Madeleine Hull
The ketogenic diet is a high-fat, low-carb, moderate-protein eating plan that has gained popularity for its potential benefits for weight loss and blood sugar control. The keto diet typically restricts carbohydrates to 20-50 grams per day, with fat intake making up 55-60% of calories and protein intake making up 30-35% of calories. This shift in macronutrient ratios causes the body to enter a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.
While on the keto diet, it is important to base meals around meat, fatty fish, eggs, butter, nuts, healthy oils, avocados, and low-carb vegetables. Snacks can include nuts, boiled eggs, keto-friendly bars, Greek yogurt with nut butter, and dark chocolate.
There are several variations of the keto diet, including the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), the targeted ketogenic diet (TKD), and the high-protein ketogenic diet. Each of these variations has a slightly different ratio of macronutrients, and individuals can choose the one that best suits their needs and lifestyle.
It is important to note that the keto diet may not be suitable for everyone and can have some side effects, such as the `keto flu, which includes symptoms like nausea, vomiting, and diarrhea. Additionally, consulting a healthcare professional before starting any new diet, including the keto diet, is always recommended.
| Characteristics | Values |
|---|---|
| Carbohydrates | 5% to 10% of your calories |
| Fat | 55% to 60% of your calories |
| Protein | 20% to 35% of your calories |
What You'll Learn
High-fat foods
The keto diet is a low-carb, high-fat diet that offers many health benefits, including weight loss and improved health. Typically, the keto diet requires a fat intake of 55% to 70% of your calories, with some sources recommending up to 75%. Here are some high-fat foods that are perfect for the keto diet:
Meat and Poultry
Meat and poultry are staple foods on the keto diet. They contain no carbs and are rich in B vitamins and minerals. Examples include red meat, steak, ham, sausage, bacon, chicken, and turkey.
Fatty Fish
Fatty fish such as salmon, trout, tuna, and mackerel are excellent choices on the keto diet. They are carb-free and rich in B vitamins, potassium, selenium, and omega-3 fats.
Eggs
Eggs are a versatile and nutritious food on the keto diet. One large egg contains less than 1 gram of carbs and about 6 grams of protein. They can be cooked in various ways and are a good source of high-quality protein.
Dairy and Dairy Alternatives
Cheese, plain Greek yogurt, cottage cheese, cream, and half-and-half are all suitable for the keto diet. They are low in carbs and high in fat, with cheese and cream also being good sources of conjugated linoleic acid (CLA), which has been linked to fat loss.
Nuts and Seeds
Nuts and seeds are healthy, high-fat, and low-carb foods. Examples include almonds, walnuts, flax seeds, pumpkin seeds, and chia seeds. They are also high in fiber, which can help increase feelings of fullness and naturally lower calorie intake.
Healthy Oils
Olive oil, avocado oil, and coconut oil are excellent choices for the keto diet. They are pure fat sources and can be used for cooking, salad dressings, or added to dishes for extra flavour and nutrition.
Avocados and Olives
Avocados and olives are technically fruits but are unique among vegetables due to their high-fat content. They also contain fiber and are low in net carbs. Avocados have been linked to improved heart health risk factors, including lower levels of LDL (bad) cholesterol.
Dark Chocolate and Cocoa Powder
Dark chocolate with a minimum of 70% cocoa solids is a delicious treat on the keto diet. It contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and improving artery health. Cocoa powder is also a good option for adding flavour to keto dishes.
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Low-carb foods
The keto diet is a low-carb, high-fat, and moderate-protein diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it burns fat for energy instead of glucose.
Animal Proteins
Fish and shellfish are keto-friendly and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are high in omega-3 fats, which are linked to lower insulin levels and improved insulin sensitivity. Meat and poultry are also staple foods on the keto diet, as they contain no carbs and are rich in B vitamins and minerals.
Dairy and Dairy Alternatives
Hundreds of types of cheese are very low in carbs and high in fat, making them great for the keto diet. Just 1 ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium. Plain Greek yogurt and cottage cheese are also suitable, as they are high in protein and calcium-rich.
Plant-Based Milk
Unsweetened soy, almond, and coconut milk are keto-friendly. However, you should avoid oat milk, even if it's unsweetened, as it's too high in carbs.
Green Leafy Vegetables
Green leafy veggies are extremely low in carbs and excellent for keto. They are rich in vitamins, minerals, and antioxidants. Dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron.
High-Fat Veggies
Avocados and olives are unique among vegetables as they are fairly high in healthy fats and low in net carbs.
Other Non-Starchy Vegetables
Low-carb veggies like cauliflower, spaghetti squash, jicama, and turnips make great substitutes for high-carb foods like potatoes and french fries.
Other Plant-Based Foods
Nuts and seeds are healthy, high in fat, and low in carbs. Berries, especially raspberries and strawberries, are also low-carb and high in fiber.
Fats and Oils
Extra virgin olive oil, grass-fed butter or ghee, and MCT oil are zero-carb options that can help you meet your fat needs without increasing your carb intake.
Drinks
Unsweetened coffee and tea are carb-free and suitable for the keto diet. Unsweetened sparkling water is another keto-friendly option, but be cautious of flavored varieties that may contain carbs.
Sweet Treats
Dark chocolate with a minimum of 70% cocoa solids can be eaten in moderation on the keto diet.
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High-protein foods
Meat and Poultry
Meat and poultry are staple foods on the keto diet. They are carb-free and rich in B vitamins and minerals. Examples include beef, steak, ham, sausage, bacon, chicken, and turkey.
