood

Salmon is a popular fatty fish option, rich in omega-3 fatty acids, which are important for brain and heart health. It is also high in protein and low in saturated fat and cholesterol, making it a nutritious and tasty choice for keto dieters.

Mahi-Mahi is another fish option that is an excellent source of protein with zero carbs. It has a mild and sweet taste and a smooth texture, making it a versatile choice for baking, grilling, or broiling.

Mackerel is also a keto-friendly fish, packed with omega-3 fatty acids and other healthy nutrients. It can be prepared in a variety of ways, such as pan-fried, grilled, or broiled.

Crabs are a great source of omega-3 fatty acids, zinc, and protein. They help to reduce cholesterol levels and promote a healthy heart, making them a flavorful and healthy option for keto dieters.

Other keto-friendly seafood options include sardines, tuna, cod, prawns, mussels, and shrimp. These seafood choices are low in calories and carbs while being high in protein and healthy fats, making them excellent additions to a keto diet.

It is important to note that while most seafood is keto-friendly, some types, such as oysters and octopus, do contain carbohydrates. Therefore, it is crucial to carefully track your carb intake to ensure it aligns with your keto diet goals.

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Dairy

Most commercial dairy products are not keto-friendly because they contain loads of added sugar. Chocolate milk, strawberry yogurt, and mint chip ice cream are examples of dairy products that are not keto-friendly.

Milk is also not considered keto-friendly because it contains high amounts of lactose, a type of sugar. One cup of 1% milk contains 12.7 grams of carbohydrates, with 12.2 grams coming from lactose. This means that drinking a single cup of cow's milk could provide one-fourth of your daily carbohydrates, leaving you with very little room for other foods. Other types of animal milk, such as milk from goats, sheep, and yaks, should also be avoided for the same reason.

Coconut milk, oat milk, and rice milk are also not ideal for the keto diet due to their high carbohydrate content.

Despite the restrictions on some dairy products, there are still plenty of keto-friendly options available.

Most types of cheese are very low in carbohydrates and high in fat, making them a great fit for the keto diet. Examples include mozzarella, gouda, brie, muenster, Monterey jack, mascarpone, provolone, cheddar, cream cheese, cottage cheese, parmesan, and blue cheese.

Unsweetened Greek yogurt is another keto-friendly option. It is a nutritious, high-protein food that can be eaten in moderation on the keto diet.

Heavy cream or heavy whipping cream is also suitable for the keto diet, as it is very low in carbohydrates and high in fat.

Butter and ghee are also keto-friendly. They are semi-solid at room temperature due to their high saturated fat content, but they are perfectly healthy fats on the keto diet. They are also great for cooking because they do not oxidize at high temperatures.

Beneficial Nutrients in Dairy

Keto-friendly dairy products are a good source of various beneficial nutrients, including:

Conjugated linoleic acid (CLA), which may help with fat loss and reduce the risk of heart disease.
Calcium, which is important for supporting bone health.
Vitamin A, which boosts immunity.
Lactoferrin, which aids in bone regeneration and immunity.
Alpha-lactalbumin and beta-lactoglobulin, which may be used for allergies and immune support.
Immunoglobulins (IGG, IGA), which boost immunity against infection.
Lysozyme, which helps fight infections.

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Vegetables

The general rule of thumb is that above-ground vegetables are lower in carbs and are usually the best keto options. These include leafy greens and crunchy salad veggies such as cucumber, celery, and radishes, as well as broccoli, cauliflower, avocado, zucchini, and asparagus.

Spinach: 1 gram of net carbs
Lettuce: 2 grams of net carbs
Asparagus: 2 grams of net carbs
Avocado: 2 grams of net carbs
Cucumber: 3 grams of net carbs
Tomato: 3 grams of net carbs
Cauliflower: 3 grams of net carbs
Zucchini: 3 grams of net carbs
Green pepper: 3 grams of net carbs
Kale: 3 grams of net carbs
Olives: 3 grams of net carbs
Cabbage: 3 grams of net carbs
Eggplant: 3 grams of net carbs
Red pepper: 4 grams of net carbs
Broccoli: 4 grams of net carbs
Green beans: 4 grams of net carbs
Yellow pepper: 5 grams of net carbs
Brussels sprouts: 5 grams of net carbs

You can enjoy these vegetables in a variety of ways, such as roasted, steamed, stir-fried, or raw in salads.

