Ketogenic Diet: Foods To Boost Ketone Levels

Ketosis is a metabolic state in which the body uses stored fat instead of glucose for fuel. To enter ketosis, you need to reduce your carbohydrate intake and increase your physical activity. A ketogenic diet typically involves eating high-fat, low-carb foods, such as meat, fish, seafood, eggs, vegetables, dairy products, nuts, and berries. Some foods that are high in medium-chain triglycerides (MCTs) and can boost ketone levels include coconut oil, palm kernel oil, and dairy products. Additionally, low-carb fruits and vegetables, such as spinach, tomatoes, celery, rhubarb, avocados, and berries, can support the creation of ketones.

Medium-chain triglycerides (MCTs)

MCTs are made up of medium-chain fatty acids (MCFAs) attached to a glycerol molecule. They are metabolised differently from long-chain triglycerides (LCTs) and provide an immediate energy source for the body and brain. MCTs are quickly broken down and absorbed into the body, going straight to the liver where they can be used as an instant energy source or turned into ketones.

MCTs are available as a supplement in the form of MCT oil, which is a highly concentrated source of MCTs. MCT oil is made via a process called fractionation, which involves extracting and isolating the MCTs from coconut or palm kernel oil.

MCTs may aid weight loss by reducing calorie intake and fat storage, and increasing feelings of fullness, calorie burning, and ketone levels on low-carb diets. They may also help lower blood sugar levels and have been linked to lower cholesterol levels in both animal and human studies.

MCTs are also used to treat malnutrition and disorders that hinder nutrient absorption, such as steatorrhea (fat indigestion) and short bowel syndrome. Evidence also supports the use of MCTs in ketogenic diets treating epilepsy.

Low-carb fruits and vegetables

Fruits

Watermelon, strawberries, avocados, cantaloupe, honeydew, and peaches are all fruits that are low in carbohydrates.

Watermelon is a quintessential summer fruit with the lowest carbohydrate content, packing only 7.55g per 100g of fruit. It is an excellent source of vitamin A and has a high water content, which will fill you up while providing fewer calories.

Strawberries are a popular choice for people watching their carb intake, with 7.68g of carbohydrates per 100g. They are also excellent sources of potassium and vitamin C.

Avocados are fruits with a relatively low carbohydrate content, with an estimated 8.53g of carbohydrates per 100g. Avocados are also a good source of monounsaturated fats, which are known to be beneficial for heart health.

Cantaloupe, honeydew, and peaches are also low-carb fruits, with 8.16g, 9.09g, and 9.54g of carbohydrates per 100g, respectively.

Vegetables

Cucumbers, iceberg lettuce, celery, mushrooms, spinach, Swiss chard, broccoli, bell peppers, zucchini, cauliflower, green beans, lettuce, garlic, kale, tomatoes, Brussels sprouts, radishes, onions, eggplant, cabbage, and artichokes are some of the best low-carb vegetables.

Cucumbers are a refreshing and nutritious addition to any salad, with just 2.16g of carbohydrates per 100g when peeled and 3.63g when unpeeled.

Iceberg lettuce, while not particularly nutrient-dense, has only 2.97g of carbohydrates per 100g.

Celery and mushrooms contain 2.97g and 3.26g of carbohydrates per 100g, respectively.

Spinach, Swiss chard, and broccoli are nutrient-dense leafy greens that provide essential vitamins and minerals. Spinach has 3.63g of carbohydrates per 100g, while Swiss chard has 3.74g, and broccoli has 6g of carbohydrates per 100g.

Bell peppers, zucchini, and cauliflower are also excellent low-carb choices, with 6.03g, 3.11g, and 4.97g of carbohydrates per 100g, respectively.

Other low-carb vegetables include green beans, lettuce, garlic, kale, tomatoes, Brussels sprouts, radishes, onions, eggplant, cabbage, and artichokes.

High-fat fish

Salmon

Salmon is considered one of the best fatty fish for a keto diet. It is rich in omega-3 fatty acids, with King salmon having the highest fat content among all types of salmon. A 6-ounce serving of salmon contains 22 grams of fat, 34 grams of protein, and 354 calories. Fresh salmon has a higher omega-3 content than canned salmon, but the latter still offers significant health benefits. Salmon is also a good source of B vitamins, potassium, and selenium.

Sardines

Sardines are small, oily fish that are commonly canned and packed in water or olive oil. They are a great source of omega-3 fatty acids and other nutrients like vitamin B12 and copper. A 3.75-ounce can of sardines typically contains 11 grams of fat and 23 grams of protein. Sardines canned in olive oil will have a higher fat content, making them an even better option for a keto diet.

Anchovies

Anchovies are another type of oily fish with a decent fat content. While they have lower omega-3 levels than salmon, they are still an excellent source of these fatty acids. A 2-ounce can of anchovies provides 4.4 grams of fat and 13 grams of protein. Anchovies can be eaten straight from the can or added to various dishes.

Mackerel

Mackerel is a fatty fish with omega-3 levels comparable to salmon. Atlantic mackerel is an excellent choice due to its lower mercury levels compared to King and Spanish mackerel. It is also a good source of vitamin D, vitamin B, and selenium. A 3-ounce serving of mackerel offers 2990 mg of omega-3 and provides numerous health benefits.

