Jeffrey Salazar
The keto diet, also known as the ketogenic diet, is a very high-fat, very low-carb diet that is well known for its weight loss benefits. The goal of the keto diet is to enter and then stay in a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. The keto diet was originally developed to help improve symptoms of epilepsy, but today it is used by adults to help with chronic health problems such as obesity, cancer, and diabetes. On the keto diet, you can eat vegetables such as broccoli, leafy greens, asparagus, cucumber, and zucchini, as well as grass-fed meat, pasture-raised poultry, cage-free eggs, bone broth, wild-caught fish, and organ meats.
| Characteristics | Values |
|---|---|
| Goal | To enter and remain in a metabolic state called ketosis |
| How it works | By burning fat for energy instead of carbohydrates (glucose) |
| Benefits | Weight loss, appetite suppression, increased mental clarity, reduced risk of chronic diseases, lower risk of type 2 diabetes |
| Foods to eat | Non-starchy vegetables, cruciferous vegetables, leafy greens, asparagus, cucumber, zucchini, grass-fed meat, pasture-raised poultry, cage-free eggs, bone broth, wild-caught fish, organ meats, full-fat dairy products, nuts, olive oil, avocado |
| Foods to limit | Carbohydrates, sugars, processed grains, fruit, drinks high in sugar, grains or grain flour, conventional dairy products, corn, prepackaged meals |
| Alcohol | Can be included occasionally, but may disrupt ketosis |
| Flexibility | "Lazy keto" and "dirty keto" are more flexible versions of the traditional ketogenic diet, focusing mainly on limiting carb intake |
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What You'll Learn
High-fat foods like cheese, oils, nuts, olive oil, fish, and avocado
High-fat foods are a cornerstone of the keto diet. Healthy fats like cheese, oils, nuts, olive oil, fish, and avocado are all great options to include in your keto diet.
Cheese is a keto-friendly food that can add flavour and variety to your meals. Some types of cheese that you can include in your keto diet are goat cheese, blue cheese, and grass-fed, full-fat cheeses. Goat cheese contains no carbs and is easier to digest than cow's milk cheese. Blue cheese is also a keto favourite, as it is low in carbs and high in flavour. However, it is important to note that not all cheeses are created equal, and some highly processed cheeses, such as spray cheese and American cheese, may not be the best choices due to their lack of nutritional value and high levels of stabilisers and fillers.
Oils, such as olive oil, grapeseed oil, coconut oil, and sunflower oil, are also excellent choices for a keto diet. Olive oil, in particular, is widely recommended due to its health benefits, rich flavour, and versatility. It is low in saturated fat and high in monounsaturated fat, making it suitable for all versions of the keto diet.
Nuts are another great source of healthy fats and can be enjoyed as a snack or added to salads. When following a keto diet, some of the best nuts to choose from include pecans, Brazil nuts, macadamia nuts, walnuts, hazelnuts, pistachios, cashews, and more. These nuts are low in carbs and provide various essential nutrients, including vitamins, minerals, and antioxidants.
Avocados are a perfect addition to a keto diet due to their high healthy fat content and low carbohydrate count. They can be eaten alone or included in various dishes, such as salads, soups, desserts, or the classic guacamole.
Fish is also a great source of healthy fats and protein on a keto diet. Some keto-friendly fish options include salmon, tuna, shrimp, bay scallops, herring, and mahi-mahi. These fish are high in protein and omega-3 fatty acids, as well as other essential nutrients like selenium, vitamin B12, and vitamin D.
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Low-carb vegetables like broccoli, leafy greens, and zucchini
Dr. Axe's keto diet is a very low-carbohydrate method of eating. It is high in healthy fats and protein, which makes it very filling and helps reduce overeating of empty calories, sweets, and junk food.
Leafy greens such as spinach, kale, and collard greens are packed with vitamin K and iron, and are also low in carbs and rich sources of vitamins, minerals, and antioxidants.
Zucchini is another keto-friendly vegetable that is often used as a staple in keto meals. It can be used in a variety of ways, such as stir-fries or as a noodle substitute. One cup of zucchini contains roughly 2 net carbs.
These low-carb vegetables can be incorporated into keto meals in many ways and provide a variety of health benefits while keeping within the daily carb limit.
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Non-starchy vegetables like cauliflower
Cauliflower, in particular, is a versatile vegetable that can be used in a variety of keto-friendly recipes. For example, you can dry out and bake cauliflower into "bread" slices that can be stacked with cheese. This recipe allows you to enjoy the taste and texture of bread while still adhering to the low-carb requirements of the keto diet. Cauliflower is also a good source of fibre, which can help with digestion and make you feel fuller for longer, reducing the temptation to snack between meals.
