Keto Weight Loss: Fast Results With The Right Foods

The ketogenic diet is a high-fat, low-carb, and moderate-protein diet. It is designed to put your body into a metabolic state called ketosis, where it burns stored fat for energy instead of carbohydrates. This diet has gained popularity due to its potential benefits for weight loss and blood sugar control.

- Fish and shellfish, such as salmon, shrimp, and crab

- Meat and poultry, such as beef, chicken, and turkey

- Eggs

- Dairy products like cheese, Greek yogurt, cottage cheese, and heavy cream

- Plant-based milk, such as soy, almond, and coconut milk

- Green leafy vegetables, such as spinach, kale, and collard greens

- High-fat veggies like avocados and olives

- Nuts and seeds

- Berries, such as raspberries and strawberries

- Shirataki noodles

- Dark chocolate and cocoa powder

- Unsweetened coffee and tea

- Unsweetened sparkling water

High-Fat Dairy

Dairy products are a great source of protein, fat, potassium, and calcium, making them a good fit for the keto diet. However, not all dairy products are created equal when it comes to keto. The key is to choose dairy products that are low in carbs and sugar, as too many carbs can kick you out of ketosis and hinder your weight loss goals. Here are some tips and recommendations for including high-fat dairy in your keto diet:

• Butter: Butter is an excellent source of fat on keto, with zero carbs and about 11 grams of fat per tablespoon. Opt for high-quality grass-fed butter, which is higher in omega-3 fatty acids.
• Cheese: Cheese is a keto-friendly option, especially harder cheeses like Parmesan, Swiss, cheddar, and Brie. These cheeses have lower carb counts and can be enjoyed in moderation. Soft cheeses like cream cheese, mascarpone, and creme fraiche are also good choices but may have slightly higher carb counts.
• Cream: Heavy cream, whipping cream, and half-and-half are suitable for keto, as they are low in carbs and high in fat. However, consume them in moderation, as they are high in calories and saturated fat.
• Yogurt and Cottage Cheese: Plain Greek yogurt and cottage cheese are high in protein and can be included in your keto diet in moderation. They help decrease appetite and promote feelings of fullness. Just be mindful of the carb content and opt for full-fat varieties.
• Milk: Milk is not a great option on keto due to its high carb content. Whole milk has 12 grams of carbs per cup, while low-fat milk has even more.
• Dairy Alternatives: Unsweetened plant-based milk, such as soy, almond, and coconut milk, can be good dairy alternatives on keto. Just be sure to avoid oat milk, as it is high in carbs.

Remember to always read nutrition labels and be mindful of your total carb intake when including dairy in your keto diet. Additionally, if you have lactose intolerance or dairy allergies, you may need to limit or avoid dairy products altogether.

Leafy Greens

Spinach, for example, is very low in carbs and easy to incorporate into your meals. One cup of spinach contains only 1.1 grams of total carbs and 0.4 grams of net carbs. It is also a good source of vitamin C, with 22 milligrams per serving.

Kale is another excellent option, with just 0.9 grams of total carbs and 0 grams of net carbs per cup. It is also packed with vitamins A, C, and K, as well as beneficial compounds like quercetin and kaempferol.

Other leafy greens to include in your keto diet are arugula, salad greens (lettuce, baby spinach, arugula, escarole, and frisee), and herbs (oregano, rosemary, thyme, sage, mint, dill, parsley, cilantro, basil, and lemongrass).

When preparing leafy greens, you can sauté or cream them, add them to salads or sandwiches, or pair them with eggs. You can also make a salad dressing using lemon juice, herbs, and healthy oils like olive oil, avocado oil, or walnut oil.

High-Protein Foods

Animal Proteins

Fish and shellfish are excellent choices on the keto diet. Salmon and other fatty fish like sardines and mackerel are rich in B vitamins, potassium, selenium, and omega-3 fats, which can help lower insulin levels. They are also excellent sources of protein and are very low in carbs.

