The ketogenic diet has surged in popularity due to its consistent and long-lasting results. This article provides a detailed guide to understanding portion sizes on the keto diet, helping you achieve and maintain ketosis, promote fat burning, and support overall health and well-being.
Understanding the Keto Diet
The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate eating plan designed to shift your metabolism from relying on glucose to burning fat for fuel. When carbohydrate intake is limited, your 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.
Dr. Berg explains, “Carbohydrates rapidly raise blood sugar levels and stimulate insulin release. Elevated insulin inhibits fat burning and promotes fat storage, which is why high-carb diets are a major contributor to weight gain.” To initiate and maintain ketosis, it’s essential to keep blood sugar and insulin levels stable, 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.
Research highlights the potential role of a low-carbohydrate, high-fat diet in managing and preventing various chronic diseases, such as neurological disorders, obesity, type 2 diabetes mellitus, cancer, intestinal disorders, and respiratory compromise.
What Makes Healthy Keto Different?
Keto is a low-carbohydrate diet originally developed as a medical treatment for epilepsy and other neurological disorders. 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.
Read also: Easy Low-Carb Cheese Crackers
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. Prioritizing non-GMO vegetables, grass-fed meats, and organic dairy limits exposure to pesticides, herbicides, and synthetic chemicals, easing the burden on your liver and supporting critical detoxification pathways linked to overall better health and well-being. Healthy Keto isn’t just about lowering carbs-it’s about fueling the body with the highest-quality nutrients to promote fat burning, enhance energy, and support long-term wellness.
Keto-Approved Foods and Portion Sizes
Keto-Approved Fats
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. Research highlights that high-fat ketogenic diets support satiety and can help achieve sustainable weight loss. Fat is also necessary for absorbing key fat-soluble nutrients, such as vitamins A, D, E, and K, which play an essential role in regulating inflammation, hormonal balance, and immune support.
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.
Examples of Keto-Approved Fats:
- Avocado oil (1 tablespoon): 124 calories, 0 g net carbs, 0 g protein, 14 g fat
- Coconut oil (1 tablespoon): 121 calories, 0 g net carbs, 0 g protein, 14 g fat (use in moderation)
- MCT oil (1 tablespoon): 130 calories, 0 g net carbs, 0 g protein, 14 g fat (use in moderation, avoid if you have heart or liver conditions)
- Olive oil
- Butter
- Heavy cream (1 tablespoon): 51 calories, 0 g net carbs, 0 g protein, 5 g fat (use in moderation due to saturated fat content)
Keto-Approved Protein
Protein is a crucial macronutrient that provides amino acids, which are needed for building lean muscle, repairing tissues, and supporting hormone production. While the body can produce many amino acids, there are nine it cannot make. These are known as essential amino acids and must be obtained through dietary sources. Animal-based proteins are considered complete proteins as they offer all nine essential amino acids, making them especially beneficial options for those following a ketogenic diet.
While protein is necessary, consuming too much, especially from very lean sources, can raise insulin levels and interfere with ketosis. It’s best to aim for around 3 to 6 ounces (85 to 170 grams) of protein per meal to stay in a fat-burning state while still meeting your protein needs. Many protein-rich and keto-approved foods also contain healthy fats. These options allow you to meet your protein requirements while also supporting your fat intake, which is essential for maintaining energy and satiety on keto. Meals that include both fat and protein slow digestion and help you feel full for longer.
Read also: Keto Calorie Counting: A Detailed Guide
Examples of Keto-Approved Protein:
- Bacon (1 slice): 37 calories, 0 g net carbs, 3 g protein, 3 g fat (watch sodium content)
- Chicken thighs (1 thigh): 181 calories, 0 g net carbs, 18 g protein, 12 g fat
- Eggs (1 large egg): 72 calories, 0 g net carbs, 6 g protein, 5 g fat
- Ground beef (4 ounces, raw, 70% lean): 375 calories, 0 g net carbs, 16 g protein, 34 g fat
- New York strip steak (4 ounces, trimmed): 318 calories, 0 g net carbs, 22 g protein, 25 g fat
- Fatty fish (salmon, herring, mackerel)
- Beef, venison, pork, organ meats, bison
Keto-Approved Nuts and Seeds
Not incorporating nuts and seeds into your Healthy Keto lifestyle means you are missing out on valuable nutrition and the potential health benefits they offer. Seeds and nuts are packed with essential nutrients, including healthy fats, fiber, vitamins, and minerals that support heart health, brain function, memory, and immune support. Keto-friendly nuts are especially high in monounsaturated fats and low in carbohydrates, making them ideal for a nutritious low-carb diet. Their fiber content also promotes digestive health, while key micronutrients contribute to cardiovascular wellness. Regular nut consumption has been associated with a lower risk of heart disease, diabetes, gallbladder disease, and high blood pressure. However, it’s important to remember that while nuts are highly nutritious, they’re also calorie-dense.
