Keto-Friendly Foods

Definition  

A ketogenic (keto) diet is a very low-carbohydrate, high-fat, and moderate-protein diet designed to shift the body into ketosis, a metabolic state in which fat is used as the primary energy source instead of carbohydrates. 

Common Keto-Friendly Food Sources 

• Healthy Fats: Avocados, olive oil, coconut oil, butter, ghee, nuts, seeds 

• Proteins: Eggs, fatty fish (salmon, mackerel), grass-fed meat, poultry, tofu 

• Low-Carb Vegetables: Spinach, kale, zucchini, cauliflower, broccoli, mushrooms 

• Dairy: Full-fat cheese, heavy cream, unsweetened Greek yogurt 

• Beverages: Water, black coffee, tea, bone broth 

• Other: Unsweetened nut butters, chia seeds, shirataki noodles 

Health Benefits 

• Weight Loss: Promotes fat loss and reduces appetite 

• Blood Sugar Control: Stabilizes insulin and blood glucose, especially in type 2 diabetes 

• Mental Clarity: Some report improved focus and cognitive performance 

• Neurological Disorders: Originally developed to treat epilepsy, and being studied for Alzheimer's and Parkinson’s 

• Reduced Triglycerides and Improved HDL Cholesterol 

Recommended Macronutrient Distribution  

Typical keto macronutrient ratio: 

• Fat: 70–75% of daily calories 

• Protein: 20–25% 

• Carbohydrates: 5–10% (typically <50 grams/day) 

Deficiency Risks  

Without proper planning, a keto diet may lead to: 

• Electrolyte imbalances: Low sodium, potassium, and magnesium (may cause “keto flu”) 

• Fiber deficiency: Due to low fruit, grain, and legume intake 

• Micronutrient gaps: Especially vitamins C, D, B-complex, calcium, and selenium 

• Elevated LDL cholesterol: In some individuals consuming high amounts of saturated fats