The keto diet, or ketogenic diet, is a high-fat, low-carbohydrate eating plan that can aid in weight loss and may offer benefits for conditions like diabetes, epilepsy, and Alzheimer’s disease. By drastically reducing carbohydrate intake and replacing it with fats, the body enters a state of ketosis, where it uses fat (or ketones, by-products of fatty acid breakdown) for energy instead of carbohydrates.
Understanding the Keto Diet
The keto diet involves restricting carbohydrate intake, typically to less than 50 grams of net carbs per day. Net carbs are calculated by subtracting fiber and sugar alcohols from the total carbohydrate content of a food. This reduction in carbs forces the body to burn fat for fuel, leading to weight loss and other potential health benefits.
Keto Diet Benefits
- Weight Loss: By promoting a state of ketosis, the keto diet helps the body burn fat for energy, leading to weight loss.
- Blood Sugar Control: Eliminating high-carbohydrate foods can help stabilize blood sugar levels and improve insulin sensitivity.
- Reduced Hunger: The keto diet can help reduce appetite and promote feelings of fullness, making it easier to maintain a calorie deficit.
Keto Diet Drawbacks
- Sustainability: The high level of restriction required for the keto diet can make it difficult to stick to long-term.
- Nutrient Deficiencies: Eliminating certain food groups, like fruits, can lead to deficiencies in essential vitamins, minerals, and antioxidants.
- Side Effects: Some people experience side effects like headache, fatigue, and sugar cravings when starting the keto diet, often referred to as the "keto flu."
Essential Keto Pantry Guide
Stocking your pantry, fridge, and freezer with keto essentials is crucial for success on the keto diet. This ensures you have the ingredients you need to prepare satisfying and compliant meals and snacks.
What to Buy
Here's a detailed keto diet grocery list to get you started:
- Almond Flour: A low-carb baking ingredient for keto-friendly treats.
- Avocados: A high-fat fruit, rich in fiber, that promotes fullness.
- Berries: Lower in carbohydrates than other fruits, and high in fiber and antioxidants.
- Brussels Sprouts: A versatile vegetable that can be cooked in plant-based oil.
- Butter and Ghee: Carb-free fats that can be used in cooking and baking.
- Cauliflower: A low-carb vegetable that can be used to make cauliflower rice or pizza crust.
- Cheese: A high-fat, low-carb snack or topping.
- Chicken: A versatile source of protein and zero carbohydrates content.
- Coconut Oil: A source of MCTs (medium-chain triglycerides) that can increase ketone levels.
- Cottage Cheese: High in protein and can be mixed with spices or nuts for a snack (consume in moderation).
- Cream and Half-and-Half: High in fat and low in carbs, but should be consumed in moderation due to saturated fat content.
- Dark Chocolate (70% cocoa or higher): A source of antioxidants that can be enjoyed in moderation.
- Eggs: Very low in carbohydrates and a great source of protein.
- Fish and Shellfish: Low in carbohydrates and rich in B vitamins, potassium, and selenium.
- Frozen Green Vegetables: An easy way to add nutrients to your diet.
- Grass-Fed Beef: A source of red meat that is better for overall health.
- Green Leafy Vegetables: Low in carbs and rich in vitamins, minerals, and antioxidants.
- Herbal Tea: A sugar-free way to stay hydrated.
- Herbs and Spices: Add flavor to your meals without adding carbs.
- Lean Meats: A good source of protein.
- Low-Carb Snack Bars: A convenient snack option for on-the-go.
- Nuts and Seeds: High in fat and protein, and low in carbohydrates.
- Nut Butter: A low-carb topping that offers a good source of protein.
- Olive Oil: High in monounsaturated fats and antioxidants.
- Peppers: Crunchy, low-carb, and full of vitamin C.
- Plant-Based Milk (Unsweetened): A low-carb milk alternative, like almond, soy, or coconut milk.
- Plant-Based Oils: Extra virgin olive oil, avocado oil, and coconut oil are good sources of fat.
- Poultry: A great source for high quality protein and is central to the keto diet.
- Salmon: Seafood is an excellent source of protein and is rich in omega-3 fatty acids.
- Shirataki Noodles: A fantastic addition to the keto diet.
- Shellfish: Most shellfish are low in carbohydrates.
- Sparkling Water: A sugar-free way to stay hydrated.
- Summer Squash: Versatile and low in carbs.
- Sugar-Free Dark Chocolate: A treat that can be enjoyed in moderation.
- Unsweetened Plant-Based Milk: A low-carb milk alternative that comes with added vitamins and minerals.
- Zucchini: A versatile green vegetable that can serve as a base for a variety of meals.
