Leena Watts
The keto diet is a low-carb, high-fat eating plan that has been used for various health purposes since the 1920s. The diet focuses on foods that are full-fat and low in carbohydrates, with a moderate amount of protein. The idea is to reach ketosis, where the body uses fat for fuel instead of glucose. This can be achieved by eating animal proteins, dairy, vegetables, plant-based foods, and fats and oils. Some specific foods that are commonly eaten on the keto diet include salmon, eggs, meat, nuts, seeds, avocados, and high-fat yogurts.
| Characteristics | Values |
|---|---|
| Carbohydrates | Very low |
| Fat | High |
| Protein | Moderate |
| Food Weighing | Food must be weighed to achieve a relative weight distribution of 4 grams of fat for every 1 gram of combined protein and carbohydrates |
| Food Types | Dairy, unsweetened dairy alternatives, low-carb vegetables, seafood, meat, poultry, eggs, plant-based foods, oils and fats |
| Allowed Carbs | In moderation: Greek yogurt, cottage cheese, chocolate (70% cocoa solids or more) |
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High-fat foods
The keto diet is a low-carb, high-fat diet. The diet focuses on eating high-fat foods while limiting carbohydrates to burn fat. The ratio of fat to carbohydrates and protein can vary depending on the individual's needs and goals.
Oils and Fats
Oils and fats are a great way to add healthy fats to your keto diet. Options include olive oil, coconut oil, avocado oil, butter, and ghee. These fats are a pure source of fat and contain no carbs, making them ideal for cooking, dressing salads, or adding flavour to dishes.
Dairy
Full-fat dairy products such as cheese, plain full-fat yogurt, cottage cheese, and cream are suitable for a keto diet. These foods are high in fat and low in carbs, but should be enjoyed in moderation as part of a balanced diet.
Plant-Based Fats
Avocados are a heart-healthy option, high in monounsaturated fats and potassium. Nuts and seeds are also good sources of plant-based fats and can be enjoyed as a snack or added to dishes for extra crunch and flavour.
Meat and Seafood
Meat and seafood are also high-fat options for the keto diet. Fatty fish like salmon, as well as red meats and processed meats, are suitable. These foods can be paired with high-fat sides, such as avocado or olive oil-based dressings, to increase the fat content of the meal.
It is important to note that while the keto diet allows for the consumption of high-fat foods, it is still essential to prioritise a balanced and nutritious diet. Consult with a healthcare professional or registered dietitian to ensure your dietary choices align with your health goals and nutritional needs.
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Low-carb foods
The keto diet is a low-carb, high-fat eating plan. It typically involves eating animal proteins, dairy, vegetables, plant-based foods, and fats and oils.
- Fish and shellfish: These are very keto-friendly and carb-free. However, it's important to track your carb intake from shellfish as it varies by type.
- Dairy: Full-fat cheese, plain full-fat yoghurt, cottage cheese, and unsweetened plant-based milk are all good options. Dairy products like butter and cream are also allowed.
- Vegetables: Focus on low-carb vegetables like leafy greens, peppers, and broccoli.
- Plant-based foods: Nuts, seeds, avocados, and plant oils like olive and coconut oil are recommended.
- Meat and eggs: You can eat moderate amounts of high-protein foods like meat, poultry, and eggs.
- Berries: Small amounts of berries can be eaten.
- Fats and oils: Olive oil, coconut oil, avocado oil, butter, and ghee are good sources of fat.
It's important to note that the keto diet restricts carb-rich foods like grains, pasta, rice, potatoes, bread, corn, peas, beans, legumes, and fruits.
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Dairy products
When choosing dairy products for a keto diet, opt for those that are low in carbs and high in fat. Full-fat dairy products are preferred over low-fat or fat-free options. Grass-fed raw butter, for example, has zero carbs, sugars, and protein. It is basically pure raw fat, which is beneficial on a ketogenic diet. Other good choices include heavy cream, full-fat Greek yoghurt, hard cheeses, and ghee.
Yogurt and cottage cheese are also good options, as they are high in protein and can help reduce appetite-stimulating hormones, keeping you fuller for longer. They also add beneficial gut bacteria to your intestines. However, it is important to balance your dairy intake with plant foods to ensure you are getting enough fibre.
Some dairy products, such as milk and ice cream, are not recommended for a keto diet due to their high carbohydrate content. Cow's milk, for example, can contain 10-12g of carbohydrates per cup, which can quickly add up if you're not careful.
It is important to read labels when choosing dairy products for a keto diet, as hidden carbohydrates can sometimes be found in dairy products. Additionally, if you experience any digestive discomfort after consuming dairy, consider limiting or excluding it from your diet. There are plenty of dairy-free alternatives available, such as almond cheese, coconut milk, and dairy-free creamers.
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Plant-based foods
A ketogenic diet is a high-fat, low-carb, moderate-protein diet. While it is often associated with animal foods, it can be adapted to fit plant-based meal plans, including vegan diets.
Plant-based keto diets rely on high-fat nuts, seeds, avocados, and coconut for most of their calories. Some people also add moderate amounts of lean protein foods like fish and poultry, while others stick to plant-based proteins such as tofu or tempeh.
A sample meal plan for a plant-based keto diet might include:
- High-fat plant-based products like coconut oil, avocados, seeds, and nuts
- Non-starchy vegetables like spinach, lettuce, cabbage, carrots, peppers, onions, broccoli, and cauliflower
- Fruits, but in limited quantities
- Plant-based proteins like tofu or tempeh
It is important to note that the vegan keto diet restricts many foods and may not be suitable for everyone. It is always a good idea to consult a doctor or qualified health professional before starting any new diet.
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Protein-rich foods
The keto diet is a low-carbohydrate, fat-rich eating plan. It is designed to be high in fat, low in carbs, and moderate in protein. This means that for every serving of protein-rich food, you need four servings of a fatty food.
Some plant-based proteins are also suitable for the keto diet. Nuts and seeds are recommended, as well as some beans and legumes. However, these should be consumed in moderation as they contain some carbohydrates.
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Frequently asked questions
The keto diet is a low-carbohydrate, high-fat eating plan. The diet is designed to reach ketosis, where the body uses fat for fuel instead of glucose.
The keto diet includes animal proteins, dairy, vegetables, plant-based foods, and fats and oils. More specifically, foods like fish, eggs, meat, poultry, seafood, nuts, seeds, avocados, olives, cheese, butter, and cream.
The keto diet typically involves avoiding all carb-rich foods, including pasta, rice, potatoes, bread, corn, peas, beans, legumes, and fruits.
The keto diet is often used as a weight-loss tool, but it has also been used to help prevent seizures in people with epilepsy and may provide benefits for blood sugar management and the prevention of cancers and neurodegenerative conditions.
