Keto Diet: Foods To Eat And Avoid

The ketogenic diet is a high-fat, low-carbohydrate, and moderate-protein diet. The keto diet works by getting your body to change the fuel it uses for energy. Normally, carbohydrates from your food are broken down into glucose, which is the body's main source of energy. But when you eat fewer carbs, your body starts to use fat as energy instead by turning it into substances called ketones. This is called ketogenesis, and it usually begins about 3 to 4 days after you start restricting your carb intake. On the keto diet, you can eat meat, fish, seafood, eggs, vegetables, dairy products, natural fat, nuts, and berries.

Meat, fish, and seafood

Meat

Meat is a staple food on the keto diet, as it is naturally carb-free and protein-rich. This makes it an ideal fit for the high-fat, low-carb ketogenic diet.

Some of the best keto-friendly meats include beef, chicken, pork, turkey, bison, and lamb. These meats are versatile and can be used in a variety of dishes. For example, ground beef is great for quick meals like burgers and tacos, while beef roasts are perfect for slow cooking.

When choosing meat for the keto diet, it is important to consider the fatty acid profile, micronutrient profile, and environmental impact. Grass-fed and regenerative farming methods tend to produce meat with a higher nutritional profile and are better for the environment.

Fish and Seafood

Fish and shellfish are also very keto-friendly, as they are low in carbohydrates and a good source of protein. Salmon is a common choice due to its rich content of omega-3 fatty acids and protein. Other fatty fish like sardines and mackerel are also good options, as they are high in omega-3 fats, which have been linked to lower insulin levels.

Shellfish, such as shrimp, crab, lobster, and clams, are also keto-friendly, but it is important to track the carb count, as it varies by type. For example, while shrimp and most crabs contain no carbs, oysters and octopus do.

The American Heart Association recommends that adults over 18 years old eat 8–10 ounces of seafood per week.

Dairy products

Butter

Grass-fed butter is the preferred option, as it is higher in omega-3 fatty acids, which are essential for a healthy body and brain. Butter is a great source of fat and can be used in cooking, baking, and as a spread. It has zero carbs and pairs well with vegetables, adding both flavour and creaminess.

Cream

Cream is another keto-friendly dairy product, perfect for adding to coffee or using in sauces. Single, double, and whipped cream are all suitable options, but it's important to consume them in moderation as they are high in calories and saturated fat. When using cream in sauces, it can be mixed with water to simulate milk, and a small amount of sweetener can be added to mimic the taste of milk.

Cheese

Cheese is a juicy perk of the keto diet and a great source of protein and calcium. There are many keto-friendly options, including cheddar, parmesan, blue cheese, goat cheese, and cream cheese. Harder cheeses tend to have fewer carbs, but some soft cheeses, like brie and mascarpone, are also suitable in moderation. Cheese can be enjoyed on its own, added to dishes like omelettes, or melted over vegetables.

Greek Yogurt and Cottage Cheese

Plain Greek yogurt and cottage cheese are high in protein and calcium. They can be enjoyed as a snack or combined with nuts and spices for a quick keto treat. However, it's important to choose plain, full-fat options and avoid flavoured low-fat yogurts, which often contain added sugars.

Milk

While milk is not a great option on keto due to its high carbohydrate content, small amounts can be used in coffee or tea. Unsweetened almond, coconut, or other low-carb milk alternatives are better choices and can be used as substitutes in recipes.

It's important to note that responses to dairy can vary from person to person, and some people may need to limit or avoid dairy due to lactose intolerance or sensitivity. Additionally, while dairy can be a good source of calcium, there are also non-dairy sources of calcium, such as sardines, tofu, kale, and fortified almond milk.

Vegetables

Leafy greens are a great option, including salad greens like lettuce, baby spinach, arugula, escarole, and frisee. Other good choices are cooking greens like bok choy, collard greens, mustard greens, kale, spinach, Swiss chard, and cabbage.

Other keto-friendly vegetables include cucumber, celery, radishes, zucchini, mushrooms, asparagus, bell peppers, eggplant, broccoli, cabbage, green beans, and Brussels sprouts.

Avocados, though technically a fruit, are also a great choice. They are high in monounsaturated fat and potassium.

Nuts and seeds

When following a keto diet, it is important to keep net carbs (total carbs minus fibre) low. Therefore, the best nuts and seeds to include are those with minimal net carbs.

• Flaxseeds are rich in protein, copper, and omega-3 fatty acids. They have just 0.4 grams of net carbs per ounce.
• Brazil nuts are an excellent source of selenium, which is crucial for thyroid health, immune function, and protection against various diseases. One ounce of Brazil nuts has 1.2 grams of net carbs.
• Pecans are tree nuts with a buttery flavour and are often used in desserts. They are rich in monounsaturated fatty acids, zinc, copper, and thiamine. An ounce of pecans has 1.2 grams of net carbs.
• Macadamia nuts are particularly rich in omega-9 fatty acids and have been linked to improved cholesterol levels. Each ounce has 1.5 grams of net carbs.
• Walnuts offer a host of health benefits, including more antioxidant activity and omega-3 fatty acids than other common nuts. They also contain polyphenols, which can decrease inflammation. An ounce of walnuts has 2 grams of net carbs.
• Chia seeds are an excellent source of soluble fibre, antioxidants, protein, magnesium, and phosphorus. They can help reduce blood pressure and support healthy weight loss. One ounce of chia seeds has 2.2 grams of net carbs.
• Hemp seeds are packed with omega-3 fatty acids and various minerals, including potassium, magnesium, and zinc. They make a great addition to salads and protein shakes. An ounce of hemp seeds has 1.3 grams of net carbs.
• Almonds are one of the most popular nuts and are particularly high in vitamin E, an antioxidant that protects cell health. They also contain protein, healthy fats, manganese, and magnesium. There are 2.6 grams of net carbs in an ounce of almonds.
• Pumpkin seeds are a great source of protein and minerals like zinc, magnesium, and iron. They are also rich in antioxidants, which protect against heart disease. Each ounce of pumpkin seeds has 1.2 grams of net carbs.

While the above nuts and seeds are excellent choices for a keto diet, some others should be consumed in moderation due to their higher net carb counts. These include cashews, peanuts, pistachios, chestnuts, and sunflower seeds.

Fruits

Avocados, for example, are often used like a vegetable in savoury dishes, but they are actually a fruit. They are a good source of healthy fats, fibre, vitamin C, vitamin K, potassium, and folate. They are also low in carbohydrates, with around 8.5 grams of carbs and 6.7 grams of fibre per 3.5-ounce fruit.

Olives are another fruit that is suitable for the keto diet. They are high in healthy fats (monounsaturated fatty acids) and low in net carbohydrates, with only 5.18 grams of carbs per cup.

Tomatoes are also a keto-friendly fruit. They are low in calories and carbs, and provide essential nutrients such as lycopene, beta carotene, vitamin C, potassium, and folate.

Other keto-friendly fruits include lemons, limes, raspberries, strawberries, blackberries, blueberries, and coconuts. These fruits are generally low in net carbs and provide various vitamins, minerals, and antioxidants.

When following a keto diet, it is important to monitor your total carbohydrate intake and choose fruits with the least amount of net carbs, which is the total amount of carbohydrate content minus the fibre content.

It is worth noting that some fruits, such as mangoes, grapes, bananas, raisins, dates, and mangoes, have a high sugar content and are not recommended on the keto diet.

Frequently asked questions