Foods to Avoid
Off-limits foods on keto include anything highly processed with added sugars, high-carb fruits, legumes, grains, and starchy vegetables.
Read also: Essential Keto Diet Foods
10 Keto-Friendly Foods
Here's a closer look at ten specific foods that are particularly well-suited for the keto diet:
- Salmon: Rich in omega-3 fatty acids, which can help lower insulin levels and improve insulin sensitivity. A 100g salmon fillet contains 26g of protein, 11.8g of fat, and 0g of carbohydrates.
- Try: Baked salmon, blackened roast salmon with avocado & mango salsa, salmon, avocado & cucumber salad.
- Cheese: Naturally high in fat and low in carbohydrates. Cheese may help protect against heart disease.
- Examples: Cheddar (100g: 25.4g protein, 34.9g fat, 0.1g carbs), goat’s cheese (100g: 21.1g protein, 25.8g fat, 1g carbs), feta (100g: 15.6g protein, 20.2g fat, 1.5g carbs).
- Best choices: Cheddar, blue cheese, goat's cheese, feta, halloumi, cream cheese, and cottage cheese.
- Try: Baked feta with chilli and oregano, halloumi, carrot & orange salad, kale & goat’s cheese frittata.
- Avocado: Contains 1.9g of protein, 1.9g of carbohydrates, and 19.7g of fat per 100g. A good source of potassium, calcium, magnesium, and B vitamins.
- Try: Cod with cucumber, avocado & mango salsa salad, prawn, avocado & cucumber salad, chilli avocado.
- Eggs: Very low in carbohydrates and one of the best sources of protein. Helps with feeling fuller for longer. 100g of eggs (two large eggs) contains 14.1g of protein, 9.6g of fat, and negligible carbohydrates.
- Try: Green eggs, scrambled eggs with basil, spinach & tomatoes, egg & soldiers.
- Chicken: High in protein and zero carbohydrates. 100g (just under half a chicken breast) contains 29g of protein and 3g of fat.
- Try: Baked chicken arrabbiata (omit the pasta), air-fried chicken wings, peanut butter chicken curry.
- Coconut Oil: 100% fat, with MCTs that are used directly by the liver for energy. May increase ketone levels and provide a sustained level of ketosis.
- Ways to use: Replace cooking oils in stir-fries and curries, add to smoothies or coffee, fry eggs in coconut oil.
- Olive Oil: 99.9% fat, high in oleic acid (a monounsaturated fat) that supports a healthy heart. Can be drizzled over meals, used in keto-style salad dressings and mayonnaise.
- Always use: Extra virgin olive oil for its monounsaturated fats and antioxidants.
- Nuts & Seeds: High in fat and protein, and low in carbohydrates. Also a good source of fiber.
- Examples: Almonds (100g: 16.7g fat, 8.7g protein, 2.1g carbs), walnuts (100g: 20.6g fat, 4.4g protein, 1g carbs), pumpkin seeds (100g: 4.6g fat, 3.3g protein, 1.5g carbs).
- Ways to use: Sprinkle over lunch or dinner, add to smoothies, eat as a snack, use nut or seed butters.
- Berries: Lower in carbohydrates than other fruits, and high in fiber and antioxidants.
- Try: Berry omelette, berry yogurt pots, fruit leather.
- Butter and Cream: Contain very little carbohydrates and are rich in conjugated linoleic acid, which may help with fat loss.
- Examples: Butter (100g: 0.6g protein, 82.2g fat, 0.6g carbs), double cream (100g: 1.6g protein, 53.7g fat, 1.7g carbs), single cream (100g: 3.3g protein, 19.1g fat, 2.2g carbs).
- Ways to use: Add to coffee or smoothies, cook eggs, fish, and meats in butter, make scrambled eggs with cream.
Keto-Friendly Alcohol
While it's best to drink in moderation, there are keto-friendly alcohol options:
- Dry Wines: Pinot noir, Cabernet Sauvignon, merlot, sauvignon blanc, chardonnay, champagne, or pinot grigio.
- Hard Liquor: Vodka, gin, tequila, and rum (pair with sugar-free mixers).
Tips for Success on the Keto Diet
- Plan Ahead: Plan your meals for the week and create a grocery list to ensure you have the right ingredients on hand.
- Find Keto-Friendly Swaps: Replace traditional starches with cauliflower and traditional flour with almond flour.
- Read Labels: Pay attention to nutrition labels and choose foods with low net carbs and no added sugars.
- Stay Hydrated: Drink plenty of water, especially when starting the keto diet.
- Listen to Your Body: Pay attention to how you feel and adjust your diet as needed.
Read also: Easy Low-Carb Cheese Crackers
Read also: Keto Calorie Counting: A Detailed Guide