Read this post on what you should and should not eat before you do!
Ketogenic diet is a high fat, medium protein and low carb diet. The ketogenic diet would be 65-75% Fats, 20-30% proteins, whereas carbs would be 5-10%, normally limited to 20g and below.
Of course, you can also use some keto calculators online and keying in your age and other details to find out more about the macros you should be consuming should you be lazy. One such calculator would be: www.ketogains.com
However, everybody’s body works different, some people may consume more protein and find that it works better for them, whereas some people consume more fats. This is only a recommended rate and only through trial would you know what is the most suitable rate of consumption for you.
The key is to persist and don’t give up! Do not stress over this as well as stress leads to lower metabolism and inhibits ketone production. Also, remember that when you are full, you should not at any point of time force yourself to eat more fats even when you are full! At no point of time should you be forcing yourself to eat.
Following this, we will show you a short compilation of what you should be eating and what NOT to eat!
Category 1: MEAT
Meat is staple of keto since carbs are out of the equation. It is important to choose the right kind of meat to eat in order to make sure that you stick to the specific macros to meet your dietary goals.
The key in consuming meat is to have fatty meat whenever possible, meaning chicken thighs instead of chicken breasts for an example. The most rookie mistakes made by people are assumptions are that: ‘Oh, it’s fine I’m on keto diet, I can eat as much meat as I want.’ This is a great error which will result in you consuming too much protein! If you overconsume protein, the excess ingested protein in this case would go through gluconeogenesis, producing glucose!
The choice of meat also has to be very specific, in which case beef should always be grass-fed instead of grain-fed, and chicken should always strive to be range free instead of caged! There are many nutritional information about the difference between grass-fed and grain-fed beef and tons of articles online so you should probably have a read at those if you want to know why!
In the current modern society, it can be difficult to know whether the fats that come in meat are good or not, so if you’re afraid of this, take lean meat instead to meet your protein requirements, followed by healthy fats such as olive, coconut, or even avocado oil!
Category 2: SEAFOOD
Seafood is arguably the best source of protein and healthy fats available on a ketogenic diet. In consuming fish, the principles are the same, in which it is better to find fish that are fattier as compared to lean fish.
Some of the fishes with fattier cuts are: Salmon, sardines, mackerels, anchovies and more.
Fishes that have a leaner cut: Tuna, Cod fish. Sea bass and more.
Shellfish with high protein and virtually no carbs: Prawns, scallops, lobster and more.
For seafood, you have to watch out for farm or reared fishes, always try your best to get fishes from the wild instead. Reared fishes are packed with chemicals and antibiotics which do more harm than good for your body. Fishes of relatively large sizes such as tuna and sea bass may face heavy metal pollutions, so it is always read up on the ingredient’s origins and be clear of where they come from before purchasing them!
If you prefer lean fishes such as tuna, sea bass, don’t worry! Just add butter and whip up a fragrant butter bake fish! The butter will make up for the lack of fats in the dish!
Category 3: DAIRY
Most dairy products are ketogenic friendly except for milk. Milks are high in lactose content, a milk-sugar which are essentially carbohydrates. However, if you choose to consume other form of milk such as almond milk, they’re keto-friendly as long as the carbs are not high.
Other form of dairy that are keto-friendly are: Cheese such as cheddar, parmesan, cream cheese, as well as creams such as fresh cream, whipped cream are all rather keto-friendly. If you are someone that loves yogurt, Greek yogurt is also a very good choice, as it is also high in protein, as long as it’s no added sugar, it’s fine!
As long as you are not allergic to cheese, they are all considered keto-friendly. However, similar to other ingredients, choose natural cheese and not processed slice cheese!
Finally, butter is the ultimate dairy product for every keto friends! Butter is essentially the key ingredient that spices up your keto journey and also a very good source of fat! However, you must always choose grass-fed butter compared to normal butter, similar to when consuming beef.
Only grass-fed butter can truly be considered keto-friendly. Alternatively, ghee is the best choice, given that the lactose content in the butter is all fully removed from the butter. If you have an allergic reaction to dairy products, ghee is also the choice which you are able to go for that is keto-friendly.
Also, you have to be careful in using the RIGHT kind of butter, do not be deceived by using margarines or other kinds of butter made using vegetable oil!
Category 4: VEGETABLES
Some vegetables are allowed on keto diet, just make sure that they are low carbs and you’ll be fine to consume them !
List of Vegetables: Beetroot, lettuce, cabbage, kale, cucumber, zucchini, spinach, seaweed leaves etc.
However, depending on a person’s health conditions (especially intestinal health), lectins (Anti-inflammatory and inflamed immune systems), oxalates (Which causes inflammation and kidney stones), and FODMAPs (abdominal bloating and gas induction), etc. may need to be avoided. Cook the various vegetables as needed to destroy their anti-nutrients. Some of the listed are below:
Vegetables high in lectins: Cucumber, garlic, pepper, eggplant, paprika, tomato, etc.
Vegetables high in oxalates: Spinach, kale, beetroot, beet, etc.
Vegetables high in FODMAPs: Asparagus, cabbage, garlic, onion, brocolli, etc.
Category 5: NUTS
There are some nuts that are keto-friendly and pack loads of nutrients which are good for the body, but it should be taken into consideration that nuts are relatively higher in carbs as compared to generic keto-friendly food.
Nuts: Macadamia, walnuts, Almond, Hazelnut, Brazil Nut.
Be careful of the nuts you consume, some such as pistachios are relatively high in carbs, whereas macadamias are a lot lower in carbs. It is fine to snack on them from time to time, but abstain from eating too much of it in a session.
Category 6: FRUITS
Most fruits contain high amount of sugar which means high carbs, so there are relatively little fruits that can be consumed during keto diet, with the exception of a few fruits.
Some of these fruits are: Strawberries, blueberries and raspberries as well as avocados.
Avocados are arguably one of the staples of ketogenic, with it packing a whole lot of saturated fats and health beneficial vitamins. Avocado Is a fruit where many ketogenic people like to consume as it has high fats as well as fibers that will allow you to hit your fat nutritional intake!
As long as you do not hit over your daily carb intake limit, it is fine to consume them!
Category 7: OILS
During the keto diet, it is extremely important to consume the right kind of fats. There is a natural difference between ‘good’ and ‘bad’ fats and their effects on your body. Consuming too much bad fats will cause a spike in your omega-6 level, which disrupts the balance between omega-3 and omega-6, which may in the future cause weight loss plateaus and stagnations.
Oils: Lard oil(Pork), Coconut oil, Olive oil, Avocado oil, etc.
Butter and lard have a high percentage of saturated fat, which is most recommended to be used for cooking in the ketogenic diet. Some oils such as vegetable and seed oils are high in omega-6 which may cause inflammation in the body when the ratio of omega-3 and omega-6 falls out of balance. These oils are: Canola oil, grapeseed oil, etc.
Ketogenic seems easier because it looks have more range of food than other diet like chicken breast, but this ketogenic, you need to study and listen to your body voice.
Of course, we will be there for your journey.