Examples of Keto-Approved Nuts and Seeds (serving sizes vary, monitor carb intake):
- Walnuts
- Almonds
- Flaxseed and chia seeds
- Nut butter (unsweetened)
- Macadamia nuts
- Pumpkin seeds
- Peanuts
Keto-Approved Vegetables
If you are following a Healthy Keto lifestyle, it’s crucial to know that not all vegetables are created equal. A helpful general rule is that vegetables growing above the ground tend to be lower in carbohydrates than those that grow below the surface. While this is not always the case, it can guide you toward better choices. Focus on green leafy vegetables such as spinach, kale, arugula, and romaine lettuce, which are naturally low in carbs and packed with essential vitamins, minerals, antioxidants, and fiber. It’s important to avoid starchy vegetables such as sweet potatoes, carrots, beets, and corn, as they’re carb-heavy and can interfere with your ability to achieve and maintain ketosis. Incorporating 7 to 10 cups of non-starchy vegetables and salad daily is a cornerstone of the Healthy Keto approach. This not only helps you stay in ketosis but also supports digestion, boosts energy, and provides the nutrients your body needs to thrive. To get the most benefits, choose fresh and organic produce whenever possible. These options are typically richer in nutrients and free from unwanted chemicals. Frozen vegetables are also a great alternative, especially when fresh options are limited.
During the Atkins® induction phase, you’ll want to consume 12g to 15g net carbs from vegetables each day. Studies on keto diets generally require participants to consume 20g to 50g of net carbs per day, so that means vegetables will account for approximately half of your total net carb intake.
Examples of Keto-Approved Vegetables (per 1 cup serving, unless otherwise noted):
- Asparagus: 27 calories, 2 g net carbs, 3 g protein, 0 g fat
- Avocado (1/2 avocado): 160 calories, 2 g net carbs, 2 g protein, 15 g fat
- Bok choy (shredded): 9 calories, 1 g net carbs, 1 g protein, 0 g fat
- Cauliflower (raw): 27 calories, 3 g net carbs, 2 g protein, 0 g fat
- Celery (raw): 14 calories, 1 g net carbs, 1 g protein, 0 g fat
- Cucumber (sliced, 1/2 cup): 8 calories, 2 g net carbs, 0 g protein, 0 g fat
- Green peppers (sliced): 18 calories, 3 g net carbs, 1 g protein
Keto-Approved Berries and Fruit
Whether a fruit is keto-friendly depends on how many carbohydrates it contains and how much fiber it provides. Fiber slows down the effect of carbs on your blood sugar, which is why fruits that are rich in fiber can still be part of a keto meal prep in moderation. Berries are one of the best fruit choices for Healthy Keto. They’re naturally rich in fiber and contain less carbohydrate than most other fruits. Despite this, it’s still important to monitor portion sizes and track their net carb content to make sure they fit within your daily limits. Some critics of the keto diet argue that limiting fruit intake may result in nutritional gaps. However, avoiding most fruits doesn’t mean your body will lack essential nutrients. A well-formulated keto diet that includes nutrient-dense vegetables and low-carb fruits such as berries can fully support your nutritional needs. Various vegetables, including kale and bell peppers, are rich sources of vitamins and minerals.
Examples of Keto-Approved Berries (consume in moderation):
- Raspberries
- Blueberries
- Blackberries
Keto-Approved Herbs
Herbs and spices not only enhance the taste of your meals but also provide powerful health benefits that perfectly complement a well-rounded Healthy Keto diet. Most fresh and dried herbs are naturally low in carbohydrates, making them an excellent choice for keto-friendly cooking. Growing your own herbs at home is a simple and rewarding way to keep your favorites on hand year-round. Whether you use basil, thyme, rosemary, or parsley, fresh herbs add both flavor and nutrients to your dishes. In addition, dry herb blends made without added sugars or starches are safe to use on a ketogenic diet. However, it’s important to read ingredient labels carefully.
