Brenda Khan
The ketogenic diet, commonly known as the keto diet, is a high-fat, low-carbohydrate, and moderate-protein diet. It is designed to induce a metabolic state called ketosis, where the body uses fat instead of carbohydrates as its primary energy source. To achieve and maintain ketosis, a keto maintenance meal plan should generally restrict carbohydrate intake to under 50 grams per day, although the exact amount varies by individual. While on keto maintenance, foods such as meat, poultry, fish, eggs, high-fat dairy, nuts, seeds, non-starchy vegetables, and low-glycemic fruits like berries are recommended. It is important to ensure adequate fiber intake and be mindful of potential nutritional deficiencies associated with long-term ketogenic diets.
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What You'll Learn
Eat high-fat foods like avocado, olive oil, and nuts
The ketogenic diet, or keto, is a high-fat, low-carb diet. It is often used as a strategy for weight loss and health improvement. To achieve ketosis, the body's metabolic state where fat is used as energy, one must restrict their carbohydrate intake. Typically, 55%–60% of an individual's daily calories on keto are derived from fat. Therefore, it is important to focus on healthy fat sources.
Avocados are a nutritious keto-friendly food. They are rich in healthy fats and can be incorporated into smoothies, salad dressings, or enjoyed on their own. Avocado oil is another great option, as it is rich in anti-inflammatory MUFAs and can withstand high-heat cooking.
Olive oil is another staple of the keto diet. It is a heart-healthy option that can be used for light sautéing, dressings, or drizzled over cooked meats or vegetables. Avocado oil and olive oil can also be added to hot drinks such as coffee or tea.
Nuts are another excellent source of healthy fats on the keto diet. Raw nuts like almonds and walnuts offer a satisfying crunch and are high in healthy fats and protein. Nut butters, such as almond and peanut butter, are also nutritious and convenient options that can be added to smoothies or used as a base for fat bombs, a ball-shaped keto-friendly snack.
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Consume plenty of meat and poultry
Meat and poultry are staple foods on the keto diet. They are naturally low in carbohydrates and provide complete protein, containing all essential amino acids. This is crucial for muscle maintenance and repair, as well as overall health.
Meat and poultry are also rich sources of vital nutrients such as heme iron, zinc, vitamin B12, and creatine. Heme iron, found only in beef and other red meats, is key to immune function, cognition, and energy metabolism. A deficiency in heme iron can lead to anemia. Meat is also a good source of healthy fats, with fatty cuts of meat such as ribeye steak or pork belly aligning perfectly with the high-fat requirements of the keto diet.
When it comes to poultry, chicken and turkey are great options. Dark meat cuts like turkey thighs and drumsticks contain more fat than breast meat. Poultry is considered lean compared to ruminant meats and pork, so it is often cooked with fats like butter, ghee, lard, or tallow to increase fat intake. Chicken liver is also a recommended variety of poultry.
For red meat, beef, lamb, venison, wild boar, and bison are all nutrient-dense options. Beef, in particular, is a nutrient powerhouse, providing copious amounts of essential B vitamins, along with meat-specific compounds like carnitine, taurine, and carnosine, which have anti-aging, anti-cancer, and vitality-boosting benefits. When selecting beef, look for pasture-raised, grass-fed, and regenerative-farmed meat when available, as these options offer a better fatty-acid composition with fewer inflammatory PUFAs. However, these options can be expensive and hard to find, so conventional beef is also a good option and is often more flavorful due to its higher fat content.
Overall, meat and poultry are excellent choices for a keto diet as they provide the necessary nutrients, protein, and fats while keeping carbohydrate intake low.
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Enjoy eggs, fish, and seafood
Eggs, fish, and seafood are all keto-friendly foods that can be enjoyed as part of a ketogenic diet. This diet is a low-carb, high-fat, and moderate-protein eating pattern that has been shown to promote weight loss and provide various health benefits.
Eggs are a staple food in the keto diet, especially during an "egg fast," a short-term diet plan where people eat mostly eggs, cheese, and butter to break through weight loss plateaus. During an egg fast, it is recommended to consume at least six whole eggs per day, along with butter and full-fat cheese. However, this extreme version of the keto diet should only be followed for a brief period, as it may lead to nutrient deficiencies if continued for too long.
When it comes to fish, the keto diet favours fatty fish like mackerel, salmon, anchovies, char, and sardines. These fish are rich in omega-3 fatty acids, vitamin D, B vitamins, and minerals like selenium. They are also low in carbohydrates, making them an excellent choice for keto dieters. For example, Atlantic mackerel provides 91% of your recommended daily intake of vitamin D in just a 3-ounce serving.
