Dante Carrillo
The ketogenic diet is a popular choice for many, including celebrities like Kourtney Kardashian, Lebron James, and Gwyneth Paltrow. It requires the intake of high-fat, moderate-protein, and very low-carbohydrate foods. The diet aims to bring the body to a state of ketosis, where it burns fat for energy instead of carbohydrates and sugar. While there is a misconception that the keto diet leaves you hungry due to a lack of filling foods, there are plenty of keto-friendly options that are both satisfying and tasty.
Some of the most filling keto foods include eggs, which are a staple of the diet and can be prepared in a variety of ways. Almonds are another great option, packed with healthy fats and proteins. Avocados, whether enjoyed in guacamole or sliced on low-carb toast, are also filling and rich in healthy monounsaturated fats.
Meat and poultry are considered staple foods on the keto diet, offering both fat and protein to keep hunger at bay. For a convenient snack, beef or turkey jerky can be a good option. Additionally, cruciferous vegetables like cauliflower and broccoli are surprisingly filling and offer numerous health benefits.
To increase feelings of fullness on the keto diet, it is recommended to focus on high-fiber and high-fat food sources that are also low in carbohydrates. This combination helps to keep you satiated for longer periods.
Characteristics of the most filling keto foods:
| Characteristics | Values |
|---|---|
| High in fat | Avocados, Olives, Salmon, Nuts, Seeds, Greek Yogurt, Cottage Cheese, Cream, Butter, Ghee, Olive Oil, Avocado Oil, Coconut Oil, Cream Cheese, Peanut Butter, Almond Butter, Dark Chocolate |
| High in protein | Meat, Poultry, Eggs, Seafood, Greek Yogurt, Cottage Cheese, Nuts, Seeds, Chicken, Beef, Pork, Eggs, Cheese, Shirataki Noodles |
| High in fibre | Nuts, Seeds, Spinach, Avocado, Broccoli, Chia Seeds, Flax Seeds, Almonds, Green Leafy Vegetables, Berries, Shirataki Noodles |
| Low in carbs | Green Leafy Vegetables, Broccoli, Cauliflower, Avocado, Salmon, Greek Yogurt, Cottage Cheese, Nuts, Seeds, Shirataki Noodles, Berries, Dark Chocolate, Coffee, Tea, Sparkling Water |
What You'll Learn
High-fat, low-carb dairy products
Dairy products are a great source of nutrition and can be a tasty addition to a keto diet. However, not all dairy products are created equal when it comes to keto-friendliness. Here's a guide to high-fat, low-carb dairy products that are ideal for a ketogenic diet:
Butter and Ghee
Butter and ghee are excellent choices for a keto diet. They are made from milk fat and contain only trace amounts of lactose (milk sugar) and whey (protein). With a negligible amount of carbohydrates, they are essentially carb-free. Ghee, also known as clarified butter, has gone through a process to remove all lactose and whey, making it a perfect fit for keto.
Soft-Ripened Cheese
Soft cheeses like brie and Camembert are among the lowest-carb cheeses available. With only 0.5 grams of net carbs per 100 grams, they are velvety and delicious.
Hard-Aged Cheese
Cheeses like cheddar, Swiss, and provolone are rich in flavour and very keto-friendly. They contain very little lactose and provide around 1 gram of carb per 100 grams, with some having up to 3 grams.
Semisoft Cheese
Monterey Jack, mozzarella, and havarti are examples of semisoft cheeses that fall between hard and soft cheeses in texture. They are slightly higher in carbs than most hard cheeses, with about 2-3 grams per 100 grams. Blue cheeses like Gorgonzola and Stilton also fall into this category.
Plain Greek Yogurt
For yogurt lovers, plain Greek yogurt is the best choice for keto. It has fewer carbs and is thicker than other yogurts because it has been strained to remove more liquid whey (milk sugar). It typically has about 3 grams of carbs per 100 grams (a little less than 1/2 cup).
