The ketogenic diet has never been more popular, with celebrities jumping on board and even Trader Joe’s catering to the keto crowd. Unfortunately, though, the low-carb, high-fat diet has drawn criticism from some who claim that it’s just not healthy to eat “that much meat.” But wait — is the keto diet actually very meat-heavy? Not really!
If you’re embarking on a ketogenic lifestyle, you should know that you actually can’t eat a ton of meat on the keto diet. In fact, eating too much protein can kick you out of ketosis, so while meats are definitely okay in moderation on a keto diet, they shouldn’t be its number one staple. Here’s the scoop.
Protein and Keto
Meat — especially the cuts of meat that people eat most often, like chicken breasts and steaks — are high in protein content. That’s no mystery, but when it comes to achieving ketosis (a state where your body burns through its stores of glucose, and turns to burning fat instead), it’s important not to consume too much protein.
That’s because your body has the ability to make glucose out of protein through a process called gluconeogenesis. When this happens, your body reverts to burning glucose (rather than fat) for energy, taking you out of ketosis. A 2011 study confirmed that “[Low-carbohydrate/high-fat diets] must be high in fat, but also low in protein contents to be clearly ketogenic. ”
The Best Meats for Keto
Though everyone is different, the standard ratio of macronutrients for a ketogenic diet is 75 percent fat, 20 percent protein, and five percent carbohydrate. This means that the majority of each meal — in fact, a WIDE majority — should be non-meat sources of fat. Only about one-fifth of your meal should be protein.
If you’ve done that math, that makes high-protein meat choices, like skinless chicken breasts or fish, things you should only eat sparingly. Here are some of the meats with the best fat-to-protein ratio. But keep in mind: Even these high-fat meats have plenty of protein, so they shouldn’t be eaten at every meal.
Offal (organ meats such as liver, cheek, and heart)
The Best Non-Meat Fats for Keto
With meat playing a supporting, not starring, role in the keto diet, you’re probably wondering what *should* comprise the majority of your meals.
Low-carb and non-starchy veggies like spinach and kale are great for keto and are ideal carriers for non-meat fats. While some keto fans opt for dairy, others take a more purist approach, sourcing their fats from less processed sources. These are the fats you should be using to reach your keto goals:
Animal fats such as lard, duck fat, and bacon grease
Not really! If you're embarking on a ketogenic lifestyle, you should know that you actually can't eat a ton of meat on the keto diet. In fact, eating too much protein can kick you out of ketosis, so while meats are definitely okay in moderation on a keto diet, they shouldn't be its number one staple.
Meat and poultry are popular with people on the keto diet because they're high in fat and very low in carbs. However, scientists have found links between eating too much meat on a regular basis and health conditions like heart disease, type 2 diabetes, and excess weight.
Protein consumption will typically cause both insulin and glucagon to increase. As a result, insulin levels may elevate to the point that you are “kicked” out of ketosis. The likelihood of this happening, however, depends on specific aspects of your health and how much protein you consume.
Some of the best meats for keto include beef, pork, chicken, salmon, and bison. Still, all plain, unprocessed meats are keto-friendly and low in carbs — so there are plenty of options to choose from. However, you may want to choose your meats based on other factors in addition to carb count.
On a traditional ketogenic diet, around 70% of your total daily calories should come from fat, including sources like oils, meat, fish, and full-fat dairy ( 4 ). However, the vegetarian keto diet eliminates meat and fish, relying instead on other healthy fats, such as coconut oil, eggs, avocados, nuts, and seeds.
Can you eat too much salad on keto? Vegetables do contain carbohydrates, so it is possible to eat too much salad and exceed your carb limit for the day. However, if you're careful about the greens and other veggies you include and don't overdo it, delicious salads can be a staple in your keto diet.
Can I eat a whole chicken on keto? If it's within your protein budget, yes. However, a keto diet doesn't mean you can eat an unlimited amount of protein. Remember that protein can transform into glucose in the body, meaning a large protein intake can affect your ketosis levels if you are not careful.
One of the initial food categories to steer clear of on the keto diet is grains and starchy foods. Examples include wheat, rice, corn, and oats, which are rich in carbohydrates. These goods can have a notable impact on blood sugar levels and impede the body's ability to enter ketosis.
Fat is very filling. It's also more calorie dense and digests more slowly than other macronutrients. But if you don't get enough fat and aren't in ketosis because you eat too much protein, you could leave the body in a state of energy limbo.
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
If you're embarking on a ketogenic lifestyle, you should know that you actually can't eat a ton of meat on the keto diet. In fact, eating too much protein can kick you out of ketosis, so while meats are definitely okay in moderation on a keto diet, they shouldn't be its number one staple.
Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.
Cucumber is another popular salad vegetable. It contains many essential nutrients, including vitamin K. Cucumber is also suitable for the keto diet, as its carb content is just 3.63 g per 100 g. To make the carb content lower, a person can peel the cucumber before eating it.
Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They're also a great source of high quality protein, which may help preserve muscle mass during a very low carb diet ( 18 , 19 , 20).
Certain aspects of the carnivore diet may lead to weight loss. Specifically, some studies have shown that high-protein and low-carb diets can promote weight loss. This is mostly because protein, as well as fat, can help you feel more full after meals, which may lead to reduced calorie intake and subsequent weight loss.
Protein foods (meat, poultry, fish, dry beans and nuts): 5½ oz.per day. Serving sizes = 3 oz. cooked lean meat, poultry or fish; 2 egg whites or 1 egg; ¼ cup cooked beans; 1 tablespoon peanut butter; ½ oz.
"While people don't have to eat meat every day, if they eat appropriate portions along with nutrient-dense foods that fit into a healthy diet, eating meat every day can be acceptable," said Lauren Manaker, registered dietitian. Many people, though, are eating large portions of meat that exceed these recommendations.
Introduction: My name is Nicola Considine CPA, I am a determined, witty, powerful, brainy, open, smiling, proud person who loves writing and wants to share my knowledge and understanding with you.
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