Milly Gaines
The ketogenic or keto diet is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. It is a high-fat, moderate-protein and very 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. People following a standard keto diet generally aim to get 70–80% of their total daily calories from fat, 10–20% from protein, and 5–10% from carbohydrates. For a 2,000-calorie diet, that’s around 25–50 grams of carbohydrates, 150–180 grams of fat, and 50–100 grams of protein each day. The keto diet includes eating foods such as fish and shellfish, meat and poultry, non-starchy vegetables, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
What to eat on a keto diet and how much?
| Characteristics | Values |
|---|---|
| Carbohydrates | 5% to 10% of total daily calories, or 20 to 40 grams per day. |
| Fat | 70% to 80% of total daily calories, or 150 to 180 grams per day for a 2,000-calorie diet. |
| Protein | 10% to 20% of total daily calories, or 50 to 100 grams per day for a 2,000-calorie diet. |
| Fiber | May be lacking on a keto diet, so ensure you get enough. |
| Vitamins | May be deficient in vitamins A, E, B6, and folate, so consider a multivitamin. |
| Minerals | May be deficient in calcium, magnesium, and potassium, so consider a multivitamin. |
| Seafood | Aim for 8 to 10 ounces of seafood per week. |
| Meat | Choose grass-fed meat, which has more omega-3 fats and CLA. |
| Eggs | Eat whole eggs, as the yolk contains most of the egg's nutrients. |
| Dairy | Cheese, plain full-fat yogurt, cottage cheese, and unsweetened plant-based milk are good options. |
| Vegetables | Eat low-carb vegetables like leafy greens, peppers, and broccoli. |
| Fruits | Avocados, blackberries, raspberries, and lemons are allowed in moderation. |
| Plant-based foods | Nuts, seeds, olives, and plant oils are good sources of fat. |
| Oils | Olive and coconut oils are recommended. |
| Chocolate | High-cocoa chocolate is allowed. |
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What You'll Learn
High-fat foods like fatty fish, meat, eggs, oils, and avocados
The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. Generally, people following a standard keto diet aim to get 70–80% of their total daily calories from fat, 10–20% from protein, and 5–10% from carbohydrates. This works out to be around 150–180 g of fat, 50–100 g of protein, and 25–50 g of carbohydrates for a 2,000-calorie diet.
High-fat foods are an essential component of the keto diet. Here are some examples of high-fat foods that can be included:
Fatty Fish
Fatty fish such as salmon, tuna, anchovies, sardines, and mackerel are excellent sources of healthy fats, particularly omega-3 fats. They are also low in carbs and can help manage blood sugar levels, making them ideal for the keto diet. The Dietary Guidelines for Americans recommend that adults over 18 years old consume 8 to 10 ounces of seafood per week.
Meat
Meat and poultry are staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which can help preserve muscle mass during a low-carb diet. When choosing meat, consider selecting grass-fed options as they have higher levels of omega-3 fats and conjugated linoleic acid (CLA).
Eggs
Eggs are another staple food on the keto diet. They are high in fat and have been shown to increase feelings of fullness. It is recommended to consume whole eggs rather than just egg whites as most of the nutrients, including antioxidants that promote eye health, are found in the yolk.
Oils
When it comes to oils, choose natural oils like olive oil and avoid highly refined oils that may contain trans fats. Trans fats are known to increase the risk of heart disease and should be avoided. Instead, opt for oils with unsaturated fats, such as monounsaturated and polyunsaturated fats, which are considered healthier options.
Avocados
Avocados are a great source of healthy fats and are allowed on the keto diet. They are also high in fibre, which is essential on a keto diet to prevent constipation and promote a healthy gut.
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Low-carb foods like non-starchy vegetables and berries
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Generally, people following a standard keto diet aim to get 70–80% of their total daily calories from fat, 10–20% from protein, and 5–10% from carbohydrates. This equates to around 25–50 grams of carbohydrates, 150–180 grams of fat, and 50–100 grams of protein each day for a 2,000-calorie diet.
