Jeffrey Salazar
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. It was first used in the 1920s as a treatment for pediatric drug-resistant epilepsy to reduce seizures. Today, it is a popular weight-loss tool. The diet includes a variety of animal proteins, dairy, vegetables, plant-based foods, and fats and oils. Some keto-friendly foods are salmon, eggs, cheese, nuts, seeds, and non-starchy vegetables like broccoli, cauliflower, and zucchini.
| Characteristics | Values |
|---|---|
| Carbohydrates | Very low |
| Fats | High |
| Proteins | Moderate |
| Food items | Seafood, meat, poultry, eggs, non-starchy vegetables, avocados, berries, nuts, seeds, high-fat dairy products, olive oil, and other oils |
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Seafood and eggs
Seafood
Fish and shellfish are very keto-friendly. Salmon, in particular, is a common fish variety used in ketogenic diets because it is rich in protein and omega-3 fatty acids. It is also nearly carb-free. Other keto-friendly fish include cod, shrimp, and lobster. Canned seafood is also a great option for the keto diet, as it is often packed in oil, which provides additional fat. Examples include smoked sardines, oysters, and solid white albacore tuna.
It is important to note that while most shellfish are low-carb, some, like octopus, have a higher carb count. Therefore, it is important to carefully track carb intake when consuming shellfish to stay within the desired range.
Eggs
Eggs are a staple in keto diets. They are a good source of protein and have been shown to trigger hormones that increase feelings of fullness. When consuming eggs on a keto diet, it is recommended to eat whole eggs, including the yolk, as this is where most of the egg's nutrients are found.
Additionally, there is a more restrictive version of the keto diet called the "egg fast," which involves consuming primarily eggs, cheese, and butter for a short period (3-5 days). This diet plan is designed to help with weight loss plateaus and induce ketosis, a metabolic state where the body uses ketones as a source of energy instead of glucose. However, it is important to note that this restricted diet may also lead to nutrient deficiencies.
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Meat and poultry
When choosing meat and poultry for the keto diet, opt for the fattiest cuts of beef, lamb, pork, and poultry. Bacon is a popular choice, but pork belly and ribs are even fattier options. While it's less nutrient-dense than beef, pork still offers energizing B vitamins, choline, and selenium. If you're concerned about inflammation, choose meats that are lower in omega-6 fats, as some meats have higher quantities of these fats.
Grass-fed beef is ideal for the keto diet. It tends to be leaner and has a brighter, cleaner taste. Ground beef is great for quick, weeknight meals, while roasts can be slow-cooked, braised, or smoked.
Chicken is naturally higher in omega-6 fats than other meats, so it may not be the best option if you're solely focused on that. However, pasture-raised chicken has a higher ratio of anti-inflammatory omega-3 fats, and it's a good source of potassium and choline.
Organ meats, such as liver, are also keto-friendly. Chicken liver is always a good choice, and beef liver supplements can be a powerful addition to your diet if you're not a fan of the taste of liver.
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Dairy products
When choosing dairy products for a keto diet, opt for high-fat and high-protein options. Cheese is an excellent choice, as it is typically high in fat, moderate in protein, and low in carbs. There are many keto-friendly cheese varieties to choose from, including mozzarella, gouda, brie, muenster, Monterey jack, mascarpone, provolone, cheddar, cream cheese, parmesan, and ricotta. These cheeses can be enjoyed as a snack or used in recipes to add flavour and creaminess.
Another dairy product that fits well within the keto diet is plain Greek yoghurt. While it contains some carbs, it is a nutritious, high-protein food that can be enjoyed in moderation. Greek yoghurt has been shown to help decrease appetite and promote feelings of fullness. It can be eaten plain or combined with chopped nuts, cinnamon, or other spices for a quick keto treat.
Sour cream is also a keto-friendly option. It contains about 19 grams of fat and 4.6 grams of carbs per 100-gram serving. Sour cream is very versatile and can be used in dips, dressings, or as a thickener in various recipes. Heavy cream or heavy whipping cream, made from pure milk fat, is another keto-approved dairy product. It is high in fat, low in carbs, and perfect for keto desserts. However, it is important to indulge mindfully, as it is very high in calories.
In addition to these dairy products, butter is also a good choice for the keto diet. High-quality grass-fed butter is recommended, as it is higher in omega-3 fats. Butter can be used generously in cooking or as a spread to add flavour and richness to keto meals.
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Non-starchy vegetables
The keto diet is a low-carb, high-fat diet that can help with weight loss, blood sugar management, and the prevention of cancers and neurodegenerative conditions. It is also used to help prevent seizures in people with epilepsy. While on a keto diet, it is important to consume non-starchy vegetables as part of a nutritionally balanced diet.
There are many non-starchy vegetables that are suitable for a keto diet. Leafy salad greens, such as spinach, are a great option. Other keto-friendly vegetables include celery, tomatoes, mushrooms, cucumbers, zucchini, asparagus, broccoli, and cauliflower. These vegetables can be prepared in a variety of ways and are versatile enough to be included in salads, sandwiches, garnishes, or main dishes.
Some non-starchy vegetables, such as zucchini, can be used as low-carb alternatives to pasta dishes. For example, zucchini noodles can be easily grilled, boiled, or baked into nutritious dishes. Additionally, vegetables like cauliflower can be riced to create low-carb alternatives to dishes like risotto.
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Nuts and seeds
The keto diet is a very low-carb, high-fat diet. It involves eating foods that are high in fat and severely limiting carbohydrates. The body then uses fat for fuel instead of sugar, producing ketones.
Some nuts are high in carbs and are therefore not compatible with a keto diet. However, many nuts are lower in carbs and high in fibre, resulting in a relatively low net carb amount. These include pecans, macadamia nuts, Brazil nuts, walnuts, and cashews. Pecans, for example, have the least amount of carbs out of all nuts, with just one gram of net carbs per ounce. Macadamia nuts are also very high in fat, making them perfect for the keto diet.
Seeds are also a good option for the keto diet. Chia seeds, for instance, are packed with healthy fibre and omega-3 fats. Flax seeds are also full of fibre and omega-3 fats and can be added to keto-friendly baked goods, soups, smoothies, and protein shakes. Pumpkin seeds, either raw or toasted, are another great snack option.
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Frequently asked questions
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, energy intake from carbohydrates is restricted to about 5% to 10%. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body uses fat as energy instead of carbohydrates.
The keto diet includes foods that are high in fat and low in carbohydrates. Some foods that fit into the keto diet include meat, poultry, fish, eggs, non-starchy vegetables (such as broccoli, bell peppers, and spinach), avocados, berries, nuts, seeds, high-fat dairy products, olive oil, and high-cocoa chocolate.
The keto diet restricts foods that are high in carbohydrates, such as grains, beans, fruits, starchy vegetables (like potatoes), bread, rice, pasta, and sugary drinks.
