The keto diet is high in fat, moderate in protein and low in carbohydrate. It eliminates foods such as grains, sugary drinks and desserts, beans and legumes, potatoes, ice cream, candy and most fruits.
It is important to plan meals and snacks, so you have keto-friendly options available. It can also be helpful to work with a dietitian who can tailor the diet to your health and fitness goals.
Protein
Unlike other low-carb keto diet plan which tend to be high in carbohydrates, keto plans typically call for a moderate intake of protein. Aim for about 30 percent of your calories to come from protein, with the rest coming from fats and carbs.
Spritzler suggests sourcing your protein from both animals (meat, fish and dairy) and plants (nuts and seeds). You should also be sure to include a variety of fats, such as olive oil, coconut oil, butter and grass-fed meats.
While this eating approach may seem restrictive, it is often successful in promoting weight loss and improving health markers, such as blood sugar levels, she adds. However, many newcomers to keto experiences a period of “keto flu,” which involves brain fog, headache, fatigue, irritability and digestive issues.
For athletes who engage in high-intensity exercise, Torchia recommends a more flexible approach to keto that includes occasional carb refeeds. He notes that this strategy can improve athletic performance by increasing glucose availability for energy. Keeping keto-friendly snacks on hand, such as nuts and seeds, hard-boiled eggs and Grass-fed beef jerky, helps prevent the temptation to eat unhealthy fast-food options that are typically high in carbs.
Fat
In a keto diet, you swap out carbs for fat to fuel your body. Carbs are the energy source your body breaks down into glucose, while fat is used to fuel your metabolism and provide the building blocks for your cells. Typically, your keto meal plan centers around high-fat foods like meat, fish, eggs, low-carb veggies and full-fat dairy.
You’ll want to keep chips, crackers and other processed snack foods minimal, since they are usually high in carbohydrates and low in fiber. Instead, opt for nuts and seeds, which are naturally low in carbs and contain heart-healthy fats.
For beverages, choose water, unsweetened iced tea and sparkling water as opposed to sugary sodas and juices. You’ll also want to keep milk and other dairy products to a minimum, as they are high in carbs (and lactose). Opt for almond, coconut or other low-carb dairy to get the muscle-building protein and satiating fats you need.
Vegetables
Vegetables are a crucial part of a keto diet plan. They provide valuable fiber and essential nutrients that are often missing from a high fat, low carb diet. Vegetables are rich in potassium, a nutrient that supports healthy blood pressure levels, and in folic acid, a vitamin important for red blood cell formation.
Nonstarchy vegetables are particularly important for a keto diet. These include leafy greens, zucchini, and cruciferous vegetables. Nonstarchy vegetables are generally lower in carbohydrates than starchy vegetables, making them a better choice for a keto diet.
In addition to their nutritional value, vegetables provide an array of flavors and textures. Roasting, sauteing, and grilling vegetables are great ways to enhance their flavor without adding excessive carbohydrates.
Aside from its limitations on some fruits and vegetables, the keto diet is a healthy weight loss option that can help you lose excess body fat. However, it can be challenging to follow the diet for a long period of time. This can lead to yo-yo dieting, which can make it harder to lose weight permanently.
Fruits
Fruit is not off limits on a keto diet, but you should be mindful of the type and quantity of fruit you consume. Some fruits, like oranges and pineapple, are high in sugar and not ideal for a keto diet. However, berries are a good choice for a keto diet and can provide important antioxidants.
Another option is to eat low carb fruits, like peaches. These tasty summer fruits are low in carbohydrates and rich in vitamin C, manganese, niacin, potassium and copper.
When consuming fruit, you should always consider the net carbs, which is total carbs minus fiber. This will help you keep track of the amount of carbohydrates you are eating. You should also avoid foods with added fructose, which is not healthy on any diet. Excessive fructose intake may lead to high cholesterol, weight gain and other health problems. Fructose is found in many processed foods and should be avoided to stay on a healthy keto diet. You should work with a registered dietitian nutritionist to develop a diet plan that is right for you and your health goals.
Other Foods
While avoiding carbohydrates, you also need to cut out processed foods like sugary drinks, cookies, cakes and candy bars. Having healthy, convenient keto snacks like nuts and seeds, fatty cuts of meat, coconut oil, ghee and grass-fed jerky on hand helps you resist the temptation to revert to high-carb foods when hunger strikes.
Your body uses carbohydrates for fuel, turning them into glucose and storing the extra as glycogen in your liver and muscles. When you switch to a keto diet, your metabolism begins burning fat for energy instead. This process is known as ketosis, and it can lead to a temporary period of symptoms such as brain fog, headache, fatigue and irritability called the keto flu.
Conclusion
To speed up your transition to ketosis, you can try drinking lots of water, replenishing electrolyte levels and eating plenty of protein and fat. You can also take a probiotic and consume fermented foods to promote gut health and prevent nutrient deficiencies. If you’re serious about keto, you can even consider taking exogenous ketones to elevate your blood ketone levels and get into ketosis faster.