Similar to fish, seafood is also a great option for keto maintenance. Shellfish, in particular, are naturally low in carbohydrates, making them a good fit for a keto diet. While almost all seafood contains some amount of toxic compounds from pollution, the fatty fish recommended in the keto diet are among the lowest in toxicity.
In summary, eggs, fish, and seafood are all nutritious and delicious options to incorporate into your keto maintenance plan. They provide essential vitamins, minerals, and healthy fats while keeping carbohydrates low, which is key to maintaining a state of ketosis.
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Get your dairy fix with high-fat cheese, butter, and yogurt
Dairy products are a great way to get your fix of fats and proteins on a keto diet. However, it's important to choose the right dairy products, as some are high in carbohydrates and sugars.
Cheese is a great option for keto, as it is high in fat, moderate in protein, and low in carbs. It can add flavour, variety, and texture to your meals. While cheese is not without calories, some studies suggest that eating cheese may be beneficial for weight loss and can help protect against heart disease. Cheese may also help increase strength and reduce the loss of muscle mass that occurs with ageing. Some keto-friendly cheese options include mozzarella, gouda, brie, muenster, Monterey Jack, mascarpone, provolone, cheddar, cream cheese, parmesan, and ricotta.
Butter is another excellent source of fat for keto dieters. It is rich in fat-soluble vitamins, including vitamins A, D, E, B12, and K2. Ghee, or clarified butter, is a good option for those who are sensitive to lactose, as it is free of the milk protein casein and milk sugar lactose.
Yogurt is also a keto-friendly option, especially plain Greek yogurt. It is high in protein and fat, with minimal carbs, as it has more of the liquid whey strained out, which contains lactose. Greek yogurt is also a fermented food that provides probiotics, which can be beneficial for gut health.
When choosing dairy products for a keto diet, it's important to avoid products with added sugars, such as ice cream, flavoured yogurt, and flavoured milk. It's also important to monitor your milk intake, as lactose is processed as sugar.
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Eat low-carb fruits and vegetables in moderation
The ketogenic diet 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, only 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body uses fat as energy. To maintain ketosis, it is recommended to limit your daily total carbohydrate intake to under 50 grams.
While it may seem that keto diets are incompatible with fruits and vegetables, this is not the case. It is important to eat fruits and vegetables on the keto diet because your body needs the nutrients from plants to stay healthy. However, it is recommended to eat low-carb fruits and vegetables in moderation to stay within the carb limits of the keto diet.
Low-carb fruits include watermelon, avocado, cantaloupe, berries, and olives. Avocados are a particularly good choice because they are loaded with nutrients and healthy fats, and they are low in carbs. One-half of an avocado contains less than 2 grams of net carbs. Olives are also higher in fat than carbs, and they contain many nutrients such as antioxidants, monounsaturated fats, and vitamin E. Berries are another good option, as they are low in carbohydrates and provide fiber, vitamin C, and lycopene.
When it comes to vegetables, above-ground vegetables are generally lower in carbs and are better options for the keto diet. Some examples of keto-friendly vegetables include spinach, zucchini, lettuce, cucumbers, cabbage, asparagus, and kale. These vegetables can be prepared in various ways, such as raw, baked, steamed, or fried, and they provide important nutrients like fiber, vitamin C, and folic acid.
While it is important to limit high-carb foods and drinks, such as sugary beverages, cereal, crackers, rice, pasta, and bread, it is not necessary to eliminate any specific food group on the keto diet. It is all about total carbohydrate intake and how you choose to "spend" your carbs. Working with a registered dietitian can help ensure you are getting essential nutrients while maintaining ketosis.
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Frequently asked questions
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. This diet pushes the body into a metabolic state called ketosis, where the body uses fat instead of carbohydrates as its primary energy source.
Foods that are keto-friendly include meat, seafood, dairy, eggs, nuts, fats and oils, and some non-starchy vegetables like broccoli, bell peppers, and zucchini.
Foods that are high in carbohydrates should be avoided, such as cereal, crackers, rice, pasta, bread, and beer. Sugary drinks are also not recommended.
Keto-approved snacks include meat, cheese, olives, boiled eggs, nuts, raw veggies, and dark chocolate.
Yes, there are some potential risks and side effects to the keto diet. It may result in nutritional deficiencies, especially in fiber and B vitamins. Additionally, the emphasis on saturated fats may increase the risk of cardiovascular disease.