Non-starchy vegetables are a great way to add bulk to your meals without drastically increasing your carb count. Some examples of keto-friendly vegetables include spinach, zucchini, lettuce, cucumbers, cabbage, asparagus, kale, and bell peppers. Green vegetables tend to be lower in carbs than their more colourful counterparts. For example, green cabbage has fewer carbs than purple cabbage, and green bell peppers are lower in carbs than red or yellow peppers.
In addition to the above, some other low-carb vegetables include:
- Broccoli
- Cauliflower
- Summer squashes, such as yellow squash
- Hot peppers, jalapeños, and poblanos
Berries are also a great low-carb option on the keto diet. They are packed with powerful disease-preventing and disease-fighting vitamin C and other essential nutrients. Some berries you can include in your diet are:
- Blueberries
- Raspberries
- Blackberries
- Strawberries
Remember, even though these foods are low in carbs, it's important to be mindful of your total carbohydrate intake and how you choose to distribute your carb allowance throughout the day.
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Moderate-protein foods like seafood, poultry, and dairy
When following a keto diet, it is important to include moderate-protein foods such as seafood, poultry, and dairy. These foods provide essential nutrients and can help you feel satisfied and full after meals.
Seafood is an excellent source of high-quality protein and healthy fats, which are crucial for a keto diet. Fatty fish like salmon, tuna, trout, and sardines are particularly beneficial due to their high content of omega-3 fatty acids, which have been linked to improved heart health and reduced inflammation in the body. Aim for at least two servings of fatty fish per week. Other types of seafood, such as shrimp, crab, mussels, and lobster, are also good options and can be enjoyed in moderate amounts.
Poultry, including chicken and turkey, is another important component of a keto diet. These lean meats are a good source of protein and can be prepared in a variety of ways to keep your meals interesting. When choosing poultry, opt for organic, free-range options whenever possible, as they tend to have a better nutritional profile. The recommended serving size for poultry is typically around 4-6 ounces per meal, depending on your individual needs and macros.
Dairy products are also included in the moderate-protein category on a keto diet. Full-fat dairy options like cheese, butter, cream, and yogurt can be enjoyed in moderation. These foods provide healthy fats, protein, and important nutrients like calcium and vitamin D. When selecting dairy products, choose natural, unsweetened options and check the labels to ensure they fit within your macros. The amount of dairy to include in your diet may vary, but generally, 1-2 servings per day of dairy products are recommended.
It is important to note that while these foods are considered moderate in protein, the specific amount of each food group can vary depending on your individual needs and macros. The recommended serving sizes provided are general guidelines, and you may need to adjust them based on your specific goals and requirements.
Additionally, when preparing and cooking these moderate-protein foods, it is best to use healthy cooking oils like avocado oil, olive oil, or coconut oil. This helps to increase your healthy fat intake, which is crucial for staying in ketosis and meeting your keto macro goals.
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Carb intake: 20-40 grams per day
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. The diet aims to drive the body into a metabolic state called ketosis, in which the body starts burning stored fat as a source of energy instead of carbohydrates. The general recommendation for people following a standard keto diet is to derive 70–80% of their total daily calories from fat, 10–20% from protein, and 5–10% from carbohydrates. This translates to around 25–50 grams of carbohydrates per day for a 2,000-calorie diet.
To achieve ketosis, the daily carbohydrate intake should be kept under 20 to 40 grams. This amount can vary depending on individual factors, with some people aiming for as little as 10 grams or going up to 60 grams per day. Active individuals can typically tolerate a higher carb intake, perhaps around 40 grams, compared to sedentary individuals.
It is important to note that the keto diet can lead to nutrient deficiencies, as it restricts fruits and vegetables, which are good sources of vitamins and minerals. Additionally, the diet can be high in saturated fat, which may negatively impact heart health. Therefore, it is recommended to work with a dietitian or nutritionist to ensure you are getting essential nutrients while maintaining ketosis.