Heavy Cream
Heavy cream is made by skimming the fat off milk, resulting in a much lower carb content than milk. It's not completely carb-free, though, with about 3 grams of carbs per 100 grams (about 0.5 grams per tablespoon).
Cream Cheese
Cream cheese is made by adding lactic acid bacteria to a combination of milk and cream. It has a rich, creamy texture and is a good choice for keto when consumed in moderation. It provides about 4-6 grams of carbs per 100 grams.
Full-Fat Dairy Benefits
In addition to being tasty and filling, full-fat dairy products offer several benefits. They are a good source of protein, which can help increase feelings of fullness and slightly boost metabolism, aiding in weight loss. Dairy products also provide important vitamins and minerals, such as vitamin A, vitamin K2, vitamins B6 and B12, and zinc. Furthermore, consuming full-fat dairy products has been linked to improved cardiovascular health and reduced risk of heart disease.
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High-protein, low-carb meats
Beef
Beef is a versatile meat that can be enjoyed in various dishes, such as burgers, steaks, and stir-fries. It is a good source of high-quality protein and is rich in B vitamins and minerals.
Poultry
Chicken and turkey are other popular choices for keto dieters. They are low in carbs and provide high-quality protein, which may help preserve muscle mass during a very low-carb diet. Ground turkey is a convenient option that can be bought in bulk and stored in the freezer for later use.
Pork
Pork is another keto-friendly meat option. Bacon, in particular, is a favourite among keto dieters, as it has a high fat content, with 68% of its calories coming from fat. However, it is important to note that bacon is a processed meat, and some products may contain additional ingredients that increase their carbohydrate content.
Fish and Shellfish
Salmon, sardines, and other fatty fish are excellent sources of protein and healthy fats like omega-3s. They are also rich in B vitamins, potassium, and selenium. Shellfish like shrimp, crab, and mussels are also good low-carb options, but it is important to track their carb content, as it can vary by type.
Organ Meats
Organ meats, such as chicken liver, are incredibly nutritious and provide essential vitamins and minerals like vitamin A, folate, and B12. They are also high in protein and low in carbs, making them a filling option for keto dieters.
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High-fibre, low-carb vegetables
Vegetables are a great source of fibre, and when following a keto diet, it is important to choose vegetables that are low in carbohydrates.
One cup of chopped, raw broccoli provides 4 grams of usable carbs and 2 grams of fibre. Broccoli is a cruciferous vegetable that is high in several important nutrients, including folate, potassium, vitamin C, and vitamin K. It also has more protein than many other vegetables. Broccoli is a versatile vegetable that can be enjoyed raw or cooked, but research shows that steaming it provides the greatest health benefits.
Cauliflower is another popular choice for those on a low-carb diet. It can be riced or made into a low-carb pizza crust. This cruciferous vegetable is low in calories and carbohydrates but high in fibre, vitamins, and minerals. It is also a good source of choline, which is important for brain and liver health, as well as metabolism and DNA synthesis. One cup of chopped cauliflower provides 2 grams of fibre and 2 grams of net carbs.
Asparagus is a filling and nutritious vegetable that is a good source of B vitamins and vitamin C. One cup of asparagus has 3 grams of fibre and 3 grams of net carbs. It is best paired with a rich, creamy sauce, whether served hot or cold.
Mushrooms are another keto-friendly vegetable. They are mostly made of protein, fibre, and water, making them very filling. They are also a low-starch food, which means they are unlikely to kick you out of ketosis. One cup of mushrooms has 4 grams of usable carbs and 2 grams of fibre.
When choosing high-fibre, low-carb vegetables, it is important to consider the ratio of usable carbohydrates to fibre. The above-mentioned vegetables are excellent choices, as they provide a good balance of both, ensuring that you stay within your keto diet guidelines while also getting the fibre your body needs.
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Healthy fats
Avocados
Avocados are a great source of monounsaturated fats, which can improve cholesterol levels and aid in weight loss. They are also high in fibre, making them a filling choice. One whole avocado contains about 15 grams of carbohydrates, but it's unlikely to be consumed in one sitting. Adding avocado to a salad or spreading it on low-carb toast are some tasty ways to include it in your diet.
