Keto Diet: High-Fat, Zero-Carb Foods To Eat

The ketogenic diet is a low-carb, high-fat diet that has gained popularity for its weight loss benefits and positive impact on certain health conditions. The goal of the keto diet is to enter and maintain a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. To achieve ketosis, individuals significantly reduce their carbohydrate intake, typically limiting carbs to 20-50 grams per day, and increase their consumption of healthy fats.

On a keto diet, the majority of calories should come from healthy fats such as olive oil, coconut oil, grass-fed butter, avocado oil, and nuts like macadamia and almonds. Fatty cuts of meat, fatty fish like salmon and tuna, eggs, and full-fat dairy products are also encouraged. Non-starchy vegetables, such as leafy greens, broccoli, cauliflower, and asparagus, can be consumed in moderation.

It is important to note that not all fats are created equal. Saturated and monounsaturated fats, found in foods like butter, ghee, olive oil, and avocados, are generally considered more stable and less inflammatory. On the other hand, processed polyunsaturated fats found in heart-healthy margarine spreads should be avoided. Additionally, trans fats, often found in hydrogenated fats like margarine, are linked to heart disease and should be completely excluded from the diet.

While the keto diet offers several potential benefits, it is not without its challenges and controversies. Some people may experience side effects during the initial transition phase, commonly known as the keto flu, which can include symptoms like brain fog, lethargy, and digestive issues. Additionally, long-term studies on the safety and effectiveness of the keto diet are still needed.

High-fat, low-carb foods

The ketogenic diet is a high-fat, low-carbohydrate diet. Typically, carbohydrates are the body's primary energy source, but on a strict ketogenic diet, only 5% to 10% of energy intake comes from carbohydrates. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where it starts breaking down stored fat into molecules called ketone bodies to use for energy.

Fats and Oils

Fats and oils are the only true zero-carb options. These foods are excellent sources of nutrition on a keto diet, but quality is essential. Here are some healthy fat and oil options:

• Olive oil (all varieties)
• 100% grass-fed butter
• Avocado oil
• Coconut oil
• Ghee

Meat

Almost all fresh meat falls under the no-carb category, whether it's a lean, low-fat protein or a marbleized, high-fat protein. Meat is mostly protein and fat and should be a staple for a ketogenic diet. Here are some common zero-carb fresh meat options:

• Organ meats (kidney, heart, tongue)
• Chicken
• Lamb
• Beef
• Pork

Seafood

There is an abundance of seafood in the no-carb category:

• Salmon
• Tilapia
• Tuna
• Catfish

Beverages

• Unsweetened naturally flavoured sparkling water
• Naturally flavoured still water (Flow)
• Sugar-free soda (zevia)
• Unsweetened coffee and tea
• Butter coffee (with added butter and MCT oil)
• Tea (black, green, white, herbal) with heavy cream
• Coffee (with heavy cream or coconut cream, no sugar)

Condiments and Seasonings

• Vinegar
• Mayonnaise
• Liquid aminos
• Hot sauces (check the label)
• Salt
• Black pepper
• Mustard powder
• Everything bagel seasoning

Sweeteners

• Stevia extract (can be found in liquid form or powder)
• Monk fruit (can be found in liquid form or powder)
• Erythritol (a sugar alcohol)
• Swerve sweetener (a mix of stevia and erythritol)

Dairy

• Heavy whipping cream
• Monterey jack cheese
• Greek yoghurt
• Cottage cheese
• Blue cheese
• Cheddar cheese

Eggs

Two large eggs contain zero carbohydrates and over 12g of protein.

How to eat keto

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. It involves reducing your carbohydrate intake to a minimum and increasing your fat intake, so that your body enters a metabolic state called ketosis. In ketosis, the body breaks down stored fat into molecules called ketone bodies and uses them for energy instead of carbohydrates.

What to Eat on a Keto Diet

• Animal proteins: Fish, shellfish, meat, and poultry are all keto-friendly. Salmon and other fish are carb-free and rich in B vitamins, potassium, and selenium. Meat and poultry contain no carbs and are rich in B vitamins and minerals.
• Dairy and dairy alternatives: Cheese, plain Greek yogurt, cottage cheese, cream, half-and-half, and unsweetened plant-based milk are all suitable. Cheese and plain Greek yogurt are high in fat and protein, while cottage cheese helps decrease appetite and promote feelings of fullness.
• Green leafy vegetables: Spinach, kale, collard greens, salad greens, and cooking greens are all excellent choices. They are low in carbs and rich in vitamins, minerals, and antioxidants.
• High-fat veggies: Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs.
• Other non-starchy vegetables: Summer squashes, peppers, and low-carb root veggies like jicama and turnips are good substitutes for high-carb foods.
• Other plant-based foods: Nuts, seeds, berries, shirataki noodles, dark chocolate, and cocoa powder are all keto-friendly.
• Fats and oils: Olive oil, butter, ghee, coconut oil, and avocado oil are all good choices.
• Drinks: Unsweetened coffee, tea, and sparkling water are carb-free and suitable for the keto diet.

