Madeleine Hull
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. It is designed to change the fuel that your body uses for energy, shifting from carbohydrates to fat. The diet typically includes animal proteins, dairy, vegetables, plant-based foods, and fats and oils. Examples of foods that fit into a keto diet include meat, poultry, fish, shellfish, eggs, cheese, and non-starchy vegetables. The keto diet is popular due to its potential benefits for weight loss, blood sugar management, and the prevention of cancers and neurodegenerative conditions. However, it can be challenging to maintain and may not be suitable for everyone.
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What You'll Learn
High-fat foods like eggs, meats, avocados, and coconut oil
The keto diet is a very low-carb, high-fat diet with numerous health benefits. High-fat foods are a staple of the keto diet, and some of the best options include eggs, meats, avocados, and coconut oil.
Eggs are a staple food on the keto diet. They are low in carbs and high in fat, with one large egg containing less than 50 grams of fat. It is important to eat whole eggs, as most of an egg's nutrients are found in the yolk, including antioxidants that protect eye health. Despite being high in cholesterol, egg yolks do not appear to increase the risk of heart disease.
Meats and poultry are also considered staple foods on the keto diet. They contain no carbs and are rich in B vitamins and minerals. Meat is also a great source of high-quality protein, which may help preserve muscle mass during a low-carb diet. Grass-fed meat is a good option, as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.
Avocados are another excellent food to include in a keto diet due to their healthy fat content. They contain 5 grams of monounsaturated fat and 1 gram of polyunsaturated fat, with one-third of an avocado providing 8 grams of total fat and 6 grams of healthy fats. Avocados can be eaten alone or added to various dishes such as salads, soups, desserts, and sauces.
Coconut oil is a popular choice for those on the keto diet as it can help make ketone bodies, an alternative source of energy to sugar. However, there is some controversy surrounding the use of coconut oil, as it may have potential negative side effects. It is important to consume coconut oil in moderation and listen to your body's individual needs.
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Dairy products like butter, cream, and cheese
Cheese is a popular choice for keto dieters as it is the perfect keto food: high in fat, moderate in protein, and low in carbs. Some cheeses are better than others, however. Goat cheese, for example, contains zero carbs and less lactose than cow's milk, making it a great option for keto dieters. Blue cheese is another good option, as it has only 0.5 grams of carbs per slice and is high in fat and protein. Other keto-friendly cheeses include Moon Cheese's Oh My Gouda variety and Whisps' Asiago and Pepper Jack flavor. Spray cheese can also fit into a keto diet, but it is highly processed and lacking in nutritional benefits.
Cream is another dairy product that can be included in the keto diet. Some people on the keto diet water down their cream to avoid lactose while still benefiting from the fat content. However, it is important to note that cream is high in calories, so it should be consumed in moderation.
Butter is also allowed on the keto diet due to its high-fat content. When choosing dairy products for the keto diet, it is important to select full-fat options and avoid reduced-fat or low-fat varieties, as these are higher in carbs and lower in fat.
It is worth noting that some people find that they lose weight faster and feel better when they reduce or eliminate dairy from their keto diet. This may be due to gastrointestinal side effects, water retention, or other factors. Therefore, it is important to pay attention to how your body responds to dairy while on the keto diet and make adjustments as needed in consultation with a healthcare professional.
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Fish and shellfish
Shellfish like shrimp, mussels, crab, and lobster are also keto-friendly because they are low in carbohydrates. The carb count in shellfish varies by type, so it's important to carefully track these carbs to stay within your range. For example, mussels are a fantastic source of Omega-3 fatty acids, and crab is a low-carb meat that can be enjoyed at all meals.
When preparing keto fish recipes, it's important to consider the ratio of fat to protein and carbohydrates. A typical keto meal might look like half an avocado with a small piece of salmon cooked in a lot of olive oil with a side salad. This would provide a good balance of healthy fats, protein, and carbohydrates.
It's worth noting that the keto diet can be challenging to follow and maintain, and it's recommended to work with a registered dietitian to ensure you're getting essential nutrients while maintaining ketosis. Additionally, the keto diet can be high in saturated fat, so it's important to consult your doctor or a healthcare professional before starting any new diet.
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Shirataki noodles
To prepare shirataki noodles, it is important to rinse and boil them to eliminate the odour of the konjac plant and improve their texture. They can then be cooked in a non-stick pan over medium-high heat to evaporate excess moisture.
Overall, shirataki noodles are a fantastic, gluten-free option for those on the keto diet, providing a filling and satisfying alternative to traditional pasta without the carbs or calories.
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Vegetables like cauliflower rice
The keto diet is a high-fat, low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis. Ketosis is when the body starts breaking down stored fat into molecules called ketone bodies to use for energy when there is little or no circulating blood sugar from food.
Cauliflower is a non-starchy cruciferous vegetable. Cruciferous vegetables contain compounds called isothiocyanates, which have promising anti-cancer effects. Cauliflower rice is a good source of vitamin C, important for immunity and skin health, and potassium, important for bone health and blood pressure.
When cooking cauliflower rice, it is recommended to avoid using any water or liquid as it can make the rice wet and soggy. Instead, cook the rice in stock or another flavourful liquid to impart flavour.
Cauliflower rice is a fun way to put rice back on the menu when on a keto diet. However, it should not be the staple of a ketogenic diet as it has very little fat and protein, both crucial macronutrients for optimal low-carb health.
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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 meat and poultry, fish and seafood, eggs, non-starchy vegetables like broccoli and spinach, avocados, berries, nuts and seeds, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
The keto diet has been shown to help with weight loss and has been linked to improved health parameters associated with excess weight, such as insulin resistance, high blood pressure, and elevated cholesterol. The keto diet has also been used to manage epilepsy and may have positive effects on brain health.