When following a keto diet with a carb intake of 20-40 grams per day, there are still plenty of food options available. Here are some suggestions:
- Meat and poultry: Animal proteins are a staple on the keto diet. Go for grass-fed meat whenever possible, as it has more omega-3 fats. Be mindful of your intake of meat with high saturated fat content.
- Fish and shellfish: Fatty fish like salmon, sardines, and mackerel are excellent choices due to their high omega-3 fat content. Other seafood options like octopus may have varying carb counts, so track your intake carefully.
- Eggs: Include whole eggs in your diet, as they are more nutritious than just the whites. One large egg contains less than 50 grams of net carbs and can help increase feelings of fullness.
- Dairy: Most cheeses are very low in carbs and high in fat, making them keto-friendly. Full-fat cheese, plain full-fat yogurt, cottage cheese, and unsweetened plant-based milk are good options.
- Vegetables: Focus on low-carb, non-starchy vegetables like leafy greens, bell peppers, broccoli, zucchini, and avocados.
- Fruits: Avocados, blackberries, raspberries, and lemons can be consumed in moderation.
- Nuts and seeds: These are good sources of plant-based fats and protein.
- Oils: Olive oil, coconut oil, and other healthy oils are allowed.
- High-cocoa chocolate: Opt for chocolate with a high cocoa content, as it tends to be lower in carbohydrates.
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Potential health risks: nutrient deficiencies, constipation, and increased cholesterol
The keto diet, a high-fat, low-carbohydrate diet, has gained popularity for its potential benefits in weight loss, blood sugar management, and the prevention of cancers and neurodegenerative conditions. However, it is important to be aware of potential health risks associated with the diet, including nutrient deficiencies, constipation, and increased cholesterol levels.
Nutrient deficiencies
The keto diet may not provide all the nutrients required by the body. Very-low-carbohydrate diets may lack vitamins, minerals, fiber, and phytochemicals commonly found in fruits, vegetables, and whole grains. Specifically, low-carbohydrate diets are often deficient in thiamin, folate, vitamin A, vitamin E, vitamin B6, calcium, magnesium, iron, and potassium. The keto diet may also lack vitamin K, linolenic acid, and water-soluble vitamins excluding vitamin B12. The reduction in fiber intake can lead to intestinal dysfunction and negatively impact the production of beneficial colonic short-chain fatty acids, which are important for nutrient absorption, immune function, and exhibit anti-inflammatory and anti-carcinogenic properties. Additionally, the diet may be insufficient in certain protective dietary components, such as phytochemicals, which are not typically found in multivitamin supplements.
Constipation
The keto diet is associated with a higher risk of constipation due to the reduced intake of carbohydrates and the subsequent decrease in fiber consumption. This can be mitigated by gradually reducing carbohydrate intake, staying hydrated, and including high-fiber foods in the diet. However, if constipation persists, it is recommended to consult a doctor.
Increased Cholesterol
Several studies have shown that the keto diet can lead to a significant increase in LDL cholesterol levels, with some individuals experiencing a 245% increase. This elevation in cholesterol levels may be due to the high-fat content of the diet. While the specific impact on cardiovascular health is still under investigation, there are concerns that severe hypercholesterolemia resulting from the keto diet could potentially increase the risk of ASCVD. It is hypothesized that individuals with a genetic predisposition to cholesterol metabolism dysregulation may be particularly susceptible to this effect.
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Frequently asked questions
The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. Foods you can eat include fish and seafood, meat and poultry, non-starchy vegetables like broccoli, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
People following a standard keto diet generally aim to get 70–80% of their total daily calories from fat, 10–20% from protein, and 5–10% from carbohydrates. For a 2,000-calorie diet, that’s around 25–50 grams of carbohydrates, 150–180 grams of fat, and 50–100 grams of protein each day.
The keto diet is gaining popularity due to its potential benefits for weight loss, blood sugar management, and preventing cancers and neurodegenerative conditions. It has also been used to treat epilepsy.
