Keto Diet: Carb-Free Food Options And Ideas

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body uses ketone bodies for energy instead of carbohydrates. On a keto diet, a person consumes up to 50 grams of carbohydrates per day. This means that a lot of common foods are off the menu, including wheat-based products, some fruits and vegetables, beans, legumes, and starchy vegetables.

So, what can you eat when you're out of carbs on keto? The good news is that there are still plenty of tasty options to choose from. Meat and fish are carb-free, so you can fill up on salmon, chicken, beef, and tuna. Eggs are also carb-free and a great source of protein. If you're craving something more substantial, cheese is another food that's allowed on the keto diet.

Nuts and seeds are another good option, as they're low in net carbs and a great source of healthy fats. Just be mindful of your portion sizes, as it's easy to overeat these tasty treats. Dark green vegetables, such as broccoli, spinach, and zucchini, are also allowed on the keto diet and are packed with essential vitamins and minerals.

If you're craving something sweet, berries are a good choice, as they're lower in carbs than other fruits. Just remember to keep portions small, as even these natural sugars can add up.

In addition to the foods mentioned above, other keto-friendly options include olive oil, avocados, Greek yogurt, cottage cheese, and dark chocolate (in moderation).

So, while the keto diet may be restrictive, there are still plenty of delicious and nutritious options to choose from, even when you're out of carbs.

Eat meat and fish

Meat and fish are a staple of the keto diet. They are rich sources of protein and contain no carbohydrates.

Meat and poultry are good sources of B vitamins and several important minerals like potassium, selenium, and zinc. When choosing meat, it is best to opt for fresh meat and poultry, such as chicken, fish, and beef, over processed meats like bacon and sausage, which may not be the best for your heart and could increase your risk of certain types of cancer.

Fish and shellfish are also excellent choices on the keto diet. Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been linked to lower insulin levels and increased insulin sensitivity. They are also rich in B vitamins, potassium, and selenium. However, it is important to note that while shrimp and most crabs contain no carbs, oysters and octopus do, so portion sizes should be considered.

When it comes to red meat, such as beef, pork, and lamb, these typically contain zero grams of carbohydrates. Similarly, poultry, like chicken and turkey, are also carb-free.

In addition to being carb-free, meat and fish provide other essential nutrients that can contribute to overall health and well-being while following a keto diet.

Choose non-starchy vegetables

Non-starchy vegetables are an excellent choice for those on a keto diet. They are low in calories and carbohydrates but rich in nutrients such as vitamin C and several minerals. They also contain antioxidants that protect the body from cell-damaging free radicals.

When following a keto diet, it is important to choose non-starchy vegetables with less than 8 grams of net carbs per cup. Net carbs are calculated by subtracting the fibre content from the total number of carbohydrates. Broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are all examples of non-starchy vegetables that fit within the keto diet.

Broccoli, for instance, contains only 3.7 grams of net carbs per cup, according to the U.S. Department of Agriculture. Similarly, zucchini has 2.6 grams of net carbs, and raw spinach has just 0.4 grams per cup. These vegetables are not only low in carbs but also high in fibre, which can help prevent constipation, a common side effect of the keto diet.

Another benefit of non-starchy vegetables is their versatility. They can be prepared in a variety of ways, such as steaming, roasting, or stir-frying. They can also be added to salads, soups, or omelettes to increase the nutritional content of the meal.

In addition to their nutritional benefits, non-starchy vegetables are generally affordable and easily accessible. They can be found in most grocery stores and markets, making them a convenient choice for those following a keto diet.

It is important to note that not all vegetables are created equal when it comes to keto. Starchy vegetables like potatoes, sweet potatoes, and beets should be limited, as they contain more digestible carbohydrates and can cause a spike in blood sugar levels.

By incorporating a variety of non-starchy vegetables into your keto diet, you can ensure you are getting a range of essential nutrients while staying within your carb limit.

Consume healthy fats

When following a keto diet, it's important to remember that not all fats are created equal. Here are some tips on how to consume healthy fats while on a keto diet:

Avocados and Avocado Oil

Avocados are an excellent source of heart-healthy monounsaturated fatty acids (MUFAs) and provide a good dose of fibre and essential vitamins and minerals. Enjoy avocados by themselves, make guacamole, or add them to smoothies and salads. Avocado oil has a high smoke point, making it ideal for stir-frying and searing.

Nuts and Nut Butters

Nuts are a great way to boost your intake of healthy fats, plant-based protein, and fibre. A higher intake of nuts is associated with a reduced risk of heart disease and certain types of cancer, diabetes, and respiratory illnesses. When choosing nut butters, opt for those without added sweeteners.

