Dante Carrillo
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. It involves reducing carbohydrate intake to 5% to 10% of total energy intake, which puts the body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. While the keto diet is popular for weight loss and blood glucose regulation, it is also extremely restrictive and may not be suitable for everyone. To stay within the daily carb range, keto dieters typically eat non-starchy vegetables, such as broccoli and cauliflower, as well as high-fat foods like avocado, nuts, seeds, and oils. Lean meats and fish are also recommended, while processed grains, sugar, starchy vegetables, and high-carb fruits are restricted.
| Characteristics | Values |
|---|---|
| Carbohydrates | Less than 20 grams of net carbs per day (total carbs minus fiber) |
| Protein | Enough to meet needs and promote feelings of fullness |
| Fat | High-fat foods, such as oils and fatty fish |
| Meals | Simple, no-cook meals like hard-boiled eggs, canned fish, cheese, cold cuts, and pre-chopped veggies |
| Breakfast | Scrambled eggs or skip and have coffee |
| Snacks | Nuts and seeds, berries, Greek yogurt, cottage cheese, keto-friendly packaged snacks |
| Drinks | Diet soda, coffee |
| Foods to Avoid | Starchy vegetables (peas, carrots), sugar, processed grains, fruits with high carbs (bananas) |
| Side Effects | Constipation, "keto flu," bad breath, hair loss, negative impact on gut health |
| Considerations | Consult a doctor or dietitian, ensure adequate fiber and B vitamin intake, monitor portion sizes for fruits |
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What You'll Learn
Meat and poultry
When choosing meat for the keto diet, opt for the fattiest cuts of beef, lamb, pork, and poultry. While processed meats like bacon are allowed, fresh meat is preferable due to its higher nutritional value and lower health risks. If you're selecting poultry, go for pasture-raised or organic chicken with the skin on, as it has a higher ratio of anti-inflammatory omega-3 fats. For beef, choose grass-fed whenever possible, as it has more omega-3 fats and conjugated linoleic acid (CLA) than grain-fed meat.
To increase your fat intake, cook your meat in animal fats like butter, ghee, lard, or tallow. You can also pair your meat with high-fat cheese, eggs, nuts, and seeds. Remember to track your carb intake, especially if you're pairing your meat with vegetables or fruits.
Meal preparation is essential on the keto diet. Cook double portions for dinner and refrigerate half to enjoy for lunch the next day. Hard-boiled eggs, canned fish, cheese, and pre-chopped vegetables are also convenient, no-cook keto options.
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Fish and shellfish
Salmon is a fatty fish that is rich in omega-3 fatty acids, which are important for brain health and heart health. It is also a great source of protein and low in carbs, making it a perfect choice for keto. Salmon can be enjoyed in a variety of ways, such as baked, grilled, or smoked, and the skin should be left on for added fat.
Tuna is another versatile, oily fish that is low in carbs and high in protein, making it excellent for keto. It is also a good source of vitamin D and omega-3 fatty acids. Tuna can be enjoyed grilled, baked, or in a salad, and it pairs well with strong flavours.
Shellfish, such as mussels, crab, clams, shrimp, and lobster, are also excellent keto options due to their high protein and low-to-no carb content. Mussels and clams can be cooked in a broth made from butter, spices, and citrus or white wine, and served with zucchini noodles or riced cauliflower. Crab and lobster can be sautéed with butter and cream for a simple, carb-friendly meal. Shrimp can be steamed or boiled and served with a buttery broth for dipping to increase the fat content.
When incorporating fish and shellfish into a keto diet, it is important to add healthy fats, such as olive oil, butter, or other heart-healthy oils, to ensure the meal fits within keto macros. Seafood can be wrapped in parchment or foil with keto-friendly vegetables, spices, and butter, and grilled or baked until cooked.
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Non-starchy vegetables
The ketogenic (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 starts breaking down stored fat into ketone bodies to use for energy. Non-starchy vegetables are an excellent way to get the nutrients you need while adhering to the keto diet.
Some examples of non-starchy vegetables that are keto-friendly include:
- Broccoli: According to the USDA, 1 cup of chopped broccoli contains 3.7 g of net carbs.
- Arugula: A leafy green with a peppery flavour. A 2-cup serving of arugula contains 1.5 grams of carbohydrates and is a good source of calcium and vitamins A and C.
