Dante Carrillo
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. The diet typically focuses on foods that are full-fat and low in carbohydrates, with a moderate amount of protein. The keto diet is gaining popularity due to its potential benefits for weight loss, blood sugar management, and the prevention of cancers and neurodegenerative conditions. The diet typically reduces total carbohydrate intake to less than 50 grams a day, and can be as low as 20 grams. Foods to eat on a keto diet include meat, poultry, fish, eggs, dairy, vegetables, oils, and high-cocoa chocolate.
What to eat on a keto diet:
| Characteristics | Values |
|---|---|
| Carbohydrates | Very low |
| Fats | High |
| Proteins | Moderate |
| Meat and Poultry | High fat, very low carb |
| Fish and Shellfish | Very keto-friendly, low carb |
| Eggs | Keto staple |
| Dairy | High fat, low carb |
| Cheese | High fat, zero carbs |
| Greek Yogurt and Cottage Cheese | Nutritious, high protein |
| Plant-based foods | Avocados, coconut oil, nuts and seeds, etc. |
| Oils | Olive oil, avocado oil, etc. |
| Vegetables | Non-starchy, low carb |
| Fruits | Some berries |
| Chocolate | High-cocoa |
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What You'll Learn
Meat and Poultry
When choosing meat and poultry, opt for a variety of different sources, such as chicken, beef, pork, lamb, wild game, and turkey. Fatty cuts of meat, such as beef and pork, are especially good on the keto diet as they are rich in minerals and B vitamins. If possible, choose grass-fed meat as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.
While processed meats like bacon, sausage, and ham are allowed on keto, they are not the healthiest options and may increase the risk of certain types of cancer. It is best to limit these and choose unprocessed meats more often. Deli meats like cold cuts are also keto-friendly, but be sure to choose options without added sugars, starches, or breading to keep your carb count low.
When it comes to poultry, chicken and turkey are excellent choices. They are lean sources of protein and can help you feel fuller throughout the day, even without carbohydrates. Poultry is also versatile and can be prepared in various ways to suit your taste and preferences.
In addition to fresh meat and poultry, eggs are another great option on the keto diet. They are high in protein, B vitamins, minerals, and antioxidants. Two large eggs contain zero carbohydrates and over 12 grams of protein. Eggs promote feelings of fullness and can be enjoyed in a variety of ways, making them a convenient and tasty addition to your keto meals.
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Fish and Shellfish
Salmon is the most common fish variety used in a ketogenic diet. It is rich in protein and omega-3 fatty acids, which may help manage blood sugar levels and lower insulin levels in people with diabetes. Other fatty fish like sardines and mackerel are also high in omega-3 fats and are recommended to be eaten at least two 3-ounce servings per week.
Tuna is another great option for keto dieters. It is low in carbs and can be prepared in a variety of ways, from raw to seared to grilled. Shellfish like shrimp, mussels, crab, and lobster are also keto-friendly, providing a fantastic source of Omega-3 fatty acids. However, it's important to note that the carb count in shellfish varies by type, so careful tracking of carb intake is necessary to stay within the keto diet guidelines.
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Eggs
It is recommended to eat whole eggs rather than egg whites since most of an egg's nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which protect eye health. On a keto diet, you can eat as many eggs as you want, provided they fit your overall calorie and macronutrient requirements. Generally, sticking to about 2-3 eggs per day should keep you on the right track.
Some examples of keto-friendly egg dishes include avocado-baked eggs with Sriracha and Gordon Ramsay's famous scrambled eggs.
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Dairy
Cheese is a keto-friendly food due to its high-fat, moderate protein, and low-carb content. Mozzarella, Gouda, Brie, Muenster, Monterey Jack, Mascarpone, Provolone, Cheddar, Cream Cheese, Parmesan, and Ricotta are all considered good choices. These cheeses can be used in various keto recipes, such as dips, dressings, or sauces.
Butter is another excellent source of fat-soluble vitamins, including vitamins A, D, E, B12, and K2. It is a common ingredient in keto recipes and can be used liberally in cooking or as a spread.
When it comes to milk, it is important to be mindful of your carb intake. Whole milk, for example, contains roughly 12 grams of net carbs per cup, which can quickly add up if you're not careful. Unsweetened plant-based milk alternatives, such as almond milk, coconut milk, or soy milk, are good options to consider.
Yogurt can also be a part of a keto diet, but it is important to choose plain, full-fat, or Greek yogurt without added sugars. Yogurt provides beneficial probiotics for your gut and can help you feel fuller for longer.
Lastly, while not technically a dairy product, chocolate with a minimum of 70% cocoa solids is permitted in moderation on a keto diet. It is a good source of fat and can satisfy your sweet tooth without kicking you out of ketosis.
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Vegetables
Instead, the keto diet focuses on non-starchy vegetables that are low in carbohydrates but still contain essential nutrients. These include:
- Bell peppers
- Broccoli
- Cauliflower
- Zucchini/Courgette
- Avocados
- Arugula/Leafy greens
- Asparagus
- Mushrooms
- Spinach
- Tomatoes
- Celery
- Cabbage
- Olives
These vegetables are nutrient-dense and high in fiber, providing the body with essential vitamins, minerals, and antioxidants. They can be consumed in various forms, such as salads, stir-fries, roasted dishes, or used as substitutes for high-carb foods (e.g., cauliflower rice or zucchini noodles).
It is important to note that the keto diet is not a one-size-fits-all approach, and some people may need to make adjustments based on their individual needs and preferences. Consulting with a healthcare provider or registered dietitian is recommended before making any significant dietary changes.
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Frequently asked questions
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. The diet typically reduces total carbohydrate intake to less than 50 grams a day and can be as low as 20 grams a day.
Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like broccoli and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate. Cheese is also a great fit for the keto diet as it is high in fat and has zero carbohydrates.
Research suggests that the keto diet helps people cut calories because the diet doesn't include many foods that people are likely to overeat. The keto diet has also been shown to produce beneficial metabolic changes in the short term, including weight loss, improved insulin resistance, reduced blood pressure, and lower cholesterol and triglycerides.
