Milly Gaines
The keto diet is a high-fat, low-carb, and moderate-protein diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it uses fat instead of carbs for energy. While on the keto diet, it's important to ensure you're getting enough fiber and B vitamins.
- Oily fish, such as salmon, trout, sardines, and mackerel, are rich in protein, fatty acids, and B vitamins.
- Eggs are a great source of sustained energy and can be enjoyed in various meals and recipes.
- Seeds, such as chia seeds and flaxseeds, are a good source of fiber and plant-based omega-3 fatty acids.
- Nuts, including almonds, walnuts, and macadamia nuts, are packed with nutrients and healthy fats, making them an excellent snack option.
- Avocados are a good source of healthy fats and fiber, aiding nutrient absorption and regulating energy levels.
- Fatty cuts of red meat and dark poultry meat, such as chicken, turkey, and duck, are high in fat and protein.
- Non-starchy vegetables like broccoli, cauliflower, and bell peppers are low in carbs and high in nutrients.
- High-fat dairy products like plain Greek yogurt and cottage cheese are high in protein and calcium.
- Berries, such as strawberries, blueberries, and raspberries, are low in carbs and high in fiber and antioxidants.
| Characteristics | Values |
|---|---|
| High-fat foods | Avocados, fatty cuts of red meat, dark poultry meat, butter, cream, half-and-half, olive oil, avocado oil, coconut oil, ghee, cheese, plain Greek yoghurt, cottage cheese, fatty fish, eggs, nuts, seeds, and beans |
| Low-carb foods | Non-starchy vegetables, berries, shirataki noodles, dark chocolate, cocoa powder, unsweetened coffee, and tea |
What You'll Learn
High-fat veggies, such as avocados and olives
Avocados and olives are high-fat veggies that can be incorporated into a keto diet. Avocados, in particular, are a great source of healthy monounsaturated and polyunsaturated fatty acids, as well as fibre. They can be stored in the body and used as a source of energy, and they also aid the absorption of nutrients.
Avocados are versatile and can be eaten on their own, added to salads, or made into guacamole. They can even be used to make smoothies creamier without adding milk or banana. When eaten as part of a keto diet, it is recommended to consume around one-third of a medium-sized avocado, which provides 8 grams of total fat, 6 grams of healthy fats, and only 4 grams of carbohydrates.
Olives, which are technically categorized as a fruit, are another excellent source of healthy fats, specifically monounsaturated fats. A cup of olives contains around 15 grams of healthy fats and less than 1 gram of net carbohydrates. They are also rich in antioxidants and vitamin E, and they are low in calories. Olives can be enjoyed as a light snack or added to salads.
Both avocados and olives are nutritious and delicious options to include in a keto diet, providing a good source of energy while keeping within the dietary guidelines.
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Oily fish, such as salmon, trout, sardines and mackerel
Oily fish such as salmon, trout, sardines, and mackerel are rich in protein, fatty acids, and B vitamins, making them an excellent food to include in a keto diet.
A single serving of oily fish provides your recommended daily dose of vitamin B12 and is an excellent source of omega-3 fatty acids. Omega-3 fatty acids are suggested to help reduce inflammation in the body, which is significant because inflammation can cause fatigue. Vitamin B12 and folic acid help produce red blood cells, which help iron work better in the body. Optimal levels of iron in the blood can also reduce fatigue and boost energy levels.
Salmon is one of the best fish for a keto diet because it is a fatty fish that's high in omega-3 fatty acids and offers a lot of versatile dish options. It is always better to choose wild, fresh-caught salmon or king salmon as opposed to farmed salmon. This is because fresh, wild-caught salmon has the highest content of nutrients and are not treated with harmful antibiotics during the manufacturing process like farmed salmon.
Even though canned salmon is not as high in omega-3 fatty acids as fresh salmon, it's still a fantastic source of protein, as is smoked salmon. Both canned and smoked salmon are great accompaniments to egg dishes, and wild salmon is perfect for a healthy dinner thanks to its fatty, buttery, and rich flavor profile.
Mackerel is another excellent choice for keto dieters. Atlantic mackerel is loaded with supernutrients like vitamin D, omega-3 fatty acids, vitamin B, and selenium. Vitamin D plays a vital role in supporting your immune system and regulating autoimmune functions by reducing inflammatory responses that factor into heart disease and diabetes.
Sardines are also a great keto option, as they are high in B vitamins, especially B12, while also providing a decent amount of vitamin D. Sardines are beneficial in fighting off autoimmune diseases and inflammation while offering other great nutritional value. They can be pan-fried and make for a tasty snack or accompaniment to a meal, or they can be mixed into zucchini noodles for an Italian dinner.
Trout is another fatty fish option that falls into the category of white fish with a flaky texture. White fish is usually high in protein and other nutrients and has a sweet and buttery, yet mild flavor. They are also healthy, filled with vitamins, and perfect for a keto diet as they are delicious because they soak up flavor and are usually easy and quick to prepare.
