Dante Carrillo
The ketogenic diet is a high-fat, moderate-protein and very low-carbohydrate diet. The diet typically consists of 70–80% fat, 10–20% protein, and 5–10% carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body uses fat for energy instead of carbohydrates. Foods that can be eaten on a keto diet include meat, fish, eggs, cheese, non-starchy vegetables, nuts, seeds, and berries. The keto diet is popular among people trying to lose weight, but it is not suitable for everyone and can lead to nutrient deficiencies if not carefully managed.
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What You'll Learn
Meat, poultry, and eggs
When choosing meat, opt for grass-fed meat where possible as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals. Processed meats like bacon and sausage are allowed on keto but are not the best for your heart and may increase your risk of certain cancers. Therefore, it is recommended to choose chicken, fish, and beef more often and limit processed meats.
Eggs are also a staple food in the keto diet. They are high in protein, B vitamins, minerals, and antioxidants. One large egg (50 g) contains less than 1 g of carbohydrates and over 6 g of protein. Eating eggs has been shown to trigger hormones that increase feelings of fullness. It is important to eat whole eggs rather than just egg whites, as most of an egg's nutrients are found in the yolk. This includes the antioxidants lutein and zeaxanthin, which are important for eye health. While egg yolks are high in cholesterol, they do not appear to increase the risk of heart disease.
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Fish and shellfish
Tuna is another versatile fish that can be included in a keto diet. It is packed with essential nutrients like selenium, vitamin B12, vitamin D, and fatty acids. Tuna steaks can be grilled, pan-fried, or broiled. Mahi-mahi is also a good choice as it is low in fat but high in protein and omega-3 fatty acids. It has a mild, sweet flavor and can be grilled, baked, or pan-fried.
Other types of seafood that are keto-friendly include shrimp, scallops, cod, and lobster. These options are high in protein and low in carbohydrates. However, it is important to note that shrimp have a higher cholesterol level, so they should be consumed in moderation.
When following a keto diet, it is recommended to consume a variety of fish and shellfish to ensure you are getting a range of nutrients. Aim to eat at least two 3-ounce servings of fatty fish per week to reap the full benefits of including seafood in your keto diet.
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Dairy and cheese
Cheese is a popular choice for those on a keto diet because it contains high fat, moderate protein, and low carb content. There are many varieties of cheese that are considered keto-friendly, including mozzarella, gouda, brie, muenster, Monterey Jack, mascarpone, provolone, cheddar, cream cheese, parmesan cheese, and ricotta. These cheeses can be enjoyed in moderation as part of a keto diet. For example, Dr. Eric Westman recommends limiting cheese of all types to less than 4 ounces (116 grams) per day.
Other dairy products that are suitable for a keto diet include butter, Greek yogurt, and sour cream. Butter is a rich source of fat-soluble vitamins, including vitamin A, D, E, B12, and K2. Greek yogurt is high in protein and fat, with minimal carbs, and has been shown to decrease appetite and promote feelings of fullness. Sour cream is also suitable for a keto diet, as it contains about 19 grams of fat and 4.6 grams of carbs per 100-gram serving.
It is important to note that some people may be lactose intolerant or have a milk allergy, in which case they should avoid dairy products or choose low-lactose options in small amounts. Additionally, dairy products that are high in lactose, such as milk and flavored yogurt, can raise blood sugar and insulin levels, so they may not align with the goals of a keto diet.
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Vegetables and fruits
A ketogenic diet is a very low-carb diet with numerous health benefits. While following a keto-friendly diet can feel restrictive, there are certain fruits and vegetables you can still eat.
Fruits
Generally speaking, fruits that are low in carbohydrates are suitable for a keto diet. Fruits have naturally occurring sugars that add to daily carb intake, but they also offer many nutrients important for daily body functions. Research shows that getting enough fruit is important for reducing the risk of certain cancers and chronic conditions.
Olives are an excellent fruit choice when following a keto diet because they are higher in fat than carbs. Ten large olives contain 2.7 grams of carbs. A 100-gram serving of olives contains 6 grams of carbs.
Other fruits that are considered keto-friendly include avocados, tomatoes, watermelon, berries, cantaloupe, and peaches. These fruits are relatively low in net carbs and can be enjoyed in moderation as part of a well-rounded ketogenic diet.
Vegetables
When it comes to vegetables, not all are created equal on a keto diet. Some vegetables are higher in carbs and should be limited or avoided, while others are lower in carbs and can be enjoyed more freely.
Vegetables that are considered keto-friendly include leafy greens such as lettuce, spinach, cabbage, and other greens. These vegetables are not only low in carbs but also packed with nutrients.
Other keto-friendly vegetables include broccoli, mushrooms, and bell peppers (especially green and red ones). These vegetables can be prepared and cooked in various ways to make them taste amazing while still adhering to the keto diet.
It is important to note that some vegetables, like butternut squash, brussels sprouts, green beans, and carrots, are higher in carbs. While these vegetables can still be included in a keto diet, it is necessary to be mindful of portion sizes and the overall carb count.
Additionally, vegetables can be used as a vehicle for adding healthy fats to a keto diet. Cooked vegetables can be seasoned with butter or sautéed or roasted in oils such as coconut oil, avocado oil, or ghee. Dipping vegetables in salad dressings or adding olive oil to a salad are also great ways to incorporate healthy fats.
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Nuts, seeds, and oils
When it comes to oils, olive oil is a healthy source of fat and contains no carbohydrates. It has been shown to protect against heart disease and certain cancers. Avocado, canola, nut, and seed oils, such as flax and hemp oil, are also good options. Some oils, like avocado, sunflower, and rice bran oil, are more stable when cooking at high heat.
While nuts, seeds, and oils can be a great addition to a keto diet, it is important to remember that they tend to be high in fat and calories, so moderation is key. Additionally, if you are transitioning to a keto diet, you may want to introduce nuts and seeds slowly, as it can be easy to overindulge.
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Frequently asked questions
The keto diet, or ketogenic diet, is a high-fat, 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.
Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like broccoli, cauliflower, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.
Foods that should be avoided on the keto diet include bread, rice, pasta, potatoes, beans, baked goods, sweets, juice, and most fruits.
The keto diet is often used for weight loss and has also been shown to have positive effects on epilepsy, diabetes, and Alzheimer's disease.
Some possible side effects of the keto diet include bad breath, hair loss, and damaged gut health. It is also very challenging for most people to keep it up for the long haul.
