Brenda Khan
The keto diet is a high-fat, low-carbohydrate diet that can help with weight loss and may benefit certain conditions such as diabetes, epilepsy and Alzheimer's disease. To stay in ketosis, it is recommended that 55%–60% of daily calories should come from fat. This can be achieved by eating foods such as oily fish, olive oil, avocado oil, nuts, nut butters, seeds, cheese, eggs, and full-fat dairy. Monounsaturated fats, such as those found in avocados and olive oil, are considered especially beneficial.
| Characteristics | Values |
|---|---|
| Food type | Fatty fish (salmon, tuna, anchovies, sardines), eggs, Greek yoghurt, cheese, avocado, coconut, olives, nuts, seeds, olive oil, coconut oil, meat, peanut butter, cocoa, tea, coffee |
| Nutrients | Omega-3, vitamin D, protein, calcium, potassium, fibre, antioxidants, monounsaturated fats |
| Health benefits | Weight loss, heart health, reduced risk of cancer, diabetes and respiratory illnesses, improved brain health and mental well-being, lower blood pressure, improved bone health, reduced risk of chronic disease |
| Other | Natural, unprocessed, high-quality fats are best. Aim for 70%-80% of daily calories from fat. |
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What You'll Learn
Avocados
The predominant fat in avocados is unsaturated, making them a great substitute for foods high in saturated fat, such as butter and other full-fat spreads. Avocados contain 5 grams of monounsaturated fat and 1 gram of polyunsaturated fat. Monounsaturated fats (MUFAs) have been shown to reduce "bad" cholesterol and improve heart health. Avocados are also a good source of polyphenol antioxidants, which may help reduce inflammation and manage blood pressure, cholesterol, and glucose levels.
It is important to note that while avocados are a healthy option, portion sizes still matter. Overconsuming fat can lead to weight gain, so it is recommended to spread out your healthy fat intake throughout the day for balanced nutrition.
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Oily fish
Salmon is a popular choice for those on a keto diet due to its low carb and high-fat content. It is also a good source of omega-3 fatty acids, which have anti-inflammatory properties and can help to reduce the risk of heart disease. Farmed salmon tends to have a higher fat content than wild salmon, and it is also more affordable. Wild salmon is also nutrient-rich and can be easily integrated into a keto diet.
Mackerel is another fatty fish that is commonly consumed on a keto diet. It is one of the most affordable options, and it is loaded with nutrients like vitamin D, omega-3 fatty acids, vitamin B, and selenium. A single 3-ounce serving of mackerel provides 2990 mg of omega-3, which is important for maintaining a balanced ratio of omega-3 to omega-6 fatty acids in your diet.
Anchovies are also briny, oily fish that are loaded with omega-3s, specifically eicosapentaenoic acid (EPA), which has anti-inflammatory properties. They also contain selenium, which has antioxidant benefits and plays a role in preventing tumor growth and fighting cancer.
Sardines, while not to everyone's taste, are another keto-friendly oily fish. They are typically smoked and can be eaten straight from the can with some olive oil.
Arctic char is often considered a less expensive and more sustainable alternative to salmon. It is also a fatty fish that is suitable for a keto diet and has received a "Best Choice" eco-rating from the Monterey Bay Aquarium Seafood Watch.
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Nuts and seeds
Some nuts and seeds are better than others for the keto diet. Generally, those with low-carb counts and high-fat content are the best options. For example, pumpkin seeds are a great option as they are keto-friendly and a good addition to your diet in general. They are a reliable source of magnesium, iron, omega-3 fatty acids, and omega-6 fatty acids, and they’re packed with fibre to aid in digestive health.
Hemp seeds, also referred to as hemp hearts, are another keto-friendly option. They are derived from the Cannabis sativa plant and provide a good source of plant-based protein and fibre, which can help improve digestion and gut health. They may also improve skin and reduce symptoms of PMS.
Brazil nuts are an excellent source of selenium, which is critical for thyroid health, reproduction, DNA synthesis, and protection against oxidative stress, cardiovascular disease, and cancer. However, due to their exceptionally high selenium content, it is best to limit your intake to one to three Brazil nuts a day.
Chia seeds are tiny, firm, black or white seeds that are packed with healthy fibre and omega-3 fats. With about 60% of their fat content consisting of omega-3 fats, they are an excellent plant-based source of essential fats that offer powerful anti-inflammatory properties.
Other nuts that are suitable for the keto diet include walnuts, macadamia nuts, pecans, peanuts, pistachios, almonds, and flax seeds.
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Full-fat dairy
Dairy products are among the many high-fat, low-carb staples on the ketogenic diet. However, not all dairy products are suitable for the keto diet. For instance, cow's milk is not keto-friendly because it contains high amounts of lactose, a type of sugar. A cup of whole cow's milk (240 ml) contains 12 grams of net carbs per serving, which is too high to qualify as a keto food or drink. Other types of milk such as goat's milk and sheep's milk are also not keto-friendly.
However, there are several full-fat dairy products that are keto-friendly. These include:
- Hard cheeses: Many varieties of cheese are considered ideal keto foods due to their high-fat, moderate protein, and low-carb content. Examples include cheddar, blue cheese, goat's cheese, feta, halloumi, cream cheese, cottage cheese, mozzarella, gouda, brie, muenster, mascarpone, provolone, parmesan, and ricotta.
- Full-fat Greek yogurt: This is a keto-friendly option as it is high in fat and low in carbs.
- Butter and ghee: These are commonly used in keto diets, such as adding butter to coffee or using ghee in cooking.
- Sour cream: This is a versatile keto-friendly ingredient that can be used in dips, dressings, or as a thickener. It contains about 19 grams of fat and 4.6 grams of carbs per 100-gram serving.
- Heavy/double cream: Double cream, preferably from grass-fed cows, is an incredibly healthy keto food. It is virtually lactose-free and has a variety of uses in the kitchen, such as in coffee, smoothies, or desserts.
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Coconut oil
The ketogenic diet is a low-carbohydrate, fat-rich eating plan that has been used to treat specific medical conditions. It is also gaining attention as a potential weight-loss strategy. The keto diet emphasizes consuming fats at every meal and snack to meet the high-fat requirement, and coconut oil fits the bill perfectly.
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Frequently asked questions
High-fat foods that are suitable for a keto diet include oily fish, olive oil, avocado oil, nuts, nut butters, seeds, cheese, eggs, and full-fat dairy.
You can eat a variety of meals on a keto diet. For breakfast, you could have avocado on toast with a fried egg and melted cheese. For dinner, you could eat salmon with a sesame oil marinade, and low-carb vegetables roasted with olive oil and nuts.
You can add fats to your hot drinks, such as butter or coconut oil to coffee, matcha, green tea, or hot chocolate. You can also add fats to vegetables by roasting them with olive oil, or making a dip or salad dressing with a high-fat mayonnaise or tahini.
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