What to Avoid on a Keto Diet

• Starchy vegetables and high-sugar fruits: Potatoes, sweet potatoes, corn, and bananas are high in carbs and should be avoided.
• Processed foods: Baked goods, crackers, chips, and other processed, grain-based snack foods are high in carbs and should be limited.
• Sugary foods: Honey, syrup, sugar, and other forms of sweeteners are high in carbohydrates and should be avoided.

Tips for Starting a Keto Diet

• Know what foods to eat and avoid: Familiarize yourself with the keto-friendly foods and those to be limited.
• Examine your relationship with fat: The keto diet involves consuming a lot of fat, so ensure you are comfortable with this. Start making small adjustments to your diet, like opting for non-starchy veggies instead of potatoes or rice.
• Moderate your protein intake: Protein can be converted into glucose, so keep your protein intake moderate.
• Plan your meals: Look for keto-approved recipes and meal ideas to help you stay on track.
• Talk to your family: Let your family know about your weight loss goals and that you may not be able to eat the same foods as them during family mealtimes.
• Be aware of side effects: The "keto flu" is a common side effect after starting the diet, which can include lethargy, mental fog, and constipation or diarrhea. Pick a start date when you have a slower week to rest as needed.
• Increase your electrolytes: In ketosis, your kidneys excrete more water and electrolytes, so make sure to get enough sodium and potassium.
• Have a plan for after: The keto diet is not meant to be a long-term solution, so have a plan for how you will maintain your weight loss and healthy eating habits after.

Foods with Fat but No Carbs

• Fats and oils: Olive oil, butter, ghee, coconut oil, and avocado oil are all keto-friendly and contain no carbs.
• Meat: Almost all fresh meat, including organ meats, contain no carbs.
• Seafood: Crab, shrimp, salmon, tuna, and sardines are all zero-carb seafood options.
• Drinks: Unsweetened coffee, tea, and naturally flavored sparkling water are all carb-free.

What are the benefits of a keto diet?

The keto diet is a high-fat, moderate-protein and very low-carbohydrate diet. 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. The reduction of carbohydrates puts the body into a metabolic state called ketosis. Ketosis is when the body starts breaking down stored fat into molecules called ketone bodies to use for energy without circulating blood sugar from food. Once the body reaches ketosis, most cells will use ketone bodies to generate energy until you start eating carbohydrates again.

The keto diet has many potential health benefits, including:

• Weight loss
• Reduced appetite
• Improved heart health
• Lower blood sugar and insulin levels
• Reduced risk of certain cancers
• Improved brain function
• Reduced seizures
• Improved PCOS symptoms

However, there may be some risks associated with the keto diet, including:

• Excess protein in the blood
• Mineral and vitamin deficiencies
• A build-up of fat in the liver
• Increased cholesterol levels
• Constipation
• Kidney stones
• Hair loss
• Gut health issues

The keto diet is extremely restrictive compared with some other diets, which may cause stress for some people. Additionally, the keto diet may cause side effects, especially when you’re getting started.

What foods to avoid on a keto diet

The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. The aim is to transition the body's metabolism into a state called ketosis, where fat becomes the primary source of energy instead of carbohydrates. To achieve ketosis, it's important to avoid certain foods that are high in carbohydrates. Here are the top food groups to avoid on a keto diet:

Grains and Starches

Grains and starchy foods like wheat, rice, corn, and oats are rich in carbohydrates and can hinder the body's ability to enter ketosis. Eliminating these foods helps the body burn fat for energy instead of relying on glucose from carbohydrates. Examples of substitutes include cauliflower rice and zucchini noodles.

Sugary Foods and Sweets

Consuming candies, pastries, and sugary drinks leads to a quick rise in insulin levels, which hinders fat burning and encourages fat storage. Avoiding these sugary foods helps stabilize blood sugar levels and enhances the body's ability to burn fat. Instead, opt for natural sweeteners like stevia or erythritol, or dark chocolate with at least 70% cocoa content and low sugar.

