What Foods Can I Eat on Keto?

What Foods Can I Eat on Keto?

The first thing to remember is that despite having a ‘restrictive’ reputation, there are many things that you can eat on keto.

Want to put a ketogenic diet shopping list together? Then here are some tables showing a list of suitable foods.

Dairy Foods 

Milk contains too many sugars in the form of lactose, but aside from that most dairy foods are ideal.

Butter Cheese
Clotted Cream Cottage cheese
Cream Creme cheese
Creme fraiche Ghee
Quark Sour cream
Whipped cream Yogurt

Eggs, Meat, and Poultry

You can include all meat and poultry in a keto plan– preferably a wide variety of cuts, including bone-in meats.

Bacon Beef – all cuts
Chicken Duck
Eggs Fermented Meats (prosciutto, salami)
Ham Lamb
Mutton Pork
Turkey Venison and wild game

Fats and Oils

While any fat is technically suitable for a ketogenic diet, it’s better to avoid industrial vegetable oils.

Here are some healthy fat sources:

Avocado Oil Butter
Coconut Oil Extra Virgin Olive Oil
Ghee Goose Fat
Lard Macadamia Nut Oil
Red Palm Oil Tallow


There are countless edible fish and here are some of the commonly available ones.

Anchovy* Bream
Carp Catfish*
Cod Flounder
Haddock Halibut
Herring* Mackerel*
Sardines* Salmon*
Swordfish** Tilapia*
Trout* Tuna**

*Best sources of omega-3  **High in both omega-3 and mercury

Fruit (low sugar)

Since ketogenic diets require carbohydrate intake to be very low, most fruits are unsuitable.

However, there are plenty of low sugar fruits that are perfectly fine in moderation.

Avocado Blackberries
Blueberries Boysenberries
Coconut Cranberries
Lemon Lime
Olives Raspberry
Rhubarb Salmon berry
Strawberry Tomato

There are also many different types of berries which are okay in moderation; 


Most nuts are great for a ketogenic diet, but cashews, chestnuts, and pistachios are too high in carbohydrate.

Nuts are very energy-dense, so a handful should be enough (1 ounce/28grams)

Here are the best low-carb choices:

Almonds Brazil Nuts
Hazelnuts Macadamia
Peanuts Pecan
Pine Nuts Walnuts


Personally, I’m not a fan, but seeds are also a reasonably nutritious option for keto diets.

Aim for about a handful / 1 ounce / 28 grams.

Chia Seeds Flaxseeds
Hemp Seeds Pumpkin Seeds
Sesame Seeds Sunflower Seeds

Shellfish and Seafood

Abalone Clams
Cockles Crab
Eel Lobster
Mussels Oysters
Shrimp Scallops
Sea Squirt Squid

Vegetables Suitable For Keto

Generally speaking, lower carb veggies should be the focus: calciferous veg and leafy greens. The plants that grow above ground have the lowest carb count, while vegetables growing underground tend to have more. However, a small amount of below ground vegetables should be okay if you factor them into your total carb count.

Artichoke Asparagus
Beet Greens Bell Peppers
Bok Choy Brocolli
Brussels Sprouts Cabbage
Cauliflower Celery
Chives Cucumber
Eggplant Green Beans
Green Onion Kale
Kohlrabi Leek
Lettuce Mushrooms
Radish Red Cabbage
Rutabaga Seaweed
Spaghetti Squash Spinach
Swiss Chard Tomato
Turnip Zucchini

Key Point: As shown above, ketogenic diets might restrict some foods — but there is still a great deal of choice.

