Milly Gaines
The ketogenic diet is a low-carb, high-fat diet that aims to drive the body into a metabolic state called ketosis, where the body starts burning stored fat as a source of energy instead of carbohydrates. The keto diet is restrictive and may not be suitable for everyone. It involves careful tracking of carbohydrates to stay within a range of 20 to 40 grams of net carbohydrates per day. This means limiting foods such as cereal, crackers, rice, pasta, and bread, and starchy vegetables like corn and potatoes. Instead, keto-friendly foods include meat, poultry, fish, eggs, non-starchy vegetables like broccoli and cauliflower, cheese, butter, ghee, olive oil, and coconut oil.
| Characteristics | Values |
|---|---|
| Carbohydrates | Less than 20 grams of net carbs per day |
| Fats | High intake, including butter, ghee, olive oil, coconut oil |
| Proteins | Moderate intake, including meat, poultry, fish, eggs |
| Dairy | Cheese, yogurt, cream |
| Vegetables | Non-starchy, low-carb options like broccoli, cauliflower, green beans, bell peppers, zucchini, spinach |
| Fruits | Avoid high-sugar fruits; berries are a better option |
| Beverages | Coffee, tea, unsweetened sparkling water |
| Snacks | Deli meats, cheeses, nuts |
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What You'll Learn
Meat and poultry
When choosing meat and poultry, opt for fresh, 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 that is suitable for the keto diet include beef, pork, lamb, wild game, chicken, turkey, and bacon. Deli meats like sausages and cold cuts are also allowed, but these should be chosen carefully to avoid added sugars, starches, or breading, which can increase the carbohydrate content.
While processed meats are allowed on the keto diet, they are not the healthiest option and may increase the risk of certain types of cancer. It is best to limit these and choose fresh, unprocessed meats instead. Additionally, it is important to eat meat and poultry in moderation, as excessive consumption has been linked to health conditions like heart disease, type 2 diabetes, and excess weight.
When preparing meat and poultry, it is recommended to cook them in healthy fats like olive oil or butter and pair them with non-starchy vegetables like broccoli, cauliflower, or zucchini. This ensures a well-rounded and nutritious meal that aligns with the keto diet guidelines.
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Fish and shellfish
Tuna is another fish that is suitable for a keto diet. It is packed with essential nutrients like selenium, vitamin B12, and vitamin D, along with fatty acids. Tuna steaks can be grilled, pan-fried, or broiled. Mahi-mahi is also a good option, as it is a low-fat, high-protein fish with 24 grams of protein per serving. It is also an excellent source of omega-3 fatty acids and B vitamins. Mahi-mahi can be grilled, baked, or pan-fried.
Other fish and shellfish that can be included in a keto diet are shrimp, scallops, cod, lobster, sardines, and mackerel. These seafood options are high in protein and low in carbohydrates. However, it is important to note that the carb count in shellfish can vary by type, so it is crucial to carefully track carb intake to stay within the recommended range. The recommended range is 20 to 40 grams of carbohydrates per day.
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Eggs
The keto diet is a low-carb, high-fat, and moderate-protein diet. It aims to drive the body into a metabolic state called ketosis, where the body starts burning stored fat as a source of energy instead of carbohydrates.
On the Keto Egg Fast, you consume eggs, butter or other pure and healthy fats like olive oil or coconut oil, and cheese. The rule of thumb is to eat 1 tablespoon of fat for each egg consumed and up to 1 ounce of cheese per egg. It is common to eat 6-10 eggs per day, but this may vary depending on your activity level and gender.
Some people may choose to follow the keto diet without eggs due to allergies or dietary preferences. Alternatives for breakfast and brunch include bacon, sausage, smoked salmon, cucumber slices, and cream cheese. Leftovers like burgers with leafy greens or casseroles are also quick and easy options.
It is important to note that the keto diet can be restrictive and may cause side effects. It is recommended to consult with a healthcare professional before starting any new diet, especially if you have existing health conditions.
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Dairy
Cheese is a popular dairy option on the keto diet because it contains zero carbohydrates and is high in fat and protein. Examples of keto-friendly cheeses include mozzarella, gouda, brie, muenster, Monterey jack, mascarpone, provolone, cheddar, cream cheese, cottage cheese, parmesan, and blue cheese. However, it is important to consume cheese in moderation due to its saturated fat content, which has been linked to an increased risk of heart disease.
Butter and ghee are also suitable for a keto diet. Ghee, in particular, is a type of clarified butter that has a high smoke point, making it ideal for cooking. These fats were once believed to be harmful to health, but recent studies have found no link between dietary saturated fat and heart disease risk.
Plain yogurt is another dairy option on the keto diet, as it is lower in carbohydrates and added sugars compared to flavoured varieties. Greek yogurt, specifically, is higher in protein. However, if dairy does not agree with your body, it is best to avoid it and consider other sources of nutrients.
While dairy can provide a rich source of nutrients like calcium, a keto diet can be successfully followed without dairy. By excluding dairy, you may be encouraged to consume more nutrient-dense foods like eggs, meats, nuts, and olive oil, ensuring you get the proper ratio of healthy fats.
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Vegetables
The keto diet is a low-carb, high-fat diet. Vegetables are a great source of nutrients and should be included in a keto diet, but some are better than others.
The best keto vegetables tend to be those that grow above ground. Root vegetables, such as potatoes, peas, corn, and beets, are high in starch and should be avoided. Starchy vegetables contain more digestible carbohydrates, which can undermine weight loss and low-carb efforts.
Non-starchy vegetables with less than 8 grams of net carbs per cup are ideal. Net carbs are total carbohydrates minus fiber. Broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, celery, mushrooms, kale, and lettuce are all great options. Zucchini, in particular, is extremely popular on keto. Using a spiralizer, you can make zucchini noodles as an excellent substitute for pasta or rice. You can also grate zucchini to make a rice alternative or add it to baked goods without affecting the flavor.
Some other keto-approved vegetables include cabbage, Brussels sprouts, cucumbers, radishes, arugula, asparagus, and summer squashes such as yellow squash. These vegetables are rich in vitamins and minerals and provide antioxidant protection and fiber.
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Frequently asked questions
The keto diet is a low-carb, high-fat diet. The aim is to drive your body into a metabolic state called ketosis, where it starts burning stored fat as a source of energy, instead of carbohydrates.
Meat, poultry, fatty fish, eggs, cheese, nuts, oils, butter, ghee, and some vegetables are all keto-friendly.
Starchy vegetables, fruits, grains, and sugar are all high in carbohydrates and should be limited or avoided on the keto diet.
