Dante Carrillo
The ketogenic diet is a high-fat, low-carbohydrate, and moderate-protein diet. The goal of the keto diet is to reach a metabolic state called ketosis, where the body uses fat instead of carbohydrates as its primary energy source. This diet includes animal proteins, seafood, dairy, vegetables, plant-based foods, fats, and oils. Some foods that can be eaten on a keto diet include meat, fish, poultry, eggs, cheese, nuts, seeds, avocados, berries, and non-starchy vegetables. The keto diet is popular for weight loss and has been studied for its potential benefits in managing blood sugar and aiding weight loss in type 2 diabetes.
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What You'll Learn
Meat and poultry
When choosing meat for the keto diet, opt for fatty cuts with higher fat content to meet the diet's high-fat requirements. Some examples of keto-friendly meats include:
- Beef, especially fatty cuts like ribeye, brisket, and ground beef, which are rich in protein, healthy fats, and iron.
- Pork, including cuts like pork belly, bacon, and pork chops, which are high in fat and low in carbs.
- Chicken, specifically chicken thighs and wings, which are higher in fat than chicken breast.
- Lamb, which is nutrient-dense, flavorful, and often has a healthy fat profile.
It is important to incorporate a variety of meats into your keto diet and to practice portion control to avoid consuming too much protein, which can interfere with ketosis. While processed meats like bacon and sausage are allowed on keto, they are not the best for your heart health and may increase the risk of certain types of cancer. Therefore, it is recommended to choose fresh meat and poultry, such as chicken, beef, and fish, more often and limit processed meats.
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Fish and shellfish
Salmon is a very common fish variety used in a ketogenic diet. It is rich in protein and omega-3 fatty acids, which may help manage blood sugar levels and lower insulin levels in people with diabetes. Other fatty fish like sardines and mackerel are also recommended. Mackerel, in particular, is a keto diet necessity because of its high-fat content.
Tuna, especially fresh tuna, is another keto-friendly fish that is low-carb and omega-3 rich. It can be prepared in a variety of ways, from raw to seared to grilled. Shellfish like shrimp, mussels, crab, and lobster are also good options as they are low-carb and a great source of omega-3 fatty acids.
It is recommended that adults over 18 years old eat 8 to 10 ounces of seafood per week. This can be easily incorporated into a keto diet as seafood is versatile and can be enjoyed at any meal, from breakfast omelets to salads to steamed dishes.
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Eggs
The keto 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 fat instead of carbohydrates as its primary energy source.
When following a keto diet, it is important to eat whole eggs, as most of an egg's nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which protect eye health.
There is no one-size-fits-all answer to how many eggs can be eaten per day on a keto diet, but generally sticking to about 2-3 eggs per day is recommended. This keeps meals varied and ensures a wide range of nutrients are consumed from other keto-approved foods.
- Avocado-Baked Eggs with Sriracha: Crack an egg into a split avocado, season, and bake.
- Gordon Ramsay Scrambled Eggs: A famous recipe that can be found online.
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Dairy products
Cheese is a popular choice for keto dieters as it has zero carbohydrates and is high in fat. There are hundreds of types of cheese, most of which are very low in carbs and suitable for a keto diet. Cheddar cheese, for example, has about 5 grams of saturated fat per 1-ounce slice, so it should be consumed in moderation. People who are lactose intolerant may still be able to tolerate cheese without issues, but some may be sensitive to even small amounts of lactose.
Butter and ghee are also good sources of fat that can be included in a keto diet. Ghee is clarified butter made by heating and removing the milk solids, resulting in a concentrated buttery taste. Butter does not appear to be as harmful to health as previously thought, and high-quality grass-fed butter is higher in omega-3 fats.
Greek yogurt and cottage cheese are nutritious, high-protein foods that can be eaten in moderation on keto. They have been shown to decrease appetite and promote feelings of fullness. However, flavored yogurt can contain added sugars and should be consumed in smaller portions or swapped for lower-carb alternatives.
Cream and half-and-half are very low in carbs and high in fat, making them ideal for keto, but they should be enjoyed in moderation. It is recommended to use unsweetened versions as sweetened options have too much sugar for a keto diet. Additionally, milk and flavored yogurt are high-lactose dairy products that can raise blood sugar and insulin levels, so they may not be suitable for those aiming to keep insulin levels low.
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Vegetables
When it comes to vegetables, it is best to avoid starchy vegetables like corn, peas, and potatoes, as they are higher in carbohydrates. Root vegetables, which grow underground, tend to be higher in starch, so it is best to stick to above-ground vegetables.
- Leafy greens: Spinach, lettuce, arugula, and other leafy greens are excellent choices. They are low in carbohydrates and packed with nutrients like calcium, iron, antioxidants, and vitamins A, C, and K.
- Cucumber: Cucumber is a refreshing and nutritious option, with only 2.95 grams of carbohydrates per 100 grams. It is a good source of vitamin K.
- Celery: Celery is very low in carbohydrates, with only 2.97 grams per 100-gram serving. It also contains calcium and potassium.
- Zucchini: Zucchini is a versatile vegetable that is rich in vitamin C, phosphorus, and potassium. It has only 3.11 grams of carbohydrates per 100-gram serving.
- Mushrooms: Mushrooms are hearty and flavourful, with 3.26 grams of carbohydrates per serving. They are a good source of potassium and also provide vitamin D and selenium.
- Bell peppers: Bell peppers, especially green and red ones, are sweet and low in carbs, with around 4-7 grams of carbohydrates per medium-sized pepper.
- Tomatoes: Technically a fruit, but often used as a vegetable, tomatoes have 3.89 grams of carbohydrates per serving. They are a good source of vitamin C and contain phosphorus, potassium, and calcium.
- Radishes: Radishes add a crunchy texture and a good dose of vitamin C to your meals, with 3.4 grams of carbohydrates per 100 grams.
- Asparagus: Asparagus is a keto-friendly vegetable, with 3.88 grams of carbohydrates per serving. It is a good source of iron, potassium, and vitamin C.
When preparing your vegetables, you can sauté or roast them in healthy fats like coconut oil, avocado oil, or ghee. Adding full-fat dairy, such as cream or cheese, can also increase the fat content of your meal, helping you stay in ketosis. Just remember to enjoy these fats in moderation, as excessive consumption can hinder weight loss.
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Frequently asked questions
There are several reasons why you may feel tired on a keto diet. One common cause is the keto flu, which occurs when your body switches from burning carbs for fuel to burning fat, causing fatigue, headaches, and other side effects. This adjustment period usually lasts for about a week. Other reasons include not consuming enough calories, insufficient stomach acid for proper digestion, and low blood sugar due to hidden carbs in your diet.
To combat tiredness on a keto diet, ensure you are consuming enough calories and eat keto-friendly whole foods. Include more salt in your diet, as it can help lower the negative side effects of adapting to a high-fat diet. Consume apple cider vinegar or foods rich in betaine hydrochloride, such as spinach, beef, and shrimp, to boost stomach acid and aid digestion. Focus on eating animal proteins, dairy, vegetables, plant-based foods, and healthy fats like fish, shellfish, cheese, and Greek yogurt.
Besides diet adjustments, ensure you are getting enough exercise. A combination of weight training and cardio, with a goal of 3-5 sessions per week, can help improve energy levels. Additionally, maintain a regular eating schedule with at least three meals and a few snacks spaced throughout the day to keep your energy levels consistent.
