Keto Combinations: The Ultimate Mix For Maximum Results

The ketogenic diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. The keto diet involves drastically reducing 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. While on the keto diet, you will eat plenty of low-carb foods as well as foods high in fat. Meanwhile, you’ll have to be careful not to take in too much protein. This macronutrient makeup, which is more extreme than other typical low-fat diets, will help your body stay in a metabolic state called ketosis.

Meat, poultry, and substitutes

When it comes to meat, poultry, and substitutes on a ketogenic diet, there are numerous options that can not only satisfy your taste buds but also help you stay in ketosis and meet your nutritional needs. Here are some ideas to consider:

For meat lovers, fatty cuts of unprocessed meat are ideal on a keto diet. Think of beef, lamb, pork, and venison. These meats are rich in high-quality protein, which is essential for maintaining and building muscle mass, especially when your carbohydrate intake is low. Go for ribeye or strip steaks, grass-fed beef, lamb chops, pork belly, or ground meat with a higher fat percentage. You can cook them in various ways, such as grilling, roasting, or pan-frying, and they pair well with keto-friendly vegetables and healthy fats.

Poultry, such as chicken and turkey, is another great option. Opt for darker meat pieces like chicken thighs and legs, as they have a higher fat content than breast meat. You can bake, roast, or grill these pieces and use them in a variety of keto recipes. For example, a simple baked chicken thigh with the skin on, seasoned with herbs and butter, can be a delicious and juicy addition to a keto meal, providing both protein and healthy fats. Don't forget to include the organs! Chicken livers, for instance, are nutrient-dense and rich in vitamin A, iron, and B vitamins.

If you're looking for substitutes or simply want to include more plant-based sources of protein in your keto diet, there are some excellent options available. Tofu and tempeh, made from soybeans, can be great meat alternatives. They are versatile and can take on various flavors, making them suitable for stir-fries, salads, or even as a substitute for scrambled eggs. Just be mindful of the carb content and opt for firmer varieties, as they tend to have a lower carb count.

Seitan, made from wheat gluten, is another popular substitute with a meaty texture and a high protein content. While it's not suitable for those following a gluten-free keto diet, it can be a good option for others. When using these substitutes, remember to pair them with low-carb vegetables and healthy fats to ensure your meals remain keto-friendly and nutritionally balanced.

Eggs are also a fantastic choice and are very versatile. They are rich in protein and healthy fats, keeping you satiated and providing essential nutrients like choline and B vitamins. Enjoy them scrambled, fried, boiled, or as an omelet filled with cheese and vegetables. Canned fish, such as tuna, salmon, and sardines, are convenient and affordable sources of protein and healthy fats, especially omega-3 fatty acids. They can be easily incorporated into keto meals, such as salads or wraps made with low-carb tortillas.

Lastly, don't shy away from experimenting with different types of meat, poultry, and substitutes to find what suits your taste and nutritional needs. Remember to keep your portions in check and include a variety of keto-friendly foods in your diet to ensure you're getting all the necessary nutrients while staying in ketosis.

Keto-friendly vegetables

The ketogenic (keto) diet is a nutritional plan that aims to put the body into ketosis, a state in which the body burns fat for energy instead of carbohydrates. This is achieved by drastically reducing the intake of carbohydrates and replacing them with fat. The keto diet is high in fat, moderate in protein, and very low in carbohydrates.

Arugula

Arugula, also known as rocket, is a leafy green vegetable with a peppery flavour. It is an excellent source of calcium, vitamin A, and vitamin C. A 4-cup serving of fresh arugula contains only 3 grams of carbohydrates.

Asparagus

Asparagus is known as the "king of vegetables" and is an excellent choice for people on the keto diet. It is a good source of protein, fibre, and vitamins A, C, and E. Four spears of cooked asparagus contain just 2 grams of carbohydrates.

Bell Peppers

Bell peppers are a low-carbohydrate option, with 7 grams of carbohydrates in one medium pepper. They are also a rich source of vitamin C, vitamin A, and vitamin E. One medium bell pepper provides 107% of the daily recommended intake of vitamin C.

