Keto is a great way of losing weight and enjoying health benefits. The rule of thumb with keto is to keep your carbohydrate on the low, and your fat intake on the high. And knowing what to eat and what to avoid will make following your keto diet even easier.
The ultimate goal of keto dieting is to achieve nutritional ketosis. This is when your body burns stored fat for fuel instead of carbohydrates and sugar. Reaching this state of metabolism will require you to keep your carb intake as low as possible and focussing on getting the majority of recommended calories from fat. Ideally, you should stay below 20 grams of net carbs per day.
Follow this guide to know what foods will help you stay on top of your keto plan and what foods you should avoid.
Foods to Eat
Fish and seafood
Seafood is a great source of vitamins, minerals, and omega-3s. Most seafood, especially fatty fish like salmon, is virtually carb-free, thus suited for keto dieting. It is best to stick to smaller fish like sardines, mackerel and herring if you have concerns about mercury or other toxins. Also, avoid breading your fish as it will add a great ton of carbs.
Please know that shellfish can vary in their carb count depending on their type. For instance, while shrimps and crabs are carb-free, other types may contain carbs. Therefore, as much as seafood suits your keto-diet, choose wisely.
Low-carb vegetables
Besides being rich in nutrients, like vitamin C and several minerals, vegetables are a great low carb source. When selecting vegetables for your keto diet, opt for those that grow above the ground items as below-ground vegetables like potatoes, beets, and yams are more high in carbs.
Vegetables are a tasty way to add fats to your diet. Fry them with butter or cream, and add olive oil to your salads. Olive oil is great to use for low-heat cooking.
Asparagus, lettuce, kale, olives, avocado, broccoli, tomatoes, spinach, peppers, cabbage, green beans, zucchini, eggplant, cucumber, and cauliflower are all excellent low-carb vegetables.
Cheese
Rich in protein, calcium and beneficial acids, cheese is an impressive source of fat in a keto diet. Cheddar, goat cheese, blue cheese, cream cheese, cottage cheese, chevre, mascarpone, parmesan, and mozzarella are some of the cheeses on the keto cheese list.
Meat and poultry
These two are staples in the ketogenic diet and for a reason- they are both excellent high-fat, low-fat foods. With meat and poultry also comes high-quality protein which has been shown to preserve body mass in low-carb diets. If possible, opt for organic and grass-fed meat to enjoy all the omega-3 fats, conjugated linoleic acid and antioxidants it has to offer.
Be aware that this does not mean that you are able to eat endless chunks of meat. Keto dieting calls for high-fat foods low in proteins. Remember, too much protein may prevent the body from getting into ketosis.
Eggs
Whether you prefer them boiled, fried in butter, scrambled, or as omelettes, eggs are perfect keto-friendly food. One large egg contains less than 1 gram of carbs and about 6 grams, making the food ideal for a keto lifestyle. When eating eggs, it is important to eat the complete egg as most nutrients, including antioxidants, are found in the yolk.
Coconut oil
Coconut oil contains lauric acid, which has been shown to promote a sustained level of ketosis. Studies also suggest that it may help with weight loss and belly fat reduction.
Nuts and seeds
Nuts and seeds are excellent snack foods, especially when on keto. Besides, they are also heart-healthy and high in fibre that helps you feel full and keep your calorie intake in check. Nuts and seeds are easy to overeat, therefore try to limit your intake to less than 50 grams.
Berries
As most fruits are high in carbs, they are not ideal for a keto lifestyle. Berries, on the other hand, are an exception. Besides being sweet and loaded with antioxidants, raspberries, blackberries, blueberries, and strawberries are excellent low-carb fruits.
High-fat dairy
Fatty dairy products like butter and cream are excellent fats to incorporate in a ketogenic diet. Try avoiding milk as the milk sugar quickly builds up and may kick you out of ketosis. If you have to add it to your coffee, limit your intake to a maximum of one tablespoon.
Drinks on Keto
Water
Dieting or not, water is the number one drink for healthy living. Enjoy it hot, cold, sparkling, or with natural flavourings like lemons, limes, or cucumber.
Coffee and tea
As long as they are unsweetened, coffee and tea are keto-friendly drinks. Although a small amount of milk or cream is okay, stay away from ‘light’ coffee and tea lattes. These are typically made with non-fat milk and contain high carb flavourings.
Bone-broth
As well as boasting an impressive amount of nutrients, bone broth is also keto-friendly and incredibly easy to make at home. For some extra taste and energy, stir in a little butter.
Foods to Avoid
Fruits
Not all fruits are suitable for your keto diet due to their high sugar content. They are best enjoyed once in a while.
Sugar
Sugar is an enemy of your progress in keto dieting. Soft drinks, sports drinks, fruit juice, candy, cakes, chocolate bars and breakfast cereals are some of the foods that should not be added to your meal plans. Artificial sweeteners also fall on this list, so it’s always important to read labels for hidden sugars in sauces, condiments and other packaged food.
Starchy foods
Bread, pasta, rice, legumes and potatoes (including sweet potatoes) are foods you should aim to avoid on keto. But this does not imply that you can never enjoy a slice of bread or a bowl of pasta. They are good keto-friendly alternatives available including, keto bread and keto pasta.
Beer
Due to the high amounts of carbs, beer is a big no-no. But fortunately there are several low-carb beers worth considering.
Treats for Special Occasions
Alcohol
Wine is, besides a classic source of getting your dose of antioxidants, also an excellent low-carb option. Champagne, whisky, brandy, vodka and cocktails are also safe in keto provided they don’t have any sugar.
Dark chocolate
Chocolate and cocoa are very keto-friendly. It is good to know that the chocolate mentioned here is not your typical milk or white chocolate. Only dark chocolate that contains a minimum of 70% cocoa solids counts as keto-friendly.
Tips for a ketogenic lifestyle
- Invest in good quality and healthy unprocessed food
- Ideally, stay under 20 grams of carbs in your daily intake
- Only eat when you’re hungry and stop when you feel full
Embarking on a ketogenic diet doesn’t have to be daunting. Use the guide above to add keto-friendly foods to your diet and watch your body thank you.
