Keto Food Diaries: What Worked For Weight Loss?

The ketogenic diet, or keto, is a high-fat, low-carbohydrate, and moderate-protein diet. It is designed to force the body to burn fat for energy instead of carbohydrates. The diet typically includes animal proteins, dairy, vegetables, plant-based foods, and fats and oils. While it may seem like a recently created diet, it was first put into practice in the 1920s as a treatment for epilepsy. Today, it is often used for weight loss, but it can also help manage certain medical conditions like epilepsy, heart disease, and brain diseases. However, it is important to note that keto is a very restrictive diet and may not be suitable for everyone. It is always recommended to consult a doctor or dietitian before starting any new diet.

Meat and Poultry

When it comes to meat, it's best to stick to organic and grass-fed varieties, as these minimise steroid hormone and bacteria intake. Fatty cuts of meat, such as ribeye and sirloin steaks, are ideal.

Chicken, fish and beef are recommended over processed meats like bacon and sausage, which can be bad for your heart and may increase your risk of certain cancers.

Turkey, beef and chicken are all popular choices on the keto diet.

If you're eating poultry, go for the darker meat as it's fattier compared to the leaner white meat.

When it comes to cooking your meat and poultry, olive oil and coconut oil are recommended.

Fish and Seafood

Salmon is a fantastic option for keto as it is rich in omega-3 fatty acids and other valuable nutrients such as B vitamins, vitamin D, and selenium. It is also extremely versatile and can be grilled, broiled, baked, or pan-fried. A simple way to prepare salmon is by brushing a fillet with olive oil and sprinkling it with salt and pepper. You can also try more complex recipes like keto-friendly garlic butter salmon, salmon with mustard vinaigrette, or lemony butter-baked salmon.

Mackerel is another great choice as it is packed with omega-3s, vitamin D, vitamin B-3, and selenium. It has a milder flavour than salmon and can be grilled, broiled, or pan-fried. Try a recipe like pan-seared mackerel with sweet peppers and thyme.

Farmed Arctic Char is a fatty, keto-friendly fish that is often considered a more sustainable and affordable alternative to salmon. It is briny, oily, and scrumptious, while also being loaded with B3, selenium, iron, and copper.

Tuna is also a versatile fish that works well with a keto diet. It has a rich flavour and is packed with essential nutrients like selenium, vitamin B12, vitamin D, and fatty acids. You can enjoy it in various ways, such as pan-fried, broiled, or fresh off the grill.

Other keto-friendly fish and seafood options include mahi-mahi, herring, oysters, shrimp, bay scallops, anchovies, and sardines. These options are either high in protein or healthy fats, or both, making them excellent choices for a keto diet.

Dairy and Dairy Alternatives

Dairy Options

• Butter, especially organic, grass-fed butter, is one of the best reasons to stay on keto. It packs 12g of fat for zero carbs in a single tablespoon serving.
• Ghee is clarified butter. All this means is that the butter has been cooked longer to remove the water and milk solids. The remaining mixture is pure butterfat and ideal for any keto diet.
• Heavy whipping cream can be used in keto coffee or added to savory recipes to add an extra layer of creamy goodness.
• Fermented yogurts, Greek yogurt, and kefir are nutritious, high-protein foods. While they contain some carbs, they can be eaten in moderation on keto.
• Cheese, especially aged options (e.g. blue cheese, gouda, or parmesan) and hard or semi-hard cheeses (e.g. Swiss, colby, and provolone) are very low in carbs and high in fat, making them a great fit for the keto diet.
• Sour cream is made by fermenting regular cream with certain types of lactic acid bacteria, resulting in almost zero carbs in full-fat sour cream.
• Cottage cheese is another option, but it contains more carbs, so it should be eaten in moderation.

Dairy Alternatives

Some people may be sensitive or intolerant to dairy. In this case, there are some dairy alternatives that can be enjoyed on the keto diet:

• Unsweetened plant-based milk, such as soy, almond, and coconut milk.
• Unsweetened sparkling water can be a keto-friendly alternative to soda.
• Unsweetened coffee and tea are healthy, carb-free drinks that can be enjoyed with heavy cream added.
• Unsweetened coconut, almond, or cashew milk can be used as keto-safe alternatives to dairy milk. However, keep in mind that these tend to be higher in carbs and lower in protein since they are geared for a vegan diet.

Vegetables

When following the keto diet, it is important to keep your carb intake around 5% to 10% of your daily calorie intake to maintain ketosis. This equates to around 20 to 50 grams of net carbs per day. Net carbs are calculated by subtracting the grams of fibre per serving from the total carbohydrate amount per serving.

So, which vegetables are best for the keto diet?

Above-ground vegetables are generally lower in carbs and are usually the best keto options. These include:

• Spinach
• Lettuce
• Asparagus
• Avocado
• Cucumber
• Tomato
• Cauliflower
• Zucchini
• Green pepper
• Kale
• Olives
• Cabbage
• Eggplant
• Broccoli
• Green beans
• Brussels sprouts

These vegetables are considered keto-friendly and can be eaten relatively freely.

However, it is important to be more careful with slightly higher-carb vegetables like bell peppers, especially red and yellow ones, as well as brussels sprouts and green beans. While these vegetables are still keto-friendly, the carbs can add up quickly, and you may exceed your daily carb limit if you consume too much.

It is also worth noting that while tomatoes are technically a fruit, they can be included as part of a keto diet. However, their carb content is slightly higher, so it is important to monitor your intake when combining them with other foods.

When preparing keto-friendly vegetables, consider using healthy fats such as butter, lard, coconut oil, avocado oil, or ghee. You can also add full-fat cheese, heavy cream, or cream cheese to your vegetables for extra flavour and nutrition.

In conclusion, while the keto diet may be associated with meat, eggs, and avocados, vegetables also play a crucial role. By choosing the right vegetables and preparing them in a keto-friendly way, you can stay in ketosis and reap the benefits of a healthy, balanced diet.

Nuts, Seeds and Healthy Oils

Nuts, seeds, and healthy oils are a great way to spice up your snack routine or customize keto-friendly meals to get out of a rut. They are chock-full of both polyunsaturated and monounsaturated fats, and low in net carbs, while fitting into the high-protein aspect of the keto diet.

The best nuts to eat while on the keto diet include macadamias, almonds, pecans, and walnuts. Seeds you can feel great about include sesame seeds, pumpkin seeds, and flaxseeds, too.

Olive oil and coconut oil are the two oils recommended on the keto diet. Olive oil is high in oleic acid and is associated with a lower risk of heart disease. Coconut oil is high in saturated fat but contains medium-chain triglycerides (MCTs), which can increase ketone production. MCTs may increase metabolic rate and promote the loss of weight and belly fat too.

Be sure to measure portion sizes when consuming any healthy fat. Here are the carb counts for 1 oz. (28 g) of nuts and seeds (net carbohydrate equals total carbs minus fiber):

• Almonds: 3 g net carbs (6 g total carbs)
• Brazil nuts: 1 g net carbs (3 g total carbs)
• Cashews: 8 g net carbs (9 g total carbs)
• Macadamia nuts: 2 g net carbs (4 g total carbs)
• Pecans: 1 g net carbs (4 g total carbs)
• Pistachios: 5 g net carbs (8 g total carbs)
• Walnuts: 2 g net carbs (4 g total carbs)
• Chia seeds: 2 g net carbs (12 g total carbs)
• Flaxseeds: 0 g net carbs (8 g total carbs)
• Pumpkin seeds: 1 g net carbs (3 g total carbs)
• Sesame seeds: 3 g net carbs (7 g total carbs)

Frequently asked questions