Keto Diet: Approved Foods For Your Fridge

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body uses fat instead of carbohydrates as its primary energy source. This means keto-approved foods include meat, fish, eggs, and non-starchy vegetables, along with natural fats like butter or olive oil.

Meat and poultry are perfect for keto, with chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage all making the cut. Fatty fish, such as salmon, sardines, and mackerel, are also excellent choices, as are mild white fish such as cod, halibut, and trout. Shellfish like crab, clams, oysters, lobster, and mussels are also keto-friendly.

Most fats and oils are approved, including eggs, butter, coconut oil, olive oil, ghee, lard, avocado oil, and mayonnaise. High-fat dairy like heavy cream, soft and hard cheeses, cream cheese, and sour cream are also good to include.

A selection of vegetables, including cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, and olives, are also part of the keto diet.

Most nuts, including almonds, peanuts, macadamia nuts, pecans, hazelnuts, and walnuts, are approved, as well as their respective natural butters.

A small selection of fruits and berries are allowed, including blackberries, blueberries, raspberries, strawberries, lemons, and limes, but these should be consumed in moderation.

Beverage-wise, unsweetened coffee and black tea are approved, as well as dry wine, champagne, and hard liquor, which should be enjoyed sparingly.

Keto-approved animal proteins

Animal proteins are a staple of the keto diet, and for good reason. They are rich in B vitamins and several important minerals, and they're also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.

When it comes to keto-approved animal proteins, you have a lot of options to choose from. Here are some of the best ones:

Fatty Fish and Shellfish

Salmon, sardines, mackerel, tuna, and other fatty fish are excellent choices. They are not only carb-free, but they are also rich in B vitamins, potassium, selenium, and omega-3 fats. Frequent fish intake has been linked to improved brain health and a decreased risk of disease. Just be aware that the carb count in shellfish can vary, with shrimp and most crabs containing no carbs, while oysters and octopus do have some.

Meat and Poultry

Fresh meat and poultry contain no carbs and are a good source of B vitamins and minerals. Go for grass-fed meat if possible, as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals. Chicken, beef, pork, lamb, bacon, turkey, and ham are all keto-friendly. Just be mindful of your intake of processed meats like bacon and sausage, as they may not be the best for your heart health.

Eggs

Eggs are an extremely healthy and versatile protein source. Each large egg contains less than 1 gram of carb and about 6 grams of protein. They can help increase feelings of fullness and are a great source of antioxidants that protect eye health. Enjoy them any style you like, but know that most of an egg's nutrients are found in the yolk.

Dairy

Dairy products are also keto-approved, as they are high in fat and low in carbs. Cheese, in particular, is a great option as it's rich in calcium and protein. Other keto-friendly dairy options include cream, butter, sour cream, and full-fat yogurt.

So, if you're following a keto diet, be sure to include a variety of animal proteins in your meals. They will not only help you stay within your carb range but also provide you with essential nutrients and keep you feeling full and satisfied.

Dairy and dairy alternatives

Cheese, for example, has zero carbohydrates and is rich in protein and calcium. Cheddar cheese, in particular, provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium per ounce. Other keto-approved cheeses include Parmesan, gouda, cream cheese, mascarpone, and brie.

Cream and half-and-half are also keto-approved dairy products. Both are very low in carbs and high in fat, making them ideal for the keto diet.

For those who don't consume dairy, there are plenty of dairy alternatives that are also keto-approved. Unsweetened plant-based milk options such as soy, almond, coconut, and macadamia nut milk are all suitable choices. Just be sure to avoid sweetened or flavoured varieties, as these often contain added sugars that can increase the carb count.

In addition to milk alternatives, there are other dairy-free options for those following a keto diet. Coconut kefir, for instance, is a delicious way to get your healthy fats. Nuts and seeds are also excellent sources of fat, protein, and taste. Walnuts, coconut, and tahini are all great choices to add to your keto meals or snacks.

So, whether you enjoy dairy or prefer dairy-free alternatives, there are plenty of delicious and nutritious options to choose from that will keep you in ketosis and feeling satisfied.

Keto-friendly vegetables

Vegetables are a foundation of the keto diet. However, it's important to choose the right ones, as some are high in starch and carbs, which can undermine weight loss and low-carb efforts.