Seeds

Chia seeds and flaxseeds are excellent sources of omega-3 fatty acids, fibre, and plant compounds. They can be added to smoothies, sprinkled on salads or soups, or incorporated into keto-friendly crackers, muffins, and pancakes.

Oily Fish

Fatty fish like salmon, tuna, anchovies, and sardines are rich in omega-3 fatty acids and protein. They are also a good source of vitamin D. The American Heart Association recommends consuming fish at least twice a week.

Olive Oil and Coconut Oil

Olive oil is a staple of the heart-healthy Mediterranean diet and is perfect for light sautéing, dressings, or drizzling over cooked meats or vegetables. Coconut oil is popular on the keto diet as it offers a natural source of medium-chain triglycerides (MCTs), which the body can easily absorb and use.

Full-Fat Dairy

Full-Fat Greek yogurt and cottage cheese are high in protein and calcium. They can be enjoyed as a snack or added to meals. However, cheese, a popular keto food, should be consumed in moderation due to its high saturated fat content.

Meat and Poultry

Meat and poultry are staple sources of protein on the keto diet. Opt for fresh meat and poultry, which contain no carbohydrates, over processed meats like bacon and sausage, which may have negative health effects.

Eggs

Eggs are high in protein, B vitamins, minerals, and antioxidants. They promote feelings of fullness and support eye health.

Remember to consume healthy fats in moderation and spread them out throughout the day. Additionally, be mindful of portion sizes and choose whole, unprocessed foods whenever possible.

Opt for nuts and seeds

Nuts and seeds are a great option for those on a keto diet who are out of carbs. They are full of healthy polyunsaturated and monounsaturated fats, fibre, and protein. They are also very low in net carbs.

Nuts and seeds are a convenient snack, and there are many varieties to choose from. For example, 1 ounce (28 grams) of almonds has 3 grams of net carbs, while 1 ounce of walnuts has 2 grams.

When following a keto diet, it is important to be mindful of portion sizes, as it is easy to overeat nuts and seeds due to their high calorie and fat content. A small handful as a snack or sprinkled on a salad or vegetable dish is a good amount to aim for.

Some nuts and seeds, such as cashews, pistachios, and pumpkin seeds, are higher in net carbs than others, so it is worth checking the carb content before consuming them.

In addition to being a tasty and nutritious snack, nuts and seeds can also be used to add crunch and flavour to meals. For example, sunflower seeds or chopped nuts can be added to a salad, while tahini (a paste made from sesame seeds) can be used as a dressing or dip.

When choosing nuts and seeds, opt for raw or dry-roasted varieties without added salt, sugar, or other flavourings. Some nuts, such as peanuts, are commonly sold in their shells, which can help with portion control as they take longer to eat.

Overall, nuts and seeds are a healthy and convenient option for those following a keto diet who are out of carbs. They are nutrient-dense and can help to add flavour and texture to meals and snacks.

Drink water, tea, or coffee

Water, tea, and coffee are all keto-friendly drinks.

Water

Water is the best option for hydration on the keto diet or any healthy diet. It is beneficial for digestion, fighting fatigue and cravings, and keeping your body functioning properly.

Tea

Tea is a natural option that contains a negligible number of carbs, typically less than 1 gram per cup. Tea is calorie-free and full of polyphenol antioxidants. For example, green tea is rich in epigallocatechin gallate (EGCG), a powerful antioxidant that may provide anticancer benefits.

Coffee

Coffee is another calorie- and carb-free favorite that’s safe for the keto diet. Coffee contains caffeine, which may give your metabolism a slight boost. It also provides chlorogenic acid, a polyphenol antioxidant that may aid weight loss.

Tips for Drinking Tea and Coffee on Keto

• If you need a little more flavor in your water, try adding a squeeze of lemon or lime juice or infusing the water with cucumber, watermelon, strawberries, or other favorite fruit for homemade flavored water.
• To make your own sparkling water at home, use a carbonator.
• If you want to personalize your black coffee, several brands now sell specialized sweeteners that accommodate a keto diet. You can also just pick up some Stevia from your local supermarket.
• You can even order keto meal replacement shakes and combine them with your coffee for fuel and a burst of caffeine.
• While trying the keto diet, stick to natural, high-fat foods to try to stay full for longer.
• If you are adhering to the Bulletproof diet, grass-fed butter is also a viable option for sweetening keto coffee.

Frequently asked questions