Keto Diet: What Foods Are Allowed?

The keto diet is a high-fat, low-carbohydrate diet that aims to induce ketosis, a metabolic state in which the body burns fat as its main fuel source instead of carbohydrates. The diet typically limits carbs to 20-50 grams per day, with fat comprising 55-60% of calories and protein making up 30-35%.

So, what can you eat on a keto diet? A lot of animal proteins, such as meat, fish, and eggs, are allowed. Dairy products like cheese, cream, and butter are also permitted, as are plant-based foods like nuts, seeds, and certain fruits and vegetables. When it comes to beverages, unsweetened coffee, tea, and sparkling water are good options.

While on keto, it's important to be mindful of your fat intake and choose healthy options like olive oil, coconut oil, and avocado. Additionally, it's crucial to monitor your carbohydrate intake and avoid starchy vegetables like potatoes and sweet potatoes, as well as grains, legumes, and most fruits.

Animal proteins, including fish, shellfish, meat and poultry

Animal proteins are a staple of the keto diet, with meat and poultry considered core foods. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.

Meat and poultry can include chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage (in limited amounts). It may be best to opt for grass-fed meat, as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.

Fish and shellfish are also keto-friendly. Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity in people who are overweight. They are also rich in B vitamins, potassium, and selenium. Shellfish, such as shrimp and most crabs, contain no carbs, while oysters and octopus do, so these should be consumed carefully to stay within the daily carb range.

The American Heart Association recommends that adults over 18 years old eat 8–10 ounces of seafood per week. Similarly, a study of the Danish population found that eating the recommended amount of fish while reducing red and processed meats could help Danes gain more than 7,000 years of healthy life annually.

Eggs are another great source of animal protein on the keto diet. Each large egg contains less than 1 gram of carbs and about 6 grams of protein. They also trigger hormones that increase feelings of fullness. It is important to eat whole eggs, as most of an egg's nutrients are found in the yolk, including the antioxidants lutein and zeaxanthin, which protect eye health.

Dairy and dairy alternatives, such as cheese, Greek yoghurt, cottage cheese, and cream

Dairy and dairy alternatives are a great way to get your calcium fix while on the keto diet. Here's a detailed breakdown of some keto-friendly dairy and dairy alternatives:

Cheese

Cheese is a staple in the keto diet as it is high in fat and free of carbohydrates. It's also a good source of protein and calcium. Cheddar cheese, for example, has about 1 gram of carbohydrates, 6 grams of protein, and a good amount of calcium per ounce. Other types of cheese, such as ricotta, have been shown to help reduce the loss of muscle mass and strength associated with ageing. When choosing cheese, opt for natural varieties without added sweeteners.

Greek Yogurt and Cottage Cheese

Plain Greek yogurt and cottage cheese are excellent sources of protein and calcium. They can be consumed in moderation on keto, as they do contain some carbohydrates. Both have been shown to help decrease appetite and promote feelings of fullness. You can enjoy them as a snack on their own or combine them with chopped nuts, cinnamon, or other spices for a quick keto treat.

Cream and Half-and-Half

Cream and half-and-half are also suitable for the keto diet as they are very low in carbohydrates and high in fat. They are popular additions to coffee or used as substitutes for small amounts of milk in cooking. Like other fatty dairy products, they are rich in CLA (conjugated linoleic acid), which may promote fat loss. However, it is recommended to consume these products in moderation, as excessive intake of saturated fat may have negative health implications.

Unsweetened Plant-Based Milk

Unsweetened varieties of soy, almond, coconut, and other plant-based milk are also keto-friendly. When choosing plant-based milk, avoid oat milk and rice milk, as they tend to have higher net carbs. Additionally, ensure that the milk is unsweetened, as sweetened options contain too much sugar to be considered keto-friendly.

Vegetables, especially non-starchy, green, leafy 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 vegetables to eat on a keto diet are leafy, salad greens and other non-starchy vegetables. These include spinach, kale, lettuce, asparagus, avocado, cucumber, cabbage, broccoli, zucchini, green beans, peppers, eggplant, cauliflower, and olives. These vegetables are packed with vitamins, minerals, and antioxidants, while being low in carbs.

Vegetables that grow above the ground are generally lower in carbs and are usually the best keto options. Root vegetables that grow underground, such as potatoes, sweet potatoes, and beets, are higher in starch and carbs and should be avoided or limited.

When following a keto diet, it's recommended to consume 20-50 grams of net carbs from vegetables each day. This means focusing on vegetables with less than 5 grams of net carbs per 100-gram serving. You can eat these vegetables relatively freely without worrying about exceeding your carb limit.