It is important to note that while onions grow underground and are higher in carbs, they can be added to foods as a seasoning in small amounts.

When on a keto diet, aim to consume non-starchy vegetables and keep your total carb intake to around 20-50 grams per day.

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Nuts and Seeds

Brazil Nuts

Brazil nuts are among the best nuts for a keto diet. They offer 19 grams of fat, 4 grams of protein, and only 1 gram of net carbs per one-ounce serving. Additionally, they are an excellent source of selenium, which is often lacking in a keto diet. Brazil nuts also provide other essential minerals like magnesium and potassium. Just remember to enjoy them in moderation, as overeating any nut can hinder weight loss efforts.

Pecans

Pecans are another high-fat nut that is perfect for the keto diet. With 20 grams of fat and only 1 gram of net carb per one-ounce serving, they are a versatile snack option. You can eat them as-is or crush them to use as a crunchy coating for fish or chicken. They also contain 9.5 grams of fibre per 100-gram serving, which is beneficial for digestive health.

Macadamia Nuts

Macadamia nuts are a fantastic choice for keto dieters as they have one of the lowest carb counts in the nut category. A 100-gram serving has 13.5 grams of total carbs, resulting in less than 4 grams of net carbs. They are particularly rich in omega-9 fatty acids, which are known to calm inflammation and protect against insulin resistance.

Walnuts

Walnuts are a popular nut worldwide and a favourite among keto dieters due to their versatility and health benefits. A one-ounce serving contains 18 grams of fat, 4 grams of protein, and 2 grams of net carbs. Additionally, walnuts are known to help reduce levels of "bad" cholesterol in the blood, thereby reducing the risk of heart disease. They also contain omega-3 fatty acids and vitamin E, making them a brain-boosting snack option.

Hazelnuts

Hazelnuts are a tasty treat for those on a keto diet. A one-ounce serving provides 17 grams of fat, 4 grams of protein, and 2 grams of net carbs. They are particularly high in proanthocyanidins, a type of potent antioxidant that offers protective effects against oxidative stress and inflammation. Hazelnuts also have a naturally sweet flavour, making them great for roasting and sprinkling on desserts.

Almonds

Almonds are a cost-effective and versatile nut, making them a popular choice for keto dieters. In a one-ounce serving, they offer 14 grams of fat, 6 grams of protein, and 2 grams of net carbs. They are also a good source of the fat-soluble vitamin E, which acts as an antioxidant and protects the outer layer of cells. Ground almonds, or almond flour, can be used as a substitute for high-carb flours in keto baking.

Pumpkin Seeds

Pumpkin seeds are a fantastic source of protein, with 7 grams per one-ounce serving. They also contain 9 grams of fat and 4 grams of carbohydrates, making them a well-rounded snack option. Additionally, pumpkin seeds provide zinc, an essential mineral that supports immunity, wound healing, and growth and development. You can enjoy them raw or toasted, or add them to salads or keto-friendly baked goods.

Sunflower Seeds

Sunflower seeds are another high-fat snack option, providing 14 grams of fat per one-ounce serving. They also contain 6 grams of protein and 4 grams of net carbs. Sunflower seeds are packed with antioxidants and can be enjoyed as a snack or added to salads and stir-fries.

Sesame Seeds

Sesame seeds are a versatile ingredient in keto baking. A one-ounce serving contains 13 grams of fat, 5 grams of protein, and 2 grams of net carbs. They add a delicious crunch and flavour to crackers, bread, muffins, and other keto-friendly treats.

Chia Seeds

Although chia seeds may appear high in carbohydrates at first glance, most of their carb content is fibre, which can be subtracted from the total carb count. A one-ounce serving provides 9 grams of healthy fats, 5 grams of protein, and just 2 grams of net carbs, along with 10 grams of dietary fibre. Chia seeds are an excellent source of soluble fibre, which supports digestion and helps lower cholesterol levels.

Hemp Seeds

Hemp seeds are a great keto-friendly ingredient, providing 14 grams of fat, 9 grams of protein, and just 1 gram of net carb per one-ounce serving. They are packed with omega-3 fatty acids, which are crucial for brain, heart, and eye health. Hemp seeds also contain a variety of minerals, including potassium, magnesium, calcium, and iron. Add them to salads, shakes, or keto breakfast cereals.