Madeleine Hull
The keto diet is a high-fat, low-carbohydrate eating plan that pushes the body into a metabolic state called ketosis, where fat is burned for energy instead of carbohydrates. The diet is popular for weight loss and has been shown to help manage blood sugar levels in people with diabetes. Foods to eat on the keto diet include meat, poultry, fish, eggs, cheese, nuts, seeds, and some non-starchy vegetables like broccoli, cauliflower, and spinach. It's important to note that the keto diet is very restrictive, and some people may find it challenging to stick to. It's always a good idea to consult a healthcare professional or a registered dietitian before starting any new diet.
| Characteristics | Values |
|---|---|
| Carbohydrate intake | Very low |
| Fat intake | High |
| Protein intake | Moderate to high |
| Food types | Meat, poultry, fish, shellfish, eggs, cheese, Greek yogurt, cottage cheese, nuts, seeds, non-starchy vegetables, dark chocolate, shirataki noodles |
| Calorie distribution | 70-80% from fat, 10-20% from protein, 5-10% from carbohydrates |
| Weight loss | Aids weight loss in the short term, but weight is often regained after stopping the diet |
| Health benefits | May help manage blood sugar levels, lower insulin levels, improve brain health, and reduce seizures in children with epilepsy |
| Health risks | May lead to nutrient deficiencies, increased risk of heart disease, type 2 diabetes, and excess weight |
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Meat and poultry
Beef is a keto-friendly meat, especially when grass-fed as it has a brighter, cleaner taste. Ground beef is great for quick meals, while roasts can be slow-cooked, braised, or smoked. When it comes to pork, fattier options like pork belly and ribs are recommended over bacon as they are loaded with healthy fats and proteins. Pork is also a good source of energizing B vitamins and rare micronutrients like choline and selenium.
Chicken is another popular choice for keto dieters, but it is important to note that it is naturally higher in omega-6 fats than other meats. To balance this out, choose pasture-raised chicken, which has a higher ratio of anti-inflammatory omega-3 fats. Organic-fed, pasture-raised chickens also have better living conditions and a more natural diet, which can positively impact the taste and nutrient profile of the meat.
Organ meats, such as liver, are also keto-friendly and offer a wide range of benefits. However, the taste may not be appealing to everyone. In this case, beef liver supplements or a multi-organ supplement can be considered. When choosing poultry, selecting cuts with the skin on is encouraged, and chicken liver is always a good option.
Overall, meat and poultry are excellent choices for a keto diet as they are high in fat, low in carbs, and provide numerous health benefits. However, it is important to consume them in moderation due to potential health risks associated with excessive meat consumption.
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Fish and shellfish
Other fatty fish like sardines and mackerel are also high in omega-3 fats, which may help manage blood sugar levels and lower insulin levels in people with diabetes. Frequent fish intake is also linked to improved brain health and a decreased risk of disease. Albacore tuna is another low-carb and omega-3-rich option that lends itself deliciously to many preparations, from raw to seared to grilled.
Shellfish like shrimp, crab, mussels, and lobster are also keto-friendly. While the carb count in shellfish varies by type, they are generally low-carb and can be enjoyed at all meals. For example, mussels are a fantastic source of Omega-3 fatty acids, and crab is a low-carb meat that can be enjoyed in breakfast omelets, crab salad, or steamed crab. Shrimp is also a popular keto seafood choice as it is low-carb and liked by all ages.
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Eggs and dairy
The keto diet is a high-fat, moderate-protein and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body uses fat as energy instead of carbohydrates.
Eggs are a staple in keto diets. They are an easy and affordable source of fat and protein while also being low in carbohydrates. One large egg contains less than 1g of carbohydrates and over 12g of protein. Eggs promote feelings of fullness and contain antioxidants such as lutein and zeaxanthin, which help protect eye health. While egg yolks are high in cholesterol, they do not appear to increase the risk of heart disease.
High-fat dairy products are a good source of protein and fat. Some studies have linked certain dairy products with health benefits. For example, yoghurt can keep you fuller for longer and provides beneficial probiotics for your gut. Cheese is high in saturated fat, but it has not been shown to increase the risk of heart disease. In fact, it may even help protect against this condition. Research suggests that eating cheese regularly may help increase strength and reduce the loss of muscle mass that occurs with ageing.
It is important to note that while the keto diet can lead to weight loss, the data shows there is no one-size-fits-all approach to food and weight. The keto diet works well for some people but not for others. Some people's bodies do not cope well with high amounts of fat in their diet, and eating a lot of fat can put them at risk of dietary inflammation. It might be a good idea to balance your dairy intake with plant foods while on the keto diet.
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Nuts and seeds
Some nuts are better than others for keto. For example, pecans have only 2 net carbs per serving, while Brazil nuts have 4 net carbs, and macadamia nuts have 5 net carbs. Cashew nuts and pistachios are best avoided, as they are high in carbohydrates. For example, 100g of cashew nuts contains 22g of net carbs, and a cup of pistachios contains more than 30g of carbohydrates.
Some other keto-friendly nuts and seeds include walnuts, almonds, peanuts, pumpkin seeds, chia seeds, and flax seeds. Just one Brazil nut provides more than 100% of your daily selenium needs, so it is recommended to limit your intake to one to three Brazil nuts per day. Chia seeds are packed with healthy fibre and omega-3 fats, and can be added to smoothies, protein shakes, or used in keto cracker recipes. Flax seeds can also be added to keto-friendly baked goods, soups, smoothies, and protein shakes.
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Vegetables
The keto diet is a high-fat, low-carbohydrate, 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 intake comes from carbohydrates. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where it starts burning stored fat for energy.
While the keto diet restricts many healthy foods, some vegetables that grow above ground are allowed. It is important to note that eating too many servings of these vegetables in a single day can knock you out of ketosis. Therefore, it is recommended to eat these vegetables in moderation as part of a balanced keto diet.
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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 preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body uses fat for fuel instead of sugar (glucose).
The keto diet includes eating high-fat, low-carbohydrate foods to reach ketosis. Meat, poultry, fish, and seafood are good choices as they are high in fat and very low in carbs. Most fruits are too high in carbs to eat on the keto diet, but berries are an exception. Nuts and seeds are also a healthy, high-fat, and low-carb option.
The keto diet excludes carb-rich foods like grains, beans, starchy vegetables, and most fruits. Cereal, crackers, rice, pasta, bread, and beer are high in carbohydrates and should be avoided. Even whole-wheat pasta and bean-based pasta are high in carbs.
