What Can You Eat on the Keto Diet?

Many people fear that adopting a ketogenic diet will feel restrictive and limiting. What do you eat if refined carbohydrates like wheat, flour, and sugar are off the table? And no fruit? 

The answer: more than you may initially realize. The keto diet can seem confusing and restrictive at first because it’s very different from the way we’re used to eating. But after you get used to eating a low-carb, high-fat diet, you may be surprised to learn how easy and satisfying it can be.

The keto diet is high in fat, low in carbs, with moderate protein intake. The standard macronutrient breakdown for maintaining ketosis is roughly 75% of your daily calories from fat, 20% from protein, and 5% from carbohydrates.

You should include high-quality fats in every meal. In broad terms, there are two different types of fat you should include in your keto diet: saturated fat and unsaturated fat.

While on the ketogenic diet, it's important to focus on consuming healthy fats in order to get into and stay in a state of ketosis. This means that the types of fat you want to eat are those that are high in saturated and monounsaturated fats, as these can help to promote ketosis and provide energy for the body.

One type of fat that is particularly beneficial for those on the ketogenic diet is coconut oil. Coconut oil is high in medium-chain fatty acids, which are easily converted into ketones by the liver. This makes it a great source of energy for those on the ketogenic diet, and it can also help to suppress appetite and increase feelings of fullness.

Another type of fat that is great for those on the ketogenic diet is avocado oil. Avocado oil is high in monounsaturated fats, which have been shown to have numerous health benefits. These fats can help to lower cholesterol levels, improve insulin sensitivity, and reduce inflammation in the body. Avocado oil is also rich in antioxidants, which can help to protect against free radical damage and keep the body healthy.

Butter is another type of fat that is great for those on the ketogenic diet. Despite its high saturated fat content, butter has been shown to have numerous health benefits when consumed in moderation. It is a rich source of fat-soluble vitamins, such as vitamin A, D, and K, and it also contains a unique fatty acid called butyrate, which has been shown to have anti-inflammatory effects.

Saturated Fat

Saturated fat has earned a bad reputation over the years. It’s often blamed for health conditions such as heart disease and elevated cholesterol. However, recent studies indicate that these claims are unfounded and that a low-fat diet does not actually lower the risk of heart disease.

Saturated fat is typically found in animal products such as meat, eggs, and dairy. For most people on a ketogenic diet, these foods play a large role.

When choosing meat, select the fattiest types, such as sausage and beef. Chicken and turkey are leaner meats. If you eat poultry, leave the skin on.

For dairy products, stay away from milk, which is higher in lactose. Choose high-fat dairy products such as heavy whipping cream and full-fat cheese.

Coconut products are also high in saturated fat and typically form a large part of the keto diet. Common coconut products include coconut oil, unsweetened coconut milk, and MCT oil derived from coconut.

Unsaturated Fat

Unsaturated fat is what we typically think of as healthy fats. Foods high in unsaturated fat include avocados, olives, olive oil, nuts, seeds, and fatty fish like salmon and mackerel. These foods are especially helpful in increasing your fat intake while keeping your protein consumption at a moderate level.

To get more unsaturated fat in your diet, try using avocado as the base for a smoothie. Use olive oil with herbs as a salad dressing. Snack on nuts and olives. Pumpkin seeds, chia seeds, and flax seeds can easily be added to salads or stir-fries.

Fatty fish are also important as they provide you with essential omega-3 fatty acids.

Non-starchy Fruits and Vegetables

Finally, don’t forget your fruits and vegetables, which provide important vitamins and minerals that your body needs to function properly. The keto diet can include plenty of non-starchy fruits and vegetables, including spinach and other leafy greens, broccoli, asparagus, zucchini, cauliflower, brussel sprouts, cucumbers, and avocados. After you’re fully adapted, you can also add in small quantities of tomatoes and berries.