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What are the best foods for Keto?
The keto diet does not need to be super complicated. Knowing what kinds of foods to target when you’re considering a Ketogenic or low carb diet can make the whole thing less daunting.
Whilst there is some room for opinion on the types of food most suited to the Ketogenic Diet, there is no question that the diet is based on consuming daily macronutrient ratios that aim to encourage the body into a state of ‘Ketosis’.
When you limit your carb intake and the number of blood sugars as a result, your body naturally looks for an alternative energy source. It does this by producing ketones in the liver by breaking down fats stored in the body…
Breaking down stored fats in this way is what causes weight loss and other health benefits.
Some food types will just not work for the Keto diet… however, there will be foods that are perfect because of their nutritional content. Foods with measurable amounts of Carbohydrates, Proteins, and Fats allow for carefully managing the values of each… (see: Macros),
Here’s a list of the best keto-friendly foods for keto and low-carb diets.
CORE FOOD GROUPS
Controlling the carbs intake is key…
Ketosis is simply the name for the metabolic process that occurs when the liver is producing ‘Ketones’ from fat and the body is burning fat for energy instead of converting carbs into glucose.
Replacing and limiting the proportion of carbs you eat whilst increasing your consumption of fats and including enough proteins will do the trick.
A Standard Ketogenic Diet
Activity levels, age, sex, current weight, weight-loss goals make everyone’s specific Calorie requirements different… and to succeed at Keto, your calories need to be balanced out to the correct proportions of ‘Macronutrients’ or ‘Macros’ for YOU…
CORE FOOD GROUPS
- Fat – 70%
- Protein – 20%
- Carbs – 10%
This example shows a Standard Keto Diet for a SEDENTARY FEMALE, aged 35, 176lbs, 5’6″, with a body-fat of 25% – who wants to limit daily carbs to 25g and wishes to remain the same weight.
Use our handy Keto Macro Calculator to see YOUR personalised macros…
Keto Friendly Meats
but what about other foods…? There’s more to consider than just the meat… such as;
- What are the best Fruits?
- Can you use condiments?
- What kinds of drinks should you wash your meals down with…?
Protein
Depending on the type of Keto Diet you’ve chosen, your Protein intake should make up between 20% – 35% of your daily calorie count. Proteins should come mostly from fatty sources, (80%). Eggs, bacon, pork, steak, ground beef, and lamb. With the remaining 20% from cheese, chicken, nuts, and fish.
Meats & Poultry
A great source of protein…universally regarded as a staple and one of the best foods for Ketogenic diets. Fresh meat and poultry contain zero carbohydrates and are rich in several useful vitamins & minerals Including; Vitamin B, Zinc, Potassium & Selenium.
Fish
Well known to be rich in B Vitamins, Potassium & Selenium – All big pluses for a healthy diet, as well as being protein-rich and carb-free. Fatty fish, such as Salmon, Sardines, Mackerel, and Albacore Tuna contain high levels of Omega 3 Fats…which have been found to lower blood sugar levels and increase insulin sensitivity.
Cheese
Cheese is ideal for Keto Diets… Containing zero carbs & being high in fat… cheese is also rich in protein and calcium… BUT… it’s worth noting is that just a 1 Oz slice of cheddar cheese delivers around 30% of the recommended daily value of saturated fat… so keep this in mind when planning your meals.
Fats
Fats are central to the Ketogenic Diet.
A lot of your fat intake can be easily linked to your protein intake because foods like Eggs, Fatty meat, and Cheese will provide both.
But… 80% of your fat intake should be coming from healthy fat sources such as
- Avocado,
- MCT Oil
- Macademia Oil
- Butter
- And the fat found in your chosen meats or eggs.
Balance this with the remaining 20% coming from other fat sources like Chia Seeds, Milk, Flax Seeds, Nuts, Nut Butters, etc…
Just take care that with these fat sources, the Carbs can add up quickly Now we’ve dealt with all the core food groups, you may be looking to supplement your diet with all the other things you’re used to having with your meals…
Carbs
Leafy greens like Kale, Asparagus, Lettuce, Spinach, Chard, etc… all contain a lower percentage of carbs and so, should account for approx 80% of your Carbs.
The remaining 20% should come from more moderate-carb veggies such as Cabbage, Broccoli, Cauliflower, Yellow Onions, etc…!
Now we’ve dealt with all the core food groups, you may be looking to supplement your diet with all the other things you’re used to having with your meals…
Best Keto Foods Frequently Asked
What are the best Keto friendly drinks?
Some of the best Low-Carb drinks you can enjoy whilst on Keto are
Water, Almond Milk, Seltzers, Green Tea, Back Tea, Herbal Tea, Bulletproof Coffee, Broths, Zero Calorie Drinks, Cashew Milk, Lemon Juice, Bouillon.
What Condiments are Keto friendly?
An important part of any meal, condiments don’t need to be avoided whilst on a Keto Diet.
All of these are Keto friendly.
Salt, Pepper, Mustard, Mayonnaise, Hot Sauce, Soy Sauce, Zero Carb Sweeteners, Full Fat Cheese Dressings, F/F Ranch Dressings, F/F Ceaser Dressing.
What are the best Fruits for Keto?
Tomatoes : 2.69 net Carbs / 100g
Avocado : 1.84 net Carbs / 100g
Blackberries : 4.31 net Carbs / 100g
Rasberries : 5.44 net Carbs / 100g
Star Fruit : 3.93 net Carbs / 100g
Strawberries : 5.64 net Carbs / 100g
Are energy drinks allowed on Keto?
Generally, the quick answer is no – because of the normal carb content associated with high-energy, carbonated drinks…it’s normally better to avoid Energy Drinks, but if you must have one now and again, here are some Keto friendly options :
Red Bull Total Zero : 0g net Carbs
Zevia Zero : 1.9g net Carbs
GURU Lite : 4g net Carbs
Rockstar Pure Zero : 0g net Carbs
Monster Energy Zero : 2g net Carbs
Is milk allowed on Keto?
Dairy milk is not considered keto friendly due to the very high sugar content, (Lactose is a high-carb sugar).
There are several very good alternatives to dairy milk that are keto friendly though…
Almond Milk : 1-2g net Carbs / Cup
Soy Milk : 2-4g net Carbs / Cup
Cashew Milk : 1g net Carbs / Cup
Hazelnut Milk : 2.5g net Carbs / Cup
Coconut Milk : 7g net Carbs / Cup
Can I have a Beer with Keto?
I was waiting on someone asking…!
Generally, no… Far too much carbs in a normal beer for keto…but…
There are a few available, (i’ve done the research myself on this one 😉)
Greens Trailblazer : 0.5g net Carbs
Rolling Rock Green Light : 2.6g net Carbs
Miller 64 : 2.5g net Carbs
Budweiser Select 55 : 1.9g net Carbs
Michelob Ultra : 2.6g net Carbs
Busch Light : 3.2g net Carbs
Remember, these are still Alcohol and must be consumed in moderation.
Also, as alcohol is not so good for the Liver, it’s always best to avoid liquor and stick to nutrient rich, extra-curricular vegetables and fruits for splurges…!
SUMMARY
The keto diet does not need to be super complicated. Knowing what kinds of foods to target when you’re shopping can make the whole thing a breeze.
Check out some of our great keto recipes for inspiration and ideas…
For more detailed insights into the Ketogenic Diet, please see our Ultimate Beginners Guide To Ketogenic Diets.
What should you read next? – Keto Diet – 7 Foods to Avoid
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