Keto Dieting – What Foods Are Suitable For a Keto Diet?

A Keto Diet is high in fat, moderate in protein and low in carbohydrates. It has been shown to improve insulin function, lower triglycerides and promote fat loss. However, the diet can be difficult to follow because it excludes many whole foods such as fresh fruits and vegetables, whole grains and low fat dairy that are essential for long term weight loss and overall health.

Fortunately, there are a number of herbs, vegetables and meats that are suitable for a ketogenic diet including green leafy vegetables which are very low in carbs and rich in vitamins, minerals and antioxidants (45). Fish, particularly salmon, is also a great choice as it is nearly carb-free and high in omega-3 fatty acids (46).

When choosing proteins it is important to choose grass-fed options as they have been linked to fewer heart disease risk factors. It is also important to limit red meat to two or three times per week as it is high in saturated fat and can raise cholesterol levels.

Non-starchy vegetables such as cauliflower, kale and zucchini make good substitutes for starchy foods like potatoes and corn and are packed with micronutrients and fibre. Nuts and seeds are also a staple of a ketogenic diet as they provide healthy fats, a high source of fibre and some micronutrients. It is also important to include some fermented foods and gut-friendly fats as these help maintain the health of your microbiome (47).