The ketogenic diet, often shortened to “keto,” is a high-fat, moderate-protein, and very low-carbohydrate diet. This dietary approach shifts the body’s primary fuel source from glucose (from carbohydrates) to ketones (from fat), a process known as ketosis. If you’re exploring this dietary approach, understanding what foods fit into a keto diet is crucial for success.
The ketogenic diet was initially used clinically to manage seizures in children with epilepsy. Today, its potential benefits are being explored for various conditions. “Now there is a lot of interest in the diet’s effectiveness in helping with other neurological conditions, cancer, diabetes, PCOS (polycystic ovary syndrome), obesity, high cholesterol and cardiovascular disease,” says Emily Stone, M.S., RD, founder of Eat to Enjoy. It is also a popular method to lose weight.
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Keto-Friendly Foods: Your Go-To List
Navigating the keto diet requires knowing which foods to embrace and which to limit. Here’s a breakdown of foods you can enjoy:
Fish and Seafood: Excellent sources of protein, B vitamins, and minerals, fish and seafood are staples in a ketogenic diet. Fatty fish like salmon, sardines, and mackerel are particularly beneficial due to their high omega-3 fatty acid content. Aim for at least two 3-ounce servings of fatty fish per week.
Low-Carb Vegetables: Non-starchy vegetables are low in calories and carbohydrates but rich in essential nutrients and antioxidants. Prioritize vegetables with less than 8 grams of net carbs (total carbohydrates minus fiber) per cup, such as broccoli, cauliflower, spinach, zucchini, green beans, and bell peppers.
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Cheese: Cheese is naturally low in carbohydrates and high in fat, making it a keto-friendly choice. It’s also a good source of protein and calcium. While cheese contains saturated fat, current research suggests that not all saturated fats are detrimental. Enjoy cheese in moderation as part of a balanced keto diet.
Plain Greek Yogurt and Cottage Cheese: These dairy products are packed with protein and calcium. Opting for full-fat varieties is ideal for keto, as they provide added satiety. The high protein content can also aid in appetite control. Additionally, yogurt and cottage cheese contribute beneficial bacteria to your gut.
Avocados: Avocados are a fantastic source of heart-healthy monounsaturated fats and potassium. Half of a medium avocado contains approximately 6 grams of total carbohydrates, with 4.5 grams of fiber.
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Meat and Poultry: Meat is a reliable source of lean protein and a cornerstone of the keto diet. Fresh meat and poultry are naturally carbohydrate-free and provide essential B vitamins and minerals. While processed meats are permissible, prioritize leaner options like chicken, fish, and beef, and limit processed meats due to their potential impact on heart health.
Eggs: Eggs are nutritional powerhouses, offering high-quality protein, B vitamins, minerals, and antioxidants. Two large eggs contain zero carbohydrates and over 12 grams of protein. They promote satiety and contain antioxidants that support eye health.
Nuts, Seeds, and Healthy Oils: Nuts and seeds are rich in healthy fats, fiber, and protein, while being low in net carbs. Olive oil and coconut oil are recommended oils on the keto diet. Olive oil is abundant in oleic acid, linked to a reduced risk of heart disease. Coconut oil contains medium-chain triglycerides (MCTs), which can potentially boost ketone production, increase metabolic rate, and promote weight loss.
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Here’s a quick guide to carb counts for 1 oz (28g) of nuts and seeds:
- Almonds: 3g net carbs
- Brazil nuts: 1g net carbs
- Cashews: 8g net carbs
- Macadamia nuts: 2g net carbs
- Pecans: 1g net carbs
- Pistachios: 5g net carbs
- Walnuts: 2g net carbs
- Chia seeds: 2g net carbs
- Flaxseeds: 0g net carbs
- Pumpkin seeds: 1g net carbs
- Sesame seeds: 3g net carbs
Berries: Berries are packed with antioxidants and are relatively low in carbohydrates and high in fiber.
Carb counts for 1/2 cup of berries:
- Blackberries: 3g net carbs
- Blueberries: 9g net carbs
- Raspberries: 3g net carbs
- Strawberries: 3g net carbs
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Unsweetened Coffee and Tea: Plain coffee and tea contain zero carbohydrates, fat, or protein. Drinking them in moderation may offer additional health benefits.
Dark Chocolate and Cocoa Powder: Choose dark chocolate with a high cocoa content to minimize carbohydrates. Cocoa powder is also a good option, but check labels for added sugars.
Foods to Limit on a Keto Diet
To maintain ketosis, it’s essential to restrict your intake of high-carbohydrate foods:
- Grains: Limit or avoid cereals, rice, pasta, bread, and beer.
- Starchy Vegetables and High-Sugar Fruits: Reduce consumption of corn, potatoes, sweet potatoes, beets, bananas, raisins, dates, mangoes, and pears.
- Sweetened Yogurt: Opt for plain yogurt to avoid added sugars.
- Juices: Fruit juices are high in carbohydrates and should be avoided.
- Honey, Syrup, and Sugar: Limit all forms of added sugar.
- Chips and Crackers: These processed snacks are typically high in carbohydrates.
- Gluten-Free Baked Goods: Gluten-free doesn’t necessarily mean low-carb. Check labels carefully.
Generally, aim to stay under 20 to 40 grams of carbohydrates per day. “The exact amount needed to achieve ketosis can vary on the individual, though, with carb prescriptions ranging from 10 to 60 g per day. This total is for net carbohydrates (total carbs minus fiber),” says Stone.
Foods to Consume in Moderation
- Dairy Milk: Due to its lactose content, limit dairy milk. Consider low-carb alternatives like almond or coconut milk.
- Beans and Legumes: While nutritious, beans and legumes are high in carbohydrates and should be consumed sparingly on a keto diet.
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The Bottom Line
The ketogenic diet can be effective for weight loss and managing certain health conditions, but it’s not a one-size-fits-all solution. “Like most highly restrictive diets, it is difficult to meet nutritional needs while doing keto,” says Stone. Consulting with a registered dietitian is essential to ensure you meet your nutritional needs while following the keto diet. They can help you create a personalized plan that aligns with your health goals and preferences. While there’s ongoing research into the benefits of the ketogenic diet, it is essential to approach it with careful planning and professional guidance.
