Madeleine Hull
The keto diet is a high-fat, low-carbohydrate diet that has been shown to aid weight loss and benefit certain conditions such as diabetes, epilepsy and Alzheimer's disease. On a keto diet, the body enters a metabolic state called ketosis, where it uses fat (ketones) as its primary energy source instead of carbohydrates. This shift in fuel sources can lead to a reduction in hunger and promote fat burning. While on a keto diet, it is important to ensure adequate fiber intake, as some high-fiber foods like whole grains, fruits, legumes and starchy vegetables are restricted. To compensate, keto dieters can consume non-starchy vegetables, avocados, nuts, seeds, eggs, high-fat dairy, oils, and even dark chocolate. In addition to food choices, drink selections also play a role in maintaining ketosis. Water, unsweetened tea, coffee, and nut milks are recommended, while sugary drinks and fruit juices are discouraged.
| Characteristics | Values |
|---|---|
| Food type | High-fat, very low-carbohydrate, moderate-protein |
| Examples | Fish, seafood, meat, poultry, non-starchy vegetables (bell peppers, broccoli, zucchini), avocados, berries, nuts, seeds, eggs, high-fat dairy products, olive oil, coconut oil, high-cocoa chocolate |
| Drinks | Water, sparkling water, unsweetened tea, coffee, bone broth, keto-friendly shakes |
| Foods to limit/avoid | Starchy vegetables (corn, potatoes, sweet potatoes, beets), high-sugar fruits, sugar, honey, maple syrup, processed foods, gluten-free baked goods |
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What You'll Learn
Keto-friendly drinks include water, tea, coffee, and smoothies
When following a keto diet, it's important to stay hydrated by drinking plenty of water. Water is free of calories, carbs, and additives, making it the healthiest choice. However, there are several other keto-friendly drinks that you can enjoy besides water.
Tea is another excellent choice for keto dieters. It's carb- and calorie-free, as long as you drink it plain without adding any sugar or sweeteners. Tea is rich in health-promoting antioxidant flavonoids and may help improve blood vessel function, according to the Harvard Health Letter. If you're drinking tea in the afternoon or evening, opt for a caffeine-free herbal variety like chamomile to avoid disrupting your sleep.
Coffee is also keto-friendly, offering negligible calories and carbs. However, be mindful of what you add to your coffee to keep it keto-compliant. Avoid sugary syrups and creamers, as these can quickly increase the carb count.
Smoothies can be a great way to pack nutrition and fiber into a single glass, but be cautious as the carbs can add up quickly. Look for keto-friendly smoothie recipes online that feature ingredients such as nut butter, Greek yogurt, avocado, greens, berries, flax, coconut milk, or stevia for sweetness.
In addition to these options, you can also explore keto-friendly alternatives like nut milks, sparkling water, and unsweetened plant-based drinks. While diet sodas are technically keto-compliant, they may not be the best choice due to the presence of artificial sweeteners. Instead, opt for naturally sweetened options or shop for keto-friendly sodas like Zevia and Virgil's Zero Sugar.
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Avoid sugary drinks like soda and fruit juice
The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. The diet works by getting your body to change its source of energy from carbohydrates to fat. When you eat fewer carbs, your body starts to use fat as energy instead, turning it into substances called ketones. This process is called ketosis, and it usually begins about 3 to 4 days after you start restricting your carb intake.
Sugary drinks like soda and fruit juice are not keto-friendly and should be avoided when drinking Keto OS. These drinks are packed with sugar and carbohydrates, which can quickly exceed your allowed daily carb count and kick you out of ketosis. For example, a can of soda can take you out of ketosis for a day, while a large bottle may prevent ketosis for several days or even a week. Additionally, sugar-sweetened beverages can negatively impact your health and weight loss goals. They can lead to water retention and maintain cravings for sweet tastes, undermining your keto progress and keeping sugar addictions in place.
Instead of sugary drinks, opt for keto-friendly options such as water, tea, coffee, bone broth, or sugar-free energy drinks. Water is the best option for hydration and can be infused with flavours like cucumber, watermelon, or strawberries for a tasty twist. Tea and coffee are excellent no-carb, no-calorie choices, but be sure to avoid adding any sugar or sweeteners. Bone broth and sugar-free energy drinks are also good alternatives, providing various health benefits and a boost of energy.
Remember, when drinking Keto OS, it's important to be mindful of hidden sugars that could kick you out of ketosis. Always check ingredient labels and choose drinks with zero sugar and no carbs to stay on track with your keto diet.
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Eat healthy fats like nuts, seeds, and avocados
The keto diet is a high-fat, low-carbohydrate diet that can help with weight loss and benefit certain conditions such as diabetes, epilepsy, and Alzheimer's disease. The diet works by getting your body to use fat instead of carbohydrates for energy, which is known as ketogenesis. When following the keto diet, it is important to make sure you are getting enough fiber and B vitamins.
