Brenda Khan
The keto diet is a low-carb, moderate-protein, and high-fat diet plan that helps people lose weight, cleanse their bodies of extra sugars, and improve their overall health. The primary goal of a keto diet is to reduce carbs in your body and rely on fats as an energy source instead of glucose. This process is known as ketosis. A typical day of eating on the keto diet might include coffee with cream for breakfast, a vegetable and egg scramble, a salad with chicken and avocado for lunch, and a grass-fed steak stir-fry with low-carb veggies over cauliflower rice for dinner. Snacks might include nuts, hard-boiled eggs, or keto baked goods. It's important to drink plenty of water and watch your intake of processed meats and cheeses.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Proteins | Moderate to high |
| Fats | High |
| Sugar | Low |
| Alcohol | Allowed in moderation |
| Vegetables | Non-starchy, low-carb |
| Fruits | Low-glycemic |
| Meat | Processed meat limited |
| Dairy | Butter, cream, whole-fat yogurt, whole-fat cheeses |
| Eggs | Whole eggs |
| Nuts | Macadamia, pecans, almonds, chia seeds, flaxseeds, peanuts, pumpkin seeds, walnuts |
| Drinks | Water, sparkling water, unsweetened green tea, non-sugary coffee, keto smoothies |
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What You'll Learn
- Breakfast: Coffee, eggs, bacon, sausage, or keto smoothies
- Lunch: Salads with chicken or salmon, leafy greens, veggies, and keto-friendly dressings
- Dinner: Grass-fed steak, low-carb veggies, and cauliflower rice
- Snacks: Nuts, olives, pickles, boiled eggs, cheese, and keto-friendly baked goods
- Drinks: Water, sparkling water, unsweetened green tea, and non-sugary coffee
Breakfast: Coffee, eggs, bacon, sausage, or keto smoothies
For those on the ketogenic diet, breakfast can be a challenging meal to keep exciting. The classic combination of eggs and bacon can get repetitive, so it's worth having a few alternative ideas up your sleeve.
A keto breakfast casserole is a great option for mixing things up. This protein-rich meal includes bacon, sausage, cheese, eggs, and vegetables. To make it, cook and stir the bacon and sausage, then add vegetables like pepper, zucchini, and kale. Whisk eggs with cream, salt, pepper, onion powder, garlic powder, paprika, and oregano. Pour the egg mixture over the meat and vegetables, then sprinkle with cheddar and Gruyere cheese. Bake until set and slightly puffed, and you have a delicious, hearty breakfast that will keep you full until lunch.
If you're looking for an egg-free option, try pairing homemade sage sausage patties with bacon-wrapped avocado wedges and cottage cheese. Or, for a quick breakfast, whip up some keto granola and enjoy it with cream or full-fat yogurt.
For a more portable option, try fajita egg cups. These can be made ahead of time and are perfect for grabbing on busy mornings. They're a tasty combination of cheese and spices, providing a kick of flavour to start your day.
Of course, a keto breakfast doesn't have to be savoury. You can enjoy a slice of low-carb cake with your morning coffee. Try a rhubarb cake with a crumb topping, which has 29 grams of fat, 6 grams of net carbs, and 12 grams of protein.
Speaking of coffee, a keto-friendly option is to make 'bulletproof' coffee, adapted from traditional Tibetan and Ethiopian butter coffee. This involves blending coffee with butter, MCT oil, or coconut oil, creating a frothy, tasty drink that will fuel your day and provide additional health benefits.
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Lunch: Salads with chicken or salmon, leafy greens, veggies, and keto-friendly dressings
For a keto-friendly lunch, you could try a salad with chicken or salmon, leafy greens, veggies, and a keto dressing. This is a great way to get your nutrients while keeping it low carb.
Start with a base of leafy greens such as spinach, lettuce, kale, or cabbage. Spinach is extremely low in carbs at just 1 gram of net carbs per 100-gram serving, and it's versatile, too—use it raw, sautéed, or even baked into chips. Lettuce and kale also have very low carb counts, with 2 and 3 grams of net carbs, respectively.
Next, add some veggies. Good keto options include asparagus, zucchini, cucumbers, avocado, tomatoes, and green peppers. These vegetables are all relatively low in carbs, with counts ranging from 2 to 5 grams of net carbs per 100-gram serving. Just be mindful of your portions, as even these keto-friendly veggies can add up if you're aiming for very low carb intake.
For your protein, grilled chicken or salmon are excellent choices. Both are lean proteins that will keep you full and satisfied.
Finally, top your salad with a keto-friendly dressing. You can make your own by combining oil and vinegar in a 1:1/3 ratio and adding your favorite herbs and spices. You can also make a creamy garlic aioli by mixing mayonnaise, garlic, lemon juice, and salt and pepper to taste. Just be sure to check the labels on your ingredients, as some condiments can have added sugars and carbs.
There you have it—a delicious and nutritious keto lunch that will fuel your body and keep you on track with your dietary goals!
