Ketogenic Diet: Foods Rich In Ketones For Your Meals

The ketogenic diet is a high-fat, low-carbohydrate diet that aims to put the body into a metabolic state called ketosis, where fat is burned for energy instead of carbohydrates. This diet typically involves eating 3 to 4 grams of fat for every 1 gram of protein and carbohydrates, resulting in around 70% of calories from fat, 20% from protein, and 10% from carbohydrates. While the keto diet has become popular for its weight loss benefits, it was originally used to reduce seizures in children with epilepsy.

Foods that are commonly eaten on the keto diet include meat, fish, seafood, eggs, vegetables, dairy products, natural fats, nuts, and berries. These foods are chosen because they are very low in carbohydrates, which is essential for maintaining ketosis.

Some specific examples of keto-friendly foods include:

- Fatty fish such as salmon, sardines, and mackerel

- Non-starchy vegetables like leafy greens, broccoli, cauliflower, and zucchini

- Avocado, due to its high-fat content

- Nuts and seeds, which are high in healthy fats and low in net carbs

- Cheese, butter, and cream, which are high in fat and protein

- Olive oil, coconut oil, and other healthy oils

- Eggs, which are high in protein and promote feelings of fullness

Animal proteins

Fish and shellfish are also very keto-friendly. Salmon and other fish are not only carb-free but also rich in B vitamins, potassium, and selenium. The carb count in shellfish varies by type. While shrimp and most crabs contain no carbs, oysters and octopus do. Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity in people who are overweight. Frequent fish intake is linked to improved brain health and a decreased risk of disease.

It may be best to choose grass-fed meat, if possible, since it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals. Processed meats, like bacon and sausage, are allowed on keto, but they aren't the best for your heart and may raise your risk of certain types of cancer.

Eggs are another extremely healthy protein source. Each large egg contains less than 1 gram of carbs and about 6 grams of protein, and they can help trigger hormones that increase feelings of fullness. It’s important to eat whole eggs rather than egg whites since most of an egg’s nutrients are found in the yolk, including the antioxidants lutein and zeaxanthin, which protect eye health.

Dairy and dairy alternatives

Cheese

Cheese is a great fit for the keto diet as most varieties are very low in carbohydrates and high in fat. For example, just one ounce (28 grams) of cheddar cheese provides one gram of carbohydrates, six grams of protein, and a good amount of calcium. Cheese is also high in saturated fat, but studies suggest that it may not increase the risk of heart disease and could even offer some protection against it. In addition, cheese contains conjugated linoleic acid (CLA), which has been linked to fat loss and improvements in body composition. Regular consumption of cheese may also help reduce the loss of muscle mass and strength that occurs with ageing.

Plain Greek Yogurt and Cottage Cheese

Plain Greek yogurt and cottage cheese are nutritious, high-protein foods that can be consumed in moderation on the keto diet. Both are known to help decrease appetite and promote feelings of fullness. They can be enjoyed on their own or combined with chopped nuts, cinnamon, or other spices for a quick keto-friendly snack.

Cream and Half-and-Half

Cream and half-and-half (a mixture of cream and whole milk) are also suitable dairy options on the keto diet. They are very low in carbohydrates and high in fat, making them ideal substitutes for milk in coffee, cooking, or other recipes. Like other fatty dairy products, cream and half-and-half are rich in CLA, which may promote fat loss. However, it is recommended to consume these products in moderation, as excessive intake of saturated fat may be linked to an increased risk of cardiovascular disease and stroke.

Unsweetened Plant-Based Milk

When it comes to dairy alternatives, there are several plant-based milk options that are keto-friendly. These include unsweetened varieties of soy milk, almond milk, and coconut milk. It is important to avoid sweetened versions, as they tend to have high sugar content, which can exceed the recommended carbohydrate limit for the keto diet. Additionally, oat milk and rice milk should be avoided due to their high carbohydrate content.

Butter and Ghee

Butter and ghee, a type of clarified butter, are also good dairy options on the keto diet. Butter contains only trace amounts of carbohydrates, while ghee is completely carb-free. These fats can be used for cooking, added to coffee or tea, or used as spreads.

Vegetables

Leafy Greens

Dark leafy greens like spinach, kale, and collard greens are excellent choices for keto dieters. They are rich in vitamin K and iron while being extremely low in carbs. Other leafy greens to include are lettuce, arugula, bok choy, Swiss chard, and cabbage. These greens add bulk to your meals without increasing the carb count. Additionally, herbs such as oregano, rosemary, thyme, sage, mint, dill, parsley, cilantro, basil, and lemongrass have almost no carbs.

