Keto Diet: Best Products For Quick Weight Loss

The ketogenic diet is a high-fat, low-carbohydrate diet that aims to put the body into a state of ketosis, where it uses fat instead of carbohydrates for energy. This metabolic state can be achieved by drastically reducing carbohydrate intake and replacing it with healthy fats. As a result, there are now many keto-friendly products on the market, including food, drinks, and supplements.

Keto-friendly foods include animal proteins such as fish, meat, and eggs; dairy products like cheese, butter, and cream; nuts and seeds; healthy oils like olive oil and avocado oil; and low-carb vegetables.

There are also many keto-friendly snacks, such as cheese crisps, beef jerky, and chocolate chip cookies, as well as keto-friendly alternatives to common foods like bread, tortillas, noodles, and pizza.

Keto-friendly drinks include unsweetened coffee and tea, keto-friendly sodas, and protein shakes.

Some supplements that may be beneficial on a ketogenic diet include MCT oil, minerals, caffeine, exogenous ketones, and creatine.

Animal proteins, including fish, shellfish, meat, poultry, and eggs

Animal proteins are a staple of the keto diet. Meat, poultry, fish, shellfish, and eggs are all keto-friendly foods, as they are naturally low in carbohydrates and rich in protein.

Fish and shellfish are excellent choices for those following a keto diet. Salmon, for example, is rich in omega-3 fatty acids, B vitamins, vitamin D, and selenium. It is also very versatile and can be grilled, broiled, or served with a tasty dressing. Other good options include mackerel, herring, oysters, tuna, and mahi-mahi. Shellfish such as shrimp and bay scallops are also keto-friendly and pair well with creamy, buttery sauces.

Meat and poultry are also commonly consumed on a keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which may help preserve muscle mass. When choosing meat, it is best to opt for grass-fed options as they have higher levels of omega-3 fats and conjugated linoleic acid (CLA). Examples of good keto meats include ground beef, beef tenderloin, ground pork, bacon, whole chicken, and chicken thighs.

Eggs are another extremely healthy protein source for those on the keto diet. A large egg contains less than 1 gram of carbohydrates and about 6 grams of protein. Additionally, eggs have been shown to trigger hormones that increase feelings of fullness. It is important to eat whole eggs, as most of the nutrients are found in the yolk, including antioxidants that protect eye health.

Dairy and dairy alternatives, such as cheese, Greek yogurt, cottage cheese, and cream

Dairy and dairy alternatives are a great way to get your fat intake up and your carb intake down on a keto diet. Here are some of the best options:

Cheese

Cheese is basically the perfect keto food: high-fat, moderate-protein, and low-carb. Most cheeses are very low in carbs and high in fat, making them a great fit for the keto diet. For example, just 1 ounce (28 grams) of cheddar cheese provides 1 gram of carbs, 6 grams of protein, and a good amount of calcium. Cheese is also high in saturated fat, but it hasn't been shown to increase your risk of heart disease. In fact, some studies suggest that it may even help protect against it. Cheese also contains CLA, which has been linked to fat loss and improvements in body composition.

Goat cheese and blue cheese are excellent choices for a keto diet, as they contain 0 carbs. Cream cheese is also a keto favorite, with 8 grams of fat and only 1 gram of carbs per ounce. If you're craving cheese on the go, cheese crisps are a delicious solution, though they are more processed and contain more sodium, so exercise caution and portion control.

Greek Yogurt and Cottage Cheese

Plain Greek yogurt and cottage cheese are nutritious, high-protein foods. While they contain some carbs, you can eat them in moderation on keto. Both have been shown to help decrease appetite and promote feelings of fullness. Either one makes a tasty snack on its own, but you can also combine them with chopped nuts, cinnamon, or other spices to make a quick keto treat.

Cream and Half-and-Half

Cream and half-and-half are very low in carbs and high in fat, making them ideal for keto. Like other fatty dairy products, they are rich in CLA, which may promote fat loss. However, it is best to enjoy them in moderation, as they are high in saturated fat. Cream and half-and-half are popular choices for adding to coffee or using as keto alternatives to small amounts of milk in cooking.

Plant-based foods like nuts, seeds, berries, avocados, olives, and dark chocolate

Nuts

Nuts are an excellent addition to a keto diet as they are high in healthy fats and low in net carbs. They are also a good source of protein, fiber, vitamins, minerals, and antioxidants. Some of the best nuts for keto include:

• Pecans: These tree nuts have an excellent nutrient profile for keto, with 4 grams of total carbs per ounce. They may also help reduce insulin levels.
• Brazil nuts: Brazil nuts are an excellent source of selenium, a vital mineral, with only 3 grams of total carbs per ounce. However, due to their high selenium content, it is recommended to limit consumption to one to three nuts per day.
• Macadamia nuts: Macadamia nuts are very high in fat, making them perfect for keto. They have been linked to improved cholesterol levels. One ounce contains 4 grams of total carbs.
• Walnuts: Walnuts are a popular tree nut with heart-health benefits. They have been shown to reduce LDL ("bad") cholesterol and blood pressure. An ounce of walnuts contains 4 grams of total carbs.
• Almonds: Almonds are versatile and healthy, with potential benefits for reducing the risk of type 2 diabetes, heart disease, and Alzheimer's. An ounce of almonds has 5 grams of total carbs.

