The ketogenic, or keto, diet has gained popularity as a weight-loss strategy that involves drastically reducing carbohydrate intake and replacing it with fat. This dietary shift aims to induce ketosis, a metabolic state where the body utilizes fat for fuel instead of glucose derived from carbohydrates. While the keto diet has shown promise in weight management and certain health conditions, understanding its nuances and potential implications is crucial before embarking on this dietary journey.
Understanding the Keto Diet
The keto diet was first used as a treatment for pediatric drug-resistant epilepsy to reduce seizures in the 1920s, when medications alone aren't enough. There are several different styles of keto diets. The goal of the keto diet is to shift the body's primary fuel source from carbohydrates to fat. This is achieved by drastically reducing carbohydrate intake, typically to less than 50 grams per day. By limiting carbs, the body is forced to break down stored fat into ketones, which then become the primary energy source.
Types of Keto Diets
The classic keto diet: This is the original and best-studied of the different diet strategies. All foods must be weighed on a scale to achieve a relative weight distribution of 4 grams of fat for every 1 gram of combined protein and carb eaten throughout the day. In other words, you will likely need to avoid all carb-rich foods (like pasta, potatoes, fruit, etc.). A typical meal might look like half an avocado with a small piece of salmon cooked in a lot of olive oil with a side salad. It will all be topped with a cream sauce made with heavy cream and cheese. This diet generally still requires a scale for weighing food.
The modified keto diet: It's defined by a ratio closer to 3 grams of fat for every 1 gram of combined protein and carb (generally with a focus on more protein than carbs). In other words, you'll still avoid most carb-rich foods except for maybe one or two servings per day.
The user-friendly keto diet: This diet is the more user-friendly keto diet and likely the most popular. These diets generally avoid all starchy foods (pasta, rice, potatoes, bread, corn, peas, beans and legumes). Desserts and any other high-carb foods are also not part of the diet.
Read also: Easy Low-Carb Cheese Crackers
Potential Benefits of the Keto Diet
Weight Loss: Research suggests that the keto diet helps people cut calories because the diet doesn't include many foods that people are likely to overeat.
Brain Health: The keto diet can show positive results for helping the brain. It's been used for years to treat epilepsy. Researchers are looking to see if the keto diet can help treat age-related brain decline and potentially Alzheimer's disease. There are many different theories as to why the keto diet may be beneficial for brain health. These include the direct benefit from the presence of ketone bodies, especially one called beta hydroxybutyrate.
Potential Risks and Considerations
Difficulty Maintaining: However, it can be difficult to transition off of the keto diet without regaining weight. That's because people typically start eating more high-carb foods.
Nutrient Deficiencies: The keto diet is very low in carbs which means you can't eat many fruits and vegetables. Most people following a strict keto diet should take a multivitamin with minerals to ensure they're meeting those vitamin and mineral needs.
Heart Health: There are mixed results in studies that examine the specific effects of the keto diet on heart health. This is likely because much of it depends on individual food choices. Before starting the keto diet, you should get a blood test to look at your lipids. Some people will actually find that their high-density lipoproteins (HDL) - the good cholesterol - go up and their triglycerides go down.
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Gastrointestinal Issues: Constipation is likely the greatest long-term complication of the keto diet because of a low fiber intake. Fiber is a form of carb that is digested not by our human cells, but by the microbes in our gut. Any high-fiber foods (like beans, whole grains, and certain fruits) are also high in carbs, which is not typically part of the keto diet.
Bone Health: There can be issues with bone health when people switch to low-carb keto diets. Researchers see that markers for bone breakdown are higher and markers for bone building are lower.
Keto Flu: Also, when people start the keto diet, they go through the keto flu. Keto flu symptoms appear a few days after starting the diet. This eventually goes away once your body adjusts to your eating changes.
