Milly Gaines
The ketogenic (keto) diet is a high-fat, low-carbohydrate, and moderate-protein diet. It was originally developed to treat certain types of epilepsy, but has become popular among people trying to lose weight. The keto diet can help burn fat and reduce appetite, but it may also lead to nutrient deficiencies and increase bad cholesterol. To stay healthy on the keto diet, it's important to eat plenty of low-carb foods such as meat, fish, seafood, eggs, cheese, non-starchy vegetables, avocados, berries, nuts, seeds, high-fat dairy products, olive oil, and high-cocoa chocolate.
| Characteristics | Values |
|---|---|
| Carbohydrates | Very low |
| Fat | High |
| Protein | Moderate |
| Food | Meat, fish, seafood, eggs, vegetables, dairy products, natural fats, nuts, berries, oils, high-cocoa chocolate |
| Benefits | Weight management, blood glucose regulation, improved brain health, decreased risk of disease |
| Drawbacks | Lack of fibre and B vitamins, potential nutrient deficiencies, increased LDL cholesterol |
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What You'll Learn
Meat, fish, and seafood
Meat, poultry, and seafood are staple foods on the keto diet. They are naturally carb-free and protein-rich, making them ideal for a high-fat, low-carb ketogenic diet. When it comes to meat, almost all types are keto-friendly. However, it is important to avoid battered or breaded meats, such as chicken nuggets or fried fish fillets, as these have a high carbohydrate count. Instead, opt for unprocessed meats like grass-fed beef, which is leaner and has a brighter, cleaner taste than conventionally farmed beef. With various cuts to choose from, grass-fed beef is a versatile and nutritious option. Ground beef is perfect for quick weeknight meals, while steak cooks quickly and makes for a satisfying meal. Roasts, on the other hand, can be slow-cooked, braised, or smoked for a more leisurely dining experience.
In addition to beef, other keto-friendly meat options include lamb, wild game, duck, and turkey. These meats provide numerous health benefits, especially when sourced from regenerative farms that focus on soil quality and rotational grazing, promoting the welfare of both the animal and the environment. When selecting meat for the keto diet, consider factors such as protein content, fatty acid profile, micronutrient profile, and environmental impact. Choose meats with lower omega-6 fat content if you're aiming for the anti-inflammatory effects of the keto diet.
Seafood is an excellent choice for those following a keto diet due to its low-carbohydrate nature. Fish and shellfish are not only carb-free but also offer essential omega-3 fatty acids, which have been linked to improved brain health and a decreased risk of disease. Salmon, a common fish variety in the ketogenic diet, is rich in protein and omega-3 fatty acids. Other fatty fish like mackerel, sardines, and herring are also good options, providing additional nutrients like vitamin B12, vitamin D, and selenium. Tuna is another versatile fish with a rich flavour and essential nutrients, while mahi-mahi is a mild, sweet-flavoured white fish that's high in protein and omega-3 fatty acids.
Shellfish, such as shrimp, bay scallops, and lobster, are also keto-friendly options. They provide a good source of protein and omega-3 fatty acids. Oysters, in particular, are unexpectedly nutritious, offering zinc, copper, vitamin B12, and omega-3 fatty acids. Whether cooked or raw, oysters can be a delicious and healthy addition to your keto diet. With seafood, it is important to carefully track your carb intake, as the carb count can vary by type. For example, octopus has a higher carb content compared to other seafood options.
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Dairy, eggs, and cheese
Cheese is a calorie-dense food that is high in saturated fat. While calories are not a major concern on a ketogenic diet, it is worth noting that cheese is calorie-dense. Cheese is also high in protein and calcium. Cheddar cheese, cottage cheese, cream cheese, sour cream, ricotta cheese, and Greek yogurt are all low-carb options. A 1-ounce slice of cheddar cheese has about 5 grams of saturated fat, which the American Heart Association recommends limiting to lower the risk of heart disease. However, research on how saturated fats affect heart disease is inconclusive, and some studies suggest that cheese may even help protect against this condition.
When it comes to dairy, it is important to choose the right types. Some dairy products are high in sugar and can kick you out of ketosis. Milk, buttermilk, flavoured/light/non-fat yogurt, and ice cream are high in carbohydrates and should be avoided or enjoyed in small amounts. On the other hand, dairy products made with whole, full-fat milk and without any additional sugar are better options. These include butter, cream, Greek yogurt, cottage cheese, and kefir. The lower the fat content in dairy products, the higher the carbs, so it is best to choose full-fat options.