Starchy Vegetables

While vegetables are generally considered nutritious, some types contain higher levels of starch and carbohydrates. On the keto diet, it is recommended to restrict the consumption of starchy vegetables such as potatoes, yams, and corn. Leafy greens like spinach and kale are excellent substitutes, as they are low in carbohydrates and offer essential vitamins and minerals.

Legumes and Beans

Legumes and beans are known for their protein and fiber content, but they also contain a significant amount of carbohydrates. They can potentially interrupt ketosis and cause fluctuations in blood sugar levels. For a strict keto diet, it is best to abstain from consuming legumes and beans. Nuts and seeds, such as almonds and walnuts, are excellent sources of healthy fats and protein and can be used as substitutes.

Processed Foods with Hidden Carbs

Processed foods often contain concealed sugars and carbohydrates, which can impede your progress on the keto diet. Foods like chips, pre-packaged snacks, and convenience meals may appear low in carbs, but they often have hidden sources of sugar and starch. It is important to read food labels carefully and opt for whole, unprocessed foods.

Alcohol and Cocktails

Alcohol consumption can be challenging when following a keto diet. While some alcoholic beverages contain minimal carbohydrates, the body prioritizes metabolizing alcohol over fats, which can delay or halt ketosis. Cocktails mixed with sugary syrups or sodas can result in a significant intake of carbs. It is best to exercise moderation and choose low-carb options, such as spirits with low-carb mixers like vodka or gin with soda water or sparkling water.

High-Carb Sauces and Condiments

Many condiments and seasonings contain sugars and starches that can quickly add up and disrupt ketosis. Examples include ketchup, BBQ sauce, and sweet dressings. Instead, use olive oil as a base for dressings and sauces, or opt for mustard, which has a low carbohydrate content.

Trans Fats and Hydrogenated Oils

Partially hydrogenated oils, which often contain trans fats, can have negative effects on heart health and contribute to inflammation. While there may not be a direct link between trans fats and ketosis, it is advisable to avoid them to promote overall health while on a keto diet. Instead, choose natural sources of healthy fats like avocados, olive oil, coconut oil, and nuts.

Low-Fat and Diet Products

Low-fat and diet items often include extra sugars and artificial sweeteners to compensate for the reduced fat content. This can lead to an increase in carbohydrate intake, hindering progress on the keto diet. Instead, opt for full-fat dairy products like yogurt, cheese, and heavy cream, which are lower in carbohydrates and provide greater satisfaction.

Certain Fruits

Fruits like bananas, mangoes, and grapes are naturally higher in carbohydrates and could prevent you from reaching or maintaining ketosis. While these fruits offer an array of nutrients and dietary fiber, they should be consumed in moderation on a keto diet. Berries, such as raspberries and strawberries, are lower in carbs and can be enjoyed in small amounts.

Refined Carbs

Refined high-carb foods like white bread, pasta, rice, and pastries could prevent a ketogenic state if your daily carb allowance is exceeded. Try mashed or riced cauliflower as a substitute, or experiment with low-carb bread made from eggs, nuts, and seeds.

Beer and Mixed Drinks

Beer, liqueurs, and mixed drinks have a high carb and low nutrient count, making them unsuitable for a keto diet. Lower-carb drinks, such as dry red or white wine or hard liquor, are better options if you want to imbibe, as they provide around 5 grams of carbs or less per standard serving.

Honey and Syrups

Honey, syrups like agave or maple, and juice are concentrated sources of sugar and can easily increase your daily carb count without providing significant nutrition. They can cause blood sugar spikes and hinder ketosis.

Dried Fruit or Trail Mix

When fruit is dried, its sugar is concentrated into smaller serving sizes, resulting in a high carb count. Mixed dried fruit, as well as trail mix, which often includes chocolate chips, candies, or sugar-coated nuts, are foods to avoid on a keto diet as they can easily exceed your carb allotment for the day.

Potatoes and Other Starchy Vegetables

White and sweet potatoes, as well as other starchy vegetables like peas and corn, ought to be avoided on the keto diet due to their high carb content. If you're craving starchy vegetables, try lightly grating them onto a salad or bowl, or opt for small portions of jicama, which is naturally lower in carbs.

Sweetened Yogurt or Dairy

Flavored or sweetened yogurt and dairy products can add to your carb count. When adding dairy to your keto diet, opt for plain, full-fat varieties, such as plain full-fat yogurt or cottage cheese. Unsweetened coconut milk-based yogurts are also a good option, as they have more fat and fewer carbs.

