Best Long-Term Keto Foods For Sustained Results

The ketogenic diet is a low-carb, high-fat diet that aims to force the body into using fat instead of carbohydrates as its primary energy source. This metabolic state is called ketosis, and it is achieved by limiting the number of carbohydrates consumed to 20-50 grams per day. While the keto diet is often associated with weight loss, it is also used to help reduce the frequency of epileptic seizures in children and may have benefits for people with diabetes, cancer, Alzheimer's disease, and other health conditions.

The keto diet involves eating foods such as meat, seafood, eggs, nuts, healthy oils, and non-starchy vegetables like broccoli, cauliflower, and spinach. It is important to monitor protein intake, as too much can interfere with ketosis.

While the keto diet can be an effective way to lose weight and improve health, it also has some potential downsides and risks. It can be challenging to maintain and may lead to nutrient deficiencies, constipation, and other side effects. Additionally, the long-term health consequences of the keto diet are not yet well understood. As with any significant dietary change, it is important to consult a healthcare professional before starting the keto diet.

High-fat foods

Avocados

Avocados are a great source of healthy monounsaturated fatty acids and are packed with fibre, making them an excellent choice for the keto diet. They also contain essential vitamins and minerals, such as vitamin C and potassium, which can help support immune health and maintain healthy blood pressure.

Fatty Fish

Salmon, sardines, mackerel, and albacore tuna are excellent sources of omega-3 fatty acids, which have been linked to improved insulin sensitivity and a reduced risk of chronic diseases. Fatty fish are also rich in B vitamins, potassium, and selenium, making them a nutritious addition to your keto meals.

Nuts and Seeds

Nuts and seeds are excellent sources of healthy polyunsaturated and monounsaturated fats, fibre, and protein. They are also low in net carbs, making them a perfect keto-friendly snack. Some of the best nuts and seeds for the keto diet include macadamia nuts, almonds, walnuts, pumpkin seeds, and flaxseeds.

Healthy Oils

Olive oil and avocado oil are great choices for the keto diet. Olive oil is rich in oleic acid, which has been associated with a reduced risk of heart disease. Avocado oil, on the other hand, is high in monounsaturated fat and contains essential vitamins and minerals, such as potassium.

High-Fat Dairy

Cheese, cream, butter, and full-fat Greek yogurt are excellent sources of healthy fats and should be included in a keto diet. Cheese, in particular, is a good source of protein and calcium. However, it is important to monitor your intake of saturated fats, as excessive consumption may have negative health impacts.

Dark Chocolate and Cocoa Powder

Dark chocolate and cocoa powder are delicious treats that can be enjoyed in moderation on the keto diet. They are rich in antioxidants and may offer potential health benefits, such as reducing the risk of heart disease by maintaining healthy blood pressure and arteries.

High-protein foods

With that being said, here are some high-protein foods that are suitable for the keto diet:

Animal Proteins

Most animal proteins are low in carbs and suitable for the keto diet. These include:

• Fish and shellfish, such as salmon, sardines, mackerel, shrimp, crab, and octopus.
• Meat and poultry, such as chicken, beef, pork, lamb, bacon, turkey, ham, and sausage.
• Eggs, which are an excellent source of protein and can help increase feelings of fullness.

Dairy and Dairy Alternatives

Dairy products are also a good source of protein and are typically low in carbs. Some suitable options include:

• Cheese, including cheddar, cottage cheese, cream cheese, and ricotta.
• Plain Greek yoghurt.
• Cream and half-and-half.
• Unsweetened plant-based milk, such as soy, almond, and coconut milk.

Plant-Based Proteins

While most plant-based proteins are not complete proteins, meaning they don't contain all the essential amino acids, they can still be a good source of protein for those following a keto diet. Some options include:

• Tofu and edamame.
• Nuts and seeds, such as almonds, macadamia nuts, pecans, walnuts, pumpkin seeds, and flax seeds.