Nuts, seeds, and avocados are all healthy fats that can be eaten as part of the keto diet. Nuts and seeds are naturally high in fat and protein and low in carbohydrates. For example, 100g of almonds contain 16.7g of fat, 8.7g of protein, and just 2.1g of carbohydrates. They are also a good source of fiber, which helps keep you fuller for longer. Some nuts and seeds that are particularly good for the keto diet include:
- Pecans
- Macadamia nuts
- Walnuts
- Chia seeds
- Flax seeds
Avocados are another healthy fat that is well-suited to the keto diet. They contain 1.9g of protein, 1.9g of carbohydrates, and 19.7g of fat per 100g. Avocados are also a good source of important nutrients, including potassium, calcium, magnesium, and B vitamins.
In addition to nuts, seeds, and avocados, other keto-friendly foods include fish, seafood, meat, poultry, non-starchy vegetables, berries, eggs, high-fat dairy products, olive oil, and high-cocoa chocolate. It is also important to stay hydrated when following the keto diet, so be sure to drink plenty of water, tea, and nut milks.
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Consume low-carb dairy like Greek yoghurt and high-fat cheeses
Dairy products are a great source of fat and protein, and many varieties contain minimal carbs, making them ideal for a ketogenic diet. Greek yoghurt, for instance, is an excellent high-protein snack, with a 3/4 cup serving of full-fat Greek yoghurt containing 5g of carbs, 9g of fat, and 15g of protein. It is a great option for those who struggle to meet their protein needs.
When choosing a keto-friendly yoghurt, opt for full-fat yoghurt with active cultures and avoid artificial sweeteners. You can add your own sweeteners such as allulose or monk fruit. Some keto-friendly yoghurt brands are sweetened and have unnecessary ingredients. Keep it simple and opt for milk and probiotics. Maple Hill Grass Fed Greek Yoghurt is a good choice, with a 2/3 cup serving containing 9g carbs, 15g protein, and 7g fat. Fage 5% Greek Yoghurt is another great option, with a 3/4 cup serving containing 5g carbs, 15g protein, and 9g fat.
Cheese is another staple in many keto diets due to its low carbohydrate content and high fat. Cheddar, for example, contains the highest amounts of fats while having one of the lowest carb counts. A 1-ounce serving of cheddar cheese contains less than 1 gram of carbohydrates. Goat's milk cheese is also carb-free, and is lactose-free, which may make it easier to digest for those with lactose intolerance. Blue cheese is another keto-friendly option, and is a popular choice for dips, salads, keto-friendly pizzas, and burgers.
When choosing a keto-friendly cheese, it is important to consider the sources and production process to avoid ingredients that could kick you out of ketosis or cause health issues. Cheese labelled low-fat, reduced-fat, or non-fat should be avoided as they contain significantly more lactose and carbohydrates, which can interfere with ketone production. Processed cheeses, including American cheese, spray cheese, and most flavoured cheese spreads, are also best avoided.
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Choose non-starchy vegetables like broccoli and peppers
When drinking Keto OS, it is important to be mindful of what you eat. The ketogenic (keto) diet is a high-fat, very low-carbohydrate, and moderate-protein diet. One of the risks of going on the keto diet is not eating enough fibre and B vitamins. This is because many foods high in fibre and B vitamins, such as whole grains, fruits, vegetables, and legumes, also contain a significant amount of carbs.
Non-starchy vegetables like broccoli and peppers are a great option when drinking Keto OS. Broccoli is a keto-friendly vegetable that can be enjoyed in various dishes. It is a good source of vitamins, minerals, and fibre. When preparing broccoli, you can steam, sauté, or roast it. You can also add healthy fats, such as olive oil or butter, to increase the vegetable's flavour and nutritional value.
Peppers, especially green bell peppers, are another excellent choice. They are relatively lower in carbs compared to red and yellow peppers. Peppers can be added to salads, stir-fries, or stuffed with keto-friendly fillings. Like broccoli, peppers can be cooked in various ways, including sautéing, roasting, or grilling.
When incorporating non-starchy vegetables into your keto diet, it is important to prepare and cook them healthily. Avoid adding excessive amounts of sodium, sugar, or unhealthy fats. Instead, season them with herbs and spices, or cook them in healthy oils like avocado oil or coconut oil.
In addition to broccoli and peppers, other non-starchy vegetables to consider are spinach, zucchini, lettuce, cucumbers, cabbage, asparagus, and kale. These vegetables are all considered keto-friendly and can be enjoyed in larger quantities due to their low-carb content.
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Frequently asked questions
The keto diet, or ketogenic diet, is a high-fat, very low-carbohydrate, and moderate-protein diet. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body uses fat (ketones) for energy instead of carbohydrates.
Foods that can be eaten on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like broccoli and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil, and high-cocoa chocolate.
Keto-friendly drinks include water, nut milk, tea (without sugar or sweeteners), coffee, and sparkling water.
