If you’re more into “healthy eating patterns” than following a strict diet, we get it — balanced eating is key. However, for those looking for a structured way to manage or lose weight, the Keto diet might have popped up in your search. If you’re unsure what keto eating entails or if it’s the right fit for you, let’s break it down.
The ketogenic diet, known for its high-fat and very low-carb approach, helps train your metabolism to switch from burning carbs to burning fat as the primary energy source. This process, known as ketosis, is why foods like bacon and cheese are staples on the keto diet, according to Stefani Sassos, MS, RD, CDN, Director of the Good Housekeeping Institute’s Nutrition Lab.
However, the focus on fat and the restriction of carbs means that many healthy, nutrient-rich foods are off-limits. For example, you’ll have to limit your intake of fruits and vegetables and miss out on whole grains, all of which contribute to overall health. While research on the long-term effects of the keto diet is still limited (with most studies spanning only up to two years), existing data suggests it could lead to nutrient deficiencies and may impact heart, cognitive, and digestive health.
Before diving into the Keto diet and aiming for ketosis, it’s important to consult your primary care provider. Some reports suggest that keto programs can lead to yo-yo dieting, making it essential to approach the diet with careful consideration. To help you make informed choices, here’s a breakdown of keto-friendly foods you can include in your meals, foods you should avoid to stay in ketosis, and even a few treats you can enjoy every now and then.
Keto Diet Foods: What You Can Eat to Stay in Ketosis
On the Keto diet, expect your meals to be rich in fat, moderate in protein, and almost free of carbs. A keto-approved diet includes a variety of foods that help you maintain ketosis. Stock up your fridge and pantry with options like meat, seafood, dairy, eggs, nuts, fats and oils, and certain low-carb vegetables that grow above ground, such as leafy greens and cruciferous vegetables.
When following the Keto diet, you’ll be loading up on plenty of healthy fats, moderate protein, and very few carbs. Here’s a list of keto-approved foods to help you stay in ketosis and maintain a healthy eating plan:
- Meats: Chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage (in limited amounts).
- Fatty seafood: Salmon, snapper, tuna, halibut, cod, trout, catfish, and scallops.
- Shellfish: Crab, clams, oysters, lobster, and mussels.
- Fats and oils: Eggs, butter, coconut oil, olive oil, ghee, lard, avocado oil (and avocados!), and mayonnaise.
- High-fat dairy: Heavy cream, soft and hard cheeses, cream cheese, and sour cream.
- Low-carb vegetables: Cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplants, tomatoes, asparagus, cucumber, onions, mushrooms, spinach, lettuce, and olives.
- Nuts: Almonds, peanuts, macadamia nuts, pecans, hazelnuts, walnuts, and their respective butters (opt for natural varieties without added sugar).
- Berries (in moderation): Blueberries, blackberries, raspberries.
- Beverages: Unsweetened coffee, black tea, dry wine, champagne, and hard liquor (in moderation).
- Spices and sweeteners: Stevia and sucralose (enjoy sparingly).
Foods to Avoid on the Keto Diet: What to Stay Away From to Maintain Ketosis
Following the Keto diet means eliminating many foods that are staples in other eating patterns. If you want to stay in ketosis, there are several foods you’ll need to cut out, including:
- Almost all fruits: Apples, bananas, oranges, grapes, watermelon, peaches, melon, pineapple, cherries, pears, lemons, limes, grapefruits, plums, mango, and more.
- Most grains: Wheat, rice, rye, oats, corn, quinoa, barley, millet, bulgur, amaranth, buckwheat, and sprouted grains.
- Starches: Bread (all types), bagels, cereal, pasta, rice, corn, oatmeal, crackers, pizza, popcorn, granola, muesli, flour. Some alternatives like cheese wraps are available for keto dieters.
- Legumes: Black beans, kidney beans, pinto beans, navy beans, soybeans, peas, chickpeas, and lentils.
- Real sweeteners and sugar: Cane sugar, honey, maple syrup, agave nectar, Splenda, aspartame, saccharin, and corn syrup. Instead, opt for keto-friendly sweeteners like monk fruit sugar replacement.
- Sweet treats: Candy, chocolate, cakes, buns, pastries, tarts, pies, ice cream, cookies, pudding, and custard. Keto-friendly alternatives, like sugar-free ice cream, are available for those with a sweet tooth.
- Certain cooking oils: Canola oil, soybean oil, grapeseed oil, peanut oil, sesame oil, and sunflower oil.
- Alcohol: Beer, cider, sweet wines, and sweetened alcoholic drinks. Choose dry wine with less than 10g of sugar per bottle if you want to indulge.
- Bottled condiments: Ketchup, BBQ sauce, tomato sauce, and some salad dressings and hot sauces containing added sugar.
- Low-fat dairy: Skip skim milk, fat-free yogurt, and low-fat cheeses. Opt for higher-fat dairy options to stay aligned with the keto lifestyle.
Here’s an optimized version of the Pros and Cons of the Keto Diet for Google Discover:
Pros of the Keto Diet: What Are the Benefits?
The Keto diet has been recognized for its potential to help with medical conditions like epilepsy. According to the Epilepsy Foundation of America, the ketogenic diet has been shown to reduce or even prevent seizures in children who haven’t responded to medication — many experience a significant change after adopting the keto lifestyle.
Recent research also suggests that the Keto diet may offer weight loss and cardiovascular benefits for individuals who are overweight or obese, especially those who commit to the diet long-term. Some studies also point to its potential impact on treating type 2 diabetes, insulin resistance, and possibly slowing the progression of disorders like Autism and Alzheimer’s.
Cons of the Keto Diet: What You Should Know
While the Keto diet has benefits, it comes with its own set of challenges. The strict nature of the plan, especially when paired with fads like intermittent fasting, can be hard to maintain and might not be sustainable for everyone. Deprivation diets often require a significant amount of willpower and can have negative effects on your relationship with food.
The keto flu is a common side effect, causing flu-like symptoms as your body adjusts. Additionally, many products marketed as “keto-friendly” may not be as beneficial as they seem, and the diet’s rigid rules can be restrictive for some people.
Stefani Sassos, MS, RD, CDN, cautions that while weight loss may occur on keto, it may not be the best fit for everyone — especially if you can’t imagine giving up bread or fruits entirely. There are numerous other diet plans that can also promote weight loss without eliminating entire food groups.
Bottom Line: Should You Try the Keto Diet?
Before diving into the Keto diet, it’s crucial to consult with your doctor, especially if you’re looking for long-term weight loss or treating specific health concerns. While it’s true that keto includes some healthful foods like broccoli, it also eliminates others like bananas and sweet potatoes, which are nutrient-rich.
Furthermore, be aware that strict adherence to the Keto diet may lead to nutrient deficiencies, and the potential for yo-yo dieting might pose risks to your health. Balance and moderation are key when considering any eating plan.