For vegetables with slightly higher carb counts, such as Brussels sprouts, bell peppers, and green beans, it's important to be more mindful of portion sizes to stay within your desired carb range.

In addition to being low in carbs, some vegetables are also high in healthy fats, such as avocado and olives. These vegetables can be especially beneficial on a keto diet, as the diet emphasizes high-fat foods.

Plant-based foods, including nuts, seeds, berries, and oils

Plant-Based Foods, Nuts, Seeds, Berries, and Oils

The keto diet is a low-carb, high-fat diet. While challenging, it allows for the consumption of many nutritious foods. Below is a list of plant-based foods, including nuts, seeds, berries, and oils, that are suitable for the keto diet.

Nuts

Nuts are healthy, high in fat, and low in carbs. They are linked to a reduced risk of heart disease, certain cancers, depression, and other chronic diseases. The following nuts are the lowest in carbs and, therefore, the best for keto:

• Brazil nuts
• Pecans
• Macadamia nuts
• Walnuts
• Hazelnuts
• Peanuts
• Almonds

Nuts can be enjoyed as a snack, added to salads, or ground into nut butter. However, it is important to note that nuts are high in calories, so if you are trying to lose weight, overeating nuts may be problematic.

Seeds

Seeds are also high in fat and low in carbs, making them a good fit for the keto diet. Some seeds that are suitable for keto include:

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

Seeds can be added to smoothies, protein shakes, keto crackers, or used to make chia pudding.

Berries

Most fruits are too high in carbs to be suitable for the keto diet. However, berries are an exception. Small amounts of raspberries, blackberries, and strawberries are usually fine, while blueberries should be eaten in moderation or avoided.

Oils

The best keto-friendly cooking oils include:

• Coconut oil
• Olive oil
• Avocado oil

These oils are made from naturally fatty foods, which require less processing to extract the oil. Coconut oil has a low smoke point, so it is better suited for baking and low-heat cooking. Olive oil is best used for low-heat cooking or added to dishes after they have been cooked, as it is not as stable at high temperatures. Avocado oil has a high smoke point, making it suitable for frying.

Animal fats, butter, and ghee are also suitable for keto cooking.

Beverages, such as unsweetened coffee, tea, and sparkling water

Beverages are an important part of the keto diet, but it's crucial to choose the right ones. Here's a detailed guide to help you navigate the world of keto-friendly drinks, focusing on unsweetened coffee, tea, and sparkling water.

Unsweetened Coffee

Unsweetened coffee is a staple for many on the keto diet. It contains no carbohydrates, making it an ideal beverage choice. The caffeine in coffee provides a boost to your metabolism and may enhance your physical performance, alertness, and mood. Coffee also contains chlorogenic acid, an antioxidant that may aid in weight loss.

When drinking coffee on keto, you have a variety of options. You can opt for simple black coffee, such as espresso or iced coffee, which contain zero calories and carbs. Alternatively, you can add a splash of heavy cream to boost the healthy fat content. If lattes are your preference, choose unsweetened coconut milk or unsweetened almond milk for a smooth and comforting cup.

It's worth noting that while caffeine has its benefits, it is a stimulant, so moderation is key. For adults, it's recommended to stay within 400 milligrams of caffeine per day.

Unsweetened Tea

Tea, both hot and iced, is another excellent beverage option on the keto diet. Like coffee, tea contains zero carbohydrates and is rich in antioxidants. The health benefits of tea have been well-documented, ranging from potential anti-aging and metabolic advantages to possible cancer prevention and improved cardiovascular health.

When it comes to tea, you have a variety of choices. Black tea, such as Earl Grey or English Breakfast, offers a robust flavor and higher caffeine content. Green tea, including varieties like sencha and matcha, has a more delicate flavor and less caffeine. Herbal teas, such as chamomile, peppermint, and ginger root, not only offer medicinal benefits but also provide a creative and flavorful way to stay hydrated.

To enhance your tea, consider adding heavy cream and a keto-friendly sweetener like stevia, erythritol, or allulose.

Unsweetened Sparkling Water

Sparkling water is an excellent keto-friendly alternative to soda. It is often flavored but remains unsweetened, making it a low-carb choice. You can find a variety of brands offering flavored sparkling water, such as Perrier, Aura Bora, and Hint.

If you're feeling adventurous, you can even make your own sparkling water at home using a carbonator. This allows you to customize your beverage by adding flavors or a squeeze of lemon or lime juice for a refreshing twist.

In summary, when following a keto diet, unsweetened coffee, tea, and sparkling water are excellent beverage choices. They provide hydration, flavor, and variety while keeping you in line with your keto goals. Remember to be mindful of any additions or sweeteners, as hidden sugars can disrupt ketosis. Enjoy your keto journey, and cheers to your health!

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