The ketogenic (keto) diet has surged in popularity as an effective approach to weight loss, fat loss, and overall well-being. This high-fat, moderate-protein, and very low-carbohydrate eating plan shifts your body's metabolism from burning glucose to burning fat for fuel. This article provides a comprehensive cheat sheet to help you navigate the keto diet successfully, understand the principles behind it, and make informed food choices.
Understanding the Keto Diet
The ketogenic diet is designed to shift your metabolism from relying on glucose to burning fat for fuel. When carbohydrate intake is limited, the body breaks down fat into ketones, an efficient alternative energy source produced by the liver. Once ketones start to enter the bloodstream and begin to fuel the cells, your body enters a metabolic state known as ketosis. Vital organs such as the heart, brain, and muscles actually prefer using ketones over glucose, making ketosis not only effective but also metabolically beneficial.
How Keto Works
By heavily restricting carbs, your body’s primary fuel source, your body begins to burn your fat stores for fuel instead, which produces ketones. To initiate and maintain ketosis, it’s essential to keep blood sugar and insulin levels stable. This is typically achieved by limiting net carbohydrate intake to 20 to 50 grams per day. The longer you remain in ketosis, the more efficiently your body adapts to burning fat as its primary energy source. This metabolic shift supports sustainable weight loss, stable energy levels, enhanced mental clarity, improved mood, and better memory function.
Macronutrient Ratios
To stick to these macronutrient ratios, people may benefit from meal planning. Though various sources report different percentages, a keto diet includes approximately:
- 55% to 60% fats
- 30% to 35% protein
- 5% to 10% carbohydrates
As you can see, the macronutrient ratios of your keto meals can vary depending on your personal needs.
Read also: Easy Low-Carb Cheese Crackers
Healthy Keto vs. Traditional Keto
While effective for its intended purpose, early versions of this diet lacked a focus on meeting nutritional needs. Achieving ketosis is just one aspect of promoting well-being, as the body also depends on a broad spectrum of vitamins, minerals, and antioxidants to support optimal physiological function and overall health. Simply following a high-fat, low-carb diet without considering nutrient quality can lead to poor nutrition and deficiencies, especially if it includes processed foods, unhealthy trans fats, and artificial additives.
Healthy Keto offers a more holistic solution to traditional low-carb approaches as it combines the fat-burning advantages of ketosis with a strong emphasis on minimally processed and nutrient-rich foods. By prioritizing non-genetically modified (GMO) organic vegetables, full-fat organic dairy, pasture-raised eggs, grass-fed beef, organ meats, wild-caught fish, and game meats, Healthy Keto delivers both metabolic benefits and comprehensive nutrition.
Keto-Approved Foods
On the ketogenic diet, fat serves as your body’s primary source of fuel. Getting the right amount of keto fats and choosing the right types is essential for long-term keto success. Fat offers more than just energy. Because high-fat foods are digested significantly slower than carbohydrates, fat helps keep you full for longer periods, making it an effective tool for appetite control and weight loss. There are several types of dietary fats, including saturated, monounsaturated, and polyunsaturated fats. Saturated fats are commonly found in many nutrient-rich, keto-friendly whole foods and can be part of a well-formulated ketogenic diet. For optimal health, include a wide variety of nutrient-dense fats, with a focus on heart-healthy monounsaturated fats.
Here's a detailed list of foods you can enjoy on a keto diet:
Meats and Poultry
- Chicken
- Grass-fed beef
- Organ meats
- Pork
- Turkey
- Venison
Fish
- Herring
- Mackerel
- Wild salmon
Eggs
- Whole eggs (pastured and organic when possible)
Eggs are an excellent food on keto because they’re low in carbs, high in healthy fats, and packed with essential nutrients.