Meat and poultry are staple foods on keto. Fresh meat and poultry contain no carbs and are rich in B vitamins and minerals. They are also great sources of high-quality protein, which can help preserve muscle mass while on a very low-carb diet.

Eggs are another fantastic source of protein on the keto diet. Each large egg contains less than 1 gram of carbs and about 6 grams of protein. They can help increase feelings of fullness and are rich in eye-protecting antioxidants.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet, as most varieties are very low in carbs and high in fat. Cheese is also a good source of calcium and conjugated linoleic acid (CLA), which has been linked to fat loss and improvements in body composition.

Plain Greek yogurt and cottage cheese are also excellent, high-protein choices for keto. They can help decrease appetite and promote feelings of fullness. Enjoy them in moderation, as they do contain some carbs.

Cream and half-and-half are very low in carbs and high in fat, making them ideal for keto. They are rich in CLA, which may promote fat loss. However, enjoy them in moderation, as excessive consumption of saturated fat may be linked to an increased risk of cardiovascular disease.

Unsweetened plant-based milk, such as soy, almond, and coconut milk, can also be included in the keto diet. Just be sure to avoid sweetened versions and oat milk, as they are too high in carbs.

Plant-Based Proteins

Nuts and seeds are healthy, high-fat, and low-carb foods that are perfect for keto. They are linked to a reduced risk of heart disease, certain cancers, and depression. Most nuts and seeds are low in net carbs, but the amount varies by type. Some of the best options for keto include almonds, pistachios, pumpkin seeds, and chia seeds.

Berries are an exception among fruits, as they are low in carbs and high in fiber. Raspberries and strawberries are the best choices, while blackberries and blueberries may not fit into strict keto diets. These fruits are loaded with antioxidants that can help reduce inflammation and protect against disease.

Other High-Protein Foods

In addition to the food groups mentioned above, here are some other high-protein foods that can be included in a keto diet:

• Shirataki noodles: These noodles are made from a viscous fiber and are very low in carbs and calories. They can help decrease hunger and blood sugar spikes.
• Dark chocolate and cocoa powder: Dark chocolate contains flavanols, which may reduce the risk of heart disease. Choose dark chocolate with a minimum of 70% cocoa solids and consume in moderation.
• Olive oil: Olive oil is high in oleic acid, which can help decrease heart disease risk factors. It is also rich in polyphenol antioxidants that protect heart health.
• Butter and ghee: These fats were once thought to be harmful to health, but recent studies suggest otherwise. They are good choices for cooking and baking on the keto diet.

Healthy Fats

Avocados and Avocado Oil

Avocados are a fantastic source of heart-healthy monounsaturated fatty acids (MUFAs). They also provide a good amount of fibre, essential vitamins, and minerals. Research suggests that avocados and avocado oil may promote heart health, balanced blood sugar levels, and healthy ageing. You can enjoy avocados in a variety of ways, such as adding them to salads, making guacamole, or using avocado oil for cooking or in salad dressings.

Nuts and Nut Butters

Nuts are an excellent way to increase your intake of healthy fats, plant-based protein, and fibre. A higher intake of nuts has been linked to a reduced risk of heart disease and certain types of cancer, diabetes, and respiratory illnesses. When choosing nuts, go for a variety such as pistachios, walnuts, almonds, pecans, cashews, and Brazil nuts. Nut butters offer similar benefits but check the labels to avoid those with added sweeteners.

Seeds

Chia seeds and flax seeds are excellent sources of omega-3 fatty acids, fibre, and plant compounds that may reduce inflammation and the risk of chronic conditions. Chia seeds can be used to make chia pudding or added to smoothies, yogurt, or salads. Flax seeds can be ground and added to smoothies, sprinkled on salads or soups, or used in keto-friendly baked goods.

