Madeleine Hull
The keto diet is a strict, high-fat, low-carbohydrate diet that can be challenging to maintain due to its restrictive nature. It was initially used to treat epilepsy in children, but it has gained popularity as a weight-loss strategy. The diet focuses on foods like eggs, meats, avocados, and cheeses, with an emphasis on low-carb, high-fat options. Non-starchy vegetables, such as broccoli and spinach, are also recommended, while starchy foods like pasta, rice, and potatoes are discouraged. Fruits are typically avoided due to their high carbohydrate content, except for berries, which are lower in carbs. The keto diet also includes seeds and nuts, which are high in fat and low in carbs, as well as fish, which is rich in B vitamins, potassium, and selenium. While the diet may offer weight loss benefits, it may also lead to nutrient deficiencies and potential heart, cognitive, and digestive issues if not carefully managed.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Fats | High |
| Proteins | Moderate |
| Fruits | Berries, Raspberries, Strawberries, Blackberries |
| Vegetables | Broccoli, Cauliflower, Green Beans, Bell Peppers, Zucchini, Spinach |
| Seafood | Salmon, Sardines, Mackerel, Tuna |
| Meat | Poultry, Beef, Bacon |
| Dairy | Cheese, Butter, Cream, Yogurt, Cottage Cheese |
| Nuts and Seeds | Almonds, Walnuts, Pecans, Macadamias, Pumpkin Seeds, Sunflower Seeds |
| Drinks | Black Coffee, Tea, Unsweetened Sparkling Water |
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What You'll Learn
Meat and poultry
Meats that are suitable for the keto diet include beef, pork, lamb, wild game, and poultry of all kinds. When selecting your keto beef, look for pasture-raised, grass-fed, and regenerative farmed meat where possible. This is because grass-fed meat has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals. Lamb is leaner than beef and pork, but will still meet your keto nutrient goals with the addition of keto fats like ghee, butter, or tallow. Lamb also provides higher levels of CLA than other meats, which has been shown to boost immune function, strengthen bones, and support a healthy heart.
Pork is loaded with healthy fats and proteins, and contains energizing B vitamins, choline and selenium. Fatty cuts of pork, such as pork belly and ribs, are a good option for keto. Chicken, fish, and beef are recommended more often than processed meats like bacon and sausage, which may increase your risk of certain types of cancer. Organ meats are the most nutrient-dense foods and are a great addition to the keto diet.
When choosing poultry, opt for cuts with the skin on. Chicken liver is also a good choice.
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Seafood
Salmon is a very common fish used in keto diets as it is rich in protein and omega-3 fatty acids. Other fatty fish such as sardines, mackerel, tuna and albacore tuna are also packed with omega-3 fats, which can help to manage blood sugar levels and lower insulin levels in people with diabetes. These fatty fish are also linked to improved brain health and a decreased risk of chronic disease.
Shellfish such as oysters are also nutritious, providing omega-3 fatty acids, zinc, copper and vitamin B12. Oysters can be enjoyed cooked or raw. Other shellfish options include shrimp, lobster, crab and scallops, which are also naturally high in protein and omega-3 fatty acids.
Tuna is another versatile fish with a rich flavour. While canned tuna is popular, fresh tuna has a dense, flaky texture and is packed with nutrients like selenium, vitamin B12, vitamin D and fatty acids. Tuna steaks are a great option for grilling, pan-frying or broiling.
Keto seafood dishes often include creamy, buttery sauces, which are perfect for a keto meal as they are high in fat.
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Dairy
Some good keto-friendly dairy options include cheese, butter, and Greek yogurt. Cheese is a tasty and versatile option, with harder cheeses like Parmesan and semi-hard cheeses like Swiss being ideal keto choices due to their lower lactose content. Butter is another excellent option, especially grass-fed butter, which is higher in omega-3 fatty acids. Greek yogurt, in its unflavored form, is also a great keto choice as it is high in protein and fat while containing minimal carbohydrates.
Cream is another dairy product that can be incorporated into a keto diet. Heavy whipping cream, for example, can be whisked with a pinch of vanilla extract to make a delicious keto-friendly treat. Cream cheese is also an option, with only 1 gram of carbohydrates per ounce, but it should be enjoyed in moderation.
