Milly Gaines
The ketogenic diet is a high-fat, low-carbohydrate way of eating. It's designed to limit carbohydrate intake to a minimum, with fat making up 70-80% of the diet and protein making up 10-20%. Foods to eat on keto include meat, fish, eggs and dairy, as well as low-carb vegetables such as kale, broccoli, spinach, peppers, zucchini, and cauliflower. Cheese is also popular on the keto diet, as it is high in fat and contains zero carbs. Some fruits and nuts can also be incorporated, but it's important to monitor carbohydrate intake. The keto diet is often undertaken for weight loss, blood sugar management, and the prevention of cancers and neurodegenerative conditions. However, it is very restrictive, and it can be challenging to transition off the diet without regaining weight.
| Characteristics | Values |
|---|---|
| Carbohydrates | 5% to 10% of energy intake is from carbohydrates, which equates to less than 50 grams a day. |
| Fats | 75% of calories should come from fats like olive oil, butter, avocado, and fatty fish. |
| Proteins | 20% of calories should come from proteins such as meat, eggs, and cheese. |
| Weight Loss | The keto diet is popular for weight loss, but it may not be suitable for everyone. |
| Health Benefits | Potential benefits include blood sugar management, reduced seizures in children with epilepsy, and improved heart health. |
| Health Risks | May cause dehydration, low blood pressure, and increased LDL ("bad") cholesterol. Not recommended for athletes due to impaired performance. |
| Foods to Eat | Dairy, vegetables (leafy greens, peppers, broccoli, zucchini, cauliflower), plant-based foods (avocados, nuts, seeds, olives), seafood, meat, poultry, eggs, and dark chocolate. |
| Foods to Avoid | Starchy foods (pasta, rice, potatoes, bread, corn, peas, beans, legumes), desserts, and other high-carb foods. |
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What You'll Learn
Dairy and unsweetened dairy alternatives
Dairy products are an excellent source of calcium, vitamin D, potassium, and several B vitamins. However, they also contain natural sugars, which can add up quickly and take a large percentage of your daily carb intake. For this reason, it is important to choose dairy products that are low in carbs and sugars when on a keto diet.
Full-fat cheese, plain full-fat yogurt, and cottage cheese are good keto options. These products are high in fat and low in carbs and sugars. You can also use nutritional yeast to add a cheesy flavor to your dishes. Nutritional yeast is high in protein and sugar-free, but it is virtually fat-free, so it is best used as a seasoning.
When it comes to milk, cow's milk is not considered keto-friendly due to its high sugar content. Instead, opt for unsweetened dairy-free milk alternatives such as almond, coconut, or other nut and seed milks. Unsweetened rice milk and oat milk are also options, but they contain more carbohydrates than other alternatives. Soy milk is also an easily available option, but it is high in net carbs and comes with potential health risks due to being a genetically modified food.
Cream and half-and-half are also keto-friendly alternatives to milk. They can be added to coffee or tea, but it is best to avoid "light" versions, as they are typically made with non-fat milk and high-carb flavorings. Coconut cream is another popular dairy-free keto option, which can be used in a variety of recipes, both sweet and savory.
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Low-carb vegetables
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The diet aims to put the body into a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates.
When following a keto diet, it is important to consume nutrient-dense, high-fiber vegetables that are low in starch and carbohydrates. Some examples of keto-approved vegetables include:
- Leafy greens such as spinach, kale, and lettuce. These vegetables are packed with nutrients and antioxidants and are very low in carbs.
- Broccoli, which is a nutritious and versatile vegetable that can be enjoyed in various keto-friendly dishes.
- Peppers, especially bell peppers, are a great addition to keto meals. They are colourful, tasty, and low in carbs.
- Zucchini, also known as courgette, is a popular summer squash that is rich in vitamin C and contains only 3.11 grams of carbs per 100-gram serving.
- Asparagus is a spring vegetable that is a good source of iron, potassium, and vitamin C. It has 3.88 grams of carbs per serving.
- Cauliflower is a versatile cruciferous vegetable that can be used as a substitute for higher-carb foods like potatoes and rice. It is high in nutrients and has only 4.97 grams of carbs per serving.
- Avocados are technically a fruit, but they are often consumed as vegetables. They are high in healthy fats and contain very few digestible carbs, making them an excellent choice for keto dieters.