Fish and Shellfish
Fish and shellfish are keto-friendly, carb-free, and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are high in omega-3 fats, which are associated with lower insulin levels and increased insulin sensitivity. Other options include shrimp, crab, oysters, and octopus.
Eggs
Eggs are an excellent source of protein for keto, with less than 1 gram of carbs and about 6 grams of protein per large egg. Pasture-raised eggs are especially recommended due to their higher omega-3 fatty acid content and higher levels of vitamin A, vitamin E, and antioxidants.
Dairy
Cheese, plain Greek yogurt, cottage cheese, cream, and half-and-half are all suitable dairy options on keto. They are high in protein and fat while being low in carbs. For example, 1 ounce of cheddar cheese provides 6 grams of protein and only 1 gram of carbs.
Nuts and Seeds
Nuts and seeds are healthy, high in fat and fiber, and low in carbs. Examples include walnuts, chia seeds, flax seeds, pumpkin seeds, almonds, pecans, and macadamias. They are good sources of omega-3s, iron, calcium, and other important nutrients.
Plant-Based Proteins
Tofu, tempeh, edamame, and hemp seeds are plant-based protein sources that are low in carbs. They provide additional nutrients such as calcium, selenium, zinc, iron, and healthy fats.
Other Options
Other high-protein foods that fit into a keto diet include collagen peptides, whey protein isolate, peanut butter, and bone broth.
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Keto-friendly snacks
The keto diet is a low-carb, high-fat diet that can help with weight loss and blood sugar control. It typically limits carbs to 20-50 grams per day and encourages the consumption of foods such as animal proteins, dairy, vegetables, plant-based foods, and healthy fats and oils.
- Red meat, such as beef, pork, or lamb
- Poultry, such as chicken and turkey
- Fish, including tuna, salmon, halibut, and shrimp
- Natural fats like butter and olive oil
- Hard-boiled eggs
- Most cheeses
- Vegetables, especially leafy greens, eggplant, cauliflower, broccoli, and tomatoes
- Nuts, such as pecans, Brazil nuts, macadamia nuts, walnuts, hazelnuts, peanuts, and almonds
- Avocados
- Strawberries, blackberries, raspberries, and blueberries
- Starfruit
- Tuna salad with sliced tomato
- Celery sticks with almond butter
- Pickles with cream cheese and turkey cold cuts
- Broccoli with ranch dip
- Persian cucumbers with plain full-fat yogurt
- Bacon slices with olives
- Sunflower seeds
- Seaweed snacks
- Raspberries
- Bell peppers
It is important to note that while nuts are a convenient keto snack, they still contain carbs. To ensure you stay within the keto carb limits, it is recommended to stick to under 50 grams of total carbs per day or 20 to 30 grams of net carbs.
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Keto-friendly drinks
The keto diet is a low-carb, high-fat diet that restricts your carb intake to just 5% to 10% of your calories, which means that you have to be mindful of what you drink as well as what you eat. Water is always a good choice, but there are plenty of other keto-friendly drinks to choose from. Here are some ideas:
Tea and coffee
Black tea, green tea, and herbal tea are all keto-friendly. Tea is a natural option that contains a negligible number of carbs—typically less than 1 gram per cup (240 ml). Coffee is also a good choice as it's carb-free and contains caffeine, which may give your metabolism a slight boost.
Sparkling water
Many sparkling water options are flavoured but unsweetened, making them an excellent low-carb choice.
Fruit and vegetable juices
Although fruit juice is usually loaded with sugar, lemon and lime juices are low in carbs and can be added to plain water or other drinks. Some vegetables can also be juiced and are keto-friendly, such as leafy greens like kale and spinach.
Milk alternatives
Although cow's milk is not recommended on keto, several plant-based alternatives are, including almond milk, coconut milk, and soy milk—as long as they are unsweetened.
Alcoholic beverages
Liquors like vodka, whiskey, rum, and tequila are naturally carb-free and suitable for the keto diet. Low-carb beer options include Budweiser Select 55, Michelob Ultra, and Miller 64.
Energy drinks and sports drinks
Energy drinks are usually loaded with artificial sweeteners, but some are sweetened with stevia or other natural zero-calorie sweeteners. Sports drinks can be useful for rehydration and replenishing electrolytes, and there are some keto-friendly options available, such as Gatorade Zero and Powerade Zero.
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Frequently asked questions
The keto diet, or ketogenic diet, is a low-carb, high-fat diet. It involves drastically reducing your carbohydrate intake and replacing it with fat, which puts your body into a metabolic state called ketosis. In ketosis, your body uses fat for fuel instead of carbs, which can lead to weight loss and other health benefits.
Foods that are suitable for the keto diet include fatty fish (such as salmon, tuna, and trout), dairy products (like eggs, butter, yogurt, and cheese), nuts and seeds, oils (olive oil, avocado oil, coconut oil), avocados, low-carb vegetables (leafy greens, peppers, zucchini, cauliflower), and dark chocolate (with a high cocoa content).
The typical keto macros ratio is around 70% fats, 5% carbohydrates, and 25% protein. However, some variations of the keto diet exist, such as the cyclical keto diet, which involves periods of higher-carb intake.
Foods that are high in carbs should be limited or avoided on the keto diet. This includes sugary foods, grains and starches (bread, pasta, rice, cereal), fruit (except for small portions of berries), beans and legumes, root vegetables (potatoes, sweet potatoes), alcohol, and sugar-free diet foods.