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Dinner: Grass-fed steak, low-carb veggies, and cauliflower rice
For dinner, you could try a grass-fed steak with low-carb veggies and cauliflower rice. Grass-fed beef is a leaner, more nutritious option than grain-fed beef, containing up to 350% more omega-3 fats. It's also a more ethical choice, as the cattle are allowed to graze on natural grasses and forage, avoiding the use of hormones and antibiotics. A 150-gram grass-fed Australian tenderloin steak contains approximately 11.4 grams of fat, compared to 32.7 grams in grain-fed steak.
When selecting low-carb veggies, go for leafy greens such as spinach, kale, lettuce, cabbage, and asparagus. Spinach is extremely versatile and can be used raw in salads, baked into chips, sautéed, or creamed. Kale is also a great option, with a slightly higher carb count than spinach but a more robust flavour. It can be enjoyed raw, baked into chips, sautéed in lard, or used as a pasta substitute. Other low-carb veggies to consider include zucchini, cucumbers, and green bell peppers.
Cauliflower rice is a delicious, low-calorie side dish that pairs perfectly with your steak and veggies. You can make it with fresh or frozen cauliflower by roasting it in the oven with olive oil, garlic salt, and pepper. Spread the cauliflower in an even layer on a baking sheet and roast for 20-25 minutes, stirring halfway through, until golden brown.
Remember to keep an eye on your total carb intake for the day, aiming for fewer than 20 grams if you're on a strict ketogenic diet. Enjoy your keto-friendly dinner!
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Snacks: Nuts, olives, pickles, boiled eggs, cheese, and keto-friendly baked goods
When it comes to keto-friendly snacks, nuts, olives, boiled eggs, cheese, and keto-baked goods are all great options.
Let's start with nuts. Macadamia, pecan, Brazil, walnuts, hazelnuts, peanuts, and almonds are all keto-friendly options. These nuts are relatively low in carbs and can be enjoyed as a snack, but it's important to remember that they are calorie-dense due to their high fat content. So, while nuts are a healthier alternative to potato chips or candy, it's best to limit your consumption if you're trying to lose weight.
Olives are another excellent keto snack. They are rich in healthy monounsaturated fats, low in calories, and almost devoid of carbs. Plus, they are loaded with antioxidants. Just keep in mind that olives can be high in sodium.
Boiled eggs are a fantastic keto snack option. Eggs have a low energy-to-nutrient-density ratio, and a large egg contains around 0.5-0.7g of carbs, mostly in the yolk. You can also get creative and make carbonara deviled eggs loaded with cheese and topped with crispy pancetta bits.
Cheese is another keto-friendly food, and full-fat varieties are best. Cheddar, bleu cheese, feta, mozzarella, Parmesan, Asiago, and aged mozzarella are all great options. You can enjoy them as string cheese or wedges, or get creative and make keto cheese crisps by melting shredded cheese in a pan.
Finally, there are plenty of keto-friendly baked goods you can enjoy as snacks. Some examples include cookie dough fat bombs, keto peanut butter cups, keto cereal, and zucchini chips.
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Drinks: Water, sparkling water, unsweetened green tea, and non-sugary coffee
Water is an essential drink for those on a keto diet, as it helps to regulate body temperature and maximize physical performance. Staying hydrated is especially important when eating low-carb to avoid "keto flu". It is also a great way to avoid sugary drinks.
Sparkling water is another great option, providing an added dash of flavor without any carbs or calories. La Croix is a popular choice.
Unsweetened tea is also keto-friendly, as it is carb- and calorie-free. Tea is rich in antioxidants and has many health-promoting properties, such as reducing the risk of high blood pressure and blood sugar, as well as protecting against cancer and promoting cognitive function. Tea may also improve the functioning of blood vessels to help keep your heart healthy. If you are drinking tea in the afternoon or evening, opt for a caffeine-free herbal variety, such as chamomile, so it doesn't impact your sleep. Iced tea with a squeeze of lime or lemon juice is also a refreshing option.
Coffee can also be enjoyed on a keto diet, either black or with keto-friendly creamers. Drinking 2-3 cups of coffee per day may lower the risk of cardiovascular disease. However, it is important to limit caffeine intake to less than 400 mg per day.
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Frequently asked questions
The keto diet is a low-carb, moderate-protein, and high-fat diet plan that helps people lose weight, cleanse their bodies of extra sugars, and improve their overall health.
Foods that are keto-friendly include meat, poultry, fish, eggs, dairy, and nuts. Vegetables that are low in carbs, such as broccoli, mushrooms, tomatoes, peppers, and greens, are also keto-friendly.
Foods that are high in carbs, such as baked goods, wheat bread, crackers, doughnuts, and cookies, should be avoided on the keto diet. Sugar-containing drinks and fruit juices should also be avoided, as sugar is an essential part of these beverages.
Water, sparkling water, unsweetened green tea, and non-sugary coffee are all keto-friendly beverage options. Keto smoothies made with cocoa, coconut milk, and avocados are also a good choice.
To stick to the keto diet, it is recommended to set a start date, reorganize your pantry and refrigerator to remove high-carb foods, and make a weekly meal plan. It is also important to drink plenty of fluids and supplement with electrolytes to avoid the "keto flu" in the early stages of the diet.