Oily Fish

Oily fish such as salmon, tuna, anchovies, and sardines are rich in heart-healthy omega-3 fatty acids. They are also a good source of protein. The American Heart Association recommends consuming fish at least twice a week, so consider adding fatty fish to your keto meals to boost your healthy fat intake.

Olive Oil and Avocado Oil

Olive oil is a staple of the heart-healthy Mediterranean diet and is perfect for the keto diet. It's great for cooking, dressings, or drizzling over cooked meats or vegetables. Avocado oil has a high smoke point, making it ideal for stir-frying and searing, and it also contains anti-inflammatory MUFAs.

Coconut Oil

Coconut oil is popular on keto as it offers a natural source of medium-chain triglycerides (MCTs), a type of fat that the body can easily absorb and use. MCTs may also help with the transition into ketosis and are more likely to be burned as energy rather than stored as fat, aiding weight loss.

Full-Fat Dairy

Full-Fat Greek yogurt, although containing some carbs, can be a healthy addition to a ketogenic diet. It provides a good amount of protein and beneficial bacteria that promote healthy digestive function. Other full-fat dairy options include butter, cream, and cheese, but remember to consume these in moderation as they are high in saturated fat.

Eggs

Eggs are a versatile and nutritious addition to the keto diet. They provide healthy fats and protein, and the yolks contain antioxidants that support eye health. Make sure to eat the whole egg to get the full nutritional benefits.

Remember, while on a keto diet, it's important to monitor your intake of saturated fats and choose unsaturated fats whenever possible. Portion control is also crucial, as overconsuming fat can lead to weight gain.

Low-Carb Veggies

When following a ketogenic diet, it's important to eat plenty of non-starchy vegetables. These are low in calories and carbs yet full of nutrients and antioxidants. Here are some of the best low-carb veggies to eat on a keto diet:

Leafy Greens

Leafy greens are extremely low in carbs and add bulk to your meals. They are also rich sources of vitamins, minerals, and antioxidants. Some of the best leafy greens to include in your keto diet are:

• Spinach
• Kale
• Arugula
• Escarole
• Frisee
• Bok Choy
• Collard Greens
• Mustard Greens
• Swiss Chard
• Lettuce

Summer Squash

Summer squashes, such as zucchini and yellow squash, are extremely versatile and low in carbs. Zucchini, in particular, is a popular choice on keto. You can use it to make zucchini noodles, rice, or even add it to baked goods.

Peppers

Peppers are technically fruits but are treated as vegetables in cooking. They are low in carbs and provide a rich source of vitamin C. Some keto-friendly peppers include:

• Bell Peppers
• Poblanos
• Jalapeños
• Chili Peppers

Cucumbers

Cucumbers are high in water, making them a hydrating choice. They also offer some vitamin K, which is important for proper blood clotting and bone formation.

Celery

Celery is one of the most hydrating vegetables out there. It also contains vitamins A and K and folate.

Asparagus

Asparagus is a good source of bone-building calcium, as well as other minerals like potassium and magnesium, which are linked to blood sugar regulation.

Broccoli

Broccoli is an excellent source of vitamin C and fiber. It also contains sulforaphane, a compound that has been found to reverse obesity in experiments with mice.

Cauliflower

Cauliflower is a versatile low-carb vegetable that can be used as a substitute for starchy foods. You can make cauliflower rice, mashed cauliflower, or even cauliflower pizza crust.

Mushrooms

Mushrooms are known for their potential immune-boosting properties. They are also a good source of riboflavin and niacin.

Cabbage

Cabbage is a rich source of vitamins A and C and offers some calcium and iron. It is also the main ingredient in kimchi, a fermented food that is low in carbs and rich in probiotics, which can support gut health.

Avocados

Avocados are technically a fruit, but they are unique among vegetables due to their high fat and fiber content. They are also a good source of immune-boosting vitamin C.

Tomatoes

While most fruits are off-limits on a keto diet, tomatoes are an exception. They are an excellent source of lycopene, a compound with heart health benefits.

Frequently asked questions