Read also: Magnesium Supplements for Keto
Examples of Keto-Approved Herbs:
- Basil
- Thyme
- Rosemary
- Parsley
- Salt
- Pepper
- Thyme, oregano, paprika, and cayenne
Keto-Approved Liquids
Staying hydrated is essential on a keto diet, and pure water is one of the best choices. Whether you prefer filtered, bottled, or sparkling water, make sure it contains no added sugars or artificial ingredients. For extra support during ketosis, consider adding electrolytes to your water to promote optimal hydration, mineral balance, and steady energy levels. If you are looking for more variety, there are several keto-friendly drinks that can fit into your routine. Unsweetened nut milks, such as almond or coconut milk, are excellent options as they’re low in carbs and rich in healthy fats, making them both satisfying and nutritious. Coffee can also be enjoyed on keto, ideally black or with a splash of unsweetened nut milk or half-and-half. It’s best to keep coffee intake moderate, as too much caffeine can trigger heartburn or increased blood pressure, especially in those who are sensitive to its stimulating effects. Herbal teas offer a relaxing and flavorful keto beverage option without caffeine.
Examples of Keto-Approved Liquids:
- Water
- Sparkling water
- Unsweetened coffee (in moderation)
- Herbal teas
- Unsweetened almond milk
- Bone broth
Additional Keto-Approved Items
Following Healthy Keto offers plenty of room for creativity in the kitchen. While there are countless keto-friendly recipes available, creating your own meals can be both fun and rewarding. To get started, keep a few essential ingredients on hand that support your low-carb, high-fat goals. Low-carb ingredients such as almond flour, shredded coconut, monk fruit sweetener, and high-quality dark chocolate make it easy to prepare satisfying desserts without breaking ketosis. For savory dishes, having the right condiments can make all the difference.
Foods to Avoid on Keto
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. High-carb foods such as bread, cereal, pasta, rice, pancakes, biscuits, cakes, and puddings should be avoided. Starchy vegetables, such as sweet potatoes, beets, and corn, also raise blood sugar levels quickly and can slow down or inhibit fat-burning. While most fruits aren’t suitable for keto, berries can be enjoyed in moderation. However, it’s best to prioritize keto-friendly low-carb vegetables, as they provide essential nutrients that support your overall health without the added carbs. In addition, avoid fruit juices, energy drinks, sports drinks, sugary coffees, cocktails, wine, and beer. Diet sodas and other sugar-free beverages are also not recommended as they often contain artificial sweeteners and sugar substitutes that may interfere with your keto health goals. Be vigilant about added sugars and avoid ingredients such as honey, syrups, and sugar substitutes, including maltodextrin, dextrose, and polydextrose. Many packaged foods contain these hidden carbohydrates that act as fillers or preservatives to improve texture and prolong shelf life.
Foods to Limit or Avoid:
- Bread and baked goods (white bread, whole wheat bread, crackers, cookies, doughnuts, and rolls)
- Sweets and sugary foods (sugar, ice cream, candy, maple syrup, honey, agave syrup, and coconut sugar)
- Sweetened beverages (soda, juice, sweetened teas, and sports drinks)
- Pasta (spaghetti and other noodles)
- Grains and grain products (wheat, rice, oats, breakfast cereals, and tortillas)
- Starchy vegetables (potatoes, sweet potatoes, butternut squash, corn, peas, and pumpkin)
- Beans and legumes (black beans, chickpeas, lentils, and kidney beans)
- Fruit (citrus, grapes, bananas, and pineapple)
- High carb sauces (barbecue sauce, ketchup, honey mustard, sugary salad dressings, and dipping sauces)
- Certain alcoholic beverages (beer and sugary mixed drinks)
- Margarine
- Trans fats
Portion Control on Keto
No portion control on the keto diet is a myth. Newbies are often misinformed, thinking they can eat as much as they want. While keto is indeed a godsend, it’s still not a miracle worker. While carbohydrates are allowed on keto, it’s crucial to limit net carb intake to no more than 20 to 50 grams per day to maintain ketosis. To help prevent overeating, rely upon a variety of visual cues to help keep your portion control in check. One of the tricks to prevent overeating of triggering foods is to fill up on eating low carb vegetables throughout the day, starting as early as breakfast. When portion control is a challenge for keto foods, one effective strategy is spending a little more money at the grocery store on portion-controlled sizes. For example, buying individually wrapped ice cream bars (instead of a pint) helps remind you to slow down and enjoy one serving. Sometimes, spending a little more helps you save in the long run when it comes to portion control on a keto diet.
