Milly Gaines
The keto diet is a high-fat, low-carbohydrate diet that is said to promote weight loss and benefit certain conditions such as diabetes, epilepsy, Alzheimer's disease, Parkinson's disease, and epilepsy. On the keto diet, up to 80% of daily calories are derived from fat, and the body enters a state of ketosis, where it uses fat for energy instead of carbohydrates. While the keto diet is associated with several health benefits, not all sources of fat are equally healthy, and excessive consumption of unhealthy fat can have negative consequences. When following the keto diet, it is recommended to consume a variety of keto-friendly foods, including seafood, high-fat dairy products, low-carb vegetables, healthy oils, nuts, seeds, eggs, and certain meats.
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Seafood and fatty fish
Salmon is the most common fish variety used in a ketogenic diet. It is rich in protein and omega-3 fatty acids, which are very important for a keto diet. Salmon also provides a substantial dose of vitamin D, a nutrient critical for immune function, bone health, and more.
Tuna, anchovies, and mackerel are also great sources of high-quality protein, vitamins, essential fatty acids (omega-3), and are generally considered very healthy foods. They are delicious and can be used in various keto dishes, such as soups, salads, keto plates, and fried, grilled, or baked fish dishes.
Other seafood options that are keto-friendly include scallops, shrimp, cod, lobster, mahi-mahi, and flounder. These seafood options provide a good amount of protein and healthy fats, making them suitable for a keto diet.
It is important to note that while seafood and fatty fish are excellent choices for a keto diet, it is always recommended to consult with a healthcare professional or dietitian before starting any new diet to ensure it aligns with your specific health needs and goals.
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Meat and poultry
Meat plays a starring role in most versions of the keto diet. This is because keto activates a metabolic state that humans first evolved on a diet of mostly meat for nearly 2 million years. Our bodies are primed to thrive on meat.
When selecting meat for the keto diet, it is important to choose fatty cuts. Fatty cuts of meat from ruminant animals like beef and lamb, along with pork, chicken, and organ meats can provide your body with all the essential nutrients it needs.
Beef is a nutrient powerhouse providing copious amounts of essential B vitamins, along with meat-specific compounds like carnitine, taurine, and carnosine that provide anti-aging, anti-cancer, and vitality-boosting benefits. When selecting your keto beef, look for pasture-raised, grass-fed, and regenerative-farmed meat when available. Grass-fed beef offers a better fatty-acid composition with less inflammatory PUFAs. However, grass-fed and regenerative beef can be expensive and hard to find. Conventional beef is also highly nutritious and in some cases, even more flavorful thanks to its higher fat content.
Pork is less nutrient-dense than beef, but it still offers robust amounts of energizing B vitamins, along with rare micronutrients like choline and selenium. When choosing your keto pork, note that pigs, unlike ruminant animals, cannot transform the inflammatory omega-6 fats in their feed into anti-inflammatory omega-3 fats. Look for pasture-raised pork from animals that have soaked up the sunshine. Fatty pork options include pork belly, ribs, and pork chops.
Lamb is nutrient-dense, flavorful, and often comes with a healthy fat profile. Lamb chops and leg of lamb are perfect for keto meals.
Turkey is a great low-carb option, particularly dark meat cuts like thighs and drumsticks, which contain more fat than breast meat.
Chicken is lean and will need to be fattened up with butter, ghee, lard, and tallow. A helpful tip for choosing the most nourishing chicken on keto is to select cuts with the skin on. Chicken liver is also a good option.
While bacon and sausages are keto-friendly, some processed meats can contain hidden carbs and unhealthy additives. Always check the labels.
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Dairy products
Firstly, it is best to avoid dairy products with added sugars, such as ice cream, flavoured yoghurt, and flavoured milk. These products are likely to contain large amounts of sugar and carbohydrates, which can prevent the body from entering a state of ketosis, where it burns fat for fuel instead of glucose.
Lactose intolerance is another important consideration when consuming dairy on a keto diet. Lactose is a sugar found in milk, and it can be difficult to digest, causing symptoms such as gas, bloating, cramping, diarrhoea, and nausea. Those who are lactose intolerant may still be able to tolerate low-lactose dairy products like cheese or yoghurt. Hard and long-aged dairy products, such as hard cheeses, are much lower in lactose and are generally considered keto-friendly. Ghee, or clarified butter, is another excellent option as it has had all lactose and whey removed.
