Jeffrey Salazar
The ketogenic diet is a popular, low-carb, high-fat eating plan that has been linked to various health benefits, including weight loss, improved blood sugar regulation, and a reduced risk of heart disease. While on keto, it is important to keep track of your carbohydrate intake to ensure you do not exceed the recommended range of 20-50 grams per day.
There are several foods that contain protein but have little to no carbohydrates, making them ideal for a keto diet. These include:
- Meat: Fowl (such as turkey, chicken, and duck), game meats (like venison and bison), and exotic meats (such as ostrich and camel) are good sources of protein and have zero carbs.
- Seafood: Fish, such as salmon and sardines, and shellfish like shrimp and crab, are keto-friendly options.
- Eggs: A large egg contains less than 1 gram of carbohydrates and about 6 grams of protein, making it a perfect choice for the keto diet.
- Dairy: Cheese, butter, cream, and Greek yogurt are excellent sources of protein and healthy fats, with minimal carbohydrates.
- Nuts and seeds: Almonds, macadamia nuts, pecans, and chia seeds are just a few examples of nuts and seeds that are high in protein and low in carbs.
- Plant-based sources: Tofu, tempeh, and edamame are good options for those following a plant-based keto diet.
Foods with Protein but No Carbs for Keto
| Characteristics | Values |
|---|---|
| Animal proteins | Fish, Shellfish, Meat, Poultry, Eggs, Beef, Pork, Seafood |
| Dairy and dairy alternatives | Cheese, Greek Yogurt, Cottage Cheese, Cream, Half-and-Half, Unsweetened Plant-Based Milk |
| Nuts and seeds | Almonds, Walnuts, Pumpkin Seeds, Sunflower Seeds, Pistachios, Cashews, Macadamia Nuts, Pecans, Brazil Nuts, Chia Seeds, Flaxseeds |
| Plant-based proteins | Tofu, Hemp Seeds, Edamame, Tempeh, Unsweetened Plant-Based Protein Powders |
| Other | Bone Broth, Shirataki Noodles, Seaweed, Collagen Peptides, Whey Protein Isolate |
What You'll Learn
Seafood, such as salmon, shrimp, and sardines
Seafood is a great source of protein and can be easily incorporated into a keto diet. Salmon, shrimp, and sardines are tasty options with zero carbs and numerous health benefits.
Salmon is a popular choice for those on a keto diet. It is a flaky fish with a soft texture and a savoury taste. A low-carb teriyaki salmon recipe, for example, can be a delicious and elegant main course. The marinade, made with soy sauce (or coconut aminos), ginger, garlic, rice wine vinegar, and avocado oil, adds flavour and glaze to the fish. Salmon is best when marinated for a short time, about 20 minutes to an hour, as the acids in the marinade can break down the meat.
Shrimp is another fantastic keto-friendly seafood option. Like all seafood, shrimp is naturally low in carbs, with only 0.2 grams of total carbs in a 3-ounce serving of plain cooked shrimp. However, be mindful of preparation methods as they can increase the carb count. For example, a typical fried shrimp dish may not be ideal for a keto diet due to the wheat breading. Instead, try keto coconut shrimp or use a keto-friendly breading. Boiled shrimp is also a great low-carb option, with just 1 gram of total carbs in a 3-ounce serving.
Sardines, small, oily fish related to herrings, are an excellent keto-friendly snack or meal option. They are packed with protein and healthy fats, and have zero carbs per serving. Sardines are also a good source of omega-3 fatty acids, which help prevent heart disease and lower blood pressure. Additionally, they contain high levels of vitamins B12 and D, as well as calcium, zinc, phosphorus, magnesium, iron, niacin, and potassium. Canned sardines in water are a lower-calorie option, but if you prefer them packed in oil, they are still a nutritious, low-calorie addition to your keto diet.
Speed Keto: Effective Weight Loss or Just Another Fad?
You may want to see also
Meat and poultry, including chicken, beef, and turkey
Meat and poultry are key components of a keto diet, which is a high-fat, low-carb eating plan. This is because protein is essential to preventing lean body mass loss, promoting growth and repair of the body, and maintaining good health.
Chicken is a very versatile meat that lends itself to a variety of keto recipes. Chicken breast, in particular, is a lean meat that can be fried, baked, or slow-cooked. For example, keto crack chicken combines chicken breast with bacon, cheese, and ranch seasoning. Chicken parmesan and fried chicken are also popular keto chicken recipes.
Turkey is another good option for keto dieters. Jennie-O, for example, offers a range of keto-friendly turkey products, including turkey sausage, turkey burgers, and oven-ready boneless turkey breast.
Beef is also suitable for a keto diet. Flank steak or flatiron steak can be used in recipes such as keto Mongolian beef, which involves a few simple swaps to make it keto-friendly, such as using a keto-friendly sweetener and cauliflower rice instead of white rice.
Ketone Strips: Do They Verify Ketosis for Keto Dieters?
You may want to see also
Eggs
In terms of nutrient content, eggs are packed with vitamins A, B5, B6, B12, D, E, and K, as well as minerals like calcium, zinc, and phosphorus. They also contain antioxidants like lutein and zeaxanthin, which are important for eye health. Additionally, eggs are a great source of Omega-3 fatty acids, especially if they are from pasture-raised hens.
