Keto Meal Basics: What To Eat And Avoid

The ketogenic diet, or keto diet, is a low-carb, high-fat diet. The diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, which causes your body to burn fat for energy. Meals on the keto diet tend to consist of animal proteins and plant and animal fats with non-starchy vegetables.

What to eat on a keto diet

A ketogenic diet is a high-fat, low-carb diet that can help with weight loss. The diet involves reducing your carbohydrate intake and replacing it with fat, which puts your body into a metabolic state called ketosis. In this state, your body uses fat for energy instead of carbohydrates.

Animal Proteins

Fish and shellfish are keto-friendly options. Salmon and other fatty fish are rich in B vitamins, potassium, and selenium. They are also associated with lower insulin levels and increased insulin sensitivity. Meat and poultry are also staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals. Eggs are another excellent source of protein for keto as they contain less than 1 gram of carbs and about 6 grams of protein.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet as most varieties are very low in carbs and high in fat. Plain Greek yogurt and cottage cheese are also suitable in moderation. Cream and half-and-half are ideal for keto as they are very low in carbs and high in fat. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly options.

Vegetables

Green leafy vegetables, such as spinach, kale, and collard greens, are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Peppers, summer squashes like zucchini, and high-fat veggies like avocados and olives are also suitable for keto. Other non-starchy vegetables like cauliflower, spaghetti squash, and low-carb root veggies like jicama and turnips can be used as substitutes for high-carb foods.

Plant-Based Foods

Nuts and seeds are healthy, high-fat, and low-carb options. Berries, particularly raspberries and strawberries, are also suitable for keto in moderation. Shirataki noodles are a fantastic addition to the keto diet as they are very low in carbs and calories. Dark chocolate and cocoa powder, when consumed in moderation, can also be part of a keto diet.

Fats and Oils

Olive oil, butter, ghee, avocado oil, and coconut oil are good choices for fats and oils on a keto diet.

Beverages

Unsweetened coffee, tea, and sparkling water are keto-friendly beverage options. Heavy cream can be added to coffee or tea, but "light" coffee and tea lattes should be avoided. Alcoholic beverages like vodka and tequila mixed with soda water can also be consumed occasionally on a keto diet.

What not to eat on a keto diet

A ketogenic diet is a very low-carb, high-fat diet that shares similarities with Atkins and low-carb diets. Typically, a keto diet consists of 70% fat, 20% protein, and only 10% carbs.

To achieve the correct balance, it is important to avoid certain foods. Here is a list of foods to avoid on a keto diet:

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, and candy.
• Grains or starches: Wheat-based products, rice, pasta, and cereal.
• Fruit: All fruit, except small portions of berries like strawberries.
• Beans or legumes: Peas, kidney beans, lentils, and chickpeas.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, and parsnips.
• Low-fat or diet products: Low-fat mayonnaise, salad dressings, and condiments.
• Some condiments or sauces: Barbecue sauce, honey mustard, teriyaki sauce, and ketchup.
• Unhealthy fats: Processed vegetable oils and mayonnaise.
• Alcohol: Beer, wine, liquor, and mixed drinks.
• Sugar-free diet foods: Sugar-free candies, syrups, puddings, sweeteners, and desserts.

It is also important to note that while some vegetables are encouraged on a keto diet, others should be avoided. These include:

Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas, and pumpkin.

Additionally, when it comes to dairy, full-fat options such as unsweetened yogurt, butter, and cream are recommended. However, it is best to limit or avoid low-fat dairy products, as they may contain added sugars.

Keto-friendly snacks

A ketogenic diet is a low-carb, high-fat diet that shares similarities with Atkins and low-carb diets. The diet aims to put your body in a metabolic state called ketosis, where fat is burned for energy instead of carbohydrates.

• A handful of nuts or seeds
• One or two hard-boiled or deviled eggs
• Keto-friendly snack bars
• Full-fat Greek yogurt mixed with nut butter and cocoa powder
• Bell peppers and guacamole
• Strawberries and plain cottage cheese
• Celery with salsa and guacamole
• Smaller portions of keto meals

Some other keto-friendly snack ideas include:

• Mini frittatas or egg muffins
• Caprese salad skewers
• Caesar salad bites
• Cajun-style shrimp and bell pepper kebabs
• Veggie sticks with nut butter
• Salmon salad celery boats
• Keto sushi rolls
• Collard green sandwich wraps
• Avocado egg salad
• Veggie sticks with guacamole
• Bone broth
• Keto-friendly smoothies
• Mixed nuts
• Fermented vegetables
• Olives
• "Fat bombs"
• Buffalo cauliflower bites
• Flax crackers with cheese
• Yogurt
• Stuffed mushrooms
• Meatball sliders
• Dill pickle wraps
• Raspberries with cottage cheese
• Zucchini chips
• Deviled eggs with cream cheese
• Homemade fruit leather
• Cauliflower hummus with veggies
• Stuffed mini bell peppers
• Keto granola bars
• Tuna cucumber bites

Keto meal plan for a week

A keto diet is a low-carb, high-fat diet that can help with weight loss and lower the risk of certain diseases. Here is a week-long keto meal plan:

Monday

• Breakfast: Veggie and egg muffins with tomatoes
• Lunch: Chicken salad with olive oil, feta cheese, olives, and a side salad
• Dinner: Salmon with asparagus cooked in butter

Tuesday

• Breakfast: Egg, tomato, basil, and spinach omelet
• Lunch: Almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake with a side of sliced strawberries
• Dinner: Cheese-shell tacos with salsa

Wednesday

• Breakfast: Nut milk chia pudding topped with coconut and blackberries
• Lunch: Avocado shrimp salad
• Dinner: Pork chops with Parmesan cheese, broccoli, and salad

Thursday

• Breakfast: Omelet with avocado, salsa, peppers, onion, and spices
• Lunch: A handful of nuts and celery sticks with guacamole and salsa
• Dinner: Chicken stuffed with pesto and cream cheese, and a side of grilled zucchini

Friday

• Breakfast: Sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries
• Lunch: Ground beef lettuce wrap tacos with sliced bell peppers
• Dinner: Loaded cauliflower and mixed veggies

Saturday

• Breakfast: Cream cheese pancakes with blueberries and a side of grilled mushrooms
• Lunch: Zucchini and beet "noodle" salad
• Dinner: White fish cooked in olive oil with kale and toasted pine nuts

Sunday

• Breakfast: Fried eggs with mushrooms
• Lunch: Low-carb sesame chicken and broccoli
• Dinner: Spaghetti squash Bolognese

Keto-friendly drinks

The ketogenic diet (or keto diet) is a low-carb, high-fat diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy.

• Water (still or sparkling)
• Tea (black, green, or herbal)
• Coffee (unsweetened or with a keto-friendly sweetener)
• Diet soda (although these may be best avoided due to their artificial sweeteners)
• Sparkling water (flavoured or unflavoured)
• Vegetable juice (although fruit juice is typically too high in sugar)
• Milk alternatives (unsweetened plant-based milks such as almond or coconut milk)
• Energy drinks (although these may be best avoided due to their potential negative impact on health)
• Sports drinks (although these usually contain a lot of sugar, so try to find a stevia-sweetened alternative)
• Alcoholic beverages (such as low-carb beer, hard seltzers, or spirits like vodka, whiskey, rum, or tequila)

Drinks that are high in carbs and sugar should be avoided on the keto diet. This includes sugary soft drinks, fruit juice, milk, and sweetened milk alternatives.

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