The ketogenic diet (KD), also known simply as the keto diet, has gained popularity for its potential benefits in weight loss, improved energy levels, and better metabolic health. Originally designed in the 1920s to treat epilepsy, the keto diet has since gained widespread use, showing promise for a variety of health conditions including obesity, Alzheimer’s disease, and even cancer. The keto diet focuses on shifting the body’s metabolism from burning carbohydrates for energy to burning fat, which induces a state of ketosis.
If you’re considering trying the keto diet, this keto diet guide will go over what to include and avoid in your diet, along with a handy shopping list to make your transition easier and more successful.
What is the Ketogenic Diet?
The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. Typically, around 70–75% of your daily caloric intake comes from fats, 20–25% from protein, and just 5–10% from carbohydrates. By drastically limiting carbohydrate intake, the body shifts from burning glucose (from carbs) for energy to burning stored fat, which is converted into ketone bodies used for energy in the process known as ketosis.
While the body normally uses glucose for energy, ketosis allows it to rely on fat, which is why many individuals experience weight loss and improved fat burning. Ketosis can occur after around four days of significantly reducing carb intake (to about 20–50 grams of carbs per day).
What foods can I eat on keto?
To maintain ketosis and support your body through this dietary shift, here’s what you should focus on:
1. Vegetables
- Leafy greens: Kale, spinach, Swiss chard, and lettuce are packed with nutrients and low in carbs.
- Cruciferous vegetables: Broccoli, cauliflower, and Brussels sprouts are excellent choices due to their high fiber content and low carb count.
- Other low-carb vegetables: Zucchini, cucumbers, mushrooms, radishes, eggplant, and asparagus are all keto-friendly options.
2. Healthy Fats
- Avocado: A perfect source of healthy fats, fiber, and low carbohydrates.
- Coconut oil and olive oil: These oils are high in monounsaturated fats, which support heart health and provide lasting energy.
- Butter and ghee: High in saturated fat, these are staples for cooking or adding flavor to dishes.
3. Nuts and Seeds
- Almonds, macadamia nuts, walnuts, and flaxseeds are all high in healthy fats and fiber, with minimal carbs.
- Nut and seed butters: Look for varieties without added sugars or vegetable oils.
4. Proteins
- Meat: Bacon, beef, pork, chicken, turkey, and lamb are rich in protein and fats while being very low in carbs.
- Fish and seafood: Salmon, mackerel, sardines, and shrimp are excellent sources of healthy fats and protein.
- Eggs: Rich in protein and fat, eggs are a versatile and nutritious choice on the keto diet.
5. Dairy
- Full-fat cheese, including varieties like cheddar, mozzarella, goat cheese, and Swiss cheese, are allowed on the keto diet.
- Heavy cream and butter provide additional fats and calories without raising carb intake.
6. Fruits
- Fruits on the keto diet are limited due to their high sugar content. However, avocados, coconuts, and small servings of berries (such as strawberries, raspberries, and blackberries) are low in carbs and great options.
7. Beverages
- Water, coffee, herbal tea, and bone broth are excellent keto-friendly beverages. Be sure to avoid sugary drinks such as sodas or fruit juices.
- Dry wine and spirits (like vodka, whiskey, and gin) in moderation are generally acceptable on a keto diet.
8. Sweeteners
- Stevia, monk fruit, and erythritol are natural, zero-carb sweeteners that can be used to satisfy a sweet tooth without kicking you out of ketosis.
What to Avoid on the Ketogenic Diet
While the keto diet allows for many delicious and nutritious foods, it also requires strict avoidance of several categories of food that could hinder the body’s transition into ketosis.
1. High-Carb Vegetables
- Root vegetables like potatoes, sweet potatoes, and parsnips are high in carbs and should be avoided.
- Corn, peas, and other starchy vegetables also contain too many carbohydrates for the keto diet.
2. Fruits
- Most fruits are high in sugars and should be avoided, including apples, bananas, grapes, and dried fruits like apricots, figs, and raisins.
- Fruit juices and smoothies are also high in carbohydrates and sugar.
3. Grains and Legumes
- Foods such as bread, pasta, rice, oats, and quinoa are not allowed on the keto diet due to their high carbohydrate content.
- Beans and lentils are also high in carbohydrates and should be avoided.
4. Sugary Foods and Beverages
- Any sugar in forms such as brown sugar, cane sugar, honey, or maple syrup should be avoided.
- Sodas, energy drinks, milkshakes, and even sweetened lattes are also high in sugar and carbohydrates.
5. Low-Fat Dairy and Processed Foods
- Low-fat dairy (such as skim milk or low-fat yogurt) is typically higher in sugars and lower in fat.
- Processed meats such as hot dogs, sausages, and deli meats often contain additives and sugar.
6. Processed and Refined Oils
- Vegetable oils, including canola oil, corn oil, and soybean oil, should be avoided due to their inflammatory properties and low nutritional value.
