The ketogenic diet is a diet that is high in fat, moderate in protein, and very low in carbohydrates. Carbohydrates are the body’s main source of energy, but on a strict ketogenic diet, only about 5% to 10% of energy intake comes from carbohydrates. This reduction in carbohydrates causes the body to enter a metabolic state known as ketosis.
Ketosis occurs when the body begins to break down stored fat into ketone bodies as an energy source instead of relying on circulating blood sugar derived from food. Once ketosis is achieved, the majority of cells will primarily utilize ketone bodies for energy until carbohydrate consumption resumes.
In the past, the ketogenic diet was exclusively employed in clinical settings for the purpose of decreasing seizures in children diagnosed with epilepsy.
According to Emily Stone, M.S., RD, the founder of Eat to Enjoy, presently there exists a considerable amount of interest regarding the efficacy of the diet in addressing various neurological conditions, cancer, diabetes, PCOS (polycystic ovary syndrome), obesity, high cholesterol, and cardiovascular disease. Additionally, individuals follow the keto diet for weight loss purposes.
If you understand that keto is a diet that involves consuming very low amounts of carbohydrates, high amounts of fat, and moderate amounts of protein, it can still be difficult to know which foods are allowed. This guide provides information on what foods you are allowed to eat, what foods you should restrict, and what foods you can consume in moderation while following a ketogenic diet.
Foods you can eat on the ketogenic diet
1. Cheese
Cheese is a great choice for the ketogenic diet because it contains no carbohydrates and is high in fat. Additionally, it is a good source of protein and calcium. It is worth noting that a 1-ounce slice of Cheddar cheese has approximately 5 grams of saturated fat, which the American Heart Association advises to limit in order to reduce the risk of heart disease.
2. Plain greek yogurt and cottage cheese
Yogurt and cottage cheese are both rich sources of protein and calcium. A serving of plain Greek yogurt, weighing around seven ounces, contains approximately 8 g of carbohydrates and 20 g of protein. Similarly, a serving of cottage cheese, weighing approximately eight ounces, has slightly higher than 6 g of carbohydrates and 28 g of protein.
In Nutrients, a study conducted in 2019 demonstrated that both protein and calcium possess the ability to decrease appetite and stimulate the feeling of fullness. Opting for yogurts and cottage cheese with higher fat content can contribute to prolonged satiety, making full-fat products compatible with the ketogenic diet.
3. Eggs
Two large eggs contain over 12 g of protein and zero carbohydrates, making them high in protein, B vitamins, minerals, and antioxidants.
A 2020 study published in the International Journal of Environmental Research and Public Health suggested that eggs enhance feelings of satiety. Additionally, a 2020 study in Clinical Nutrition indicated that eggs possess antioxidants including lutein and zeaxanthin, which contribute to the preservation of eye health.
4. Unsweetened coffee and tea
Plain coffee and tea are considered suitable for the keto diet since they do not contain any carbohydrates, fat, or protein.
Additionally, a European Journal of Preventative Cardiology study conducted in 2022 reveals that consuming 2-3 cups of coffee daily decreases the likelihood of developing cardiovascular disease. Furthermore, tea contains antioxidants, a lower caffeine content compared to coffee, and numerous beneficial attributes that potentially safeguard against cancer, prevent hypertension and high blood sugar, as well as enhance cognitive abilities.
5. Dark chocolate and cocoa powder
Ensure that you examine the label on these products, as the quantity of carbohydrates varies depending on the type and quantity you consume. Cocoa is often referred to as a “superfruit” due to its high antioxidant content. Moreover, dark chocolate is known to contain flavanols, which, as per a review published in the Journal of the American College of Nutrition in 2018, have the potential to lower blood pressure and maintain artery health, consequently lowering the risk of heart disease.
6. Low-carb weggies
Non-starchy vegetables possess a reduced amount of calories and carbohydrates, while containing a significant amount of essential nutrients such as vitamin C and various minerals.
In addition, these vegetables possess antioxidants that serve to safeguard against free radicals that can harm cells. It is recommended to choose nonstarchy vegetables that have fewer than 8 grams of net carbs per cup. Net carbs are determined by subtracting fiber from the total amount of carbohydrates. Examples of vegetables that meet this criterion include broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach.
7. Seafood
Fish and shellfish are considered to be highly compatible with the keto diet. In addition to being low in carbohydrates, salmon and other fish offer an abundance of B vitamins, potassium, and selenium. The carbohydrate content in shellfish, on the other hand, varies depending on the type. Shrimp and most crabs are carbohydrate-free, while oysters and octopus do contain carbohydrates. It is still permissible to include these foods in the keto diet, but one must diligently monitor and track the carb intake to ensure it remains within the acceptable range.