Source : By Michael Joseph, MSc

Gulab Jamun with Milkio Ghee

Gulab Jamun with Milkio Ghee

Navaratri Special Gulab Jamun with Milkio Ghee:

Gulab Jamun with Milkio

Yield: 6

Gulab Jamun with Milkio


  • 1. 3 cups sugar
  • 2. 6 cups water
  • 3. 1 tbsp. cardamom powder
  • 4. 2 tbsps. Rose water
  • 5. 3 cups powdered milk
  • 6. 1 and a 1/2 cups all-purpose flour
  • 7. 1 and a 1/2 tsp baking powder,
  • 8. 1 cup heavy cream,
  • 9. 1 cup Milkio ghee for deep frying


  1. Mix the water and sugar in a deep pan and boil till all the sugar is dissolved.
  2. Turn off the flame and add the cardamom powder and rose water. Mix well and keep aside. Mix the powdered milk, all-purpose flour and baking powder well.
  3. Add a little of the thickened cream at a time to them and mold to make a dough that is medium soft but not sticky. Kept the rest of the cream aside.
  4. Just add a little at a time until you reach the consistency of dough you are after.
  5. The success of this dessert depends almost entirely on how well you mold the dough.
  6. Once the dough is ready, divide it into walnut sized balls and roll between slightly greased palms till smooth. Any cracks will show up even more lately and could lead to the 'milk balls' cracking as they are being fried... not desirable! Take all the time you need over this step to get it right.
  7. While making the balls, heat the Milkio ghee for deep frying in a wide pan on a low to medium flame. Fry the dumplings, stirring often to brown on all sides.
  8. Do not cook on very high heat as the dumplings will burn on the outside and remain raw inside!
  9. When cooked, drain (with a slotted spoon), remove the dumplings from the Milkio ghee and transfer it immediately into the sugar syrup.
  10. Repeat above steps until all the dumplings are cooked and added to the syrup.
  11. Allow the dumplings to soak in the syrup for at least 2 hours before serving.
  12. At this point they can either be removed from the syrup and served or served with the syrup.

Source : Suchi’s Kitchen

Benefits of a Ketogenic Diet

Benefits of a Ketogenic Diet

Benefits of a Ketogenic Diet:

Keto wouldn’t be so popular if it didn’t have benefits–and there are many of them.

Blood sugar and insulin levels improve:

As ketogenic diets cut out sugar and carbohydrates, blood sugar levels tend to fall. In recent times, many people with diabetes are successfully managing their condition using a keto plan.

Effortless dieting:

Have you ever tried a low-fat diet before? If you have, you may remember how difficult it can be to control food cravings.  However, keto diets encourage satiety due to their higher fat and protein content .

Massive reductions in triglycerides: 

Triglycerides are one of the major risk factors for cardiovascular disease. Carbohydrate restriction leads to lower triglyceride levels.

Keto helps manage brain-related diseases and illnesses:

Ketogenic diets can be therapeutic for a variety of brain conditions, whether severe chronic diseases or mild problems. Research shows that being in ketosis has potential benefits for brain tumor cases, depression, epilepsy, and migraines

Significant increase in HDL levels:

Lower intake of carbohydrate combined with higher fat consumption tends to increase high-density lipoprotein (HDL) levels. Cardiovascular researchers accept that higher HDL levels are protective against heart disease.

Leads to greater weight loss than other diets:

In several studies directly comparing low-carb and low-fat diets, diets low in carbohydrate promote more significant weight loss. This weight loss is likely due to greater satiety from foods higher in fat and protein.

May protect against some cancers:

Cancer cells have a preference for glucose to fuel growth. And while they can still grow in carbohydrate-restricted conditions, some studies suggest that ketogenic diets may help prevent/fight certain cancers. At present, clinical trials are ongoing .

Note: This is still very early science and there is no clear evidence on the topic. No diet should be considered as an alternative to conventional treatment.

Possible benefits for Alzheimer’s disease:

Further research is necessary, but ketogenic diets may help by supplying the brain with ketones, which it can use for energy. Alzheimer’s patients have impaired glucose metabolism, and studies show ketone levels positively correlate with memory performance and cognition.

Reduction in blood pressure:

High blood pressure (hypertension) is a significant risk factor for cardiovascular disease and stroke. Conventional advice may over-estimate the impact of salt, and excessive refined carbohydrate intake has a larger effect on blood pressure than sodium.

Ketogenic diets naturally reduce refined carb consumption, and many following such diets experience a decrease in blood pressure

It’s enjoyable, and it’s sustainable:

And this last one’s pretty obvious. What sounds more appealing to you: low-fat crackers, skim milk, and a fat-trimmed chicken breast? Or steak, cheese, and some dark chocolate?