Keto Meal Examples
Following a ketogenic diet doesn’t have to be boring or limited. Keto meal examples:
Monday
- Breakfast: Two eggs fried in butter served with sauteed greens
- Lunch: A bunless burger topped with cheese, mushrooms, and avocado atop a bed of greens
- Dinner: Pork chops with green beans sauteed in olive oil
Tuesday
- Breakfast: Mushroom omelet
- Lunch: Tuna salad with celery and tomato atop a bed of greens
- Dinner: Roast chicken with cream sauce and sauteed broccoli
Wednesday
- Breakfast: Bell pepper stuffed with cheese and eggs
- Lunch: Arugula salad with hard-boiled eggs, turkey, avocado, and blue cheese
- Dinner: Grilled salmon with spinach sauteed in sesame oil
Thursday
- Breakfast: Full-fat yogurt topped with Keto granola
- Lunch: Steak bowl with cauliflower rice, cheese, herbs, avocado, and salsa
- Dinner: Bison steak with cheesy broccoli
Friday
- Breakfast: Baked avocado egg boats
- Lunch: Caesar salad with chicken
- Dinner: Pork chops with vegetables
Saturday
- Breakfast: Cauliflower toast topped with cheese and avocado
- Lunch: Bunless salmon burgers topped with pesto
- Dinner: Meatballs served with zucchini noodles and Parmesan cheese
Sunday
- Breakfast: Coconut milk chia pudding topped with coconut and walnuts
- Lunch: Cobb salad made with greens, hard-boiled eggs, avocado, cheese, and turkey
- Dinner: Coconut chicken curry
Keto Dessert 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.
Potential Risks and Drawbacks
While the keto diet does seem to have some benefits, it is unlikely to be suitable in the long term. There are some risks and possible drawbacks for people on the keto diet.
- Keto Flu: This includes a range of symptoms that can develop when starting a ketogenic diet. This can feel similar to the flu, and it’s caused by the body adapting to a new diet consisting of very little carbohydrates. Your body enters a process known as ketosis, which may cause you to experience other symptoms that include leg cramps, digestive issues, and bad breath.
- Weight regain: While it may help you lose weight, stopping can lead to weight regain.
- Not for everyone: The keto diet is not recommended for everyone, including people with kidney failure or liver disease, as well as type 1 diabetes as it can lead to diabetes-related ketoacidosis.
- Cholesterol impact: A keto diet is typically high in saturated fat and trans fats. These can raise LDL (“bad”) cholesterol in some individuals, which may increase the risk of cardiovascular disease and cardiovascular events like heart attack and stroke.
- Fiber and vitamins: It can also be low in vegetables, grains, and legumes, meaning you may not get enough fiber and B vitamins to maintain essential body functions.
- Restrictive: The diet is very restrictive and needs careful planning, which makes it hard to sustain. The lack of diversity can lead not only to nutritional deficiencies but also boredom. It can affect social events, as eating out becomes more difficult.
- Pregnancy and nursing parents: It may not be safe for those who are pregnant or nursing.
Key Takeaways
Adopting a Healthy Keto lifestyle is an excellent way to support overall health and well-being. With a wide range of low-carb options on the Keto Food List available, you can enjoy a wholesome and nourishing diet while staying in ketosis. Prioritize high-quality ingredients by choosing organic and non-GMO vegetables, grass-fed meats, wild-caught fish, and game meat, and incorporate healthy fats, pasture-raised eggs, and organic full-fat dairy to maintain fat-burning and promote optimal health. Cheat days aren’t advisable on keto as they disrupt ketosis, and it may take several days to get back into fat-burning mode.