The ketogenic diet can be an effective way to lose weight, when carried out under the supervision of a medical professional, but what are some ketogenic diet foods you can eat and what foods should you avoid? We’ve talked to the experts to find out what you should and shouldn’t eat on the ketogenic diet.
the ketogenic diet works by changing our body’s energy source from carbohydrates to ketones, which are produced when the body enters an alternate metabolic state called ketosis. By removing carbohydrates, your body is forced to metabolize fat, which is what produces ketones that it then uses to function. Initially, this can lead to uncomfortable symptoms, known as keto fluwhich can make compliance difficult, but these symptoms usually go away over time as your body adjusts.
While the weight loss results seen with the ketogenic diet are borderline miraculous, this is not a sustainable way of eating and you risk developing nutrient deficiencies, so following the ketogenic diet is important only with the help of a dietitian or medical professional. Also, it’s worth noting that you may lose weight loss results once you reintroduce carbohydrates to your diet, so nutritional guidance at this stage is also crucial. Our guide to keto diet for beginners has food inspiration, safety tips, and insider tips.
Keto diet: what to eat
For a diet to be truly ‘keto’, only 5-10% of daily energy needs to come from carbohydrates, which equates to less than 50g of carbohydrates per day. The rest should come from 10 to 20% from protein and 70 to 80% from fat. Although the fat content is higher, to be successful on a ketogenic diet, it is recommended that you prepare your meals around protein rich foodsas protein has been shown to help with feelings of fullness, according to a study in the British Journal of Nutrition (opens in a new tab).
Sophie Medlin, Leading Consultant Dietitian and Founder of city dietitians, further explains: “The ketogenic diet is based on the idea that you will use fat from your diet or fat stored in your body as your main sources of energy instead of carbohydrates and body fat as your main sources of energy. That means that on the ketogenic diet, people generally eat high-protein foods like meat, fish, eggs, and dairy products, and low-carb vegetables like kale, broccoli, and spinach.
“Many people on the ketogenic diet purchase ketogenic products which are typically highly processed foods full of preservatives, sweeteners and emulsifiers that are not recommended as part of a healthy balanced diet.”
Dr. Deborah Lee, of Online Pharmacy Dr. Fox (opens in a new tab), explains that some vegetables are lower in carbohydrates than others and are more suitable for the ketogenic diet. “You have to be very careful to keep your carb intake below 50g a day, which is not easy. An easy way to remember this is to think about whether vegetables are grown above or below ground. Aboveground greens (lettuce, cucumber, tomatoes, bell peppers, etc.) are low carb, while aboveground greens (carrots, parsnips, potatoes, beets, etc.) are high in carbs.”
Keto diet: what to avoid
Your carb intake is very limited on keto, so it’s important not to waste your allowance on “empty calories.” You should try to eat fiber-rich and nutritionally dense foods like fruits, vegetables, nuts, and legumes instead of sweets like cakes or pastries. Take a look at our reference guide for what fruits can you eat on keto for a list of low-carb, mineral-rich fruits that fit well with a low carb diet like keto.
Medlin explains that the low-carb nature of the ketogenic diet causes people to cut out carbohydrates in all forms, which is not recommended. “People on the ketogenic diet will avoid all forms of carbohydrates, including whole grains, fruits, and many vegetables,” he says. “Again, this is one of the reasons why the ketogenic diet cannot be recommended, as these are some of the healthiest foods we can choose from.”
Drinks without alcohol
You can enjoy as much black coffee and herbal tea as you like on keto, since you only have to worry about your carb intake when you start adding extras like milk, honey, or sugar. A review on Medical Plant (opens in a new tab) indicates that coffee consumption can also help prevent type 2 diabeteswhich is a condition that is sometimes controlled on a ketogenic diet.
It’s best to avoid sugar-free sodas even if they’re technically ketogenic, as artificial sweeteners could harm your gut microbiome, according to a review in the gut microbes (opens in a new tab) daily. However, for that fizzy experience, you can drink carbonated water or flavored water, which tends to be very low carb and often naturally flavored.
Although fruit juices tend to be packed with sugar, a vegetable-based juice can fit into your carbohydrate allotment for the day and give you an energy boost. Dietary fibervitamins and minerals.
Dr. Lee gives her advice on non-alcoholic keto drinks: “You can have tea or coffee without sugar. You should drink at least 2 liters of water a day. Sparkling mineral water is a good option: it does not contain carbohydrates or calories.
“You could add some sugar-free cordial, as this won’t affect ketosis. Sugar-free drinks are allowed, but it is suggested that the artificial sugar can trigger sugar cravings, so take them with caution. Diet soda and diet tonic have the same conditions.”
Alcoholic drinks
While on keto, you may think the party is off the table, but you can actually enjoy some low-carb drinks if you feel like it. Liqueurs are remarkably low in carbs, though be careful to choose a mixed drink that is also low in carbs, such as sugar-free tonic, soda, or diet soda. Wine and light beer also contain 3-4g of carbs per serving, so these can be consumed in moderation as they won’t take you too far off target.
You may want to avoid standard beer and sugary cocktails like margaritas or porn star martinis, which contain a lot of sugar and are likely to make you exceed your carb goals for the day. Excessive alcohol consumption has been linked to the development of a number of health conditions, as seen in a review in the journal of alcohol research (opens in a new tab). As such, it’s worth remembering that while some low-carb drinks are fine, you’re risking your health if you frequently overindulge and drink too much alcohol.
This article is for informational purposes only and is not intended to offer medical advice.