In addition to cauliflower, other non-starchy vegetables that are suitable for a keto diet include broccoli and other cruciferous vegetables, leafy greens, asparagus, cucumber, and zucchini. These vegetables are low in carbs and calories but high in nutrients, making them a healthy and filling option for keto dieters. They can be prepared in a variety of ways, such as steaming, roasting, or stir-frying, and can be paired with healthy fats like olive oil or avocado to increase their flavour and nutritional value.
While the keto diet may seem restrictive, including non-starchy vegetables like cauliflower can provide variety and ensure you are getting a range of essential vitamins and minerals. These vegetables can be a satisfying and delicious part of your keto meal plan, helping you stay on track and achieve your health and weight loss goals.
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High-protein foods like grass-fed meat, pasture-raised poultry, and eggs
Meat and poultry are staple foods on the keto diet. They contain no carbs and are rich in B vitamins and several important minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet. According to Dr. Axe, keto diets tend to be very filling due to being high in protein, which can help reduce overeating of empty calories, sweets, and junk food.
When choosing meat for the keto diet, consider opting for grass-fed meat. Grass-fed meat has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals. It provides lean protein and a rich taste. Both the keto and paleo diets recommend grass-fed beef over grain or corn-fed beef.
Pasture-raised poultry is also a healthy option for the keto diet. Poultry contains no carbs and is rich in B vitamins and minerals. Eggs, in particular, are a staple food in keto diets. They have been shown to trigger hormones that increase feelings of fullness. It is important to eat whole eggs rather than just egg whites because most of an egg's nutrients are found in the yolk, including the antioxidants lutein and zeaxanthin, which promote eye health. Although egg yolks are high in cholesterol, they do not appear to increase the risk of heart disease. Pasture-raised eggs have been shown to have higher nutrient value, including carotenoids, which are indicated by their dark orange yolks.
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Alcoholic drinks like low-carb beer, red wine, and whiskey
When it comes to beer, it is important to choose low-carb options. Regular beer is typically high in carbohydrates due to its starch content, with some containing over 12 grams of carbs per can. However, there are low-carb beers available that can fit within the keto diet. These beers typically have under 6 grams of carbs per serving, but the exact amount can vary depending on the brand.
Red wine is another alcoholic beverage that can be enjoyed on a keto diet. A standard drink of wine, which is typically defined as 5 ounces, usually contains around 2 grams of net carbs. Sweeter wines, like Rieslings and Gewurztraminers, have a slightly higher carb content of around 4 grams per glass. Dessert wines, such as Muscato and Port, tend to have even higher carb counts, with around 5 grams or more per glass.
Pure forms of whiskey, as well as other spirits like gin, tequila, rum, and vodka, are also keto-friendly as they contain zero carbs. These spirits can be consumed straight or mixed with low-carb mixers. However, it is important to avoid sugary mixers such as regular soda, juice, sweeteners, and energy drinks, as they can significantly increase the carb content of the drink. Instead, opt for low-carb options like diet soda, seltzer, diet tonic water, or powdered flavor packets.
While these alcoholic beverages can be incorporated into a keto diet, it is important to remember that alcohol itself is considered empty calories and can slow down weight loss progress. Additionally, when following a keto diet, individuals may find that they feel the effects of alcohol more strongly, leading to increased intoxication and hangover symptoms. Therefore, it is recommended to drink in moderation and always ensure that you are making informed choices about your alcohol consumption.
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Frequently asked questions
The keto diet is a very high-fat, very low-carb diet that is best known for its weight loss benefits. The goal of the keto diet is to enter and then stay in a metabolic state called ketosis, in which you burn fat for energy, rather than carbohydrates.
Non-starchy vegetables, such as broccoli, leafy greens, asparagus, cucumber, and zucchini, are great additions to the keto diet. You can also eat moderate amounts of foods that are high in protein but low or no-carb, including grass-fed meat, pasture-raised poultry, cage-free eggs, bone broth, wild-caught fish, organ meats, and some full-fat (ideally raw) dairy products.
You should avoid high-carb and/or sugary foods, such as fruit, processed foods or drinks, grains or grain flour, conventional dairy products, corn, and products containing corn.
Some keto-friendly recipes include avocado deviled eggs, cauliflower "bread" slices with cheese, and chocolate "fat bombs" made with butter, cream cheese, cacao powder, and a small amount of sweetener.
