Madeleine Hull
The ketogenic diet is a high-fat, low-carbohydrate diet that aims to transition the body's metabolism into a state called ketosis, where fat becomes the primary source of energy instead of carbohydrates. To achieve and maintain ketosis, it is crucial to be mindful of the foods that are recommended and those that are forbidden on this diet. While the keto diet includes various animal proteins, dairy, vegetables, plant-based foods, and fats and oils, there are several food groups and items that should be limited or avoided. These include grains and starchy foods, legumes, fruits, alcoholic beverages, sugary condiments, and processed meats. Adhering to the keto diet can lead to significant weight loss, improved blood sugar management, and potential benefits for preventing cancers and neurodegenerative conditions. However, it is essential to be cautious of possible negative effects, such as nutrient deficiencies, constipation, and potential impacts on heart health.
What to eat on keto and what not to eat:
| Characteristics | Values |
|---|---|
| Carbohydrates | Very low intake |
| Fats | High intake, especially monounsaturated and polyunsaturated fats found in olive oil, avocado and fatty fish |
| Proteins | Moderate intake |
| Fruits | Avoid high-sugar fruits, small portions of low-sugar fruits like berries, avocado, raspberries, watermelon, coconut, blackberries, and strawberries are allowed |
| Vegetables | Non-starchy vegetables like broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are recommended |
| Legumes | May be challenging due to their high carb content, but small portions of processed legumes like hummus are allowed |
| Dairy | Cheese, butter, and Greek yogurt are allowed, while milk and flavoured low-fat yogurt are not |
| Nuts and seeds | Macadamia nuts, pecans, pumpkin seeds, and sunflower seeds are recommended |
| Alcohol | Beer, liqueurs, and mixed liquor-based drinks are high in carbs, so low-carb drinks like dry wine are recommended |
| Condiments | Avoid ketchup, barbecue sauce, and sweet chili sauce due to high sugar content, opt for hot vinegar-based sauces, mayonnaise, or mustard instead |
| Processed foods | Highly processed keto cookies, chocolate bars, and similar products should be avoided or limited |
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What You'll Learn
Eat fatty fish, meat, eggs, nuts, cheese, and butter
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. On a strict ketogenic diet, only 5% to 10% of energy intake is from carbohydrates. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where the body breaks down stored fat into ketone bodies to use for energy.
Fatty fish, meat, eggs, nuts, cheese, and butter are all foods that can be enjoyed as part of a keto diet. Fatty fish, such as salmon, sardines, mackerel, albacore tuna, and snapper, are high in omega-3 fats, which have been linked to improved blood sugar levels and a decreased risk of chronic diseases. Frequent fish intake is also associated with improved mental health and brain health. Meat and poultry are staple foods on the keto diet as they contain no carbohydrates and are rich in B vitamins and minerals like potassium, selenium, and zinc. Eggs are also a staple, providing protein, B vitamins, minerals, and antioxidants such as lutein and zeaxanthin, which promote eye health. Nuts and seeds are great additions to a keto diet as they are low in net carbs and provide healthy polyunsaturated and monounsaturated fats, fiber, and protein.
Cheese is another food that fits well within the keto diet as it contains zero carbohydrates and is high in fat and protein. Most cheeses are very low in carbs and high in fat, making them a great fit. However, it's worth noting that cheese is also high in saturated fat, so it should be consumed in moderation. When it comes to dairy, plain Greek yogurt and cottage cheese are recommended as they are high in protein and can help decrease appetite and promote feelings of fullness.
While on a keto diet, it is important to be mindful of your intake of certain foods and drinks. Alcoholic beverages like beer, liqueurs, and mixed liquor-based drinks are high in carbs and provide little micronutrients, so they should be limited. Similarly, condiments like ketchup, barbecue sauce, and sweet chili sauce are sugar-packed and can cause blood sugar spikes, potentially disrupting ketosis. It is also important to watch out for foods marketed as low-fat, as they tend to be higher in sugar to compensate for the lack of fat.
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Avoid legumes, fruits, grains, and starchy vegetables
The keto diet is a low-carbohydrate, high-fat diet. It involves reducing your total carb intake to less than 50 grams a day. This means that grains, legumes, fruits, and starchy vegetables are generally off the menu.
Grains like bread, pasta, oatmeal, and brown rice are high in carbohydrates and should be avoided on a keto diet. Instead, some people opt for keto bread, pasta, and rice, though these products are usually highly processed and may slow down weight loss. Whole grains are also a source of fibre, which can be lacking on the keto diet.
Legumes such as beans, chickpeas, and lentils are also high in carbohydrates and should be limited on a keto diet. However, small portions of processed legumes, such as hummus, may be permissible. Legumes are a good source of dietary fibre, protein, calcium, and other micronutrients, so it may be worth the effort to fit them into your diet.
Most fruit is high in natural sugars and should be avoided on keto. However, some fruits, such as berries, avocado, and watermelon, are lower in sugar and can be enjoyed in small portions. Fruit is a good source of vitamins and minerals, so it is important to include some in your diet to avoid nutrient deficiencies.
Starchy vegetables like potatoes should be replaced with non-starchy alternatives such as broccoli, cauliflower, green beans, and spinach. Starchy vegetables are high in carbohydrates, while non-starchy varieties are low in calories and carbs but high in nutrients like vitamin C and minerals.