Key Point: Ketogenic diets have a lot of potential health benefits, but we shouldn’t claim them to be a cure-all solution. Keto is also very sustainable because most of the food tastes delicious.

By Michael Joseph, MSc

The Ketogenic Diet: An Ultimate Guide to Keto

The Ketogenic Diet: An Ultimate Guide to Keto


The Ketogenic Diet: An Ultimate Guide to Keto

Over recent years, ketogenic diets have become increasingly popular.

The diet is otherwise known as ‘keto,’ and it’s high in fat and extremely low in carbs.

But there are a few things to be aware of, such as the benefits, best foods to eat, foods to avoid, possible dangers and side effects.

This guide will show you all of these things.

Also, the guide provides sample keto meal plans, snack ideas, and guidance on where to find the best online keto resources.

What is a Ketogenic Diet?

Ketogenic diets are a way of eating that focus on strictly limiting carbohydrate.

And if implemented well, ketogenic diets can be incredibly beneficial.

By and large, those following a keto plan eat higher amounts of fat, moderate protein, and a very small amount of carbs.

Keto macros

As long as you keep carbs very low, then keto is possible on a range of macronutrient ratios.

However, in my case I’d aim for macros similar to this:

Carbohydrate: 5-10%
Fat: 60-75%
Protein: 20-30%

How do keto diets work?

When you keep carbs very low for an extended period, the body enters nutritional ketosis.

Ketosis refers to a state in which the body starts burning fat for energy rather than carbohydrate.

On a typical high carb diet, the body burns glucose. In contrast, the ketogenic diet encourages the body to start using ketones for fuel.

Ketones are a type of molecule that our liver produces during times of carbohydrate restriction (or overall low food intake).

The human body can use both glucose and ketones for fuel.

How many carbohydrates should I eat?

Respected low carb researchers Jeff Volek and Stephen Phinney advise aiming for an upper limit of 50 grams total carbs. Below this number is also widely accepted as a ketogenic diet (1).

Generally speaking, you can eat this amount of carbohydrate and still be in ketosis.

However, everybody is different, and the exact number will depend on the individual – it might be 35g, or it might be 70g.

How can I tell I’m in ketosis?

There are many signs which suggest you might be in ketosis:

  • Rapid weight loss, usually due to a drop in water weight
  • Better feelings of satiety and reduced food cravings 
  • Possible short-term side effects such as bad breath and fatigue 
  • If you want to be 100% sure, then you can use a ketone breath analyzer or a urine strip to measure for ketones.

Key Point: A ketogenic diet is a way of eating that restricts carbohydrate, has a moderate amount of protein, and a high-fat content.

By Michael Joseph, MSc


Fiji market watch: Price hike for Jasmine Rice and ghee

Fiji market watch: Price hike for Jasmine Rice and ghee

Fiji market watch: Price hike for Jasmine Rice and ghee

Update: 1:17PM THE prices of Jasmine Rice and ghee (milk fat) have increased in local supermarket shelves.

As a result, the Consumer Council of Fiji has advised consumers to make prudent choices when shopping for the two items.

Council CEO Premila Kumar said they were not aware of this price increase, but companies they approached confirmed the hike.

She said those companies clarified the price increase was attributed to the change in global prices and supply shortages, affecting the prices of the two products.

In particular, Mrs Kumar said because of the increase in prices of world dairy products, the suppliers had increase its export price of milk fat in August this year.

Similarly, she said because of an increase in the global demand for Jasmine Rice, exporter Vietnam was unable to supply sufficiently to all its markets.

But according to the Council’s survey, here is what consumers are likely to be spending on the two products:

– the retail price of a 750ml bottle of ghee in February was on average around $10-$11; and this month shot up to $16.95;

– the retail price for 10kg Jasmine Rice in February ranged from $16-$18, and this month is in the range of $19.50-$24.

“However, given that both items are not under price control, different brands of the milk fat and Jasmine Rice are being sold at varying prices in the supermarkets,” Mrs Kumar said.

“In such situation, consumers are reminded to exercise consumer responsibility and engage in comparative shopping to get a cheaper deal in some supermarkets compared to others.”


Source : fijitimes