Keto Diet Basics: Crafting Your Ideal Keto Meal

The ketogenic diet is a low-carb, high-fat diet that aims to put your body into a metabolic state called ketosis, where it burns stored fat for energy instead of carbohydrates. The keto diet typically limits carbs to 20-50 grams per day, while increasing fat intake and moderating protein consumption. This shift in metabolism can lead to weight loss and improved blood sugar control, which may be beneficial for those with type 2 diabetes.

The ideal keto meal consists of foods high in fat and low in carbs, such as fatty fish, meat, eggs, nuts, seeds, healthy oils, and non-starchy vegetables. It's important to note that not all fats are created equal; focus on healthy fats like olive oil, avocado oil, and nuts, while limiting unhealthy fats like processed vegetable oils.

Here's an example of an ideal keto meal: grilled salmon with spinach sautéed in sesame oil, served with a side of steamed broccoli and asparagus. This meal is high in healthy fats from the salmon and oils, moderate in protein from the salmon, and low in carbs from the non-starchy vegetables. It's also packed with essential nutrients like omega-3 fatty acids, vitamins, and minerals.

Animal proteins

When it comes to meat, it is recommended to choose grass-fed meat whenever possible, as it contains more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals. Examples of meat that can be included in a keto diet are beef, venison, pork, organ meats, and bison.

Poultry is also a great option, with chicken and turkey being the most popular choices. These are versatile and can be prepared in a variety of ways to suit different tastes and preferences.

For seafood, fatty fish like salmon, sardines, mackerel, canned tuna, and herring are excellent choices. They are not only carb-free but also rich in B vitamins, potassium, and selenium. Shellfish, such as shrimp, crabs, oysters, and octopus, can also be included in the keto diet, but it is important to carefully track their carb content as it varies by type.

In addition to meat, poultry, and seafood, eggs are another important source of animal protein on the keto diet. Each large egg contains less than 1 gram of carbs and about 6 grams of protein, making them an ideal choice. It is recommended to consume whole eggs rather than just egg whites, as most of the nutrients are found in the yolk, including antioxidants that protect eye health.

When planning meals on the keto diet, it is important to include a variety of animal proteins to ensure adequate intake of essential amino acids and to maintain a well-balanced diet.

Dairy and dairy alternatives

Firstly, it's important to note that some people are allergic or intolerant to dairy. If this is the case for you, it's best to avoid dairy altogether and get your fat and protein from meat, fish, olive oil, coconut oil, avocados, nuts, seeds, and eggs. You can also get a calcium boost from sardines, spinach, and turnip greens.

Now, let's look at the different types of dairy and how they fit into a keto diet:

Butter

Butter is a keto-friendly option as it has zero carbs and is high in fat. Ghee, or clarified butter, is also a good choice as it has had all the lactose and whey removed, making it essentially carb-free.

Cheese

Most cheeses are very low in carbs and high in fat, making them a great fit for keto. Hard and semi-hard cheeses like Parmesan, Swiss, cheddar, and Monterey Jack are excellent choices as they have fewer carbs than soft cheeses. Soft cheeses like Brie, Mascarpone, and Creme Fraiche are also keto-friendly, with less than 1 gram of carbs per ounce.

Cream

Heavy or whipping cream is doable on keto, but it's important to consume it in moderation as it is high in calories and saturated fat.

Yogurt and Cottage Cheese

Plain Greek yogurt and cottage cheese are nutritious, high-protein foods that can be eaten in moderation on keto. They are higher in carbs than other dairy options, with about 11 grams of carbs per cup, so it's important to keep your portions in check.

Milk

Milk is not a great option on keto as it is high in carbs. Whole milk has 12 grams of carbs per cup, while low-fat and skim milk have even more.

Dairy Alternatives

If you're looking for dairy alternatives on keto, unsweetened plant-based milk like soy, almond, and coconut milk are good choices. Just be sure to avoid oat milk as it is too high in carbs. Unsweetened coffee and tea are also keto-friendly beverage options.

Green leafy vegetables

Dark leafy greens, such as spinach, kale, and collard greens, are especially nutritious, containing high amounts of vitamin K and iron. These vegetables can be added to meals without significantly increasing the carb count.

• Salad greens: lettuce, baby spinach, arugula, escarole, and frisee
• Cooking greens: bok choy, collard greens, mustard greens, kale, spinach, Swiss chard, and cabbage
• Herbs: thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass

These leafy greens can be consumed in a variety of ways. They can be eaten raw in salads, baked into chips, sautéed, or used as a base instead of pasta. For example, spinach can be used raw in salads, baked, sautéed, or creamed. Kale can be enjoyed raw in salads, baked into chips, sautéed in lard, or used as a pasta substitute.

In addition to their nutritional benefits, leafy greens can also be seasoned with healthy fats, such as butter, lard, coconut oil, avocado oil, or ghee, to make them even more keto-friendly.

High-fat veggies

Avocados and olives are technically fruits, but they are unique among vegetables in that they are relatively high in fat. They also contain fibre and are low in net carbs. Avocados are packed with nutrients and healthy fats, and can be sliced, mashed, or baked. Olives contain oleuropein, an antioxidant with anti-inflammatory properties that may protect your cells from damage.

Other High-Fat Veggies

• Asparagus – filling, highly nutritious, and very low in carbs, asparagus goes well with a high-fat sauce such as hollandaise or béarnaise.
• Broccoli – can be used as a substitute for pasta, rice, or potatoes. It can be steamed, fried in butter, drizzled in cheese sauce, roasted with bacon, or baked au gratin.
• Brussels sprouts – these baby cabbages are excellent roasted until crispy or served in a creamy sauce.
• Zucchini – if you miss potatoes, try zucchini fries or zucchini chips. Zucchini can also be spiralized to make keto pasta.
• Spinach – extremely low in carbs, spinach can be used raw in salads, baked into chips, sautéed, or creamed.
• Kale – slightly higher in carbs than spinach, but kale is a flavorful veggie. Enjoy it raw in salads, baked into chips, sautéed, or used as a base instead of pasta.
• Green beans – can be roasted, steamed, or stewed, but may taste even better cooked in bacon fat or butter.

Keto-Friendly Veggies

When choosing keto-friendly veggies, remember that above-ground vegetables are generally lower in carbs. In contrast, below-ground vegetables, also known as root vegetables, contain more carbs and are not a great choice for keto. Here are some examples of keto-friendly veggies:

• Salad greens: lettuce, baby spinach, arugula, escarole, and frisee
• Cooking greens: bok choy, collard greens, mustard greens, kale, spinach, Swiss chard, and cabbage
• Herbs: thyme, sage, mint, oregano, dill, parsley, cilantro, basil, rosemary, and lemongrass
• Peppers: bell peppers, jalapeños, and poblano peppers
• Summer squashes: yellow squash and zucchini

Other non-starchy vegetables

When following a ketogenic diet, it's important to eat plenty of non-starchy vegetables. These are low in calories and carbohydrates, but packed with nutrients and antioxidants.

Cauliflower is a versatile non-starchy vegetable that can be used as a rice or mashed potato substitute. Spaghetti squash is another great alternative to pasta. Low-carb root vegetables such as jicama and turnips can be roasted or made into fries.

Other keto-friendly vegetables include leafy greens (salad greens, spinach, arugula, kale, collard greens, bok choy, Swiss chard, and cabbage), peppers, summer squashes (yellow squash and zucchini), asparagus, celery, cucumbers, mushrooms, and broccoli.

These vegetables can be enjoyed in a variety of ways and are a great way to add bulk to your meals without increasing the carb count.

Frequently asked questions