Cheese: A Keto-Friendly Staple
Cheese can add flavor, variety, and new textures into your meals. For that reason, certain foods are better suited for the keto diet than others. In particular, cheese is an ideal keto food due to its high fat, moderate protein, and low carb content. Those who follow a keto diet severely limit their carbohydrate intake. Further, keto dieters typically prioritize foods that are high in fat to make up for the calories they miss out on when restricting carbs. This means cheese is an excellent food option because most types are high in fat, moderate in protein, and low in carbs.
Best Cheese Choices for Keto
These cheeses boast a high fat content and are minimally processed, so they’re a perfect match for the keto diet.
Read also: Cottage Cheese Keto Guide
Cheddar Cheese: Cheddar is a popular yellow cheese. Varieties range in flavor from sharp to mild, so most people can find a type that suits their taste preferences. With a perfect balance of acidity and creaminess and a fairly low melting point, it’s great for melting atop sandwiches, lettuce-wrapped burgers, low carb bread, and casseroles.
Gouda: Gouda is a slightly sweet, creamy, yellow-hued cheese made from cow’s milk. Gouda has a fairly low melting point, so it can be used to top burgers or added to your favorite keto mac and cheese recipe.
Goat Cheese: Goat cheese, also known as chevre, is a creamy cheese made from goat’s milk. It boasts a tart flavor that is sometimes described as gamy or earthy. While not particularly good for melting, goat cheese works well in appetizers, salads, casseroles, and omelets. In addition, goat cheese is lower in lactose than many other kinds of cheese made from cow’s milk. As such, people with lactose intolerance may be better able to digest it.
Blue Cheese: Blue cheese is a unique cheese. It’s made using cultures of a specific type of mold to develop deep flavors and a creamy texture. Blue cheese is great when added fresh to salads, blended into a dip, or made into a sauce to enjoy with vegetable noodles or steaks.
Parmesan cheese: Parmesan cheese is a high-protein option. It contains about 10 grams of protein per ounce.
McCall's Irish Grassfed Cheddar is not only a delicious addition to any dish, but it’s also packed with the right nutrients to keep you feeling satisfied. Grass-fed cheddar has a natural, rich flavor and is higher in omega-3 fatty acids and vitamin K2 compared to conventionally produced cheeses, giving you a nutritious option that complements your low-carb goals.
Here’s why McCall’s Irish Grassfed Cheddar is a perfect fit for your keto resolutions: Cheese, in general, is naturally low in carbs, and McCall’s Irish Grassfed Cheddar is no exception.
If you're looking for easy and satisfying keto-friendly snacks to help you stay on track with your New Year’s resolution, here are a few ideas that feature McCall’s Irish Grassfed Cheddar:
Cheese and Charcuterie Plate: Pair McCall's Irish Grassfed Cheddar with a selection of your favorite cured meats like prosciutto or salami. Add some olives and a handful of nuts, and you've got a delicious and satisfying snack that fits perfectly into your keto plan.
Cheddar-Stuffed Avocados: Cut an avocado in half, remove the pit, and fill the center with crumbled McCall's Irish Grassfed Cheddar. Top with some salsa or a drizzle of olive oil for a refreshing, creamy, and nutritious keto snack.
Cheese Crisps: For a savory crunch, bake small piles of McCall's Irish Grassfed Cheddar on a baking sheet until golden brown. These cheese crisps are an excellent alternative to chips or crackers and are totally keto-friendly. You can bake small piles of McCall's Irish Grassfed Cheddar on a baking sheet until golden brown.
Cheddar and Veggie Sticks: Pair McCall’s Irish Grassfed Cheddar with crunchy low-carb veggies like cucumber, celery, and bell peppers for a light yet satisfying snack. The creamy cheese balances the fresh vegetables perfectly.
In addition to snacking, McCall’s Irish Grassfed Cheddar can easily be incorporated into your keto meals. Here are a few ideas to inspire your keto meal prep:
Keto Mac & Cheese: Swap out traditional pasta for zucchini noodles or cauliflower rice and mix in a generous helping of McCall’s Irish Grassfed Cheddar for a cheesy, low-carb comfort dish.
