Keto Diet: No Carbs, No Problem!

The Ketogenic diet, or keto, is a low-carb, high-fat, and moderate-protein diet. The aim is to put the body into a metabolic state called ketosis, where the body breaks down stored fat into molecules called ketone bodies to use for energy. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates.

A keto diet typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. It is considered a restrictive diet and can be hard to follow over the long term.

There are no strict rules for a no-carb diet, but it is an extreme version of keto. It eliminates almost all carbs, including whole grains, fruits, and vegetables. While studies show that decreasing carb intake can help with weight loss and may have health benefits, completely eliminating carbs is highly restrictive and most likely unnecessary.

A no-carb diet can provide certain benefits, such as lowering blood pressure, but it can also cause side effects and may be challenging to maintain. It is not recommended for those with eating disorders, children, cholesterol hyper-responders, and pregnant or nursing people.

No-Carb Fats and Oils

Fats and oils are the only true zero-carb options for cooking. The quality of these fats and oils is essential, as some oils use chemicals in their processing, and the fatty acid profile can be suboptimal. For example, most vegetable oils are high in omega-6 fatty acids, which can be inflammatory when consumed in excess.

• Olive oil (all varieties)
• 100% grass-fed butter
• MCT oil
• Animal fats (including lard)
• Coconut oil
• Avocado oil
• Butter
• Ghee

No-Carb Seafood

Seafood is a great option for those on a no-carb or keto diet. It is a naturally lean meat that is high in protein and contains healthy Omega-3 and Omega-6 fatty acids.

Salmon is an excellent choice for a no-carb meal. A 3.5-ounce (100g) serving of Atlantic salmon has 21 grams of protein, 4.4 grams of fat, and absolutely no carbs. It is also an excellent source of selenium, potassium, and B-complex vitamins.

Mackerel is another good option, with 14 grams of fat, zero carbs, and 18.6 grams of protein per 100-gram serving. It is also a great source of vitamin D, magnesium, potassium, and selenium.

Trout is also a good choice, with 5.4 grams of fat, zero carbs, and 21 grams of protein per 100-gram serving. Like salmon and mackerel, it is a great source of B-complex vitamins, potassium, magnesium, and selenium.

Other no-carb seafood options include shrimp, bay scallops, and flounder.

When preparing no-carb seafood, simple recipes that highlight the natural flavors of the fish are best. For example, salmon can be brushed with olive oil and sprinkled with salt and pepper before being grilled, broiled, or baked. Mahi-mahi, a fish with a sweet and mild flavor, can be prepared with a light lemon and garlic sauce.

In addition to being no-carb, seafood is also very nutritious. It is high in omega-3 fatty acids, which have a positive impact on cardiovascular health and can help reduce the risk of heart disease and stroke. Omega-3 fatty acids also play a role in mental health and can help combat depression, anxiety, and ADHD symptoms in children.

Seafood is also a good source of protein, which is essential for preserving lean body mass and maintaining the proper functioning of tissues and organs. It is also a good source of collagen, the most abundant protein in the body, which is important for hair, skin, and nail health.

Overall, seafood is a healthy and delicious option for those following a no-carb or keto diet. It is high in protein and healthy fats, while containing zero carbs. It is also a good source of important vitamins and minerals, making it a nutritious and well-rounded addition to any meal.

No-Carb Meat

Meat is a good source of protein and fat, which are essential for a no-carb diet. The body's primary source of energy comes from carbohydrates, so when they are restricted, the body starts breaking down stored fat into molecules called ketone bodies. This process is called ketosis.

Meat and animal products that are typically allowed on a no-carb diet include:

• Chicken
• Beef
• Turkey
• Lamb
• Venison
• Bison
• Pork
• Eggs
• Butter
• Cheese
• Seafood (salmon, tilapia, cod, shrimp, sardines, herring, crab)

Processed meats such as bacon, sausage, and cured meats are also allowed, but it is important to check the nutritional content and ingredients list for any added carbohydrates. Organ meats, such as liver, are also allowed but should be consumed in moderation as they contain some carbohydrates.

When following a no-carb diet, it is important to ensure adequate nutrient intake and monitor health. This type of diet can be challenging to maintain and may have some negative side effects, such as low energy and constipation.

No-Carb Dairy

Dairy products are a great source of fat and protein on a keto diet. They also provide important vitamins and minerals like calcium, phosphorus, vitamin D, and vitamin K. However, some people may be sensitive to dairy or less tolerant of it, which can cause skin and digestive problems, and even prevent weight loss.

If you are considering a dairy-free keto diet, you can try checking your blood glucose and ketone levels in response to dairy foods or keep a food journal to track how you feel, including any unwanted symptoms, after eating dairy. You can also get a lactose tolerance test, a skin prick test, or a blood test to measure certain antibodies in your blood.