Salmon, sardines, mackerel, and other fatty fish, are known for their high omega-3 fat content. These fats have been linked to reduced insulin levels and improved insulin sensitivity in individuals who are overweight or have obesity.
The American Heart Association advises adults over 18 years old to consume 8–10 ounces of seafood every week to promote better brain health and reduce the likelihood of disease.
8. Meat and poultry
On the keto diet, meat and poultry are considered essential foods.
Fresh meat and poultry do not contain any carbohydrates and are abundant in B vitamins and various essential minerals. Moreover, they serve as an excellent source of high-quality protein, which can potentially aid in maintaining muscle mass while following a significantly low carbohydrate diet. A small study conducted on older women discovered that consuming a diet rich in fatty meat resulted in an increase of 8% in HDL (good) cholesterol levels compared to a low-fat, high carbohydrate diet.
If it is possible, selecting grass-fed meat may be advantageous as it contains higher levels of omega-3 fats and conjugated linoleic acid (CLA) in comparison to meat sourced from grain-fed animals.
9. Cream and half-and-half
Cream is the result of separating the fatty portion from fresh milk during milk processing. On the contrary, half-and-half is a mixture of equal parts cream and whole milk. These dairy products, being high in fat and low in carbs, are well-suited for a keto diet.
Butter and cream, like other fatty dairy products, contain CLA, which may aid in fat loss. However, it is advisable to consume cream and half-and-half in moderation.
The American Heart Association’s 2021 dietary guidance advises individuals to restrict their consumption of foods that are rich in saturated fat. Substituting animal and dairy fat with fats derived from plants or polyunsaturated fats is associated with a reduced chance of developing cardiovascular disease and having a stroke.
There are studies indicating a potential weaker connection between high fat dairy products and heart disease. Additionally, some studies propose that consuming moderate amounts of high fat dairy could potentially lower the risk of heart attack and stroke. Nonetheless, the evidence currently available is insufficient to draw a definitive conclusion.
The topic of whether to use cream or half-and-half in coffee or as keto options in cooking is still a subject of debate and can be influenced by various factors like the extent of food processing.
10. Peppers
There are various types of peppers suitable for the keto diet, all of them considered as vegetables in cooking even though they are technically fruits.
When preparing recipes, small hot peppers provide spice, and jalapeños are perfect for creating keto-friendly appetizers. Various dishes can be made using larger, mild peppers like bell peppers and poblanos, or they can be stuffed to produce tasty low carb main dishes.
Peppers are known for being abundant in vitamin C and can provide 107% of the daily value (DV) of this nutrient, as demonstrated by a single bell pepper.
11. Summer squash
Summer squashes, including yellow squash and zucchini, possess great versatility and minimal carbohydrate content. In particular, zucchini is highly favored within the keto community. By utilizing a spiralizer, one can transform zucchini into noodle-like strands, serving as an exceptional replacement for traditional pasta or noodles.
Zucchini can be grated to serve as a substitute for rice or added to baked goods without changing the taste. Another option is to thinly slice zucchini with a mandoline and combine it with olive oil, salt, and pepper for a chilled salad.
12. High fat veggies
Avocados and olives are distinctive among vegetables due to their relatively high fat content, despite being classified as fruits. Additionally, they possess fiber and have a low amount of net carbs. The primary antioxidant in olives, known as Oleuropein, possesses anti-inflammatory qualities and has the potential to safeguard your cells against harm.
In terms of logical progression, one study revealed that individuals who consumed one avocado each day observed enhancements in factors associated with heart health risks, like decreased levels of LDL (bad) cholesterol.
13. Olive oil
Olive oil has remarkable advantages for your heart as it is rich in oleic acid, a monounsaturated fat that has been shown to reduce factors that increase the risk of heart disease.
Furthermore, extra-virgin olive oil is abundant in polyphenol antioxidants, which are plant compounds that support heart health by reducing inflammation and enhancing artery function. Being solely composed of fat, olive oil is devoid of any carbohydrates. It serves as an excellent foundation for both salad dressings and nutritious mayonnaise.
Olive oil is not as stable at high temperatures as saturated fats. Therefore, it is advisable to utilize olive oil for low heat cooking or incorporate it into dishes after they have been cooked.
Coconut oil and avocado oil are also recommended for keto diets, alongside other exceptional plant-based oils.
