Leena Watts
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The aim is to put your body in a state of ketosis, where fat is used as fuel instead of carbohydrates. To achieve ketosis, you need to limit your daily carbohydrate intake, typically to 20 to 50 grams of net carbohydrates per day. This means avoiding starchy and sugary foods, such as bread, pasta, rice, potatoes, sweets, and high-sugar fruits. Instead, you can eat non-starchy vegetables, high-fat foods like oils and nuts, and protein-rich foods like meat, fish, and eggs. While no foods are entirely off-limits, it's important to be mindful of your carbohydrate intake and choose lower-carb options to stay in ketosis.
What you can and can't eat on keto
| Characteristics | Values |
|---|---|
| Objective | Transition the body's metabolism into a state called ketosis, where fat becomes the primary source of energy instead of carbohydrates |
| Carbohydrate intake | Stay under 20 to 40 grams of carbohydrates per day |
| Foods to eat | Meat, fish, seafood, eggs, non-starchy vegetables, dairy products, natural fats, nuts, berries, avocados, oils, seeds, Greek yogurt |
| Foods to avoid | Bread, pasta, rice, potatoes, fries, soft drinks, candy, cakes, starchy vegetables, legumes, beans, sauces, reduced-fat foods, processed foods, alcohol |
| Foods to limit | Fruits, nuts, granola, dried fruits, refined carbs, sweet sauces, ketchup, barbecue sauce, sweet chili sauce, dark chocolate, keto products |
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What You'll Learn
- Legumes and beans are high in carbs and should be avoided
- Alcohol can be consumed in small amounts, but it may delay ketosis
- Fruit can be eaten in small portions, but it is high in sugar
- Vegetables are encouraged, but starchy varieties like carrots and peas are not keto-friendly
- Dairy is allowed, but milk contains 12g of sugar per cup
Legumes and beans are high in carbs and should be avoided
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 starts breaking down stored fat into molecules called ketone bodies to use for energy.
Legumes and beans are typically considered a healthy food, rich in protein, fibre, vitamins, and minerals. However, they also contain carbohydrates, which can make them challenging to incorporate into a keto diet. Most people on keto aim to eat 20 to 50 grams of total carbs per day, or no more than 25 grams of net carbs (total carbs minus fibre and sugar alcohols).
Legumes and beans can have a relatively high carb content, with some varieties containing 15-25 grams of net carbs per half-cup serving. This means that they can quickly add a large number of carbs to your daily intake, making it difficult to stay within the keto guidelines.
While some types of beans, such as green beans and black soybeans, are lower in carbs and can be included in a keto diet in small amounts, most other varieties, like red kidney beans, black beans, and pinto beans, are generally too high in carbs and should be avoided.
If you wish to include legumes or beans in your keto diet, it is important to pay close attention to your overall carb intake and strictly limit carbs in other meals to ensure you remain in ketosis.
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Alcohol can be consumed in small amounts, but it may delay ketosis
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 starts breaking down stored fat into molecules called ketone bodies to use for energy.
While on a keto diet, it is advised to limit your alcohol consumption to small amounts. Alcoholic drinks that are low in carbs, like hard liquor and light beer, can be consumed occasionally. A shot of hard liquor with unsweetened soda water, for example, has zero carbs per drink. Even light beers, however, generally contain 5.8 grams of carbohydrates per 12 ounces. Thus, consuming a beer on a keto diet would mean cutting carbohydrates from other foods.
Many alcoholic beverages are loaded with carbs, with some varieties packing over 30 grams of carbohydrates per serving. Cocktails and mixed drinks, for instance, usually contain high-carb, sugary ingredients like soda, juice, sweeteners, or syrups. Regular beer is also produced from starch and can contain over 12 grams of carbohydrates per can.
Alcohol, even in small amounts, may delay ketosis. Alcohol is broken down by several enzymes into acetate, which the body uses for energy. When alcohol is consumed during ketosis, the body will convert to using acetate as an energy source rather than breaking down stored fat into ketone bodies. Thus, alcohol provides energy for the body to burn instead of fat, slowing the ketosis process.
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Fruit can be eaten in small portions, but it is high in sugar
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The aim is to put your body into a metabolic state called ketosis, where fat is used as fuel instead of carbohydrates. To achieve ketosis, you need to limit your daily carbohydrate intake to a certain amount, which varies from person to person. Generally, this means staying under 20 to 50 grams of carbohydrates per day.
