Jeffrey Salazar
The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It is gaining popularity due to its potential benefits for weight loss, blood sugar management, and the prevention of cancers and neurodegenerative conditions. The diet can be difficult to maintain, especially when eating with family or friends. However, there are plenty of keto-friendly foods and recipes available. Meat and poultry are considered staple foods on the keto diet, as they contain no carbs and are rich in B vitamins and minerals. Fish and shellfish are also keto-friendly, as they are nearly carb-free and fatty fish are high in omega-3 fats. Eggs are another staple, as they are an affordable source of fat and protein while being low in carbohydrates. In addition, foods such as nuts and seeds, high-fat dairy products, olive oil, and high-cocoa chocolate are allowed on the keto diet.
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What You'll Learn
Meat and poultry
When choosing meat for the keto diet, consider opting for grass-fed varieties, as they have higher levels of omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals. Some meat options that fit into a keto diet include:
- Chicken: Skinless chicken breast is a low-fat protein option. While chicken is a great source of protein, it is important to note that it can be high in sodium, especially in the form of chicken nuggets or cold cuts.
- Pork: Pork rinds can be used as a savoury, crispy addition to keto meals, such as breaded shrimp or fried chicken.
- Beef: Prime rib and steak are keto-friendly options.
- Turkey: Low-fat turkey breast mince can be used as a lean filling for peppers.
- Bacon: While bacon is allowed on the keto diet, it is important to watch the sodium content, as it can be high.
In addition to fresh meat, processed meat products such as sausages can also be included in a keto diet, but it is important to be mindful of the sodium content and other added ingredients.
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Fish and shellfish
Salmon is the most common fish variety used in a ketogenic diet. It is rich in protein and omega-3 fatty acids. Other fatty fish like sardines and mackerel are also high in omega-3 fats, which may help manage blood sugar levels and lower insulin levels in people with diabetes. Omega-3 fats have also been found to improve results for hemoglobin A1C, a test that measures blood sugar levels over three months. Fatty fish is also linked to improved brain health and a decreased risk of chronic disease. The Dietary Guidelines for Americans recommend that adults over 18 years old eat 8 to 10 ounces of seafood per week.
Other keto-friendly seafood options include shellfish and bivalves such as shrimp, mussels, crab, and lobster. Shrimp is a low-carb selection that is a keto seafood favorite for dieters with kids because it is universally liked. Mussels are a fantastic source of Omega-3 fatty acids, and crab is a low-carb meat that can be enjoyed at all meals.
Tuna is another keto seafood option. Wild fresh tuna is a low-carb and omega-3-rich favorite that lends itself to many preparations, from raw to seared to grilled.
There are many keto-friendly seafood selections that fit the keto requirements and taste great, so seafood lovers can enjoy a variety of options while on the keto diet.
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Eggs
It is recommended to eat whole eggs rather than just egg whites, as most of an egg's nutrients are found in the yolk. This includes antioxidants like lutein and zeaxanthin, which are important for eye health.
There is no one-size-fits-all answer to how many eggs you should eat per day on a keto diet. However, sticking to about 2-3 eggs per day should keep you on the right track while still allowing for a varied diet and ensuring you get a wide range of nutrients from other keto-approved foods.
Some people may be concerned about the cholesterol content of eggs, but dietary cholesterol has been largely discredited as a factor in raising blood cholesterol levels. In fact, one person commented that they ate eggs every day while doing keto for three years and their cholesterol was very good.
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Dairy
The keto diet is a high-fat, low-carbohydrate diet. Therefore, when considering dairy, you should look for products that are low in carbohydrates and added sugar. Most cheeses are keto-friendly, including mozzarella, gouda, brie, muenster, Monterey jack, mascarpone, provolone, cheddar, cream cheese, cottage cheese, parmesan, and blue cheese. Cheese is high in saturated fat and protein, but multiple reviews have found no link between dietary saturated fat and heart disease risk. Butter and ghee are also healthy fats on a keto diet and are great for cooking. Greek yoghurt and cottage cheese are high-protein foods that can be eaten in moderation.
However, it is important to note that dairy is one of the most common inflammatory foods, and reducing exposure to it can help prevent or calm chronic inflammation. A keto diet is possible without dairy, and some sources recommend replacing dairy fats with plant-based fats to get healthier unsaturated fats.
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Vegetables
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Vegetables that are rich in nutrients and low in calories and carbs are recommended.
Non-starchy vegetables such as broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are great options. These vegetables are low in net carbs, which are calculated by subtracting fibre from total carbohydrates. Aim for less than 8 grams of net carbs per cup.
Cauliflower is a versatile vegetable that can be used in a variety of keto dishes. It can be used as a rice substitute, blitzed to grains and served with cheese, or as a gluten-free pizza crust. Broccoli is another popular choice, often paired with cheese or used as a substitute for potato in dishes like fishcakes.
Other vegetables that can be included in a keto diet are peppers, which can be stuffed with low-fat turkey breast mince, and fresh mixed greens, which can be served as a side dish or paired with proteins like rotisserie chicken.
When following a keto diet, it is important to focus on low-carb, high-nutrient vegetables to stay within the dietary guidelines and ensure a varied and nutritious meal plan.
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Frequently asked questions
The keto diet is a high-fat, low-carb, moderate-protein diet. The diet is designed to put your body into a metabolic state called ketosis, where it burns stored fat for energy instead of carbohydrates.
Meat, poultry, fish, eggs, and seafood are all keto-friendly foods. You can also eat dairy products like cheese, yoghurt, and cottage cheese. Non-starchy vegetables like broccoli and cauliflower are good options, and you can use cauliflower as a low-carb substitute for rice or pizza crust.
Keto meals can be simple and easy to prepare. For breakfast, you can have scrambled eggs or a frittata. For lunch or dinner, try a keto burger, keto chilli, or chicken parm coated in almond flour and Parmesan cheese. You can also make no-cook meals with sliced deli meats, cheeses, and pre-chopped vegetables.
Cheese, Greek yoghurt, and cottage cheese are tasty keto-friendly snacks that can help decrease appetite and promote feelings of fullness. You can also combine them with chopped nuts, cinnamon, or other spices for a quick keto treat. Hard-boiled eggs are another convenient and portable snack option.
Yes, the keto diet restricts high-carb foods such as cereal, crackers, rice, pasta, bread, and beer. Even whole-wheat and bean-based pasta options are typically too high in carbs. It's important to monitor your total carbohydrate intake and choose low-carb alternatives.