Olives
Olives are rich in healthy monounsaturated fats and contain oleuropein, a potent antioxidant with anti-inflammatory properties that may protect your cells from damage. Snacking on a few olives will provide you with less than 1 gram of carbohydrates, making them a perfect keto-friendly snack. They can also be added to salads, breakfasts, or tossed into a veggie dish for extra flavour and healthy fats.
Fatty Fish
Salmon, sardines, mackerel, and other fatty fish are excellent sources of omega-3 fatty acids, which have been linked to improved brain health and a reduced risk of disease. They are also high in protein and contain essential vitamins and minerals. Salmon, for example, has zero carbs and can be added to eggs or high-fibre crackers for a nutritious meal.
Nuts and Seeds
Nuts and seeds are healthy, high in fat, and low in carbohydrates. They are linked to a reduced risk of heart disease, certain cancers, and other chronic diseases. Macadamias, almonds, pistachios, and walnuts are among the highest in protein and fat. Additionally, nuts and seeds are high in fibre, which can help you feel full and naturally reduce your calorie intake.
Oils
Olive oil, coconut oil, avocado oil, and butter are all excellent sources of healthy fats. Olive oil, rich in oleic acid, is a monounsaturated fat that has been found to decrease the risk of heart disease. Coconut oil, composed of saturated fats and medium-chain triglycerides, is beloved in the keto community for its versatility and ability to satisfy hunger. Avocado oil and butter are also great choices, providing healthy fats and flavour to your keto meals.
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Nuts and seeds
Macadamia nuts, almonds, and pistachios are among the highest in protein and fat, while walnuts offer high amounts of beneficial omega-3 plant fats.
When choosing nuts to include in your keto diet, it is important to select those with high-fat content. The fat content will typically balance out the protein and carbs, making for a more rounded option. For example, macadamia nuts are a great keto-friendly option as they are high in fat and have minimal carbs.
It is also important to pay attention to the macronutrient composition of nuts when on a keto diet. While nuts are generally low in carbs, they do contain varying amounts of fat and protein, which can impact your daily macros. For instance, although almonds are a versatile and widely available low-carb option, an ounce of almonds contains 5 grams of carbohydrates.
Brazil nuts are another great option for keto as they are one of the nuts with the lowest net carbs. They are also an excellent source of selenium, with just one nut containing over 100% of your recommended daily value. However, it is important to note that consuming too many Brazil nuts can lead to selenium toxicity.
Portion control is also key when including nuts in your keto diet. While they can be a nutritious snack option, it is easy to overindulge and exceed your daily carb allowance. It is recommended to limit your portions to one or two ounces per day, which is about a small handful.
In addition to eating nuts on their own as a snack, there are several ways to incorporate them into your keto diet. You can toast and toss them into salads, soups, and stews, grind them into nut butter, or even make plant-based beverages.
- Almonds: About 23 almonds in a 1-ounce serving
- Pecans: About 20 pecan halves in a 1-ounce serving
- Macadamia Nuts: About 12-14 macadamia nuts in a 1-ounce serving
- Walnuts: About 14 walnut halves in a 1-ounce serving
- Hazelnuts: About 20 hazelnuts in a 1-ounce serving
- Brazil Nuts: About 6 kernels in a 1-ounce serving
- Pine Nuts: About 167 kernels in a 1-ounce serving
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Frequently asked questions
Filling keto foods include eggs, meat, seafood, nuts, seeds, avocados, broccoli, olives, spinach, and dark chocolate.
Yes, berries are keto-approved fruits that are low in carbs and high in fiber.
High-fat keto foods include coconut oil, butter, cream, avocado oil, olive oil, nuts, seeds, and full-fat dairy.
Yes, zucchini noodles or shirataki noodles are great alternatives to pasta or noodles on the keto diet.
To stay full on the keto diet, focus on high-fat and high-fiber foods. Eat plenty of non-starchy vegetables, such as cauliflower, broccoli, and spinach. Drink a glass of water before meals to help you feel full.