Arctic Char

Arctic Char is a fatty fish that is often considered a more sustainable and affordable alternative to salmon. It is briny, oily, and packed with nutrients like vitamin B3, selenium, iron, and copper. Arctic Char has a "Best Choice" eco-rating from the Monterey Bay Aquarium Seafood Watch, making it a responsible choice for consumers.

When following a ketogenic diet, it is important to focus on consuming high-fat, low-carb, and moderate-protein foods. These fatty fish options not only fit well within those guidelines but also provide numerous health benefits, making them a delicious and nutritious addition to your keto meals.

Dairy products

Types of Dairy on Keto

Not all dairy products are created equal when it comes to keto. Here are some of the best options:

• Butter: Butter is an excellent source of fat on keto, with zero carbs and about 11 grams of fat per tablespoon. Opt for high-quality grass-fed butter, which is higher in omega-3 fatty acids.
• Cheese: Most types of cheese are very low in carbs and high in fat, making them keto-friendly. Harder cheeses like Parmesan and semi-hard cheeses like Swiss are good options. Soft cheeses like Brie, Mascarpone, and creme fraiche also have minimal carbs.
• Cream: Cream, including whipping and whipped cream, is suitable for keto. However, it's high in calories and saturated fat, so enjoy in moderation.
• Greek Yogurt and Cottage Cheese: These dairy products are high in protein and can help decrease appetite and promote feelings of fullness. Enjoy in moderation, as they contain some carbs.
• Sour Cream: Sour cream has a similar carb content to Greek yogurt and cottage cheese, making it a viable option on keto.
• Cream Cheese: Spread it on celery stalks or strawberries, or add it to sauces for extra creaminess.

Some dairy products are high in carbs and sugar and should be avoided or limited on a ketogenic diet:

• Milk: Whole milk contains 12 grams of carbs per cup, while low-fat or skim milk has even more. This makes milk a poor choice for keto.
• Ice Cream: Ice cream contains too much sugar and will quickly kick you out of ketosis.
• Flavoured Milk: These tend to have a high sugar content and should be avoided.
• Sweetened Yogurts: Some sweetened yogurts can have up to 40 grams of carbs per serving, so they need to be enjoyed in smaller portions or swapped for a lower-carb option.

Pros and Cons of Dairy on Keto

Pros:

• Fat Content: Dairy is a good source of fat, which helps you stay full for longer.
• Snacking Less: Dairy products provide valuable protein, fat, and calories, reducing the urge to snack between meals.
• Nutrients: Dairy is a good source of calcium, phosphorus, and vitamin D, which are important for bone health and hormone regulation.

Cons:

• Sugar Content: Dairy contains lactose, which breaks down into glucose and can push you out of ketosis.
• Lactose Intolerance: Some people have difficulty tolerating lactose, which can lead to gastrointestinal issues like bloating or diarrhoea.
• Overconsumption: It's easy to overdo it with dairy, especially with soft serve or milk. Opt for lower-lactose foods like Greek yogurt and hard cheeses.

Tips for Choosing Dairy on Keto

• Check Labels: Read nutrition labels carefully to make sure your chosen dairy product is low in carbs and doesn't have added sugar.
• Opt for Full-Fat: Choose full-fat dairy products, as they are better for weight loss and improving satiety.
• Fermented Dairy: Go for fermented dairy products like kefir, yogurt, and cheese, as fermentation reduces or eliminates lactose.
• Goat or Sheep Dairy: Goat and sheep milk are less inflammatory than cow's milk due to their casein composition.
• Organic Dairy: Organic dairy products have fewer pesticides and toxins and are more nutritious.

Healthy unsaturated fats

Unsaturated fats are considered beneficial fats because they can improve blood cholesterol levels, ease inflammation, stabilize heart rhythms, and play several other beneficial roles. They are predominantly found in foods from plants, such as vegetable oils, nuts, and seeds.

There are two types of "good" unsaturated fats: monounsaturated fats and polyunsaturated fats. Monounsaturated fats are found in high concentrations in olive, peanut, and canola oils, as well as nuts such as almonds, hazelnuts, and pecans. Polyunsaturated fats, on the other hand, are found in high concentrations in sunflower, corn, soybean, and flaxseed oils.

The American Heart Association suggests that 8-10% of daily calories should come from polyunsaturated fats. There is also evidence that consuming more polyunsaturated fats (up to 15% of daily calories) instead of saturated fats can lower the risk of heart disease.

Monounsaturated Fats

Monounsaturated fats are a type of unsaturated fat with a variety of health benefits. They are known to improve blood cholesterol levels, ease inflammation, and stabilize heart rhythms. Additionally, they can help lower the risk of heart disease.

Good sources of monounsaturated fats include:

• Olive oil
• Peanut oil
• Canola oil
• Nuts, such as almonds, hazelnuts, and pecans

Polyunsaturated Fats

Polyunsaturated fats are another type of unsaturated fat with multiple health benefits. They help improve blood cholesterol levels, reduce inflammation, and promote overall heart health.

Omega-3 fats are an important type of polyunsaturated fat that can be obtained from fish or plant sources. According to the American Heart Association, adults should consume fish 2-3 times a week to get enough omega-3 fats.

Good sources of polyunsaturated fats include:

• Sunflower oil
• Corn oil
• Soybean oil
• Flaxseed oil
• Canola oil
• Fish, such as salmon and mackerel
• Nuts and seeds, such as walnuts and flax seeds

Frequently asked questions