While dairy can enhance a keto diet, it is important to be mindful of the lactose and added sugar content in dairy products. Milk, for instance, even without added sugars, is not considered keto-friendly due to its lactose content. Flavored yogurts, ice cream, and flavored milk should also be avoided due to their high added sugar content.
It is worth noting that not everyone tolerates dairy well, and some individuals may need to limit or avoid it. However, a dairy-free keto diet is feasible, and calcium can be obtained from non-dairy sources such as sardines, spinach, and turnip greens.
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Vegetables
When it comes to keto, it can be tricky to know which veggies are low in carbs. The best keto vegetables tend to be above-ground vegetables that are lower in carbs. Root vegetables, on the other hand, are not as good because they tend to carry more carbs.
- Cauliflower: Mild in flavour and versatile, it contains 3-4.97 grams of carbs per 100 grams. It can be used as a base for staples like cauliflower rice and mash, or as a replacement for pizza crust and baked goods.
- Avocado: Technically a fruit, but loaded with nutrients and healthy fats. It contains 2 grams of carbs per 100 grams. It can be sliced, mashed, or baked.
- Broccoli: A great substitute for pasta, rice, or potatoes, containing 4-6.6 grams of carbs per 100 grams. It is also packed with vitamin C, vitamin K, and folic acid.
- Asparagus: Can be eaten raw or cooked, and is a good source of iron, potassium, and vitamin C. It contains 3.32-3.88 grams of carbs per 100 grams.
- Tomatoes: Rich in vitamins A, C, and K, as well as magnesium and potassium. They contain 3.89-5 grams of carbs per 100 grams.
- Leafy greens: Spinach, kale, lettuce, and arugula are nutrient-dense and full of iron, vitamins, and antioxidants. They typically contain around 3-4 grams of carbs per 100 grams.
- Cucumber: Super low carb and a refreshing snack, containing 2.2-3.63 grams of carbs per 100 grams.
- Zucchini: Versatile and low in carbs, it can be grilled, boiled, or baked into a range of dishes.
- Mushrooms: Hearty and packed with potassium, containing 3.26 grams of carbs per serving.
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Nuts
The keto diet is a strict, high-fat, low-carbohydrate diet. It is designed so that the body uses fat for fuel instead of sugar (glucose). This produces acids known as ketones. The keto diet is a popular choice for people looking to lose weight and benefit their health.
- Pecans: These nuts contain the least amount of carbs out of all nuts, with only one gram of net carbs per ounce. They are also loaded with important nutrients like thiamine, magnesium, and phosphorus.
- Brazil Nuts: These nuts are native to South America and are low in carbs and high in fat, making them ideal for the keto diet. They are also a great source of selenium.
- Macadamia Nuts: Macadamia nuts are low-carb tree nuts grown in Australia. They are rich in fat, making them perfect for the keto diet. Macadamia nut flour, milk, and butter can also be keto-friendly.
- Almonds: Almonds are versatile and widely available low-carb nuts that are high in healthy fats, vitamin E, minerals, and antioxidants. Almond flour, milk, and butter can also be added to your keto diet.
- Walnuts: Walnuts are versatile, high-fat, low-carb nuts used in various dishes. They are a great source of vitamins and minerals, including calcium, iron, magnesium, and selenium. They can be added to keto-friendly desserts or enjoyed as a snack.
It is important to note that while these nuts are keto-friendly, they should be consumed in moderation as part of a balanced keto diet.
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Frequently asked questions
Some keto-friendly foods include fish and shellfish, meat, poultry, eggs, cheese, butter, cream, avocados, coconut oil, nuts and seeds.
Non-starchy vegetables such as broccoli, cauliflower, green beans, bell peppers, zucchini and leafy spinach are considered keto-friendly.
Fruits are generally not recommended on a keto diet as they are high in carbs. However, berries are an exception as they are lower in carbs and sugar.
Black coffee and tea are keto-friendly as they contain no sugar or carbohydrates. Unsweetened sparkling water is also a good option as it is generally free of sugar and sweeteners.
