The keto diet [1] has been around for years, but recently its popularity has been on the rise, with people all over the world crediting the diet for their weight-loss transformations [2]. Whether you're just curious about the keto diet or ready to get started and don't want to do all the research on the dos and don'ts, we've got you covered. Think of this as a Keto 101 course. With this guide you'll learn about how your macros should be split up, what you can drink, the side effects, and more. Keep reading to find out everything you need to know about the low-carb, high-fat diet.
The Benefits of the Keto Diet
The keto diet has helped numerous people lose weight [4], but that isn't the only perk of adopting a ketogenic lifestyle. Here are some other benefits of the low-carb, high-fat diet.
- It can aid in weight loss.
- It can help manage type 2 diabetes.
- It's anti-inflammatory. [5]
- It may improve acne. [6]
- It regulates blood sugar levels. [7]
- It may reduce blood pressure.
The Cons of the Keto Diet
While the keto diet is great, you may experience a few of these unpleasant side effects.
- Keto breath [8]
- Keto flu [9]
- It may increase cholesterol levels
- Vitamin and mineral deficiencies
- Dehydration
Your Macro Breakdown
On the keto diet, the macronutrient profile should be close to 70-80 percent fat, 15-20 percent protein, and 5 to 10 percent carbs, according to Catherine Metzgar, PhD, RD, and a clinical team member at Virta Health [10].
The Best Fats and Oils on the Keto Diet
When it comes to the fat on the keto diet [11] you want to make sure that you're eating quality fats. Anna Barnwell, MPH, MSW, a member of the Virta Health team explained in a blog post that a majority of your dietary fat should come from monounsaturated and saturated fats. You should be cautious of polyunsaturated fats like corn, sunflower, and peanut oils since your body cannot tolerate them well in large amounts.
Monounsaturated Fats
- Olive oil
- Avocado oil
- Canola oil
- High-oleic safflower oil
- Macadamia nut oil
- Lard
- Bacon
- Sausage
- Animal fats
Saturated Fats
- Butter
- Cream
- Cheese
- Beef (suet)
- Lamb
- Coconut oil
- Palm oil
Polyunsaturated Fats
- Omega-3
- Omega-6
- Flaxseed oil (an alternative for vegetarians and vegans)
Proteins You Can Have on the Keto Diet
A common misconception about the keto diet is that you can consume all the protein you want. Eating too much protein can prevent you from reaching nutritional ketosis [12]. Here are the protein sources you can consume on the keto diet.
- Steak
- Ground beef
- Ground turkey
- Chicken
- Pork
- Pork sausage
- Ham
- Bacon
- Prosciutto
- Lox
- Deli meat
- Salami
- Eggs
- Shrimp
- Salmon
- Crab
- Lobster
- Tuna
- Canned tuna
Vegetables You Can Have on the Keto Diet
In order to reach nutritional ketosis [13], you'll need to eat more than just protein and fats. Here are some great veggie options to include in your diet.
- Romaine
- Kale
- Cauliflower
- Broccoli
- Asparagus
- Green beans
- Spinach
- Celery
- Artichoke
- Artichoke hearts
- Cucumbers
- Radishes
- Lettuce
- Asparagus
- Onions
- Courgette
- Bell peppers
- Celery
- Aubergine
- Jicama
- Mushrooms
Fruits You Can Have on the Keto Diet
Some fruits are high in sugar, but there's no need to cut out all fruits on the keto diet. You've just got to make sure you're eating the right fruits. Stock up on these fruits during your next grocery store run.
- Blackberries
- Avocados
- Grapefruits
- Lemons
- Limes
- Raspberries
- Watermelon
- Strawberries
- Blueberries
- Cantaloupe
- Peaches
- Cherries
- Kiwis
Although these fruits are keto-approved, it's important you track your total carbs [14] to make sure you're in a state of ketosis.
The Dairy You Can Have on Keto
Unlike most diets, dairy is actually approved on the keto diet. Here are some items to toss in your cart the next time you're shopping.
- Hard cheeses (parmesan, swiss, feta, and cheddar)
- Soft cheeses (brie, mozzarella, Monterey Jack, and blue cheese)
- Cream cheese
- Sour cream
- Full-fat yoghurt
- Cottage cheese
- Heavy cream
- Butter
- Cheese stick
- Alfredo sauce
- Mayonnaise
- Coconut milk
The Snacks You Can Have on the Keto Diet
If you're feeling sluggish on the keto diet, grab one of the following snack options.
- Almonds
- Cheese sticks
- Almonds
- Walnuts
- Hard-boiled eggs
- Brazil nuts
- Meat sticks
- Pork rinds
- Veggies with a dip (spinach, artichoke, baba ganoush)
Keto-Approved Drinks
You won't be able to drink concentrated sugary drinks on the keto diet. Here are sugar-free drink options to get you started.
- Water
- Sparkling water
- Sugar-free soda
- Coffee
- Tea
- Unsweetened tea
- Sugar-free sports drinks
Expert Tips
If you want to successfully follow the keto diet, experts say to do the following.
- Eat more salt [15]
- Eat more magnesium-rich foods [16]
- Don't do the dirty keto diet [17]
- Be consistent for two to four months to see results [18]