The best keto vegetables tend to be those that grow above ground. Vegetables that grow under the ground—generally root veggies—are highest in starch.

• Avocado (technically a fruit): 2g
• Brussels sprouts: 5g
• Celery: 2.97g
• Zucchini: 3.11g
• Mushrooms: 3.26g
• Romaine lettuce: 4.06g
• Radishes: 3.4g
• Cucumber: 3.63g
• Spinach: 3.63g
• Arugula: 3.65g
• Asparagus: 3.88g
• Tomatoes: 3.89g
• Kale: 4.42g
• Bell peppers: 4.78g
• Cauliflower: 4.97g
• Eggplant: 5.88g
• Broccoli: 6.27g
• Cabbage: 6.38g
• Green beans: 7.41g

Other keto-friendly vegetables include bok choy, collard greens, mustard greens, Swiss chard, and summer squashes such as yellow squash.

When it comes to herbs, thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass are all great options, as they add ample flavour with almost no carbs.

Nuts, seeds and healthy oils

Nuts, seeds, and healthy oils are a great addition to a keto diet. They are high in fat, protein, and taste, and can be enjoyed as a snack or added to savoury and sweet dishes.

Nuts

When it comes to keto-friendly nuts, the following are the best options in terms of low net carbs:

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

Nuts are versatile and can be enjoyed in a variety of ways. They can be eaten raw or roasted as a snack, added to salads or stir-fries, or used in baking and desserts. Some nuts can also be processed into keto-friendly nut butters, flours, and milk.

It is important to note that while nuts are a healthy option, they are calorie-dense due to their high-fat content. Therefore, it is recommended to practise mindful eating and portion control to avoid overconsumption, especially if weight loss is a goal.

Seeds

Seeds are another great option for those on a keto diet, as they are low in net carbs and packed with healthy fats, protein, fibre, vitamins, minerals, and antioxidants. Here are some keto-friendly seeds:

• Chia seeds
• Flax seeds
• Hemp seeds
• Sesame seeds
• Pumpkin seeds
• Sunflower seeds

Seeds can be enjoyed in a variety of ways. Chia seeds, for example, can be used to make a popular low-carb chia pudding, added to smoothies or protein shakes, or used in keto baking. Flax seeds can be bought whole or ground and added to baked goods, soups, smoothies, and shakes. Hemp seeds are very versatile and can be used in a variety of keto recipes, such as a substitute for oatmeal or grits, or as a topping for salads and smoothies.

Healthy Oils

When it comes to oils, the following are recommended on a keto diet:

• Olive oil
• Coconut oil
• Avocado oil

These oils are high in healthy fats and can be used for cooking, baking, or as a base for salad dressings and healthy mayonnaise.

In summary, nuts, seeds, and healthy oils are a great way to add flavour, variety, and crunch to keto meals and snacks, while also providing important nutrients. However, it is important to practise portion control and mindful eating to avoid overconsumption, especially when it comes to calorie-dense nuts.

Keto-approved beverages

When following a keto diet, it is important to stay hydrated, as ketosis has a diuretic effect on the body. Water is an essential drink for anyone on the keto diet, and it can be infused with herbs or lemon juice for added flavour.

Other keto-friendly drinks

• Sparkling water, seltzer, and club soda
• Coffee and tea (without sugar)
• Diet soda
• Low-carb milk alternatives, such as almond, coconut, cashew, flax, and hemp milk
• Bone broth
• Kombucha (in moderation)
• Alcoholic drinks, such as spirits (gin, rum, vodka, whiskey), light beer, and dry wines
• Smoothies made with low-carb ingredients, such as berries, spinach, avocado, and nut milk
• Sports drinks, such as Gatorade Zero and Powerade Zero
• Energy drinks, such as Red Bull Sugarfree, Monster Energy Zero Ultra, and Zevia Zero Calorie Energy Drink

Drinks to avoid on the keto diet

• Fruit juice
• Regular and diet soda
• Sweetened drinks, such as sports drinks and energy drinks
• Dairy milk
• Sweet tea
• Alcoholic drinks, such as sangria, margaritas, and wine coolers

Frequently asked questions