Seeds

Like nuts, seeds are also a great source of healthy fats, protein, fiber, vitamins, minerals, and antioxidants. Some seeds that are particularly keto-friendly include:

• Chia seeds: These tiny seeds are packed with healthy fiber and omega-3 fats, which have anti-inflammatory properties. One ounce of chia seeds has 12 grams of total carbs.
• Flax seeds: Flax seeds are a good source of fiber and omega-3 fats, and they have been studied for their potential benefits on blood pressure and heart health. An ounce of flax seeds provides 9 grams of total carbs.
• Hemp seeds: Hemp seeds are an excellent source of plant-based protein and healthy fats. They may help reduce blood pressure and protect against Alzheimer's and other neurodegenerative diseases. An ounce of hemp seeds has 2 grams of total carbs.
• Sesame seeds: Sesame seeds are low in carbs and high in fat, making them ideal for keto. They also contain anti-inflammatory antioxidants called lignans. One ounce of sesame seeds has 7 grams of total carbs.
• Sunflower seeds: Sunflower seeds are a popular, high-fat snack with anti-inflammatory and antidiabetic properties. They are a good source of vitamin E, flavonoids, and phenolic acids. An ounce of shelled sunflower seeds contains 6 grams of total carbs.

Berries

Most fruits are too high in carbs for a keto diet, but berries are an exception. They are low in carbs and high in fiber, making them a good choice for keto. Additionally, they are packed with antioxidants that may reduce inflammation and protect against diseases. Some of the best berries for keto include:

• Raspberries
• Strawberries
• Blackberries
• Blueberries

Avocados

Avocados are a healthy and natural choice for a keto diet. They are high in healthy fats and low in net carbs. Avocados also provide important nutrients such as potassium, calcium, magnesium, and B vitamins. One hundred grams of avocado contains 1.9 grams of protein, 1.9 grams of carbohydrates, and 19.7 grams of fat.

Olives

Olives are another plant-based source of healthy fats, particularly oleic acid, a monounsaturated fat. They are high in fat and low in carbs, making them keto-friendly. The main antioxidant in olives, oleuropein, has anti-inflammatory properties and may protect your cells from damage. One cup of olives has 14.4 grams of fat and 160 calories.

Dark Chocolate

Dark chocolate, with a minimum of 70% cocoa solids, can be enjoyed in moderation on a keto diet. It is a delicious source of antioxidants, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy.

Oils, such as olive oil, coconut oil, and avocado oil

Oils are an important part of the keto diet, as they are a pure source of fat, which is essential to the diet. However, not all oils are created equal, and some are better than others. The best oils for the keto diet are olive oil, avocado oil, and coconut oil.

Olive Oil

Olive oil is widely considered one of the healthiest oils available and is possibly one of the healthiest foods overall. It is high in oleic acid, a monounsaturated fat that has been linked to a decreased risk of heart disease. Extra virgin olive oil is the least processed and highest quality variety, with a rich, robust flavor. It has a low smoke point, so it is not suitable for high-heat cooking but is perfect for dressings, marinades, and drizzling on keto meals.

Avocado Oil

Avocado oil is a mild, versatile oil with a high smoke point, making it ideal for high-heat cooking methods like frying and stir-frying. It is rich in monounsaturated fats and antioxidants, as well as vitamins A, E, and D. Avocado oil also enhances nutrient absorption and helps promote better cholesterol levels. However, it tends to be more expensive than olive and coconut oils.

Coconut Oil

Coconut oil is a unique plant-based oil with a high saturated fat content, which is usually only found in animal fats. It has a relatively low smoke point and imparts a coconut taste to foods. Refined coconut oil has a higher smoke point and is flavourless, but it is more processed. Coconut oil is ideal for baking and low-heat cooking. It also contains medium-chain triglycerides, which help induce ketosis and speed up metabolism.

Drinks, including unsweetened coffee and tea, and keto-friendly sodas

When it comes to keto-friendly drinks, there are several options available that can help you stay in ketosis and provide variety beyond just water.

Unsweetened coffee and tea are excellent choices. Whether you prefer your morning cup of joe or an afternoon pick-me-up tea, these drinks are 100% keto-friendly. Black coffee and all types of tea contain less than 1 gram of carbohydrates per serving. If you want milk in your coffee or tea, opt for unsweetened alternatives such as almond or coconut milk. You can also add a dash of heavy cream to your coffee instead of cow's milk to keep it keto-friendly. Be sure to avoid sugar or sugary additives like store-bought creamers, and consider using alternative sweeteners like Stevia if you prefer a sweeter taste.

When it comes to sodas, it's important to choose wisely. While regular soda is packed with sugar and carbs, there are keto-friendly alternatives. Zevia Zero Calorie Soda is a popular choice, offering a soda-like experience without the calories or sugar. Most diet sodas are also keto-friendly, but it's important to be cautious due to their artificial sweeteners. These sweeteners may increase your sugar cravings, which is the opposite of what you want on a keto diet. Instead, look for sodas sweetened with naturally derived zero-calorie sweeteners like stevia or erythritol, a sugar alcohol derived from corn.

In addition to unsweetened coffee and tea, and keto-friendly sodas, there are other drink options to consider. Sparkling water, cucumber juice with basil, and flavoured waters are all refreshing choices. You can also try sugar-free sports drinks, which can help replenish electrolytes, or bone broth for a comforting, protein-rich option.

Frequently asked questions