- Spinach: A green leafy vegetable that may help slow cognitive decline in older adults.
- Bell peppers: These contain few carbohydrates.
- Mushrooms: Also contain few carbohydrates.
- Tomatoes: One medium tomato has 20 calories and 5 grams of carbohydrates. They are a good source of vitamins A and C, magnesium, and potassium.
It is important to note that while carrots are too starchy for keto, cauliflower is a more acceptable alternative due to its low net carb count.
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Nuts and seeds
Some nuts and seeds are better options than others for those on a keto diet. Pecans, for example, have only 2 net carbs per serving, while Brazil nuts and macadamia nuts have 4 and 5 net carbs, respectively. Cashew nuts and pistachios, on the other hand, are high in carbohydrates, with 100 grams of cashews containing 22 grams of net carbs, and a cup of pistachios containing more than 30 grams. Therefore, these nuts should be avoided or consumed in moderation while on a keto diet.
Brazil nuts are an excellent source of selenium, which is critical for thyroid health, reproduction, DNA synthesis, and protection against various diseases. However, due to their high selenium content, it is recommended to limit consumption to one to three nuts per day. Chia seeds are another great option, as they are packed with fibre and omega-3 fats, offering powerful anti-inflammatory benefits. Chia pudding, made by soaking chia seeds in liquid, is a popular low-carb keto dish.
Other nuts that are keto-friendly include walnuts, which have been shown to benefit heart health by reducing risk factors such as high LDL cholesterol and blood pressure. Macadamia nuts are also high in fat, making them a perfect keto-friendly snack. Flax seeds, which can be added to baked goods, soups, and smoothies, are another good option as they are full of fibre and omega-3 fats. Additionally, peanuts and peanut butter can be a great source of plant-based protein and essential amino acids, and can be enjoyed as a snack or added to smoothies or savoury dishes.
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High-fat dairy products
Dairy products are a great way to meet your daily dose of nutrients like calcium, vitamin D, and protein while on a keto diet. However, it is important to choose the right dairy products, as some are high in carbohydrates and sugars.
When it comes to high-fat dairy products, there are several options that can fit into a keto diet plan. Heavy cream or heavy whipping cream, for example, is made from pure milk fat and is high in fat and low in carbohydrates. Sour cream is another good option, as it typically contains about 19 grams of fat and 4.6 grams of carbs per 100-gram serving.
Most cheeses are also considered keto-friendly due to their high-fat, moderate protein, and low-carb content. Some cheese varieties that are ideal for a keto diet include mozzarella, gouda, brie, muenster, Monterey Jack, mascarpone, provolone, cheddar, cream cheese, parmesan, ricotta, cottage cheese, and cheese slices.
Butter and ghee are also good sources of fat to include in a keto diet. Ghee, in particular, is a type of clarified butter that has had the milk solids removed, giving it a concentrated buttery taste. While butter was once believed to be harmful to health, recent studies suggest that full-fat dairy may provide the right fatty acids to promote dental health.
However, it is important to note that dairy products with added sugars, such as ice cream, flavoured yogurt, and flavoured milk, should be avoided on a keto diet. Additionally, as lactose is processed as sugar, it is important to monitor your milk intake, especially with whole milk, half-and-half, and evaporated milk, which contain higher amounts of lactose.
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Frequently asked questions
The keto diet is a very low-carb, high-fat, and moderate-protein diet. Carbohydrates are the body's primary source of energy, but on a strict ketogenic diet, only 5% to 10% of energy comes from carbohydrates.
Foods allowed 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 like plain Greek yogurt and cottage cheese, olive oil, and high-cocoa chocolate.
Foods to avoid on the keto diet include starchy vegetables like carrots and peas, processed grains, sugar, and high-carb fruits like bananas. Sodas and other sugary drinks should also be avoided due to their high sugar content.
The keto diet is associated with weight loss, appetite suppression, better blood sugar control, and other health improvements. It may also help reduce the risk of heart disease, contrary to common concerns about low-carb, high-fat diets.
The keto diet can have side effects such as constipation, "keto flu," bad breath, hair loss, and negative impacts on gut health. It is also very restrictive, which can be challenging for some people. Additionally, there is limited research on the long-term health consequences of the keto diet.