It is important to note that while these vegetables are generally considered keto-friendly, the specific carb counts may vary depending on the serving size and preparation method. It is always a good idea to check the carb content of the specific vegetables you are consuming to ensure they fit within your daily carbohydrate goals for keto.
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Plant-based foods
The keto diet is a high-fat, low-carbohydrate diet that can be challenging to follow while eating plant-based. However, it is not impossible, and there are many plant-based foods that can be enjoyed as part of a keto diet.
Plant-based keto diets are centred around balance and typically include high-fat, moderate-protein, and low-carb foods. It is recommended to opt for organic foods and limit non-fermented soy products like tofu. Some plant-based foods that fit within the keto diet include nuts, seeds, avocados, and olives. Oils such as olive, coconut, and avocado are also suitable, as they are pure fat sources and contain no carbs.
When it comes to plant-based dairy alternatives, full-fat options like coconut milk, unsweetened plant-based milk, and full-fat plain yoghurt are good choices. For a healthy bread replacement, you can try almond bread, which is made with nuts and seeds.
There are also some creative ways to enjoy plant-based keto meals. For example, you can make a keto pizza crust using cauliflower rice, coconut flour, and flaxseed, or use zucchini noodles as a pasta substitute. Broccoli can be blitzed into rice grains, and vegetables like zucchini and cauliflower can be spiralized or grated to create low-carb alternatives.
It is important to note that the keto diet can be restrictive, especially when combined with plant-based restrictions, and it may not be suitable for everyone. It is always a good idea to consult with a healthcare professional or dietitian before starting any new diet.
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Oils and fats
Olive oil is a great option for the keto diet, as it is high in monounsaturated fats and polyphenol antioxidants, which may help reduce inflammation and manage blood pressure, cholesterol and glucose levels. It is also associated with a lower risk of heart disease. Olive oil is very versatile and can be used in salad dressings, mayonnaise, and for low-heat cooking.
Coconut oil is another staple oil for keto. It is 100% fat and is high in saturated fat, but it also contains medium-chain triglycerides (MCTs) which can increase ketone production. MCTs are used directly by the liver for energy and can even provide sustained levels of ketosis. Coconut oil can replace most cooking oils and is great for stir-fries and curries.
Avocado oil is also a good choice, as it is stable at high heat and has impressive health benefits. Other plant-based oils to try include sesame oil, walnut oil, hazelnut oil, and flax and hemp oils. Butter and ghee are also good fats to include in the keto diet.
Nuts and seeds are another great way to get healthy fats and are a good source of fibre, helping to keep you full for longer.
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Meat and poultry
When following a keto diet, it is essential to monitor your total carbohydrate intake. Meat and poultry are generally considered acceptable on a keto diet because they are rich in protein and typically contain no carbohydrates. However, it is important to be mindful of any marinades, sauces, or accompaniments that may add carbohydrates to your meal.
The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. By reducing carbohydrate intake, the body shifts into a metabolic state called ketosis, where it burns fat for energy instead of glucose. This shift can lead to weight loss and improved blood sugar management. However, it is important to note that the keto diet is quite restrictive, and some people may find it challenging to maintain or unsuitable for their health needs.
In addition to meat and poultry, a well-rounded keto diet includes a variety of other foods. High-fat foods such as olive oil, avocado, nuts, and seeds are encouraged. Non-starchy, low-carb vegetables like leafy greens, zucchini, cauliflower, and bell peppers are also recommended. Full-fat dairy products, such as cheese, plain yogurt, and cottage cheese, are suitable as well. It is important to prioritize healthy fats, such as monounsaturated and polyunsaturated fats, to promote overall health and heart health.
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Frequently asked questions
The keto diet, or ketogenic diet, is a high-fat, low-carbohydrate diet. The diet is designed to put the body into a metabolic state called ketosis, where the body uses fat (ketones) for energy instead of carbohydrates.
Foods that are encouraged on the keto diet include fish and seafood, meat and poultry (in moderation), eggs, non-starchy vegetables (like broccoli, zucchini, and bell peppers), avocados, berries, nuts and seeds, high-fat dairy products (like cheese and butter), olive oil and other oils, and high-cocoa chocolate.
Foods that are high in carbohydrates should be avoided on the keto diet. This includes cereal, crackers, rice, pasta, bread, beer, and most fruits.