Summer Squash

Summer squashes, such as yellow squash and zucchini, are versatile and low-carb vegetables. Zucchini, in particular, is a popular choice for keto dieters. It is rich in vitamin C and contains phosphorus and potassium. A 100-gram serving of zucchini has only 3.11 grams of carbs. You can use a spiralizer to turn zucchini into zucchini noodles, a great substitute for pasta or noodles.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are high in healthy fats and low in net carbs. Avocados are a good source of monounsaturated fat and potassium, which can help improve heart health. Olives contain an antioxidant called oleuropein, which has anti-inflammatory properties and may protect your cells from damage.

Other Non-Starchy Vegetables

There are several other non-starchy, low-carb vegetables that are perfect for the keto diet. These include cauliflower, eggplant, broccoli, cabbage, green beans, asparagus, radishes, cucumbers, tomatoes, and bell peppers. These vegetables are packed with nutrients and antioxidants, making them a nutritious addition to your meals.

While the above-mentioned vegetables are great for the keto diet, there are some vegetables that you should avoid or limit. Starchy vegetables like potatoes, sweet potatoes, onions, acorn squash, and butternut squash are high in carbs and can hinder your progress in reaching ketosis. Corn is another vegetable to avoid as it contains 32 grams of net carbs per cup.

In conclusion, the keto diet includes a variety of vegetables that are low in carbs and high in essential nutrients. By incorporating these vegetables into your meals, you can stay within your daily carb range while reaping the health benefits of the keto diet.

Nuts, seeds and healthy oils

Nuts

When choosing nuts, it is best to opt for those that are roasted, sprouted or fermented, and low in carbohydrates. Macadamia nuts, pili nuts, and pecans are great options as they are low in carbs and have a good omega-6 to omega-3 ratio.

Other nuts that are keto-friendly in moderation include:

• Hazelnuts
• Almonds
• Walnuts
• Brazil nuts
• Pine nuts
• Peanuts
• Pistachios
• Cashews

Nuts to avoid include chestnuts and cashews, due to their high net carb count.

Seeds

Flax seeds, hemp seeds, and chia seeds are great keto options as they are high in omega-3 fatty acids and low in net carbs.

Other keto-friendly seeds include:

• Pumpkin seeds
• Sesame seeds
• Sunflower seeds

Healthy Oils

Olive oil and coconut oil are the two oils recommended on the keto diet. Olive oil is high in oleic acid and is associated with a lower risk of heart disease. Coconut oil is high in saturated fat and contains medium-chain triglycerides (MCTs), which can increase ketone production and may promote weight loss.

Other healthy oils to consider include avocado oil and extra virgin olive oil, which is high in polyphenol antioxidants.

Fruits

Avocados

Avocados are often used in savory dishes, but they are actually a fruit. They are a great source of healthy fats and are also low in carbohydrates, with around 8.5 grams of carbohydrates and 6.7 grams of fiber per 3.5-ounce fruit. Avocados also contain essential nutrients like vitamin C, vitamin K, potassium, and folate.

Watermelon

Watermelon is a refreshing and hydrating fruit that is lower in carbohydrates compared to other popular fruits. It provides various vitamins and minerals, including vitamin C, lycopene, potassium, and copper. A cup of diced watermelon contains 11.5 grams of net carbs, making it a good choice for the keto diet.

Strawberries

Strawberries are a low-carb and keto-friendly fruit, with around 11.7 carbs and 3 grams of fiber per cup. They are also a good source of antioxidants, vitamin C, lycopene, manganese, calcium, and folate. Eating strawberries regularly may promote better blood vessel functioning and protect against the risk of heart attack, according to a 2021 study.

Lemons

Lemons are an excellent choice for the keto diet, with only 6 grams of carbs and 1.8 grams of fiber per fruit. They are also a good source of vitamin C and are considered a low-glycemic food, making them a suitable option for people with diabetes. Lemons also provide other essential nutrients like calcium, phosphorus, potassium, and folate.

Tomatoes

Although often grouped with vegetables, tomatoes are technically a fruit. They are a good choice for the keto diet as they are low in carbohydrates and provide essential nutrients like lycopene, beta carotene, vitamin C, potassium, and folate. Eating tomatoes before a meal is associated with healthier cholesterol and blood sugar levels.

Raspberries

Raspberries are another excellent berry choice for the keto diet. They are low in carbohydrates and sugar compared to other fruits and are considered one of the healthiest fruits due to their high antioxidant content. A serving of about 19 raspberries contains 2.6 grams of carbs and 1.4 grams of fiber, making them a great addition to a keto-friendly snack.

Blackberries

Blackberries are a superfood berry that is low on the glycemic index. They have a relatively low carb count and are packed with vitamin C and other essential nutrients. A cup of blackberries contains 13.8 grams of carbohydrates and 7.6 grams of fiber.

While these fruits are generally considered keto-friendly, it is important to remember that portion size still matters. Even low-carb fruits can cause a person to exceed their daily carb limit if consumed in large quantities. It is also important to note that the keto diet may not be suitable for everyone, and it is always recommended to consult with a healthcare professional or dietitian before starting any new diet.

Frequently asked questions