Brenda Khan
The ketogenic (keto) diet is a high-fat, low-carbohydrate, and moderate-protein diet. It has gained popularity due to its potential benefits for weight loss, blood sugar management, and the prevention of cancers and neurodegenerative conditions. One of the biggest concerns for people on the keto diet is that eating too much protein may kick them out of ketosis by increasing their blood sugar and insulin levels. However, this is unlikely to happen unless one consumes an extremely large amount of protein in one sitting. To stay in ketosis, it is recommended to consume 1.2 to 2.0 grams of protein per kilogram of body weight. In addition to animal proteins, keto-friendly plant protein sources include tofu, soy-based products, nuts, and seeds.
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What You'll Learn
High-fat dairy products like cheese, yogurt, and cottage cheese
Dairy products are a great source of protein and can be included in a keto diet. However, it is important to choose full-fat, plain dairy options without added sugar or other carbohydrates. High-fat dairy products like cheese, yogurt, and cottage cheese can be a tasty addition to a keto diet.
Cheese is a nutritious food that contains zero carbohydrates and is high in fat, making it an excellent fit for the ketogenic diet. It is also rich in protein and calcium. For example, a 1-ounce slice of cheddar cheese has about 5 grams of saturated fat and 8 grams of fat in total. Blue cheese is another keto favorite, with a slice containing 6 grams of fat and only 0.5 grams of carbohydrates. However, it is important to remember that cheese is high in calories and should be consumed in moderation.
Yogurt, specifically plain Greek yogurt, is another high-protein and calcium-rich food that can be included in the keto diet. Seven ounces of plain Greek yogurt provides about 8 grams of carbohydrates and 20 grams of protein. It is important to choose whole milk or Greek yogurt over nonfat plain yogurt, as the former contains fewer carbs and more fat. Additionally, Greek yogurt has been shown to help decrease appetite and promote feelings of fullness.
Cottage cheese is another dairy product that can be included in the keto diet. It is high in protein and contains some carbohydrates, so it should be consumed in moderation. A 1/2-cup serving of cottage cheese typically contains 88 calories, 2.4 grams of fat, 4.5 grams of carbohydrates, and 11.6 grams of protein. Full-fat, plain cottage cheese is the best option for keto, as low-fat varieties often contain added sugar or other carbohydrates that can increase your net carb intake.
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Meat and poultry, preferably grass-fed
Meat and poultry are staple foods on the keto diet. They contain no carbs and are rich in B vitamins and several important minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.
When choosing meat and poultry for the keto diet, it is recommended to opt for grass-fed options whenever possible. Grass-fed meat has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals. Grass-fed beef, for example, is a little leaner than conventionally-farmed beef and has a brighter, cleaner taste. It also comes in a variety of cuts, from ground beef for quick weeknight meals to roasts that can be slow-cooked, braised, or smoked.
Chicken is another popular option, but it is important to note that it is naturally higher in omega-6 fats than other meats. To balance this out, consider choosing pasture-raised chicken, which has a higher ratio of anti-inflammatory omega-3 fats. Organic-fed, pasture-raised chickens also tend to have cleaner living environments and more outdoor access, resulting in better-tasting and more nutritious meat.
When incorporating meat into your keto meals, focus on fatty cuts to meet your keto fat requirements. Cook with healthy fats like avocado oil, coconut oil, or grass-fed butter to enhance flavor and fat intake. Experiment with seasonings and pair your meat with low-carb sides like cauliflower mash, roasted Brussels sprouts, or zucchini noodles.
Remember to practice portion control and balance your meat intake with other keto-friendly foods to meet your macronutrient goals. While meat is a foundational component of the keto diet, it is important to include a variety of options to avoid nutrient imbalances.
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Fish and shellfish
When it comes to specific fish varieties, salmon is the most common choice for a ketogenic diet due to its rich content of both protein and omega-3 fatty acids. However, other options such as cod, shrimp, and lobster can also be incorporated into keto meals. For those who enjoy shellfish, shrimp, mussels, crab, and octopus are all keto-friendly options. While the carb count in shellfish varies, careful tracking can ensure that you stay within your desired carb range.
The keto diet emphasizes the replacement of carbohydrates with fat, and seafood is a delicious addition to this dietary approach. Seafood with higher fat content, such as mackerel with its oily, dark flesh, is particularly well-suited for keto. Tuna, whether canned or wild and fresh, is another low-carb, omega-3-rich option that can be prepared in a variety of ways.
