Milly Gaines
The ketogenic diet, or keto diet, is a low-carb, high-fat diet. It is often used for weight loss and has been shown to be effective in improving type 2 diabetes or metabolic syndrome. The keto diet involves reducing carbohydrate intake, which causes the body to burn fat for fuel instead of glucose. This metabolic state is called ketosis, where the liver turns fat into small energy molecules called ketones.
The keto diet typically includes foods such as:
- Fish and shellfish, including salmon, shrimp, and lobster
- Meat and poultry, such as turkey, beef, and chicken
- Non-starchy vegetables like bell peppers, broccoli, zucchini, and leafy greens
- Avocados
- Berries, such as strawberries, blackberries, and raspberries
- Nuts and seeds, including pumpkin seeds, almonds, and cashews
- Eggs
- High-fat dairy products like cheese, cream, and butter
- Olive oil and other healthy oils
- High-cocoa chocolate (70% or more)
- Coffee and tea without sugar
| Characteristics | Values |
|---|---|
| Animal proteins | Fish and shellfish, meat and poultry, eggs |
| Dairy and dairy alternatives | Cheese, plain Greek yogurt, cottage cheese, cream, half-and-half, unsweetened plant-based milk |
| Green leafy vegetables | Spinach, kale, collard greens, salad greens, bok choy, mustard greens, Swiss chard, cabbage, herbs |
| High-fat veggies | Avocados, olives |
| Other non-starchy vegetables | Summer squashes, peppers, asparagus, celery, cucumbers, lettuce, mushrooms, Chinese cabbage, broccoli, tomatoes, onions, garlic, mushrooms, cucumber, bell peppers, zucchini |
| Other plant-based foods | Nuts and seeds, berries, shirataki noodles, dark chocolate and cocoa powder |
| Fats and oils | Olive oil, butter, ghee, coconut oil, avocado oil, MCT oil |
| Drinks | Unsweetened coffee and tea, unsweetened sparkling water |
What You'll Learn
High-fat foods like avocado, eggs, and cheese
Avocados, eggs, and cheese are all high-fat foods that are recommended as part of a keto diet.
Avocados are a natural and healthy choice for a keto diet, as they are high in fat and low in carbohydrates and protein. They are also a good source of potassium, calcium, magnesium, and B vitamins. Avocados can be added to almost any meal or snack, and can be used in keto-style recipes such as cod with cucumber, avocado, and mango salsa salad, or prawn, avocado, and cucumber salad.
Eggs are another staple of the keto diet, as they are very low in carbohydrates and a good source of protein. Pasture-raised eggs are also a good source of omega-3 fatty acids. Eggs can help you feel fuller for longer, keeping blood sugar levels stable and supporting weight loss. They can be cooked in a variety of ways, such as scrambled eggs with basil, spinach, and tomatoes, or fried in butter and served with sauteed greens.
Cheese is also a popular food for those following a keto diet, as it is high in fat, moderate in protein, and low in carbohydrates. The best cheeses for a keto diet include full-fat, natural cheeses such as cheddar, blue cheese, goat cheese, feta, halloumi, cream cheese, and cottage cheese. Cheese should be eaten in moderation as part of a balanced diet. Cheese can be added to many keto-friendly recipes, such as baked feta with chilli and oregano, or a kale and goat's cheese frittata.
In general, the keto diet is a high-fat, low-carbohydrate diet that has been shown to help with weight loss and improve certain health conditions. It is important to note that the keto diet can be restrictive and may not be suitable for everyone. It is always best to consult with a healthcare professional before starting any new diet.
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Meat and poultry
When choosing meat, it may be best to opt for grass-fed meat, as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals.
- Grass-fed beef
- Pork
- Chicken
- Turkey
- Bacon
- Organ meats
- Bison
- Venison
One small study in older women found that a diet high in fatty meat led to 8% higher levels of HDL (good) cholesterol than a low-fat, high-carb diet.
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Fish and shellfish
The most common fish variety used in a ketogenic diet is salmon, as it is rich in protein and omega-3 fatty acids. The fatty acid profile of salmon varies depending on whether it is wild-caught or farm-raised, with the latter being fattier. Salmon is also extremely versatile and can be grilled, broiled, or baked.
Other fatty fish that are suitable for a keto diet include sardines, mackerel, canned tuna, and herring. These fish are good sources of healthy fats and protein, which can help increase feelings of fullness and promote weight loss.