Vegetables

Non-starchy vegetables that are low in calories and carbs but packed with vitamins and minerals are ideal for the keto diet. These include:

• Broccoli
• Cauliflower
• Green beans
• Bell peppers
• Zucchini
• Spinach
• Asparagus
• Celery
• Cucumber
• Lettuce
• Mushrooms
• Chinese cabbage
• Bok Choy
• Kale
• Swiss chard
• Brussels sprouts
• Avocados
• Olives
• Summer squashes
• Tomatoes
• Eggplants
• Onions
• Peppers
• Cabbage
• Mustard greens
• Collard greens
• Arugula
• Frisee
• Escarole

Some vegetables should be avoided on the keto diet, as they are high in starch and sugar. These include:

• Potatoes
• Sweet potatoes
• Corn
• Beets
• Butternut squash
• Acorn squash
• Onions (in large amounts)

Fruits

While the keto diet is restrictive, there are still some fruits you can eat. Generally speaking, these fruits will be low-carb and low-sugar options. Here is a list of fruits that are suitable for a keto diet:

• Avocados: Avocados are considered a fruit, although they are often used like a vegetable in savory dishes. They are very low in carbs and high in healthy fats, making them perfect for the keto diet. Avocados also contain various vitamins and minerals, including vitamin C, vitamin K, potassium, and folate.
• Strawberries: Strawberries are a little bit 'carby', but they can be eaten in moderation on the keto diet. They provide an array of nutrients and potent plant compounds, including antioxidants and polyphenols. Strawberries also have a low glycemic index, so they won't spike your blood sugar levels.
• Raspberries: Raspberries are low in net carbs and full of nutrients, including antioxidants, vitamin C, manganese, and copper. They also have a low glycemic index, which means their sugar is absorbed more slowly and they do not cause major blood sugar spikes.
• Blackberries: Blackberries are incredibly high in fibre, which is vital on a keto diet. They also provide vitamins C and K. Blackberries contain polyphenol antioxidants that fight inflammation and protect cells from oxidative damage.
• Lemons: Lemons are low in net carbs and high in vitamin C, making them a good choice for the keto diet. Research indicates that the vitamin C in lemons lowers blood pressure and cholesterol levels, reducing risk factors for heart disease.
• Limes: Like lemons, limes are a nutritious, low-calorie, and low-carb fruit option. They have antioxidant and anti-inflammatory benefits and are a great addition to water for a post-workout drink.
• Coconut: Coconut is loaded with fibre and is a good source of medium-chain triglycerides (MCTs), which are linked to health benefits related to energy, weight management, and cognition.
• Star fruit: Star fruit is a tropical fruit that is low in net carbs and provides antioxidants and fibre. It contains polyphenol antioxidants that have anti-inflammatory effects and protect cells from oxidative damage.
• Blueberries: Blueberries are higher in carbs than some other fruits on this list, but they are still worth considering for inclusion in a well-formulated ketogenic diet due to their incredibly high antioxidant content.

It is important to note that while these fruits are generally considered keto-friendly, they should be consumed in moderation as part of a well-formulated ketogenic diet. Portion control is crucial to staying within your daily carb limit and maintaining ketosis.

Drinks

Water

Water is the best beverage for a keto diet. Whether it's plain or sparkling, water has no carbs and is a great thirst quencher.

Tea and Coffee

Tea and coffee are great no-carb, no-calorie choices for a keto diet, but only if they are consumed plain and unsweetened.

Alcoholic Drinks

Alcoholic drinks such as beer are generally not keto-friendly. However, dry red and white wine is acceptable in moderation, and spirits like vodka, gin, and whiskey have no carbs at all.

Other Options

Other keto-friendly drinks include bone broth, nut milks (such as almond or coconut milk), kombucha, and low-carb protein shakes.

Sugary drinks, including sodas, energy drinks, and fruit juices, should be avoided on a keto diet as they are high in added sugars and carbs. Diet sodas may be consumed occasionally, but they are not the best choice due to the use of artificial sweeteners.

Frequently asked questions