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Alcoholic drinks are high-carb and low-nutrient
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. On a keto diet, the body enters a metabolic state called ketosis, where it breaks down stored fat into ketone bodies to use for energy. While the keto diet can be beneficial for weight loss and improving health, it can also lead to nutrient deficiencies, constipation, and other gastrointestinal issues.
When it comes to alcoholic drinks, not all are created equal in terms of carb and nutrient content. Beer, liqueurs, and mixed liquor-based drinks are typically high in carbs and low in nutrients. Cocktails, mixed drinks, and regular beer can provide over 10 grams of carbs per serving, which can quickly exceed the limited carb allowance on a keto diet. The carbs in mixed drinks often come from sodas, juices, purees, and liqueurs used as mixers.
However, there are some alcoholic drinks that are lower in carbs and can be enjoyed in moderation on a keto diet. Pure forms of alcohol, such as whiskey, gin, tequila, rum, and vodka, are free of carbs. Wine is also relatively low in carbs, with dry red and white wines containing around 2 grams of carbs per serving. Champagne is another low-carb option, with only 2 grams of net carbs per 5 ounces.
It's important to note that even low-carb alcoholic drinks are rich in "empty" calories and lack essential nutrients like protein, fiber, vitamins, or minerals. Overindulging in alcohol can increase the risk of nutritional deficiencies and contribute to gradual weight gain. Additionally, alcohol can suppress fat burning by causing the body to store extra calories as fat tissue. Therefore, while the occasional drink may be acceptable, alcoholic drinks should not become a regular part of a keto diet.
When following a keto diet, it is crucial to work with a registered dietitian nutritionist to ensure you are meeting your nutrient needs and maintaining ketosis. Additionally, be mindful that alcohol may have stronger effects when paired with a low-carb diet, and always drink responsibly.
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Avoid flavoured low-fat yoghurt, milk, and sugar
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The diet is designed to put the body into a metabolic state called ketosis, where the body breaks down stored fat into molecules called ketone bodies to use for energy.
To follow the keto diet, it is important to avoid flavoured low-fat yoghurt, milk, and sugar. Flavoured low-fat yoghurt is often full of added sugar. While Greek yoghurt is a protein-rich option with few carbs, flavoured varieties should be avoided on the keto diet. Similarly, milk contains natural sugars, and one glass provides 15 grams of carbohydrates. While milk should be avoided as a drink, a small amount can be used in coffee.
Sugar is also best avoided on the keto diet. Foods that contain sugar, including most fruits, should be limited. While fruit contains valuable antioxidants and other nutrients, it can cause blood sugar spikes and take the body out of ketosis. Instead, berries, avocado, raspberries, watermelon, and coconut are keto-friendly fruits that can be enjoyed in small portions.
The keto diet is not a one-size-fits-all approach, and it is always best to consult a dietitian to ensure you are getting the essential nutrients your body needs while maintaining ketosis.
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Eat non-starchy vegetables like broccoli and spinach
The keto diet is a low-carbohydrate, high-fat diet. It involves reducing your total carb intake to less than 50 grams a day, with about 5% to 10% of your energy coming from carbohydrates. This reduction in carbohydrates puts your body into a metabolic state called ketosis, where it starts breaking down stored fat into ketone bodies to use for energy. While the keto diet allows for high-fat intake, it is important to prioritise healthy fats like monounsaturated and polyunsaturated fats found in olive oil, avocado and fatty fish.
Non-starchy vegetables like broccoli and spinach are excellent choices when on a keto diet. These vegetables are low in calories and carbohydrates but high in many essential nutrients, including vitamin C and several minerals. They also contain antioxidants that help protect your body against cell-damaging free radicals. Broccoli, spinach, cauliflower, green beans, bell peppers, zucchini and other similar vegetables contain less than 8 grams of net carbs per cup, making them ideal for the keto diet.
When preparing these non-starchy vegetables, consider adding healthy fats like olive oil or butter to increase flavour and enjoyment. You can also use vinegar to dress your salads. Remember, it is important to work with a registered dietitian nutritionist to ensure you are getting all the essential nutrients while maintaining ketosis.
While the keto diet can be effective for weight loss and has been used to treat epilepsy, it may not be suitable for everyone. It can lead to nutrient deficiencies, especially in vitamins A, E, and B6, as well as folate, calcium, magnesium, and potassium. It is also important to be mindful of your heart health, as high-fat diets can negatively impact your lipid panel. Additionally, constipation and other gastrointestinal issues may arise due to low fibre intake.
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Frequently asked questions
The keto diet is a high-fat, low-carb diet that aims to transition the body's metabolism into a state called ketosis, where fat becomes the primary source of energy instead of carbohydrates.
Foods that are high in carbohydrates, such as grains (wheat, rice, corn, and oats), starchy vegetables (peas), and fruits, should be avoided or limited on the keto diet. Other foods to avoid include sugar-packed condiments, glazed ham, beer, liqueurs, and soda.
Keto-friendly foods include animal proteins, dairy, vegetables (especially non-starchy vegetables like zucchini and olives), other plant-based foods, and healthy fats like avocado, olive oil, and nuts. Eggs, cheese, and plain Greek yogurt are also good options.
The keto diet has been shown to be effective for weight loss, blood sugar management (especially for people with type 2 diabetes), and may have potential benefits for preventing cancers and neurodegenerative conditions.
The keto diet is very restrictive, which can make it challenging to stick to and may lead to psychological distress and binge eating. It can also cause side effects like “keto flu,” constipation, dehydration, electrolyte imbalances, and nutrient deficiencies, especially if not properly planned.