Fruits can be a part of a keto diet, but they are typically high in sugar and carbohydrates. Therefore, they should be consumed in small portions to maintain ketosis. Most tart fruits, such as berries, lemons, and limes, are suitable for the keto diet if consumed in small quantities. Melons are also a good option due to their high water content. However, almost all other fruits contain too much sugar and can hinder ketosis.
When incorporating fruit into your keto diet, it is important to be mindful of your portion sizes and daily macronutrient targets. Some fruits, like berries, avocados, raspberries, unsweetened açaí puree, watermelon, and coconut, are considered keto-friendly and can be consumed more freely. These fruits tend to be high in fiber, which is beneficial for digestion and heart health.
In contrast, dried fruits and fruits with high sugar content, such as glazed ham with a honey-butter blend, should be avoided or limited. These fruits can cause blood sugar spikes and interrupt ketosis. It is also important to be cautious when pairing fruits with other foods, as some combinations can increase the overall carb count. For example, while nuts and unsweetened peanut butter can be keto-friendly, pairing them with fruits or granola may increase the carb intake.
Overall, while fruits can be a part of a keto diet, they should be consumed in moderation and with careful consideration of their sugar and carbohydrate content. It is best to prioritize keto-friendly fruits and be mindful of portion sizes to maintain ketosis and achieve your dietary goals.
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Vegetables are encouraged, but starchy varieties like carrots and peas are not keto-friendly
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 fat is used as fuel instead of carbohydrates. 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.
Vegetables are encouraged on the keto diet, but it is recommended to stick to non-starchy vegetables. Starchy vegetables tend to be high in carbohydrates, which can prevent ketosis. Carrots, for example, are too starchy for keto, while cauliflower is more acceptable because of its low net carb count. Peas are another starchy vegetable to avoid while on a keto diet. They have a higher amount of carbs than other green veggies—12 g net carbs per cup.
Sweet potatoes are another starchy vegetable that is not keto-friendly. A medium sweet potato has about 20 g of carbs. Instead, opt for non-starchy vegetables like broccoli, which has 3.7 g net carbs per cup. Leafy greens and peppers are other low-carb vegetables that are keto-friendly.
While it is important to limit starchy vegetables, it is also crucial to use your carb allotment to eat high-fiber foods to help prevent constipation, a common side effect of keto.
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Dairy is allowed, but milk contains 12g of sugar per cup
Dairy products are allowed on the keto diet, but it is important to choose the right ones. Milk, for example, contains 12 grams of sugar per cup, so it is best to opt for almond, coconut, or other low-carb milk alternatives. Greek yogurt is a good option for breakfast as it is protein-rich and contains few carbs. Full-fat cheese, cottage cheese, and plain, full-fat yogurt are also keto-friendly.
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The aim is to put the body into a metabolic state called ketosis, where fat is used as fuel instead of carbohydrates. To achieve ketosis, it is recommended to stay under 20 to 40 grams of carbohydrates per day, although this amount can vary depending on individual factors such as activity levels.
When following a keto diet, it is important to be mindful of your food choices. While dairy is allowed, some dairy products may contain hidden sugars or starches that can impact your carb intake. Reading food labels and opting for whole, unprocessed foods can help you stay on track. Additionally, be cautious when consuming alcohol, as it can delay or halt ketosis. Choose low-carb alcoholic beverages and exercise moderation.
Non-starchy vegetables, meats, fish, seafood, eggs, nuts, and berries are all part of a healthy keto diet. When it comes to dairy, butter, cream, and cheese are good options. However, be mindful of milk and yogurt, as some varieties may contain added sugars or starches, increasing the carb count. Always check the nutritional information and choose unsweetened or low-carb options whenever possible.
Overall, dairy can be a part of a keto diet, but it is important to make wise choices. Milk, for example, is best replaced with low-carb alternatives due to its sugar content. By being mindful of your dairy selections, you can stay within your daily carbohydrate goal and maintain ketosis.
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Frequently asked questions
The keto diet is a high-fat, moderate-protein and very low-carbohydrate diet. The aim is to transition the body's metabolism into a state called ketosis, where fat becomes the primary source of energy instead of carbohydrates.
Foods that are high in carbohydrates are restricted on the keto diet. This includes bread, pasta, rice, potatoes, soft drinks, candy, cakes, and beer. Starchy vegetables like carrots and peas are also restricted. Fruits are restricted due to their high sugar content, but some fruits like berries, avocados, and raspberries can be eaten in small portions.
Foods that are very low in carbohydrates can be eaten on the keto diet. This includes meat, fish, seafood, cheese, eggs, vegetables with real butter, nuts, and berries.