Benefits of a Non-Dairy Keto Diet

Helps With Weight Loss

Dairy contains both fat and carbohydrates and can quickly increase your calorie intake. It is easy to overconsume dairy products, especially if you are not diligently tracking your macros and calories. Cutting out dairy from your diet could lead to weight loss.

Improves Gut Health

Some individuals are lactose intolerant, meaning they cannot digest lactose, a type of sugar found in dairy. If you are lactose intolerant, you will experience digestive problems 30 minutes to 2 hours after ingesting milk or any dairy product. These digestive issues include bloating, diarrhea, flatulence, nausea, abdominal pain, and flatulence. Lactose intolerance may also cause headaches, muscle pain, joint pain, and an inability to concentrate.

Potentially Clears Up Acne

The keto diet can give you healthier skin by reducing refined carbs and sugar, which create an inflammatory response and irritate your skin. Additionally, focusing on dairy-free fats on keto could improve acne or prevent flare-ups. A systematic review and meta-analysis showed that consuming any type of dairy is linked to higher chances of acne.

Prevents Candida Overgrowth

Candida is a type of yeast that lives in the human body and is normally harmless. However, certain conditions can cause it to grow uncontrollably, leading to health issues such as recurring urinary tract infections, tiredness and fatigue, and sinus infections. Lactose in dairy can promote candida growth, so it is best to cut it out.

You Have a Dairy Allergy

A dairy allergy means that your immune system considers dairy products as invaders. As a result, you are likely to suffer from digestive problems and other symptoms like itching, hives, vomiting, and even anaphylaxis after eating or drinking dairy.

How to Follow a Dairy-Free Keto Diet

If you are considering switching to a dairy-free keto diet, here are some tips to help you:

• Make a habit of reading food labels and look out for statements like "may contain milk" or "made in a facility with milk." Dairy can also appear under different names like casein, curds, lactose, hydrolysates, whey, and yogurt powder.
• If you are lactose intolerant, opt for ghee instead of butter. Ghee is not technically dairy-free, but it is made from butter, and you may be able to tolerate it better. You can use ghee in the same way you would use butter, such as for frying eggs and veggies or making keto coffee.
• Make nutritious swaps to avoid nutrient deficiencies. When replacing dairy, pack your keto diet with alternatives that are excellent sources of calcium, phosphorus, vitamin D, and vitamin K. Examples include sardines (with bones), chicken, turkey, liver, and vegan options like almonds, green leafy veggies, and mushrooms.

Dairy-Free Keto Food List

• Proteins: beef, pork, chicken, turkey, buffalo, salmon, tuna, sardines, oysters, shrimps
• Fats: olive oil, coconut oil, MCT oil, lard, tallow, and ghee
• Veggies and fruits: spinach, zucchini, lettuce, Brussels sprouts, avocados, berries, lemons, cantaloupe
• Nuts and seeds: almonds, walnuts, pecans, flaxseeds, chia seeds
• Drinks: almond milk, sparkling water, plain coffee, plain tea, sugar-free electrolyte drinks
• Dressings: mustard, most mayonnaise, balsamic vinaigrette, lemon vinaigrette

Foods and Products to Avoid on a Non-dairy Keto Diet

• Cream and sour cream
• Salad dressings containing milk
• Some deli meats (dairy is often used as an emulsifier)
• Keto protein bars containing whey
• Vegan meat products containing whey or casein
• Keto bread and other baked goods with milk

No-Carb Beverages

Water is the perfect zero-carb beverage and is especially important during the initial phase of the keto diet when the body sheds water and minerals at an accelerated rate. Coffee and tea are also zero-carb beverages, but be careful to avoid adding sugar or milk, as these can increase the carb count.

For those who enjoy carbonation, all no-calorie seltzers are keto-friendly. Additionally, diet soft drinks, while containing no carbs or calories, should be consumed in moderation due to their artificial sweeteners, which can maintain sugar cravings.

Alcoholic beverages can be tricky on a keto diet. Pure forms of alcohol like whiskey, gin, tequila, rum, and vodka are all completely free of carbs. Wine and light beer also fall into the low-carb category, usually containing fewer than 6 grams of carbs per serving. However, it's important to be mindful of mixers, as common choices like regular soda, juice, sweeteners, and energy drinks can quickly turn a carb-free drink into a high-calorie, high-carb beverage. Instead, opt for low-carb mixers like diet soda, seltzer, diet tonic water, and powdered flavour packets.

In summary, staying hydrated with water is crucial on a keto diet, and there are plenty of zero-carb beverage options available, including coffee, tea, seltzers, and diet drinks. However, it's important to be mindful of added sugars and sweeteners, which can sabotage your keto efforts.

Frequently asked questions