Keto Hunger Satisfaction: Low-Carb Foods To Fill You Up

The ketogenic diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. On a keto diet, you cut back significantly on carbohydrates so that your body burns fat for fuel. This can put your body into a metabolic state called ketosis, where your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.

When following a keto diet, it is important to eat very few carbs, a moderate amount of protein, and just enough fat to feel satisfied. Prioritising protein at meals can help curb hunger, as it increases metabolic rate during digestion and provides satiety. In addition, eating plenty of low-carb, fibre-filled vegetables can help you feel full and satisfied.

- Meat, such as beef, pork, lamb, chicken, and turkey

- Seafood, such as salmon, tuna, sole, trout, and halibut

- Nuts and seeds, such as macadamias, almonds, pistachios, and walnuts

- High-fat veggies, such as avocados and olives

- Eggs

- Cruciferous vegetables, such as cauliflower and broccoli

- Greek yogurt and cottage cheese

- Smoothies made with keto-friendly ingredients

Seafood and meat

Seafood

The keto diet typically includes foods that are high in protein and healthy fats, while being low in carbohydrates. Seafood is a perfect example of this, as it is naturally lean and packed with essential omega-3 and omega-6 fatty acids.

Salmon is an excellent choice for keto, with a 3.5 oz (100g) serving of Atlantic salmon providing 21 grams of protein, 4.4 grams of fat, and absolutely no carbs. The fatty acid profile of salmon varies depending on whether it is wild-caught or farm-raised, with farm-raised salmon being fattier. Mahi-mahi is another good option, with a sweet, mild flavour and a firm, smooth texture. It has 19 grams of protein and no carbs per 100-gram serving, although it is slightly less fatty than salmon. Flounder is a leaner option compared to salmon, with 12 grams of protein and 2 grams of fat per 100-gram serving. It has a delicate, almost sweet taste and is perfect for those who don't like a strong "fishy" flavour.

Other keto-friendly seafood options include bay scallops and shrimp, which are both high in protein. Shrimp, however, have a higher cholesterol level (125mg), so it's important to include variety in your seafood choices.

Meat

When it comes to meat, it's important to remember that while they are definitely okay in moderation on a keto diet, they shouldn't be the number one staple. This is because eating too much protein can kick you out of ketosis, as your body can convert protein into glucose.

• Fatty cuts of steak (e.g., NY strip, ribeye, brisket)
• Nitrate-free, unprocessed bacon
• Skin-on chicken thighs and legs
• Organ meats (e.g., liver, cheek, heart)

These meat choices have a better fat-to-protein ratio, which is important for maintaining ketosis. However, it's still crucial to practise moderation, as even these high-fat meats contain significant amounts of protein.

Dairy products

Types of Dairy Products

Carb Content in Dairy

When it comes to keto, the most important factor to consider is the carb content of dairy products. Ketosis, the fat-burning state that drives the potential benefits of the keto diet, is achieved by limiting carbs to under 10% of daily calories, typically between 20 and 50 grams per day.

Most commercial dairy products are not keto-friendly due to added sugars. However, there are plenty of keto-friendly dairy options with low carb content, such as:

• Heavy cream or heavy whipping cream
• Cheeses: mozzarella, gouda, brie, muenster, Monterey jack, mascarpone, provolone, cheddar, cream cheese, cottage cheese, parmesan, blue cheese, etc.
• Unsweetened Greek yogurt
• Butter and ghee
• Cream and half-and-half

Dairy Tolerance

In addition to carb content, individual dairy tolerance plays a crucial role in determining the suitability of dairy products on a keto diet. Some people may be lactose intolerant or have a dairy allergy, which can cause digestive issues, abdominal pain, bloating, nausea, and other symptoms. If dairy doesn't agree with you, it's best to avoid it or opt for dairy-free alternatives.

Benefits of Dairy on Keto

• Macronutrients: Low-carb dairy products are either high in fat, high in protein, or both. Butter, for example, is high in saturated fat, while cheese is a good source of both fat and protein.
• Micronutrients: Dairy products contain various vitamins, minerals, and other beneficial compounds. For example, they provide conjugated linoleic acid (CLA), which may aid in fat loss and reduce the risk of heart disease. They are also a good source of calcium for bone health and vitamin A for boosting immunity.
• Weight Loss: Dairy products can aid in weight loss by helping to reduce appetite and increase feelings of fullness. Cheese, in particular, has been found to reduce hunger and trigger the release of "fullness hormones."
• Nutrition: Dairy products can provide a rich source of extra nutrients, such as calcium, which can be challenging to obtain from non-dairy sources.

