Leena Watts
The ketogenic diet is a high-fat, low-carbohydrate, and moderate-protein diet. The aim is to reach a metabolic state called ketosis, where the body uses fat instead of carbohydrates as its primary energy source. To stay within your keto macros, you must restrict high-carb foods and focus on low-carb, keto-friendly foods. So, what should you eat every day on keto? Meat, poultry, and seafood are popular choices as they are high in fat and low in carbs. You can also eat eggs and high-fat dairy products, as well as non-starchy vegetables like broccoli and zucchini. Avocados, nuts, seeds, and berries are also keto-friendly, providing healthy fats and nutrients like antioxidants and B vitamins.
| Characteristics | Values |
|---|---|
| Carbohydrates | Very low |
| Fats | High |
| Proteins | Moderate |
| Food Items | Meat, seafood, dairy, eggs, nuts, fats, oils, some non-starchy vegetables, berries, avocados, seeds, and high-cocoa chocolate |
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What You'll Learn
Seafood and meat
When it comes to seafood, salmon is a popular choice. It is high in essential nutrients like omega-3 and B vitamins, and very low in carbs. Other fish like shrimp and lobster are also keto-friendly. Shellfish are good too, but their carb count varies by type, so be sure to track your carb intake.
Meat and poultry are also popular on the keto diet because they are high in fat and very low in carbs. Chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage are all options, but it is best to eat them in moderation. Processed meats like bacon and sausage are allowed, but they are not the healthiest option and may increase your risk of certain cancers.
You can also eat eggs as part of your keto diet. They are a good source of protein and fat, and they contain zero carbs.
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Dairy
When it comes to the keto diet, the main consideration is the carbohydrate content of the food. To enter ketosis, which is the fat-burning state driving the potential benefits of the keto diet, one must generally limit carbs to under 10% of daily calories. This equates to limiting net carbs (total carbs minus fiber and sugar alcohols) to between 20 and 50 grams per day.
Some dairy products are keto-friendly, while highly processed dairy items are less likely to be compatible with the keto diet. Dairy products that are low in both added sugar and lactose are more suitable for the keto diet. For example, most cheeses, such as mozzarella, gouda, brie, cheddar, cream cheese, cottage cheese, and parmesan, are suitable. Butter and ghee are also keto-friendly and perfect for cooking due to their high smoke point. These low-carb dairy options are either high in fat, high in protein, or both.
However, it is important to note that milk, while an excellent source of calcium, vitamin D, potassium, and B vitamins, contains a significant amount of sugar (lactose). One cup of milk has 12 grams of sugar. Therefore, those on a keto diet may opt for low-carb milk alternatives, such as almond or coconut milk.
Additionally, some people choose to follow a dairy-free keto diet. While dairy can provide a rich source of extra nutrients, it is not essential. Those who are intolerant or sensitive to dairy can obtain their fat and protein from other sources, such as meat, fish, olive oil, coconut oil, avocados, nuts, seeds, and eggs. Calcium can also be found in sardines, spinach, and turnip greens.
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Vegetables
The ketogenic diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It is important to eat a variety of low-carb, keto-friendly vegetables to ensure adequate fiber intake.
Non-starchy vegetables like broccoli, bell peppers, and zucchini are excellent choices as they are low in carbohydrates and high in fiber. Fiber is essential for digestive health and the health of your gut microbiome. Other non-starchy vegetables that can be included in the keto diet are cauliflower, cabbage, and leafy greens such as spinach and kale. These vegetables are not only low in carbs but also packed with essential vitamins and minerals.
Avocados are another fantastic option for keto dieters. They are high in monounsaturated fat and potassium, a mineral that many Americans lack. Half of a medium avocado contains about 6 grams of total carbohydrates, 4.5 grams of fiber, and 360 milligrams of potassium, which is about 8% of the daily recommended value.
