Milly Gaines
The ketogenic diet is a low-carb, high-fat, and moderate-protein diet. The diet aims to put the body into a metabolic state called ketosis, where the body uses stored fat as its primary energy source instead of carbohydrates. This diet has gained popularity due to its potential benefits for weight loss, blood sugar management, and the prevention of cancers and neurodegenerative conditions. When following a keto diet, meals typically consist of animal proteins, dairy, vegetables, plant-based foods, and fats and oils. Fish, meat, poultry, and eggs are considered staples on the keto diet. For breakfast, lunch, and dinner, keto dieters can enjoy a variety of meals, including scrambled eggs, salmon dishes, beef stew, chicken parm, and more.
| Characteristics | Values |
|---|---|
| Diet type | Low-carb, high-fat, moderate-protein |
| Food groups | Animal proteins, dairy, vegetables, plant-based foods, fats and oils |
| Examples | Meat, poultry, eggs, fish, shellfish, cheese, nuts, non-starchy vegetables |
| Meal ideas | Scrambled eggs, keto chicken parm, beef stew, salmon, keto pancakes, keto chocolate cake |
| Considerations | May not be suitable for people with type 2 diabetes or epilepsy; consult a doctor or dietitian |
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What You'll Learn
Meat and poultry
When choosing meat and poultry, opt for grass-fed options whenever possible. Grass-fed meat has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals. Examples of meat and poultry that fit well within a keto diet include:
- Chicken: Try recipes such as garlicky Greek chicken, keto fried chicken, or chicken parmesan.
- Beef: Enjoy a juicy cowboy steak or a comforting beef stew.
- Pork: Crushed pork rinds add a crispy texture to dishes like breaded shrimp and fried chicken.
- Bacon: Combine with ranch dressing for a delicious bacon ranch chicken dish.
- Turkey: Low-fat turkey breast mince is a great option for keeping dishes lean.
In addition to fresh meat and poultry, processed meat products like deli meats and sausages can also be incorporated into keto meals. These can be convenient options for quick lunches or snacks.
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Fish and shellfish
Other fatty fish that fit well within a keto diet include sardines, mackerel, and albacore tuna, which also offer high levels of omega-3 fats. You can prepare salmon in a variety of ways to keep your keto meals interesting. Try steaming it in a parcel with its own marinade and serving it with spiralized vegetables and cauliflower rice, or pan-searing it in browned butter and topping it with fresh herbs.
Shellfish is also keto-friendly, but it's important to note that the carb count varies by type. For example, shrimp and lobster are very low in carbs, while squid and octopus have a higher carb content. When including shellfish in your keto diet, be sure to track your carb intake to ensure you stay within your desired range.
Canned fish is another convenient option for keto meals, as it requires no cooking and can be easily incorporated into salads or paired with vegetables. Fish is a versatile and nutritious choice for breakfast, lunch, or dinner on a keto diet.
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Eggs
There are many ways to prepare eggs for a keto breakfast. Scrambled eggs are a popular option, and you can add sour cream or heavy cream for a creamy, rich texture. You can also add your choice of seasonings, such as salt, pepper, and garlic powder. If you're feeling adventurous, you can even add some crushed red pepper flakes. Another option is to bake them in the oven or an air fryer with your favorite seasonings, cheese, meats, and vegetables. You can also make keto breakfast tacos or burritos with scrambled eggs, cheese, and bacon or sausage. For a simple option, you can't go wrong with plain scrambled eggs cooked in ghee.
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Dairy
When it comes to keto-friendly dairy options, it is best to choose full-fat, low-carb choices. For example, heavy cream and heavy whipping cream are suitable for a keto diet because they are made from pure milk fat and are high in fat and low in carbs. Sour cream is also keto-friendly and can be used in dips, dressings, or as a thickener.
Cheese is another excellent dairy option for the keto diet. Most varieties are very low in carbs and high in fat, making them a great fit. Examples of keto-friendly cheeses include mozzarella, gouda, brie, muenster, Monterey Jack, mascarpone, provolone, cheddar, cream cheese, parmesan, and ricotta. While cheese is generally keto-friendly, it is important to consume it in moderation, as it can still raise insulin levels. Additionally, some people may be sensitive to the small amounts of lactose in cheese.
Plain Greek yogurt and cottage cheese are also keto-friendly options, as they are high in protein and can help decrease appetite and promote feelings of fullness. However, they do contain some carbs, so they should be consumed in moderation. Butter and ghee are also suitable for a keto diet, as they contain only trace amounts of lactose and whey.
It is important to note that dairy products with added sugar, such as ice cream, flavoured yogurt, flavoured milk, and premade dairy-based shakes, are not suitable for a keto diet. These products often contain high amounts of sugar, which can hinder ketosis.
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Vegetables
Some vegetables to avoid on a keto diet include starchy vegetables like corn, potatoes, and peas. While onions can be used as a seasoning, it's best to avoid consuming them in large quantities, especially when caramelized, grilled, or sautéed. Carrots should also be consumed in moderation, as their carbs can add up.
There are plenty of keto-friendly vegetables to choose from. Leafy greens such as lettuce, spinach, kale, and arugula are great options. Spinach, in particular, is very low in carbs and can easily be incorporated into meals or blended into smoothies. Other low-carb leafy greens include romaine lettuce, rich in beta-carotene and vitamin K, and Swiss chard.
Non-starchy vegetables like cauliflower, broccoli, and asparagus are also good choices. Cauliflower can be used as a low-carb substitute for rice or mashed potatoes. Spaghetti squash is another natural alternative to spaghetti. Zucchini is a popular keto option that can be spiralized into zucchini noodles or grated to make a rice alternative.
Other keto-friendly vegetables include celery, mushrooms, radishes, cucumber, Brussels sprouts, green beans, and bell peppers, especially the red, orange, and yellow varieties. These vegetables are generally low in carbs and can add vitamins and a satisfying crunch to your meals.
To increase your fat intake, you can season cooked vegetables with butter, lard, coconut oil, avocado oil, or ghee. Dipping vegetables in high-fat sauces or adding olive oil to your salad are also great ways to increase your fat consumption.
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Frequently asked questions
Scrambled eggs are a popular keto breakfast option. If you're not hungry in the morning, you can skip breakfast and have coffee instead.
Deli meats, cheeses, and veggies are a simple keto-friendly lunch. You can also have leftovers from last night's keto dinner.
Keto Tuscan butter shrimp, keto chicken parm, and keto beef stew are some easy keto dinner recipes. You can also make keto-friendly comfort foods like fried chicken and fried shrimp using crushed pork rinds for a crispy texture.