Read also: Keto Calorie Counting: A Detailed Guide
Dairy
- Butter
- Cream
- Whole fat yogurt
- Whole fat cheeses, including Cheddar, goat cheese, and mozzarella
Nuts and Seeds
- Macadamia nuts
- Pecans
- Almonds
- Chia seeds
- Flaxseeds
- Peanuts
- Pumpkin seeds
- Walnuts
- Unsweetened nut butters
Oils and Fats
- Avocados
- Coconut products
- Olives
- Fruit and nut oils, such as avocado, coconut, olive, and sesame
Vegetables
- Asparagus
- Broccoli
- Cauliflower
- Onions
- Celery
- Eggplant
- Leafy greens
- Mushrooms
- Tomatoes
- Peppers
- Other nonstarchy vegetables
Condiments
- Herbs and spices
- Lemon juice
- Mayonnaise with no added sugar
- Salt and pepper
- Vinegar
- Salad dressings with no added sugar
Drinks
- Almond or flax milk
- Bone broth
- Unsweetened teas or coffees
- Still or sparkling water
Occasional Indulgences
- Bacon
- Berries
- Low carb alcohol, such as vodka
Foods to Limit or Avoid
To maximize the benefits of Healthy Keto, it’s crucial to avoid foods that can disrupt ketosis. While small amounts of carbohydrates are acceptable, you should keep your daily net carb intake below 50 grams to maintain ketosis.
Here's a list of foods to limit or avoid:
Meats
- Breaded or processed meats
Dairy
- Ice cream
- Milk
- Nonfat or sweetened yogurt
Fish
- Breaded fish
Nuts and Seeds
- Chocolate-covered nuts
- Sweetened nut butters
- Cashews
Oils and Fats
- Margarine
- Shortening
- Vegetable oils, including canola and corn oil
Vegetables
- Butternut squash
- Corn
- Potatoes
- Sweet potatoes
- Pumpkin
- Other starchy vegetables
Fruits
- Bananas
- Citrus fruits
- Dried fruits
- Grapes
- Pineapples
Beans and Legumes
- All beans
- Lentils
- Chickpeas
Condiments
- Barbecue sauce
- Ketchup
- Maple syrup
- Sweet dipping sauces
- Salad dressings with added sugar
Grains and Grain Products
- Baked goods
- Bread
- Breakfast cereals
- Crackers
- Oats
- Pasta
- Rice
- Wheat
Drinks
- Beer
- Fruit juices
- Soda
- Sports drinks
- Sugary alcoholic drinks
- Sweetened tea
Other
- Candy
- Coconut sugar
- Fast food
- Sugar
Keto Meal Planning
Planning meals on the keto diet can help people adhere to the correct macronutrient ratios, meet fiber goals, and prevent hunger. Meal plans may help people get used to the diet or stick with it.
Sample 7-Day Keto Meal Plan
Below is a sample 7-day keto meal plan. People can tailor these meals and snacks to their liking, but they should be careful not to exceed their total carbohydrates daily.
Monday
- Breakfast: Egg muffins with Cheddar cheese, spinach, and sun-dried tomatoes.
- Lunch: Spiced cauliflower soup with bacon pieces or tofu cubes.
- Dinner: Garlic and herb-buttered shrimp with zucchini noodles.
- Snacks: Roast turkey and cucumber rolls ups and sticks of celery and pepper with guacamole.
Tuesday
- Breakfast: Scrambled eggs on a bed of sautéed greens with pumpkin seeds.
- Lunch: Chicken mayonnaise salad with cucumber, avocado, tomato, almonds, and onion.
- Dinner: Beef stew with mushrooms, onions, celery, herbs, and beef broth.
- Snacks: Olives and a smoothie with almond milk, nut butter, chia seeds, and spinach.
Wednesday
- Breakfast: Omelet with mushrooms, broccoli, and peppers.
- Lunch: Avocado and egg salad with onion and spices, served in lettuce cups.
- Dinner: Cajun spiced chicken breast with cauliflower rice and Brussels sprout salad.
- Snacks: Nuts, and slices of cheese and bell peppers.
Thursday
- Breakfast: Smoothie containing almond milk, nut butter, spinach, chia seeds, and protein powder.
- Lunch: Shrimp and avocado salad with tomatoes, feta cheese, herbs, lemon juice, and olive oil.
- Dinner: Garlic butter steak with mushrooms and asparagus.
- Snacks: A boiled egg and flax crackers with cheese.
Friday
- Breakfast: 2 eggs, fried in butter, with avocado and blackberries.
- Lunch: Grilled salmon with a salad of mixed leafy greens and tomato.
- Dinner: Chicken breast with cauliflower mash and green beans.
- Snacks: Kale chips and slices of cheese and bell peppers.