Eggs are a staple food in keto diets. They are a good source of micronutrients and antioxidants, such as lutein and zeaxanthin, which protect eye health. It is important to eat whole eggs, as most of the nutrients are found in the yolk. Eggs have also been shown to trigger hormones that increase feelings of fullness. While egg yolks are high in cholesterol, studies have not shown an increased risk of heart disease associated with egg consumption.
While dairy, eggs, and cheese can be a part of a keto diet, it is important to diversify your diet with other keto-friendly foods to ensure you are getting a range of nutrients.
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Vegetables and fruits
Fruits and vegetables can be tricky on the keto diet because they contain carbohydrates. The goal of a strict keto diet is to get fewer than 5% of calories from carbs, so it's important to know which fruits and vegetables will keep you in ketosis.
Vegetables tend to be lower in carbohydrates than fruit due to their generally low sugar content. Non-starchy vegetables such as broccoli, cauliflower, and zucchini are good options on the keto diet. Above-ground vegetables tend to be preferred over starchy vegetables like corn, potatoes, sweet potatoes, and beets, which contain more digestible carbohydrates than fiber. Peppers, including bell peppers, poblanos, and jalapeños, are also keto-friendly. Summer squashes, such as yellow squash and zucchini, are versatile and low in carbs. Zucchini noodles are an excellent substitute for pasta or noodles.
Most fruits are too high in carbohydrates to be eaten on a strict ketogenic diet. However, berries are an exception due to their high fiber content, which reduces the number of net carbohydrates per serving. Other keto-friendly fruits include avocados, tomatoes, and star fruit. These fruits are typically thought of as belonging to the vegetable family and have lower carb counts. For example, half of a medium avocado contains about 6 g of total carbohydrates, 4.5 g of which are fiber.
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Nuts, seeds, and oils
Sunflower seeds are another popular, high-fat snack that can be added to a keto diet. They are high in anti-inflammatory antioxidants, such as vitamin E, flavonoids, and phenolic acids, and have been found to have antidiabetic and anti-inflammatory properties in animal studies. Sesame seeds are also a good choice, as they are low in carbs and high in fat, and they have been associated with decreased inflammation.
Olive oil is another healthy source of fat with no carbohydrates. It has been shown to protect against heart disease and certain cancers. Olives and olive oil have the same health benefits and are a good choice for the keto diet. Avocado, sunflower, and rice bran oils are more stable when cooking at high heat. Nut and seed oils, such as flax and hemp oil, are also healthy sources of fat with no carbohydrates.
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Legumes and beans
First, it is important to avoid baked beans. The dish usually contains added syrup or molasses, and sometimes ketchup, which are all high in sugar and, therefore, carbs. Instead, opt for low-carb legumes like peanuts and peanut butter, but be mindful of your portion sizes and choose natural butters without added sugars. Roasted soybeans are another good, protein-rich, low-carb option. Lupini beans, a staple of Mediterranean cuisine, are also keto-friendly, packing 11 grams of fiber per serving and bringing the net carb count down to just 1 gram. You can use lupin flour, made from lupini beans, as a keto-friendly baking ingredient.
When it comes to beans, green beans and black soybeans are your best options on keto, with only 2 grams of net carbs per 1/2-cup (60–90-gram) serving. Black beans are also a versatile, low-carb option that can be used in various dishes, including black bean hummus and black bean burgers.
While legumes and beans can be included in small amounts on a ketogenic diet, they may take up a large percentage of your daily carb intake. Therefore, careful planning is necessary to ensure you stay within your daily carb limit.
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Frequently asked questions
The keto diet is a low-carb, high-fat, and moderate-protein diet. It was originally developed to treat certain types of epilepsy. More recently, it has become popular for weight loss.
You can eat meat, fish, seafood, eggs, cheese, and non-starchy vegetables like broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach. You can also eat nuts, seeds, berries, avocados, high-fat dairy products, olive oil, and high-cocoa chocolate.
You should avoid bread, pasta, rice, potatoes, sweets, and other foods that are high in carbs. You should also limit your intake of beans and legumes, as they are high in carbohydrates and may take up a large percentage of your daily carb intake.
The keto diet may help with weight management, blood glucose regulation, and other health goals. It can also help you burn fat and lower your blood sugar levels. However, it is important to note that the keto diet can increase "bad" cholesterol and may lead to nutrient deficiencies if not carefully planned.