When following a keto diet, it is generally recommended to consume up to 6 or 7 eggs daily, based on the typical keto macronutrient ratio of around 60% fat, 30% protein, and 10% carbohydrates. However, it is important to note that the exact number of eggs you should eat can vary depending on your individual dietary goals, nutritional needs, and other protein sources in your diet.
Overall, eggs are a nutritious and delicious food that can be safely incorporated into a keto diet. They are low in carbohydrates, high in protein and healthy fats, and can help support your body's nutrient needs while in ketosis.
Keto Gummies: Do They Work for Weight Loss?
You may want to see also
Dairy, such as cheese, cottage cheese, and Greek yogurt
Dairy products such as cheese, cottage cheese, and Greek yogurt can be a great source of protein while following a keto diet.
Cheese is allowed and even encouraged on the keto diet, as it is high in fat, contains moderate protein, and is low in carbs. When choosing a cheese to eat while on keto, consider that some varieties are better than others. For example, goat cheese is an excellent choice as it contains zero carbs, 103 calories, 8 grams of fat, and 6 grams of protein per ounce. Blue cheese is another good option, with 74 calories, 0.5 grams of carbs, 4.5 grams of protein, and 6 grams of fat per slice. Cream cheese is a keto favorite, with 84 calories, 8 grams of fat, 1 gram of carbs, and 2 grams of protein per ounce. Grated parmesan adds a hit of salty, nutty flavor to foods and can be used to add taste to salads and non-starchy vegetables. Finally, cheese crisps are a great on-the-go option, but they are more processed and contain more sodium, so they should be consumed in moderation.
Cottage cheese is also a good source of protein, but it contains relatively high amounts of carbs and not much fat, making it less ideal for keto. A 1/2-cup serving of cottage cheese contains 88 calories, 2.4 grams of fat, 4.5 grams of carbs, and 11.6 grams of protein. If you want to add cottage cheese to your keto diet, it is important to choose full-fat, plain cottage cheese, as reduced-fat or non-fat varieties may contain fruit or thickeners that increase the carb content.
Greek yogurt is another dairy product that can be keto-friendly, especially when compared to regular yogurt. Greek yogurt tends to have about half the carbs and twice the amount of protein of regular yogurt, making it easier to fit into a keto diet. However, it is important to stick to plain, unflavored Greek yogurt, as flavored varieties will have a higher amount of sugar. Additionally, non-fat Greek yogurt may not be the best option, as it tends to have a higher carb count than full-fat Greek yogurt.
In conclusion, dairy products such as cheese, cottage cheese, and Greek yogurt can be a good source of protein while on a keto diet. However, it is important to choose the right types and varieties of these dairy products and to consume them in moderation as part of a balanced keto diet.
Keto: My Weight Loss Journey and Success
You may want to see also
Nuts and seeds, including almonds, pumpkin seeds, and hemp seeds
Nuts and seeds are an excellent source of healthy fats, protein, fiber, vitamins, minerals, and antioxidants. They are also low in net carbs (total carbs minus fiber) and high in healthy fats, making them a perfect fit for the keto diet.
Almonds, pumpkin seeds, and hemp seeds are all keto-friendly options within this category.
Almonds are a versatile ingredient that can be used as a snack, an ingredient, a dairy alternative, or a replacement for white flour. They are a substantial source of heart-healthy fats (monounsaturated and polyunsaturated) and dietary fiber. In a 100-gram serving (about three-fourths of a cup), there are 8 grams of net carbs. Almonds can be seasoned and toasted, sweetened, or even crumbled as a protein batter instead of breadcrumbs. They can also be made into almond butter, milk, or flour—all keto-friendly options.
Pumpkin seeds are a naturally low-carb food and are an excellent source of beneficial nutrients. A serving of pumpkin seeds contains 11 grams of fat, 9 grams of protein, and 3 grams of carbohydrates. They are also rich in minerals like manganese, magnesium, iron, zinc, and copper. Pumpkin seeds have antioxidant properties, and their omega-3 fatty acid content can help reduce inflammation and protect your heart.
Hemp seeds, or hemp hearts, are the seeds of the Cannabis sativa plant. They are an excellent source of plant-based protein and healthy fats. In a 28-gram serving, there are 2 grams of total carbs. Hemp seeds are also high in linoleic acid, a type of fat that may protect against Alzheimer's and other neurodegenerative diseases. They can be used as a substitute for oatmeal or grits, as a crunchy salad topping, or mixed into smoothies and protein shakes.
All three of these options—almonds, pumpkin seeds, and hemp seeds—are nutritious, tasty, and versatile additions to a keto diet.
Keto Gummies: Do Select's Work?
You may want to see also
Frequently asked questions
Animal proteins such as fish, shellfish, meat, poultry, eggs, and seafood are suitable for a keto diet as they are low in carbs and high in protein and healthy fats.
Yes, tofu, hemp seeds, pumpkin seeds, and tempeh are good sources of plant-based protein that are low in carbs.
Dairy products like cheese, Greek yogurt, cottage cheese, and cream are suitable for a keto diet as they are high in fat and low in carbs.
Nuts and seeds such as almonds, walnuts, pumpkin seeds, sunflower seeds, and pistachios are keto-friendly as they are low in net carbs and high in healthy fats and fiber.
Unsweetened coffee, tea, and sparkling water are suitable drinks for a keto diet as they are carb-free. Alcohol should be consumed in moderation as it can disrupt ketosis.
