Leena Watts
The keto diet is a high-fat, low-carbohydrate diet that aims to transition the body's metabolism into a state called ketosis, where fat becomes the primary source of energy instead of carbohydrates. To achieve and maintain ketosis, it is recommended to limit your carbohydrate intake to 20-50 grams per day. As a result, certain food and drink items rich in carbohydrates should be avoided on the keto diet. This includes starchy vegetables like peas and carrots, grains such as wheat, rice, corn, and oats, sugary treats and drinks, juices, beer, and some fruits. While the keto diet restricts carbohydrates, it is important to ensure adequate nutrient intake, especially vitamins and minerals, to avoid possible deficiencies associated with long-term keto diets.
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What You'll Learn
Alcoholic drinks
Pure spirits such as vodka, rum, tequila, whiskey, gin, and bourbon contain zero carbs and are considered the most keto-friendly options. These spirits can be consumed neat, on the rocks, or mixed with keto-friendly mixers like diet soda, seltzer, diet tonic water, or low-carb flavour packets. Cocktails like an Old Fashioned or a Vodka Soda are also keto-friendly options when made with low-carb sweeteners.
Wine is another alcoholic beverage that can be compatible with a keto diet. Dry varieties of wine, such as brut champagne, Sauvignon Blanc, Pinot Grigio, Cabernet Sauvignon, and Merlot, tend to have lower carb content. Sweeter wines like Moscato and Riesling have a higher carb count, and dessert wines like port and sherry should be avoided. Additionally, wine coolers and malt beverages are loaded with sugar and carbs and are not recommended.
Light beer is also an option for those on a keto diet, although it typically contains more carbs than wine or pure spirits. When choosing beer, look for lower-carb options, and be mindful of your overall carb intake.
It is important to note that while these alcoholic beverages are considered keto-friendly, they still contain calories. The body prioritizes burning off alcohol calories before returning to burning body fat. Therefore, excessive alcohol consumption can hinder weight loss and slow down the fat-burning process. Additionally, alcohol can increase appetite and lead to consumption of high-calorie foods.
When following a keto diet, individuals may experience reduced alcohol tolerance and may become intoxicated with smaller amounts of alcohol. It is crucial to be cautious and aware of this effect, especially when driving or operating machinery.
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Fruit juices
If you're craving something fruity to drink, it's best to stick to whole fruits instead of consuming high-carb, low-fibre juices. Whole fruits will help you maintain ketosis. Reach for keto-friendly fruits like berries, avocado, raspberries, unsweetened açai puree, watermelon, and coconut. Remember to keep portions low, as fruits are naturally high in carbs.
If you're looking for something to drink, it's worth noting that most alcoholic drinks provide little micronutrients like vitamins and minerals. Beer, liqueurs, and mixed liquor-based drinks have a high carb and low nutrient count, so they are best avoided. If you're going to drink alcohol, consider lower-carb options.
It's also important to be mindful of your daily carb allowance. Depending on your activity levels, this may be between 20 and 50 grams of net carbohydrates per day. Just one drink can easily exceed your limit. Some alternatives to consider are sparkling water, herbal tea, and black coffee.
Overall, while fruit juices may be refreshing, they are not keto-friendly due to their high sugar and carb content.
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Sweet treats
When it comes to sweet treats, there are a few things to keep in mind if you're following a keto diet. Firstly, it's important to remember that sugar is a no-go, so you'll need to get creative with sweeteners and alternative ingredients. Here are some ideas for sweet treats that can satisfy your cravings while staying keto-friendly:
Fat Bombs:
Fat bombs are a popular choice for keto dieters as they are packed with fat and protein, helping to stabilise energy and curb cravings. You can find fat bombs in various flavours, such as chocolate-coconut, peanut butter, and cookie dough. They are perfect for on-the-go snacking and can be stored in the freezer for easy access.
Keto-Friendly Cheesecake:
Cheesecake is a versatile dessert that can be made keto-friendly by using low-carb ingredients. You can find recipes for crustless cheesecakes, raspberry cheesecake, and even key lime pie that fit within the keto diet.