Broccoli

Broccoli is an excellent source of nutrients, including vitamins K and C, fibre, and flavonoids. One medium stalk of broccoli contains 45 calories and 8 grams of carbohydrates. Broccoli is also about 70% water, which can help keep you hydrated.

Brussels Sprouts

Brussels sprouts are a good source of antioxidants, fibre, and vitamin C. They also contain sinigrin, a plant-based compound that has potential anticancer, anti-inflammatory, and antimicrobial properties. One cup of Brussels sprouts contains 156 micrograms of vitamin K.

Cauliflower

Cauliflower is a versatile low-carbohydrate vegetable. It is a member of the cruciferous family, which includes broccoli and Brussels sprouts. Cauliflower can be used as a substitute for rice, mashed potatoes, or pizza crust. One cup of cooked cauliflower has 4 grams of carbohydrates and 56 milligrams of vitamin C.

Kale

Kale is a leafy green vegetable with various potential health benefits. It is a good source of vitamin A, vitamin C, potassium, calcium, and magnesium. Kale has less than 1 gram of carbohydrates per cup and provides 113 milligrams of vitamin K, which is essential for bone health.

Mushrooms

Mushrooms are a flavorful and nutritious low-carbohydrate vegetable. They are a source of protein and fibre and contain B vitamins, copper, vitamin D, and selenium. Mushrooms may also have antimicrobial, antioxidant, and hypoglycemic effects.

Spinach

Spinach is a good source of several nutrients, including vitamin A, vitamin C, fibre, iron, and magnesium. It is also an excellent source of vitamin K, with over 121% of the daily recommended intake in 1 cup. Spinach has been linked to slowing the progression of cognitive decline in older adults.

Tomatoes

Tomatoes are a healthy addition to any eating plan as they are rich in antioxidants, vitamins A and C, magnesium, and potassium. One medium tomato has 20 calories and 5 grams of carbohydrates.

In addition to the vegetables mentioned above, other keto-friendly vegetables include celery, zucchini, romaine lettuce, radishes, cucumbers, and cabbage.

Cheese and full-fat dairy

When it comes to the keto diet, cheese and full-fat dairy products are not only allowed but can be a delicious and nutritious part of your eating plan. Cheese, in particular, is a great source of fat and protein, which can help you feel satisfied and full after meals.

There are countless types of cheeses to choose from, each with its own unique flavor and texture. Soft cheeses like Brie and Camembert, for example, offer a rich, creamy experience, while hard cheeses like Cheddar and Swiss provide a more sharp and savory taste. Go beyond basic cheeses and explore the myriad options available, such as tangy Feta, creamy Mozzarella, pungent Blue Cheese, and mild, versatile Monterey Jack. Each variety can bring its own character and depth to your keto dishes.

Full-fat dairy products, including cheese, yogurt, sour cream, and heavy whipping cream, are excellent sources of healthy fats and essential nutrients. They can be incorporated into a variety of keto meals and snacks. For example, start your day with a delicious keto yogurt bowl by mixing full-fat Greek yogurt with chopped nuts, cinnamon, and a few berries. Alternatively, create creamy sauces and dressings with sour cream or heavy cream, adding flavor and moisture to your keto vegetables, meats, and salads.

When selecting dairy products, it is important to choose those that are unprocessed and organic, if possible. Check the labels to ensure there are no added sugars or artificial ingredients. Additionally, look for grass-fed dairy options, as they tend to have a more favorable omega-6 to omega-3 fatty acid ratio, which is beneficial for reducing inflammation in the body.

The versatility of cheese and full-fat dairy makes them excellent staples in a keto diet. They can be used in a multitude of recipes, from savory main courses to sweet desserts and everything in between. For example, use shredded cheese to top a keto casserole or stuff chicken breasts with a creamy cheese mixture. Blend cream cheese and berries for a sweet keto treat, or make your own keto-friendly ice cream with heavy cream. The possibilities are endless!