How to get into ketosis

Ketosis is a metabolic state in which the body uses stored fat as its primary energy source instead of glucose. This happens when there is a lack of glucose, which is usually the body's preferred source of energy. In this state, the body breaks down its fat stores and produces acids called ketones, which can be used for energy or leave the body via urine.

• Reduce your carbohydrate intake: This is the most important factor in entering ketosis. The recommended amount varies, but it is generally advised to consume 50 grams or less of carbohydrates per day.
• Increase physical activity: The more energy you use, the more fuel your body needs. Exercise helps deplete the body's glycogen stores, which encourages the body to turn to fat as a source of fuel.
• Fast for short periods: Intermittent fasting can help you reach a state of ketosis. It is not necessary to fast for long periods, as most people can reach ketosis without extended fasting.
• Increase healthy fat intake: Most people entering ketosis replace lost carbohydrates with an increase in healthy fats such as avocados, avocado oil, and fatty fish like salmon.
• Test ketone levels: You can purchase simple ketone tests, such as strips and monitors, to check your ketone levels and track your progress.
• Check protein intake: The keto diet typically involves eating more fat than protein. Recommended amounts vary, but a standard recommendation is to consume about 1 gram of protein for every pound of body weight each day.
• Consume more MCT oil: Medium-chain triglycerides (MCTs) can help you reach ketosis, even when eating less fat and more protein and carbs.

Foods to Eat on the Ketogenic Diet

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Here are some foods that are suitable for the keto diet:

• Nuts, seeds, and healthy oils: Olive oil, 100% grass-fed butter, coconut oil, and other healthy oils are recommended.
• Plain Greek yogurt and cottage cheese: These are high in protein and calcium. Greek yogurt is also higher in protein and lower in carbohydrates compared to regular yogurt.
• Unsweetened coffee and tea: Coffee and tea are carb-free and can lower the risk of cardiovascular disease.
• Dark chocolate and cocoa powder: Dark chocolate contains flavanols, which may reduce the risk of heart disease.
• Fish: Fish is rich in B vitamins, potassium, and selenium. It is also protein-rich and carb-free. Salmon, sardines, mackerel, and other fatty fish are high in omega-3 fats, which have been linked to lower insulin levels.
• Non-starchy vegetables: These include broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach. They are low in calories and carbs but high in nutrients.
• Meat: Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and minerals.
• Eggs: Eggs are high in protein, B vitamins, minerals, and antioxidants. They also promote feelings of fullness.

Foods to Limit or Avoid on the Keto Diet

While on the keto diet, it is important to limit or avoid certain foods that are high in carbohydrates:

• Starchy vegetables and high-sugar fruits: These include corn, potatoes, sweet potatoes, beets, bananas, raisins, dates, mangoes, and pears.
• Honey, syrup, and sugar: These are high in carbohydrates and low in nutrients.
• Baked goods, including gluten-free options: Gluten-free does not mean carb-free, and these products are typically also lower in fiber.
• Cereal, crackers, rice, pasta, bread, and beer: These are all high in carbohydrates.
• Milk: Milk contains sugar (lactose) and can be replaced with low-carb alternatives like almond or coconut milk.

Tips for Achieving Ketosis

If you are struggling to get into ketosis, here are some additional tips:

• Eat 20-50 grams of carbs per day: This can encourage your body to produce ketones.
• Track your carb intake: Make sure you are not unintentionally eating more carbs than recommended.
• Limit eating out at restaurants: It can be challenging to track your carbs when eating out.
• Be aware of hidden carb sources: Condiments, sauces, and dressings can be high in carbs.
• Increase your intake of high-quality fats: Aim to get at least 55-60% of your calories from healthy fats.
• Try intermittent fasting: This may help your body shift its fuel source from carbs to fat.
• Exercise more: Physical activity can deplete your body's glycogen stores, encouraging the production of ketones.
• Test your ketone levels regularly: This will help you determine if you need to make adjustments to your diet.

Considerations

Before starting the keto diet, it is important to consider the following:

• Potential health risks: The long-term health implications of the keto diet are not yet fully understood. Potential risks include nutritional deficiencies, kidney stones, changes in electrolyte levels, and bone loss.
• Challenges and sustainability: The keto diet can be challenging and unsustainable due to its strict limits.
• Consult a healthcare professional: Making significant dietary changes can impact your health, so it is important to consult a qualified health professional before starting the keto diet, especially if you have underlying health conditions or are pregnant or breastfeeding.

Frequently asked questions