In addition to fish and shellfish, eggs are a staple in keto diets. Whole eggs, specifically, are recommended as they contain antioxidants that promote eye health, and their nutrients can help increase feelings of fullness. Meat and poultry are also considered staples, offering no carbs while being rich in B vitamins and minerals like potassium, selenium, and zinc.
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Non-starchy vegetables like broccoli, bell peppers, and zucchini
Non-starchy vegetables are an excellent choice for keto dieters who have maxed out on protein. These vegetables are low in calories and carbohydrates but rich in vitamins, minerals, and other nutrients. They are also high in fibre, which keeps you feeling full for longer.
Broccoli, bell peppers, and zucchini are all non-starchy vegetables that are keto-friendly. Broccoli, for example, has only 4 grams of carbohydrates per serving and is a good source of vitamin C and vitamin K. It can be prepared in a variety of ways, including steaming, frying in butter, roasting with bacon, or baking au gratin. Bell peppers, also known as sweet peppers or capsicums, contain antioxidants called carotenoids and are a good source of vitamins A and C. Green bell peppers are lower in carbs than red or yellow peppers, but all colours can be enjoyed in moderation on a keto diet. Zucchini is another popular keto vegetable with only 3 grams of net carbs per serving. It is a good source of vitamin C and can be used as a low-carb substitute for potatoes in the form of zucchini fries or chips. It can also be spiralized to make keto pasta.
Other non-starchy vegetables that are keto-friendly include spinach, lettuce, asparagus, avocado, cucumber, cauliflower, kale, cabbage, eggplant, and mushrooms. These vegetables are low in net carbs and can be enjoyed freely as part of a keto diet.
When following a keto diet, it is important to focus on healthy, low-carb meals that you enjoy. By including a variety of non-starchy vegetables, you can ensure that you are getting adequate nutrition while staying within your desired carb range.
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Nuts and seeds
Some nuts and seeds are better than others for a keto diet. It is recommended to choose nuts and seeds with low carb counts and high-fat content. For example, pecans, Brazil nuts, and macadamia nuts are great options, as they have a low carbohydrate content. Macadamia nuts, in particular, are very high in fat, making them perfect for the keto diet. On the other hand, cashew nuts and pistachios should be avoided or consumed in moderation, as they have a higher carbohydrate content.
It is important to remember that nuts and seeds can be high in phytic acid, making them challenging for some people to digest. Soaking them in water overnight can improve their digestibility. Additionally, people with the herpes simplex virus (HSV) may experience heightened breakouts due to the high arginine (an amino acid) content of nuts and seeds.
- Brazil nuts are an excellent source of selenium, which has various health benefits, but limit your intake to one to three nuts per day to avoid consuming too much selenium.
- Chia seeds are packed with healthy fibre and omega-3 fats, which offer powerful anti-inflammatory properties.
- Walnuts are a high-fat, keto-friendly nut that may benefit heart health by reducing risk factors such as high LDL (bad) cholesterol and blood pressure.
- Flax seeds are full of fibre and omega-3 fats and can be added to keto-friendly baked goods, soups, smoothies, and protein shakes.
- Peanuts are technically a legume, but they are widely available and a great choice for keto dieters. They are a good source of plant-based protein and essential amino acids, including leucine, which promotes muscle growth.
- Pumpkin seeds, raw or toasted, can be enjoyed as a midday snack or added to salads or keto-friendly baked goods.
Incorporating nuts and seeds into your keto diet can provide a range of health benefits and help you stay on track with your macros and nutrient intake.
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Frequently asked questions
The ketogenic (keto) diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It is a low-carb, high-fat diet that is gaining popularity due to its potential benefits for weight loss, blood sugar management, and preventing cancers and neurodegenerative conditions.
It is recommended to consume between 1.2 to 2.0 grams of protein per kilogram of reference body weight on the keto diet. This range has been shown to preserve muscle mass, improve body composition, and provide other health benefits.
Meat, poultry, and eggs are staple foods on the keto diet and are rich in protein. Fish and shellfish are also keto-friendly and protein-rich options. For plant-based proteins, tofu, soy-based products, nuts, and seeds are good choices, although some may be higher in carbs.
Yes, dairy products like cheese, Greek yogurt, and cottage cheese can be included in the keto diet. These foods are high in protein and calcium. However, it is important to consume them in moderation due to their saturated fat content.
Avocados, berries, nuts, seeds, and high-cocoa chocolate are some keto-friendly foods that are high in healthy fats and low in carbs. Non-starchy vegetables like broccoli, cauliflower, zucchini, and bell peppers are also good options as they are low in carbs and high in fiber and micronutrients.