Shopping List for the Keto Diet
Here’s a comprehensive shopping list to help you stock up on the right foods and start your keto journey:
Vegetables:
- Asparagus, bell peppers, broccoli, cauliflower, zucchini, spinach, kale, cucumbers, mushrooms, radishes, leafy greens (lettuce, Swiss chard)
Fruits:
- Avocados, berries (strawberries, raspberries, blackberries), lemons, limes, olives
Protein:
- Beef, pork, lamb, bacon, chicken, turkey, fish (salmon, sardines, mackerel, tuna), eggs
Dairy:
- Cheddar cheese, mozzarella, goat cheese, heavy cream, butter, ghee, parmesan
Fats and Oils:
- Avocado oil, coconut oil, olive oil, butter, ghee, duck fat
Nuts and Seeds:
- Almonds, walnuts, macadamia nuts, chia seeds, flax seeds, sunflower seeds, hemp seeds
Beverages:
- Coffee (unsweetened), herbal tea, bone broth, sparkling water, tea
Sweeteners:
- Stevia, monk fruit, erythritol
Tips for Keto Success
- Avoid Keto Junk Foods: Stay away from overly processed keto-friendly snacks like keto bars or diet sodas. While they may fit within the macros, they often contain unhealthy ingredients.
- Quality Over Quantity: Choose high-quality, organic, and pasture-raised animal products for better nutritional value and to support overall health.
- Track Your Macros: Use a macronutrient tracking app such as My Fitness Pal, Carb Manager, or KetoDiet to ensure you’re staying within your carb limits (20–50 grams of carbs per day).
- Meal Planning: Plan your meals ahead of time and prepare bulk batches to ensure you always have keto-friendly options available.
Frequently Asked Questions (FAQ) About the Ketogenic Diet
1. How long does it take to achieve ketosis?
The transition time to nutritional ketosis varies based on factors such as individual glycogen levels, activity level, age, and the extent of carbohydrate restriction. For many individuals, ketosis can be achieved by 4 days of following a strict ketogenic diet. However, some people may take longer.
2. Do I need to track calories?
The ketogenic diet does not restrict the number of calories you consume. However, it is essential to limit carbohydrate intake to 20 to 50 grams per day to maintain ketosis. Tracking macronutrients with an app can be helpful to stay within these carb limits.
3. Can I ever eat sweets or desserts on the keto diet?
While traditional desserts are off-limits, you can enjoy keto-friendly sweets in moderation. Good options include dark chocolate (80% or higher), berries with whipped cream, and homemade desserts made with zero-calorie sweeteners like monk fruit, stevia, or erythritol. Many people find their cravings for sugar and carbs decrease on the keto diet, making it easier to skip desserts.
4. How long should I follow the keto diet for?
Research has shown that a short-term ketogenic diet (6 to 12 months) can be beneficial for health and weight management. The duration of your keto diet will depend on your personal health goals and conditions. It’s important to consult with a healthcare provider to determine how long is appropriate for your situation.
5. What are exogenous ketones?
Exogenous ketones are supplements that provide an external source of ketones, like beta-hydroxybutyrate (BHB) or acetoacetate. These supplements may increase ketone levels in the blood and can be used alongside the ketogenic diet to enhance ketosis. However, consuming exogenous ketones without following a low-carb diet is unlikely to put you into ketosis.
6. Is alcohol keto-friendly?
Many alcoholic beverages are high in carbohydrates and should be avoided on the keto diet, including beer, cocktails made with juice, and sweetened wines. However, pure spirits (such as vodka, gin, whiskey, and tequila) contain zero carbohydrates and are generally keto-friendly. Dry wines and spirits mixed with soda water or a splash of lemon or lime juice are acceptable in moderation.
7. What’s the difference between ketosis and ketoacidosis?
Nutritional ketosis (induced by the keto diet) is a safe and natural metabolic state in which the body uses ketones for energy. In contrast, ketoacidosis is a dangerous condition that typically occurs in people with uncontrolled type 1 diabetes, where both blood glucose and ketone levels rise excessively. Unlike ketosis, ketoacidosis leads to a dangerous imbalance in the body’s acid-base balance and requires immediate medical attention.
8. Can I follow the keto diet while vegetarian or vegan?
It is possible to follow a vegetarian ketogenic diet, especially if you consume dairy and eggs. However, a strict vegan diet, which relies heavily on carbohydrates from beans, grains, and legumes, can be more challenging on the keto diet. It’s important to plan meals carefully to meet protein and nutrient needs while keeping carb intake low. Some supplementation may be necessary for vegans on the keto diet.
Conclusion
The ketogenic diet offers numerous health benefits, from weight loss to improved metabolic function. By focusing on healthy fats, moderate proteins, and very low carbohydrates, you can achieve and maintain a state of ketosis, leading to fat burning and increased energy. Armed with this guide on what to include and avoid, as well as your shopping list, you are well-equipped to begin your keto journey successfully. Always consult with a healthcare professional before starting any new diet, especially if you have any underlying health conditions.
Check out some of my other posts on healthy living:
How to boost your immune system
How to decrease your toxic burden
Disclaimer
These statements have not been evaluated by the Food and Drug Administration. This is not intended to diagnose, treat, cure or prevent any disease. This information is for educational purposes only, please consult with your medical provider before implementing anything new into your daily regimen.