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Eggs
The recommended daily intake of eggs is up to 6-7 eggs, which can be safely consumed while on a ketogenic diet. However, it is important to incorporate a variety of other nutrient-dense foods like leafy greens, other sources of protein, and healthy fats.
- Keto Sunshine Breakfast Casserole: Italian sausage, broccoli, red bell pepper, eggs, turmeric, and olive oil.
- Keto Bacon Egg Muffins: Bacon, eggs, almond flour, and garlic powder.
- Keto Baked Scotch Eggs: Hard-boiled eggs, ground pork sausage, almond flour, flax or chia seeds, and olive or avocado oil.
- Keto Coconut Bacon Egg Muffins: Eggs, coconut oil, coconut flour, bacon, and fresh chives.
- Keto Slow Cooker Leftovers Egg Bake: Bacon, eggs, bell pepper, leftover cooked meat, leftover vegetables, mustard, unsweetened coconut milk, and Italian seasoning.
- Keto Green Eggs and Ham Muffins: Broccoli, eggs, ham, onion, coconut milk, and baking powder.
- Keto Loaded Egg Salad: Eggs, mayo, bacon, lettuce leaves, arugula, cherry tomatoes, and fresh chives.
- Keto Open Egg Salad Sandwiches: Eggs, mayo, fresh chives, bacon, lettuce leaves, and keto bread.
- Keto Egg and Ham Rolls: Ham, cucumber, eggs, and avocado oil.
- Keto No-Mayo Deviled Eggs: Eggs, olive oil, and mustard.
In conclusion, eggs are a nutritious and satisfying option for a keto diet, providing sustained energy and essential nutrients. They can be prepared in a variety of ways and are a convenient, tasty addition to any keto meal plan.
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Seeds
Chia seeds and flaxseeds are a great energy-boosting option. They are rich in plant-based omega-3 fatty acids, which can help reduce inflammation and fatigue. They also contain far more omega-3 than omega-6 fatty acids, which is important because most people already consume too much omega-6 in their daily diet. Chia and flax seeds are very versatile and can be added to salads, blended into smoothies, or made into healthy keto crackers.
Another great option is hemp seeds, which are packed with omega-3 fatty acids and a variety of minerals, including potassium, sodium, phosphorus, magnesium, sulfur, calcium, iron, and zinc. They can be added to salads, protein shakes, or even keto-friendly baked goods.
Pumpkin seeds are an excellent source of protein and zinc, making them a great midday snack to keep your energy levels up. They can be enjoyed raw or toasted and seasoned, or added to salads or keto-friendly baked goods.
Sesame seeds are also a good choice, as they are low in carbs and high in fat, making them suitable for a ketogenic diet. They are packed with anti-inflammatory antioxidants and have been linked to reduced inflammation and a lower risk of heart disease and certain cancers.
When incorporating seeds into your keto diet, it is important to remember that they are high in calories, so it is easy to overindulge and exceed your daily macros. Additionally, some people may find seeds challenging to digest due to their high phytic acid content. Soaking seeds in water for 30 minutes or more can improve their digestibility.
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Nuts
When choosing nuts to eat on a keto diet, it is important to consider the number of carbs they contain. While nuts are a great source of healthy fats, they also contain some net carbs in the form of starches and sugars. Here are some of the best nuts for a keto diet, ranked from lowest to highest carb content:
- Brazil nuts: 1.3 grams of carbs per 1oz portion
- Macadamia nuts: 1.5 grams of carbs per 1oz portion
- Hazelnuts: 2.3 grams of carbs per 1oz portion
- Pine nuts: 2.7 grams of carbs per 1oz portion
- Pistachios: 4.9-5.8 grams of carbs per 1oz portion
- Almonds: 2.7 grams of carbs per 1oz portion
- Walnuts: 2 grams of carbs per 1oz portion
In addition to their low carb content, macadamia nuts, pecans, and brazil nuts also have the highest fat content, making them the best options for increasing your fat intake while staying in ketosis.
While nuts are a great snack option, it is important to be mindful of your intake. Even when your carb intake is low, eating too many nuts can cause an increase in body fat levels and weight gain. Measure out your portions and be careful not to overeat.
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Frequently asked questions
The keto diet is a high-fat, low-carb, and moderate-protein diet. The aim is to get calories from fat and protein rather than from carbs. This puts the body into a metabolic state called ketosis, where the body burns fat instead of carbs.
Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
Foods that are high in carbs should be limited. This includes sugary foods, grains or starches, fruit, beans or legumes, root vegetables and tubers, low-fat or diet products, condiments, unhealthy fats, alcohol, and sugar-free diet foods.
Research suggests that following the keto diet can help you burn fat while making you feel less hungry. It may also have benefits for people with neurological conditions, cancer, diabetes, PCOS, obesity, high cholesterol, and cardiovascular disease.