Not only do cheese and full-fat dairy provide valuable nutrients and help you meet your fat macros, but they also contribute to the overall enjoyment of the keto diet. Their creamy textures and rich flavors can make this way of eating feel indulgent and satisfying, which can help with long-term adherence and success. So, whether you're a cheese connoisseur or simply looking for new ways to incorporate dairy into your keto diet, there are countless options to explore and enjoy.

Keto-friendly fruits and berries

When it comes to keto, not all fruits are created equal. Fruits that are high in fibre and not too sweet are your best bet, as they tend to have lower natural sugar content and an overall lower carbohydrate count.

Avocados

Avocados are a versatile fruit that fits right into a keto diet thanks to their high-fat content. They are loaded with healthy fats, fibre, potassium, and phytonutrients. Per 100 grams, avocados contain 167 calories, 15 grams of fat, 6.8 grams of fibre, 1.8 grams of net carbs, and just 0.08 grams of fructose.

Olives

Olives are another good source of healthy fats and dietary antioxidants. They can improve circulation and reduce blood pressure by increasing nitric oxide levels. Per 100 grams, olives contain 81 calories, 6.9 grams of fat, 2.5 grams of fibre, 3.1 grams of net carbs, and 0 grams of fructose.

Tomatoes

Tomatoes are a keto-friendly fruit that can be enjoyed raw, steamed, sauteed, or as part of a sauce or soup. They are loaded with the antioxidant lycopene, which may reduce the risk of heart disease, as well as vitamin C, potassium, folate, and vitamin K. Per 100 grams, tomatoes contain 18 calories, 1.2 grams of fibre, 2.7 grams of carbs, and 1.37 grams of fructose.

Berries

When it comes to berries, stick to raspberries, blackberries, and strawberries, which are lower in carbs than other berries. These berries are packed with antioxidants and can be enjoyed in moderation on a keto diet.

• Raspberries: Per 100 grams, raspberries contain 52 calories, 6.5 grams of fibre, 5.5 grams of carbohydrates, and 2.35 grams of fructose.
• Blackberries: Per 100 grams, blackberries contain 43 calories, 5.3 grams of fibre, 4.3 grams of carbohydrates, and 2.4 grams of fructose.
• Strawberries: Per 100 grams, strawberries contain 32 calories, 2 grams of fibre, 5.7 grams of carbohydrates, and 2.44 grams of fructose.

While it is important to monitor your fruit intake on a keto diet, you don't have to avoid fruit completely. Enjoy these keto-friendly fruits in moderation and get creative with how you incorporate them into your meals!

Keto-friendly snacks and treats

• Nuts and seeds: Enjoy a handful of nuts or seeds as a snack, such as almonds, macadamia nuts, pecans, walnuts, sesame seeds, pumpkin seeds or flaxseeds. Just remember to practise portion control, as these can be high in calories.
• Dairy: Full-fat Greek yoghurt, cottage cheese and cream cheese are great keto-friendly options. You can also enjoy hard cheeses like cheddar, goat or mozzarella.
• Eggs: Hard-boiled or devilled eggs are a perfect portable snack.
• Dark chocolate and cocoa powder: Look for dark chocolate with a minimum of 70% cocoa solids and enjoy in moderation.
• Berries: Blackberries, raspberries and strawberries are lower in carbs than other fruits and can be enjoyed in moderation.
• Vegetables: Non-starchy vegetables like celery, cucumber, peppers, mushrooms, asparagus and cauliflower are great for snacking.
• Meat and fish: Leftover chicken, salmon or other fatty fish, or a few slices of bacon can be a tasty and filling snack.
• Guacamole: Enjoy with low-carb dippers like celery, pepper strips or pork rinds.
• Keto-friendly bars: There are many keto-friendly snack bars available, but be sure to check the label to avoid added sugars and other hidden carbs.
• Smoothies: Blend almond milk, spinach, almond butter and protein powder for a nutritious keto-friendly smoothie.
• Coffee and tea: Your morning coffee or tea is A-OK on the keto diet, but be careful with milk and sweeteners.

Frequently asked questions