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What Foods Are Eaten on a Keto Diet
The ketogenic (keto) diet has gained immense popularity for its ability to promote weight loss, enhance mental focus, and regulate blood sugar levels. The diet is built around the principle of consuming high-fat, moderate-protein, and very low-carb foods to shift your body into ketosis – a metabolic state where fat becomes the primary fuel source.
If you’re new to keto or looking for guidance on what foods are appropriate, this blog post outlines the essentials of what foods are eaten on a keto diet and introduces supplements like MCT oil that can support your ketogenic lifestyle.
Key Foods to Eat on a Keto Diet
Fats and Oils
Healthy fats are the cornerstone of the keto diet, making up the majority of your caloric intake.
- Avocados and avocado oil
- Olive oil (extra virgin is best)
- Butter and ghee
- Coconut oil
- Nuts and seeds (e.g., almonds, walnuts, chia seeds, flaxseeds)
Protein Sources
While protein is consumed in moderate amounts, it’s important to focus on quality, low-carb options:
- Fatty cuts of meat like beef, pork, and lamb
- Poultry such as chicken and turkey
- Eggs (a keto staple)
- Fish (particularly fatty fish like salmon, mackerel, and sardines)
- Shellfish like shrimp, crab, and lobster
Low-Carb Vegetables
Non-starchy vegetables provide vital nutrients without exceeding your carb limit. Look for vegetables that grow above ground, such as:
- Leafy greens (spinach, kale, lettuce)
- Broccoli, cauliflower, and Brussels sprouts
- Zucchini and cucumbers
- Peppers (be mindful of quantity)
Dairy
Many types of dairy can fit into a keto diet if consumed in moderation:
- Cream cheese and hard cheeses (cheddar, parmesan, etc.)
- Heavy cream
- Greek yoghurt (unsweetened, full-fat)
Other Foods That Are Eaten on a Keto Diet
- Berries (small quantities, as they’re low in carbs compared to other fruits)
- Keto-friendly sweeteners like stevia or erythritol
- Dark chocolate (minimum 70% cocoa content)
Foods to Avoid
To maintain ketosis, these carbohydrate-heavy foods should be minimised or eliminated:
- Grains (rice, bread, pasta)
- Sugary foods (cakes, candies, sodas)
- High-carb fruits (bananas, apples, oranges)
- Starchy vegetables (potatoes, carrots, corn)
Keto-Friendly Supplements to Boost Results
Supplementation can make the transition to the keto diet easier and enhance your results. Below are some key supplements to consider:
MCT Oil
- Medium-chain triglycerides (MCTs) are extracted from coconut oil and converted into ketones quickly by the body.
- It can boost energy, mental clarity, and help you stay in ketosis.
- Easy to integrate – add to coffee (popularly known as “bulletproof coffee”), smoothies, or drizzle over meals.
Electrolytes
- Sodium, magnesium, and potassium levels can drop on keto due to reduced water retention.
- Consider electrolyte supplements or foods like bone broth and leafy greens to avoid fatigue and muscle cramps.
Exogenous Ketones
- Help your body produce more ketones, making it easier to stay in ketosis, especially if you’re transitioning to the diet for the first time.
Fiber
- Fibre supplements, such as psyllium husk, can support digestion and gut health since keto diets are often low in fibre.
Omega-3 Fatty Acids
- Found in fish oil supplements, these support heart health and reduce inflammation, complementing a fat-focused diet.
Probiotics
- Promote gut health, which can be disrupted during dietary transitions like starting keto.
Closing Thoughts
The keto diet is a powerful tool for weight loss and improved health, but success depends on making informed food choices and adjusting to the demands of a low-carb lifestyle. By focusing on whole, high-fat, low-carb foods and incorporating supplements like MCT oil, electrolytes, and omega-3 fatty acids, you can maximise the benefits of ketosis while avoiding common pitfalls.
Remember, as with any lifestyle change, consult your healthcare provider to ensure keto is the right choice for your specific needs.