When choosing dairy products for a keto diet, it is recommended to select organic, grass-fed options. Conventional dairy products often contain harmful hormones, bacteria, and antibiotics, as well as stress hormones from the overcrowded environments in which the cows are kept. Organic, grass-fed dairy, on the other hand, is a great source of anti-inflammatory omega-3 fatty acids and CLA, which can promote weight loss and increase muscle strength.
Some keto-friendly dairy products to consider include:
- Butter and ghee: These contain only trace amounts of lactose and whey, making them essentially carb-free.
- Soft-ripened cheeses: Cheeses like brie and Camembert are among the lowest in carbs, with only 0.5 grams of carbs per 100 grams.
- Hard cheeses: Cheddar, Swiss, and provolone are rich in flavour and extremely keto-friendly, providing about 1 gram of carb per 100 grams.
- Semisoft cheeses: Cheeses like mozzarella, Monterey Jack, and havarti are versatile and widely available.
- Cream: Heavy cream or heavy whipping cream made from pure milk fat is high in fat and low in carbs, but should be consumed in moderation due to its high-calorie content.
- Sour cream: Full-fat sour cream is a great addition to dips, dressings, or as a thickener, containing about 19 grams of fat and 4.6 grams of carbs per 100-gram serving.
- Greek yoghurt: While it contains some carbs, unsweetened, full-fat Greek yoghurt can be a healthy addition to a ketogenic diet, providing beneficial bacteria and about 6 grams of fat per 5.3-ounce serving.
It is important to remember that while dairy products can be a good source of fat on a keto diet, they should be consumed in moderation as part of a balanced diet.
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Nuts and nut butter
Some nuts have a higher fat content than others. For example, cashews and pistachios have a 46% fat content, while macadamia nuts have a 76% fat content. Macadamia nut butter is also a good option as it has a low carb content compared to other nuts. Macadamia nuts also contain manganese, an enzyme that is involved in antioxidant activity in the body.
When choosing a nut butter, it is important to read the ingredient label carefully. Some brands may contain added sweeteners that are not compliant with a strict keto diet. Avoid nut butters that are marked as 'low-fat' as these will likely be packed with chemicals and sugar to replace the fat. Instead, opt for organic or GMO-free options.
You can also make your own nut butter by purchasing roasted nuts and grinding them in a high-speed blender or food processor. If you want to add some extra flavor, you can include keto-friendly ingredients like MCT oil or non-caloric sweeteners.
Some people may be concerned about the high cost of macadamia nuts and the difficulty in finding macadamia nut butter. In this case, you can opt for a blended nut butter that contains macadamia nuts along with other nuts. Just be sure to check the other ingredients to ensure they are keto-friendly.
Overall, nuts and nut butter can be a delicious and nutritious addition to a ketogenic diet, providing essential fats, vitamins, and minerals while helping to keep blood sugar balanced.
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Eggs
A single 56-gram egg contains about 5 grams of fat, 7 grams of protein, and 80 calories, making them a filling and healthy option. When following a keto diet, it is recommended to consume the whole egg as the yolk is rich in B vitamins, choline, and selenium, which have benefits for memory, mood, and cell protection.
There are many ways to incorporate eggs into your keto diet. Hard-boiled eggs make for a convenient snack, while fried or scrambled eggs can be enjoyed with low-carb vegetables like avocado and tomato. You can also get creative with egg-based meals, such as a vegetable bowl topped with a fried egg or a hearty scramble loaded with low-carb veggies.
Some people even follow a short-term keto diet known as an "egg fast," which involves eating primarily eggs, cheese, and butter for 3-5 days. This restricted diet may promote weight loss by inducing ketosis, but it is important to be mindful of potential nutrient deficiencies and the risk of weight regain.
While eggs are a great addition to a keto diet, it is worth noting that they do contain saturated fat, so it is recommended to be mindful of your overall saturated fat intake and ensure you are getting enough fiber to maintain healthy cholesterol levels.
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Frequently asked questions
Some healthy fats that you can eat on a keto diet include eggs, cheese, avocado, nuts, chia seeds, olives, olive oil, and fatty fish like salmon, tuna, sardines, and mackerel.
Some high-fat dairy products that you can eat on a keto diet include cheese, butter, and cream.
Some high-fat meats that you can eat on a keto diet include chicken, beef, pork, bacon, and sausage. However, it is important to note that while processed meats like bacon and sausage are technically keto-friendly, they have been linked to an increased risk of certain types of cancer.
