Milly Gaines
The keto diet is a low-carb, high-fat diet that restricts several types of foods. To reach and maintain ketosis, a metabolic state in which your body burns fat for fuel instead of carbohydrates, you must eat a variety of keto-friendly foods that provide essential nutrients like fibre, calcium, and B vitamins. Meat and poultry are considered staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals. Eggs are another staple food on the keto diet as they are a great source of high-quality protein and promote feelings of fullness. Other foods to eat more of on a keto diet include nuts, seeds, olive oil, coconut oil, cheese, avocados, and seafood.
| Characteristics | Values |
|---|---|
| Carbohydrates | Very low |
| Fats | High |
| Proteins | High |
| Meat | Chicken, beef liver, ground beef, steak, organ meats, bacon, sausage, chicken breast, beef, lamb, pork |
| Poultry | Chicken |
| Seafood | Trout |
| Eggs | Whole eggs |
| Dairy | Cheese, yogurt, cottage cheese, butter, cream, ricotta cheese |
| Oils | Olive oil, coconut oil, avocado oil |
| Nuts | Macadamia, almonds, pecans, walnuts |
| Seeds | Sesame seeds, pumpkin seeds, flaxseeds |
| Vegetables | Broccoli, cauliflower, zucchini, avocado |
| Fruits | Blackberries, raspberries, strawberries |
| Drinks | Tea, coffee, sparkling water |
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What You'll Learn
Meat and poultry
When choosing meat and poultry, opt for chicken, fish, and beef more often, and limit processed meats like bacon and sausage, as they are not the best for your heart health and may increase your risk of certain types of cancer. If possible, choose grass-fed meat, as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.
- Beef liver: A 3-oz serving provides 4.36 g of carbs, 24.7 g of protein, and 4.47 g of fat.
- Chicken breast: A 4-oz serving of skinless chicken breast provides 0 carbs, 26 g of protein, and about 1 g of fat.
- Ground beef: A 3-oz serving contains less than 1 g of carbs, 21.8 g of protein, and 12.3 g of fat.
- Trout: A 3-oz serving provides 0 carbs, 22.6 g of protein, and 7.2 g of fat.
These options provide a good balance of protein and fat while keeping the carbohydrate content low, making them ideal for a keto diet.
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Eggs
Whole eggs are the best way to consume eggs on the keto diet, as this ensures you are getting all the nutrients the egg has to offer. Eggs are also very versatile and can be prepared in a variety of ways, making them a convenient and budget-friendly option for keto dieters. Whether scrambled, baked, or made into an omelette or frittata, eggs are a tasty and nutritious addition to any keto meal.
When incorporating eggs into your keto diet, it is generally recommended to stick to about 2-3 eggs per day. This ensures that your meals remain varied and that you are getting a wide range of nutrients from other keto-approved foods as well. However, there is no one-size-fits-all answer to how many eggs can be consumed per day on the keto diet, as it depends on your individual needs and goals.
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Cheese
Firstly, it is important to note that cheese made from goat's milk, such as goat cheese or chevre, contains less lactose than cheeses made from cow's milk. This makes it a good option for those who are lactose intolerant. Goat cheese is also high in fat and low in carbohydrates, with an ounce (28 grams) providing 8 or 9 grams of fat and minimal carbs. Blue cheese is another low-carb option, with a slice containing 0.5 grams of carbohydrates, 6 grams of fat, and 4.5 grams of protein.
Cheddar cheese is another popular option for those on a keto diet. It offers a range of flavours, from sharp to mild, ensuring there is something for everyone. A 1-ounce (28-gram) serving of mild cheddar contains 9 grams of fat, 7 grams of protein, and less than 1 gram of carbohydrates. Gouda is a similar option, with a slightly sweet and creamy flavour. It has a low melting point, making it perfect for topping burgers or adding to keto mac and cheese.
Other keto-friendly cheeses include mozzarella, brie, Muenster, Monterey Jack, mascarpone, cream cheese, Parmesan, and ricotta. These cheeses are high in fat and moderate in protein, making them a good fit for the keto diet. However, it is important to note that cottage cheese, a fresh cheese made by separating casein curds and liquid whey, is not recommended on the keto diet due to its higher carbohydrate content. While it is not considered high in carbohydrates, even small amounts can add up quickly.
While cheese is a great option for a keto diet, it is still important to consume it in moderation. Additionally, it is recommended to balance your dairy intake with plant-based foods to ensure you are getting a variety of nutrients.
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Nuts and seeds
Some nuts are high in carbs, so it is important to choose the right types. Nuts such as pecans, macadamia nuts, walnuts, Brazil nuts, and cashews are all good keto options. They are low in carbs and high in fibre. Pecans, for example, contain the least amount of net carbs out of all nuts, with just one gram of net carbs per ounce. Macadamia nuts are very high in fat, making them perfect for the keto diet. A 4-week study found that consuming 15% of calories from macadamia nuts reduced LDL (bad) cholesterol levels by 5.3%.
Seeds are also a great option. Chia seeds, for example, are packed with healthy fibre and omega-3 fats. Flax seeds are another good option, full of fibre and omega-3 fats. They can be added to keto-friendly baked goods, soups, smoothies, and protein shakes. Pumpkin seeds, either raw or toasted, are a great midday snack and can also be added to salads or keto-friendly baked goods.
It is important to pay attention to serving sizes, as it is easy to overindulge in nuts. A one-ounce serving of nuts is approximately a small handful, but it is recommended to weigh them on a kitchen scale. It is also important to note that nuts and seeds can be high in phytic acid, making them challenging for some people to digest. Soaking them in water overnight can improve their digestibility.
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Oils
Olive oil is a recommended oil to include in the keto diet. It is high in monounsaturated fats and polyphenol antioxidants, which may help reduce inflammation and manage blood pressure, cholesterol, and glucose levels. Olive oil is also high in oleic acid, which supports a healthy heart and may reduce the risk of heart disease. It is a good base for salad dressings and mayonnaise, and can also be used for low-heat cooking or added to dishes after cooking.
Coconut oil is another staple oil in the keto diet. It is 100% fat, and the fat in coconut oil is made up of medium-chain triglycerides (MCTs), which are used directly by the liver for energy. Coconut oil can be used as a replacement for other cooking oils in dishes such as stir-fries and curries.
Avocado oil is also recommended on the keto diet. One tablespoon provides 14 grams of fat. Butter is another good source of fat, with one tablespoon of grass-fed butter containing 12 grams of fat. These oils and fats can help individuals on the keto diet reach their daily fat intake goals.
In addition to olive, coconut, and avocado oils, other plant-based oils can be included in the keto diet, such as butter and ghee. Ghee is clarified butter that has a concentrated buttery taste and is commonly used in Indian cooking.
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Frequently asked questions
Meat, poultry, and eggs are all good sources of protein on a keto diet. Seafood is also a great option, as it contains zero carbs and is rich in B vitamins and minerals.
Seeds and nuts are great keto-friendly snacks. They are low in carbohydrates and high in healthy fats and protein. Some of the best nuts to eat on a keto diet include macadamias, almonds, pecans, and walnuts. Good seeds to include are sesame seeds, pumpkin seeds, and flaxseeds.
Black coffee and tea are great options as they contain no sugar or carbohydrates. Tea may be a better choice as it contains antioxidants and has been linked to aiding weight loss. Unsweetened sparkling water is another keto-friendly drink option.