Chocolate Treats:
Chocolate is allowed on the keto diet, but it should be dark chocolate with a minimum of 55% cocoa to truly enjoy the health benefits and minimise sugar intake. You can also find keto-friendly chocolate treats like chocolate mint cups, chocolate peanut butter bars, and chocolate-glazed keto donuts.
Low-Carb Baked Goods:
Traditional baked goods like cupcakes and cookies are usually high in carbs, but there are keto-friendly alternatives. For example, you can make cupcakes with almond and coconut flour and low-carb buttercream frosting, resulting in a delicious treat with only 2g net carbs per serving. There are also recipes for keto pecan cookies, chocolate chip cookies, and gluten-free pop-tarts that won't sacrifice your diet.
Berries:
When a sugar craving strikes, berries can be a nutritious and satisfying alternative to candy. Strawberries, in particular, have a low net carb count, and you can also enjoy them in keto dessert recipes like creamy strawberry keto ice cream or smoothies.
Store-Bought Options:
If you're short on time or don't want to bake, there are keto-friendly desserts available at stores. Brands like SlimFast offer chocolate mint cups and caramel nut clusters that are fan favourites. Bhu Foods also provides a tasty chocolate chip cookie dough bar that's both keto-friendly and gluten-free.
Remember, while these treats can help satisfy your sweet tooth, it's important to practise moderation and ensure they fit within your daily macros and net carb limits.
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Starchy vegetables
The keto diet is very low in carbs, so starchy vegetables are off the menu. Instead, the diet focuses on high-fat foods, with a ratio of 4 grams of fat for every 1 gram of combined protein and carbs consumed. This means that starchy, carb-rich foods like potatoes and grains are not allowed.
The aim of the keto diet is to put the body into a metabolic state called ketosis, where fat becomes the primary source of energy instead of carbohydrates. By reducing carb intake, the body depletes its glycogen stores and starts breaking down fats into ketones, which are used for energy.
To achieve and maintain ketosis, it's important to be mindful of forbidden foods, which include starchy vegetables and other high-carb foods. While some starchy vegetables can be replaced with non-starchy alternatives, it's crucial to monitor your total carbohydrate intake and how you choose to spend your carbs.
While on keto, it's recommended to focus on nutrient-rich foods like fruits, vegetables, legumes, and grains to avoid possible nutrient deficiencies associated with the diet. However, it's important to note that even some nutritious foods like legumes and fruits may need to be limited due to their high carb content.
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Legumes
Some common legumes include beans, such as navy beans, white beans, red beans, pinto beans, and black beans. These beans are generally too high in carbs for a keto diet, with a range of 15-25 grams of net carbs per half-cup serving. As a result, they would require nearly a day's worth of net carbs in a single serving, making it challenging to include them as a regular part of a keto diet.
However, there are some lower-carb options within the legume family that can be incorporated into a keto diet. For example, lupini beans, or lupin beans, are a traditional Mediterranean food with 11 grams of fiber per serving, resulting in just 1 gram of net carb. Lupini beans can replace other beans or legumes in recipes, and lupin flour is a popular keto baking option. Similarly, soybeans are a protein-rich legume with low net carb content, and they are often used to create plant-based meat alternatives like tofu and tempeh. Mung beans, while not a perfect fit for keto due to their carb content, can also be included in small amounts on occasion.
To successfully include legumes in a keto diet, it is crucial to choose the lowest-carb options and be mindful of portion sizes. For example, a portion size of half a cup of cooked legumes is recommended for most legumes. Additionally, cyclical keto, which involves having high-carb days when working out and low-carb days when resting, can provide an opportunity to enjoy legumes while still maintaining a keto diet.
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Frequently asked questions
Alcoholic drinks like beer and liquors, sodas, and juices are all high in carbohydrates and should be avoided or limited on a keto diet.
Foods that are high in carbohydrates include grains, legumes, fruits, and vegetables. Examples of grains include wheat, rice, corn, and oats. Examples of high-carb legumes include peas and beans. Carrots are a starchy vegetable that is high in carbohydrates. Fruits like raisins and berries are also high in carbs.
Foods that are not allowed on a keto diet include candies, pastries, sugary drinks, cereals, crackers, rice, pasta, bread, and glazed ham.