Some above-ground vegetables like asparagus, green beans, and mushrooms can also be consumed in moderation. While they are low in carbohydrates, eating too much of them can affect ketosis.
It is important to note that while the keto diet restricts many high-carb foods, some high-carb vegetables like carrots, beets, and sweet potatoes can be included in moderation as long as you stay within your daily carb intake range.
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Nuts
Some of the best nuts to include in a keto diet are pecans, which contain the least amount of carbs out of all nuts, with only one gram of net carbs per ounce. They are also loaded with important nutrients like thiamine, magnesium, and phosphorus. Pecans can be enjoyed as a snack or crushed and used as a crunchy, low-carb crust for fish or chicken.
Brazil nuts are another excellent choice, as they are low in carbs and a great source of selenium, a trace mineral needed for various bodily functions, including metabolism, immune health, and DNA production. Just two grams of carbs per ounce, Brazil nuts can be enjoyed as a snack or used in low-carb baking. However, it is important to note that Brazil nuts have high selenium content, so they should be eaten in moderation to avoid selenium toxicity.
Macadamia nuts are also a perfect fit for the keto diet, as they are very high in fat and low in carbs, with just two grams of carbs per ounce. Macadamia nuts have been shown to lower total cholesterol and "bad" cholesterol while increasing "good" cholesterol. They can be enjoyed as a snack or used in keto-friendly baking.
Walnuts are another versatile, high-fat, and low-carb nut. They contain two grams of net carbs per ounce and are loaded with nutrients like B vitamins, iron, magnesium, zinc, and antioxidants. Walnuts can be added to salads or used in keto-friendly desserts.
Other nuts that can be included in a keto diet in moderation are pistachios, cashews, almonds, and hazelnuts. These nuts have slightly higher carb counts but can be enjoyed in smaller portions or as an occasional treat.
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Fruits
The keto diet is a low-carb, high-fat diet that restricts carbohydrate intake to 20-50 grams per day. This can make it challenging to incorporate fruit, which is naturally high in carbohydrates and sugar. However, some fruits are suitable for a keto diet when consumed in moderation.
Avocados are a popular choice for keto dieters due to their high content of healthy fats and low net carb count. They also provide essential nutrients such as vitamin K, folate, vitamin C, and potassium. Olives are another fruit high in healthy fats and low in carbs, making them a good keto option.
Berries, such as raspberries, blackberries, and strawberries, can be enjoyed in small to moderate amounts on a keto diet. These berries offer a range of nutrients and are relatively low in net carbs. For example, half a cup of raspberries contains 3 grams of carbs, while a cup of strawberries has 6 grams.
Other fruits that can be included in a keto diet are lemons, limes, and tomatoes. Lemons and limes are rich in vitamin C and fiber, while tomatoes provide essential nutrients like lycopene, beta carotene, and vitamin C. Cantaloupe and peaches are also suitable, but their net carb content is slightly higher, so portion size should be considered.
While these fruits can be incorporated into a keto diet, it is important to remember that keto is not a one-size-fits-all approach, and it can be challenging to maintain long-term. Consulting with a healthcare provider or registered dietitian is recommended to ensure you are meeting your nutritional needs while following the keto diet.
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Frequently asked questions
The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. The diet pushes the body into a metabolic state called ketosis, where it uses fat instead of carbohydrates as its primary energy source.
Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like broccoli and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
High-carb foods like bread, bagels, tortillas, chips, crackers, and granola bars should be limited on the keto diet. While fruit is also high in carbs, some low-carb options include coconuts and berries.
The keto diet is popular for weight loss and has also been studied for its potential benefits in blood sugar management, epilepsy treatment, and the prevention of cancers and neurodegenerative conditions.
Some risks of the keto diet include nutrient deficiencies, especially in fiber and B vitamins, and potential negative impacts on heart health due to increased meat consumption. Additionally, the keto diet may be difficult to maintain long-term due to its restrictive nature.