Potential Drawbacks of Dairy on Keto

While dairy products can be beneficial on a keto diet, there are a few potential drawbacks to consider:

• Insulin Levels: Dairy products, especially those high in lactose, can raise insulin levels. This is because lactose breaks down into glucose during digestion, leading to increased blood sugar and insulin levels.
• Cravings: Some people find that consuming dairy triggers cravings for more, making it difficult to stick to a calorie deficit.
• Weight Loss Stall: Dairy products that are high in fat and calories, such as cheese, cream, and whole-milk yogurt, can be easy to overconsume, potentially leading to a weight-loss stall.
• Skin Issues: Dairy has been linked to acne and other skin issues in some individuals.

Tips for Including Dairy in Keto

• Moderation: Enjoy dairy products in moderation, especially those high in fat and calories. Limit cream to less than 2 tablespoons per day and cheese to less than 4 ounces per day.
• Plain Options: Opt for plain, unsweetened dairy products to avoid added sugars.
• Tolerability: Pay attention to how your body responds to dairy. If you experience digestive issues or other negative symptoms, consider reducing or eliminating dairy from your diet.
• Dairy-Free Alternatives: If you are unable to tolerate dairy, there are dairy-free alternatives available, such as coconut cream, olive oil, or almond milk.

High-fat veggies

Avocados

Avocados are rich in healthy monounsaturated fats and are high in fibre, potassium, magnesium, vitamin C, vitamin E, vitamin K, and folate. They can help you feel full for longer and prevent constipation. They are incredibly versatile and can be used in recipes from guacamole to chocolate mousse.

Olives

Olives are high in healthy monounsaturated fats, which can lower your cholesterol levels and improve your insulin sensitivity. They also contain oleuropein, an antioxidant with anti-inflammatory properties that may protect your cells from damage.

Other High-Fat Veggies

Other high-fat veggies that are keto-friendly include:

• Eggplant
• Green beans
• Brussels sprouts
• Broccoli
• Cauliflower
• Spinach
• Asparagus
• Kale
• Cucumber
• Zucchini
• Cabbage
• Green peppers
• Red peppers
• Yellow peppers

Nuts and seeds

• Flaxseeds: Rich in protein, copper, and omega-3 fatty acids. They have just 0.4 grams of net carbs per ounce.
• Pili nuts: High in manganese, which can improve bone density. They contain 1.1 grams of net carbs per ounce.
• Brazil nuts: An excellent source of selenium, which supports thyroid and immune health. They have 1.2 grams of net carbs per ounce.
• Pecans: Tree nuts with a buttery flavor, often used to add a creamy texture to desserts. They are rich in monounsaturated fatty acids, zinc, copper, and thiamine. They have 1.2 grams of net carbs per ounce.
• Pumpkin seeds: Rich in magnesium, iron, and zinc. They are also packed with antioxidants, which reduce inflammation and protect against heart disease. They have 1.2 grams of net carbs per ounce.
• Hemp seeds: An excellent source of plant-based protein and healthy fats. They are high in vitamin E, phosphorus, and potassium. They have 1.3 grams of net carbs per ounce.
• Macadamia nuts: Tree nuts indigenous to Australia, with protein and fiber that reduce hunger and support healthy weight loss. They have 1.5 grams of net carbs per ounce.
• Walnuts: Walnuts have more antioxidant activity than other common nuts and more omega-3 fatty acids. They are also a good source of polyphenols, which can decrease inflammation. They have 2 grams of net carbs per ounce.
• Chia seeds: Rich in nutrients such as protein, magnesium, and phosphorus. The fiber and protein in chia seeds support healthy weight loss and can help reduce blood pressure. They have 2.2 grams of net carbs per ounce.
• Pine nuts: A tasty addition to pesto recipes, pine nuts are high in magnesium, iron, zinc, and vitamin K. They can help lower harmful cholesterol and improve blood sugar levels. They have 2.4 grams of net carbs per ounce.
• Almonds: One of the most popular nuts, packed with protein, healthy fats, manganese, and magnesium. Their skin is also a rich source of antioxidants. They have 2.6 grams of net carbs per ounce.

Some other nuts and seeds with higher net carb counts that should be consumed in moderation include pistachios, cashews, safflower seeds, ginkgo nuts, and chestnuts.

Dark chocolate

The keto diet is a popular, low-carb, high-fat diet that has been shown to be effective for weight loss and certain health conditions. It involves significantly reducing carbohydrate intake, so that the body begins to burn fat for fuel, resulting in a metabolic state called ketosis. This diet typically limits carbs to 20-50 grams per day and encourages the consumption of animal proteins, dairy, vegetables, plant-based foods, and healthy fats and oils.

When choosing dark chocolate for a keto diet, look for options with a high percentage of cocoa solids, as these will have a lower sugar content. Some brands offer sugar-free and dairy-free options, which can be ideal for those following a strict keto diet. It is also important to remember that dark chocolate should be enjoyed in moderation, as part of a balanced diet, to ensure that you are getting a variety of nutrients.

Overall, dark chocolate can be a delicious and satisfying treat for those following a keto diet. By choosing options with a high cocoa content and enjoying it in moderation, you can satisfy your sweet tooth while staying on track with your keto goals.

Frequently asked questions