Cheddar-Crusted Chicken: Coat chicken breasts in crushed almonds or pork rinds, then top with shredded McCall’s Irish Grassfed Cheddar and bake.
The Big Moo Baked Cheese is an excellent choice for someone following the keto diet. It contains zero carbs, making it a great way to hit your macros - 1 ounce (oz) of The Big Moo Baked Cheese also offers 110 calories, 9 g of fat, 0 carbs, and 7 g of protein. The Big Moo Baked Cheese is a good source of fat because it does not contain any non-keto ingredients and is minimally processed. It is made from only three ingredients: cream line milk, salt, and enzymes. The Big Moo Baked Cheese comes from pasture raised cows and does not contain harmful ingredients like non-keto sweeteners, refined oils, additives, or preservatives. It’s very difficult to get enough protein on a Vegetarian Keto diet and The Big Moo is a great way to fulfill the protein and fat requirements.
Cheeses to Limit or Avoid
While most cheeses fit well into the keto diet, some types are not ideal due to their nutrient ratios and level of processing.
Cottage Cheese: While cottage cheese is generally considered a healthy cheese option, its nutrient profile doesn’t work well with the keto diet. While it’s not particularly high in carbs, even small amounts add up quickly. Thus, it’s best not to eat too much cottage cheese when on a keto diet.
Low Fat Cheese: Considering that the keto diet focuses on high fat, low carb foods, it’s best to avoid low fat cheese varieties. If your goal is to fuel your body with fat through ketosis, you should stick to full-fat cheese.
Processed Cheeses: Another cheese category you’ll likely want to avoid if following a keto diet is processed cheeses. This includes varieties like American cheese, spray-can cheese, and other products that contain a mix of cheese and noncheese ingredients. A high intake of processed foods has been associated with an increased risk of cardiovascular and other diseases. That means you should limit how many processed foods you eat, regardless of whether you follow the keto diet.
Cheeses that don’t make the cut for being high in protein include cheese spreads, cottage cheese, ricotta cheese, and pretty much anything called “cheese” that comes in a can or squirt bottle.
Additional Considerations
Cheese Quality: There is a vast difference between high-quality organic cheese, made using traditional methods, and mass-produced factory-farmed cheese. Natural milk is not homogenized. Cheese made with homogenized milk is less healthy than cheese made with whole, non-homogenized milk. When cheese is made locally using traditional methods, it doesn’t have that issue.
Raw Milk Cheese: Opt for cheese made with raw milk. It’s probiotic, contains enzymes that help you digest dairy, and has all of its nutritional benefits intact.
Grass-Fed Cheese: Grass-fed cheese is a big deal because cows are supposed to eat grass.
Additives: Cheese singles and pre-shredded cheese contain artificial preservatives and added starches to keep them from sticking together.
Vegan Cheese: While almond milk, coconut milk, and other non-dairy milks are usually keto-friendly, most vegan cheeses are not. That’s because they’re often made with soy, which is not a healthy choice for a keto diet. Typically, cheese substitutes also contain less fat and more carbs than real cheese.
Dairy Sensitivities
Lactose, a sugar found in milk, is the most common cause of dairy sensitivities. Some people lose the ability to produce lactase after infancy, while others continue to create it their whole lives. Lactase production is mostly genetic. Lactose intolerance affects 90% of people of East Asian descent, and also commonly affects people with West African, Arab, Jewish, Greek, and Italian ancestry. While most people have heard about lactose intolerance, a lesser-known culprit in dairy sensitivities is casein.
If you do have a dairy sensitivity, you may want to ditch dairy altogether. Whether you have a known dairy sensitivity or not, Dr. Don’t change any other variables, and take note of any changes in your health after you cut out dairy products. Although digestive issues are the most noticeable symptoms, dairy sensitivities don’t just affect the gut. After 30 days, take note of how you feel. The final step is to slowly and systematically reintroduce healthy cheeses and other keto-approved dairy foods. If you have a casein intolerance, you may be able to eat A2 cheese. A2 cheeses are made using milk from specially bred cows whose milk contains less A1 casein.