Saturday
- Breakfast: Scrambled eggs with jalapeños, green onions, and tomatoes sprinkled with sunflower seeds.
- Lunch: Tuna salad with tomatoes and avocado plus macadamia nuts.
- Dinner: Pork chops with nonstarchy vegetables of choice.
- Snacks: Celery sticks with almond butter dip and a handful of berries and nuts.
Sunday
- Breakfast: Yogurt with keto-friendly granola.
- Lunch: Grass-fed beef burger (no bun) with guacamole, tomato, and kale salad.
- Dinner: Stir-fried chicken, broccoli, mushrooms, and peppers, with homemade satay sauce.
- Snacks: Sugar-free turkey jerky and an egg and vegetable muffin.
Keto for Vegetarians and Vegans
It may be challenging for vegetarians and vegans to follow a keto diet, as they may usually get many of their calories from carbohydrates. Even sources of nonanimal protein, such as lentils and beans, can be relatively high in carbs. In the standard keto diet, animal products tend to make up a large portion of meals because these foods are naturally high in fat, high in protein, and low in carbohydrates. Though challenging, it is possible to follow a vegetarian or vegan keto diet. Those who do not eat meat or fish can replace these products with high fat plant-based foods. Vegetarians can also eat eggs and some forms of dairy as part of the diet.
Read also: Magnesium Supplements for Keto
Tips for Sticking to the Keto Diet
The following tips may help people stick to the keto diet:
- Set a start date.
- Reorganize the pantry and refrigerator so they do not contain high carbohydrate foods.
- Make a weekly meal plan. This is key to eating balanced meals and preventing hunger.
- Stock up on keto-friendly foods and beverages.
- Read product labels carefully and check the ingredients list and carb content of each item.
- Prepare meals ahead of time and freeze or refrigerate them in batches.
- If hunger pangs occur regularly, try eating five or six small meals instead of three large ones.
- To avoid “keto flu” in the early stages, drink plenty of fluids and supplement with electrolytes.
- Consider temporarily reducing physical activity during the first week or two while the body adjusts to the new diet.
- Discuss any queries or concerns with a doctor or dietitian.
Calculating Net Carbs
In addition to having a food list handy, it’s a good idea to know how to calculate carbs for any food. To check a carb count, you’ll need to locate the Nutrition Facts label on a package of food. It’s usually on the back or side. If you eat multiple servings, multiply the net carb count by how many servings you ate to determine how many net carbs you consumed.
Addressing Common Keto Concerns
Dirty Keto
Dirty keto allows foods that fit your carb limits, including processed and packaged items. While dirty keto may help achieve some weight loss, it often lacks the essential nutrients found in minimally processed foods.
Cheat Days
Cheat days aren’t advisable on keto as they disrupt ketosis, and it may take several days to get back into fat-burning mode.
Keto Sweet Snacks Examples
Looking for keto sweet snacks that fit your keto lifestyle? You don’t have to wait for fall to indulge in the delightful flavors of pumpkin and spice. Traditional desserts are typically high in sugar and grain flour, making them unsuitable for keto. Certain sugar alcohols, such as erythritol and xylitol, are keto-friendly and have minimal effect on blood sugar.
Low Carb Diet Variations
There are several types of low carb diets, and they differ based on the amount of carbs permitted each day. A typical low carb diet usually contains less than 26% of total daily calories from carbs. For those following a 2000-calorie diet, this equals fewer than 130 grams (g) of carbs per day.
Here are a few of the most popular low carb eating patterns:
- Ketogenic (keto) diet: This low carb, high fat eating pattern limits daily carb intake to less than 5-10% of total calories, or around 20-50 g of carbs.
- Atkins diet: During the first phase of this diet, carb intake is limited to about 20 g per day, depending on which plan you choose. Over the duration of the diet, your intake gradually increases but typically doesn’t exceed 100 g per day.
- South Beach diet: Besides reducing carb intake, this diet encourages you to eat lean meats and heart-healthy fats. During the initial phase, grains and fruits are also off-limits.
- Paleo diet: This diet mimics the eating patterns of our hunter-gatherer ancestors and is naturally low in carbs.
- Dukan diet:The diet restricts carbs while being high in protein and low in fat. It’s divided into four phases to help you reach your weight loss goals.