When it comes to shellfish, oysters, shrimp, scallops, crab, lobster, and calamari are good options. Like fish, shellfish is high in protein and low in carbohydrates. For example, bay scallops pack 19 grams of protein into a 100-gram serving, while shrimp provide 13 grams of protein per 100 grams.
It is important to note that while shellfish are generally keto-friendly, some types may be higher in carbohydrates than others. Additionally, shrimp, for example, have a higher cholesterol level of 125mg, so it is a good idea to add variety to your seafood meals and not rely solely on shellfish.
In terms of preparation, fish and shellfish can be grilled, baked, or pan-fried in keto-friendly oils such as olive oil or avocado oil. They can be paired with non-starchy vegetables like leafy greens, broccoli, cauliflower, and asparagus, as well as healthy fats like avocado or plant-based oils.
- Salmon with Creamy Dill Sauce
- Avocado and Basil Salmon
- Keto Salmon Cakes
- Shrimp and Bacon Zoodle Alfredo
- Baked Butter Garlic Shrimp
- Garlic Butter Lobster Tails
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Non-starchy vegetables
Some of the best non-starchy vegetables to eat on the keto diet include:
- Spinach: Spinach is extremely low in carbs and can be eaten raw in salads, baked into chips, sautéed, or creamed.
- Lettuce: Lettuce is one of the lowest-carb vegetables, with just 2 grams of net carbs per 100-gram serving. It's a great base for salads and can also be used in wraps or tacos.
- Asparagus: Asparagus is a filling and nutritious vegetable with only 2 grams of net carbs per serving. It's a great source of vitamins A, C, and K.
- Avocado: Although technically a fruit, avocados are often consumed as vegetables and are a perfect addition to the keto diet. They're high in healthy fats and contain very few digestible carbs.
- Cauliflower: Cauliflower has a mild taste and is very versatile. It can be used as a substitute for higher-carb foods like potatoes and rice.
- Broccoli: Broccoli is a member of the cruciferous vegetable family and is known for its cancer-fighting properties. It's also a good source of vitamins C and K.
- Zucchini: Zucchini is a popular summer squash that can be used in a variety of dishes. It's low in carbs and a good source of vitamin C.
- Green beans: Green beans are a member of the legume family but have significantly fewer carbs than most legumes. They're a good source of carotenoids, which are linked to improved brain function.
- Kale: Kale is a nutrient-dense vegetable loaded with antioxidants. It's a great addition to salads or can be baked into chips.
When following the keto diet, it's important to monitor your carb intake and choose vegetables that fit within your daily carb limit. The above-mentioned non-starchy vegetables are excellent options for those looking to lose weight while adhering to the keto diet.
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Berries
On a keto diet, while berries are fine in moderation, it is best to avoid other fruits. Small amounts of strawberries, raspberries, blackberries and blueberries are usually fine for a keto diet. However, be careful with blueberries, as their carbs can rapidly add up. Eat only small portions infrequently, or not at all.
- Raspberries: Half a cup (60 grams) contains 3 grams of carbs.
- Blackberries: Half a cup (70 grams) contains 4 grams of carbs.
- Strawberries: Eight medium-sized (100 grams) contain 6 grams of carbs.
- Plum: One medium-sized (65 grams) contains 7 grams of carbs.
- Kiwi: One medium-sized (70 grams) contains 8 grams of carbs.
- Cherries: Half a cup (75 grams) contains 8 grams of carbs.
- Blueberries: Half a cup (75 grams) contains 9 grams of carbs.
- Clementine: One medium-sized (75 grams) contains 9 grams of carbs.
- Cantaloupe: One cup (160 grams) contains 11 grams of carbs.
- Peach: One medium-sized (150 grams) contains 13 grams of carbs.
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Frequently asked questions
Animal proteins that are suitable for the keto diet include fish, shellfish, meat, and poultry. Salmon and other fish are rich in B vitamins, potassium, and selenium, while meat and poultry are good sources of B vitamins and minerals.
Dairy products that are suitable for the keto diet include cheese, plain Greek yogurt, cottage cheese, cream, and half-and-half. Cheese is high in fat and protein, while Greek yogurt and cottage cheese can help decrease appetite and promote feelings of fullness.
Plant-based foods that are suitable for the keto diet include nuts, seeds, berries, shirataki noodles, dark chocolate, and cocoa powder. These foods are high in fat and low in net carbs, and they provide various health benefits such as reduced risk of heart disease and improved brain health.
Drinks that are suitable for the keto diet include unsweetened coffee, tea, and sparkling water. These drinks are carb-free and have health benefits such as improved alertness and reduced risk of diabetes.