If you find that your results are plateauing while on keto, you may want to take it easy on the cheese, says April Kelly, RDN, founder of Orange County Nutrition Coaching in Newport Beach, California. “Sometimes people lose weight much quicker and feel better when they take out dairy,” she says. If you find you tolerate it okay, there’s no reason to omit it; but if you’re struggling with gastrointestinal side effects or water retention - or if you find that you’re not losing weight despite being in ketosis - it may be time to discuss the role of dairy in your diet with your healthcare team.
Incorporating Cheese into a Keto Diet
When most people think of a ketogenic diet, they think of bunless burgers covered in melted cheese, chunks of cheddar cheese with bacon and eggs, and even sugar-free ice cream. As long as you keep your net carbs (and thus, your total carbs) low, you can eat a lot of high-fat foods on a keto diet. Most people adopt a keto diet to feel better, improve their energy levels, or lose weight. Because keto and low-carb diets differ from the standard American diet, a common question keto beginners have is which foods are acceptable. Cheese is delicious, low-carb, and sugar-free.
Cheese Nutrition
Cheese is a dairy product, usually derived from the milk of cows, buffalo, goats, or sheep. It contains the protein and fats from milk. During cheesemaking, cheese is acidified using naturally occurring bacteria, and sometimes by the addition of lemon juice or vinegar. There are thousands of different cheeses from around the world. Most yellow or red cheeses get their color from the addition of annatto, which is an orange-red dye obtained from the seeds and pulp of a tropical tree called achiote. The nutritional profile of cheese varies according to the type of cheese. Cheese is high in fat (including the short-chain fatty acid, butyrate), protein, and calcium. All of these nutrients play essential roles in your body, and most people don’t get enough of them.
Cheese and Weight Loss
Cheese might not be the first food you think of when it comes to weight loss, and yet some research suggests the food may be beneficial for this purpose. For example, in a study on more than 2,500 men who self-reported their intake of dairy products, a higher consumption of cheese specifically was associated with a lower BMI after a five-year follow-up. (That said, cheese is high in calories, and so while it can fit into a weight loss or maintenance diet, it’s best enjoyed in moderation.)
Some studies have also suggested that cheese may benefit certain health outcomes, too. Cheese may be linked to better cognition with age, concluded one observational study.
Baked Cheese might not be the first food you think of when it comes to weight loss, and yet some research suggests it may be beneficial while you are on the ketogenic diet. Ketogenic is a term for a high-fat, moderate protein, low-carb diet that reportedly burns ten times more fat than a standard American diet - even without exercise. The idea is for you to get less fuel from carbohydrates and more calories from protein and fat. You cut back on the carbs that are most easy to digest, like sugar, soda, pastries, and white bread. When you eat less than 50 grams of carbs a day, your body eventually runs out of fuel (blood sugar), typically in 3 to 4 days. One of the best perks of a keto diet is that you can eat lots of baked cheese.
Cheese and Carbohydrates
Yes, cheese does contain carbohydrates, but only in small amounts. The carb content in cheese comes mainly from lactose, a natural sugar found in dairy. Most natural cheeses contain less than one gram of carbohydrates per serving, making them a great option for low-carb diets. Carbohydrates are one of the three essential macronutrients, alongside protein and fat. On nutrition labels, "total carbohydrates" represents the sum of all these types. If you’re looking to cut carbs while still enjoying delicious, flavorful cheese, you’re in luck! Other great options include cream cheese, goat cheese, and havarti, each containing around 1 gram of carbs per ounce. Beyond being low in carbs, cheese is also a great source of protein and can be a healthy snack when needing to refuel.
Cheese will not raise your blood sugar or kick you out of ketosis. By restricting carbs and eating plenty of healthy proteins and fat, your body will go into ketosis.