The Ketogenic diet is a highly popular diet that has proven to be highly effective in helping people lose weight. The idea behind the diet is completely opposite to many other diets. The diet consists of foods that are low in carbs, high in fats and contain a moderate amount of protein.
Due to the low number of carbs, blood glucose (sugar) levels dip which causes the body to produce “ketones”. The ketones are then converted into blood sugar to compensate for the low amount. Where do ketones come from? They are produced in the liver, from fat. Therefore, through the use of “ketones” and the ketogenic diet, you are essentially using fat as fuel. You can read all about it here.
Foods that you can eat on a Keto diet
The key thing about keto is that your carb intake should be as low as possible. It’s recommended that you take below 20 grams of carbohydrates every day. However, if you can’t, then try to keep it below 50 grams. You can eat these foods if you’re on a Keto diet:
Meat is high in protein, low in carbs which makes it good for keto. Therefore, even though meat is low in carbs, you must take meat in moderation. This is because lots of protein can make it harder for the body to go into ketosis, which is the whole point of keto. Grass-fed meat is always the healthiest, so you should always try to get that. Avoid processed meats because they often contain added carbs.
Nuts and berries
Nuts are considered great for keto due to a high number of healthy fats present in them. However, it’s recommended to eat them in moderation because one can easily eat a lot without realizing the number of calories consumed. In the end, calories still matter with all types of diets. Similarly, berries are also good but a moderate amount is recommended. Consider eating berries with real whipping cream. Also, try to avoid cashew nuts because of their high carb content.
High-fat dairy sources are quite popular in keto diets. Butter is a great option as well as high-fat cheese and some yogurt in moderation also helps. One of the reasons why keto is so popular is due to these foods being allowed in the diet. Heavy cream can also be used for cooking purposes.
Although high-fat dairy products are good, try avoiding milk because it contains a lot of carbs which add up. You can use milk in low quantities for coffee or tea, but definitely not as it is. Also, like with nuts, it’s really easy to eat a lot more cheese than you needed too, so be mindful of the calories you’re eating.
High-fat sauces and vegetables
This is probably the most fun part of keto as you can use some of your favorite sauces on foods to make them not only taste better, but keto-friendly as well. Always read the labels to check for carb, calorie and fat content and you’re good to go. In keto, the more fat the merrier.
All veggies that grow from the ground are considered good for keto. Vegetables are a great way to get some much-needed nutrients and fat as well in the case of keto. You can also fry these vegetables in olive oil or butter to get that extra fat and flavor in your meals. Some recommendations would be cauliflower, cabbage, avocado, broccoli, and zucchini.
What to avoid
There are a lot of everyday-life foods that people end up eating which results in them not going into ketosis. It’s not just sugary foods you need to avoid, it’s carbohydrates in general. This includes foods such as pasta, rice, bananas, sodas, juices, and much more.
All of these foods are common in a lot of people’s lives and may be hard to give up, but you get used to it. The ketogenic diet is not a boring diet by any means necessary. You’ll still be able to eat “good” or tasty food, even junk food, just not the high-carb ones. Keto welcomes fat, so you can snack up on all the fatty favorites that you otherwise wouldn’t eat in any other diet.
Making your meal plan
Of course, you can choose any food of your choice in your plan as long as it meets the requirement of keto. You must take calories into account and also choose foods that you like. No diet plan is going to help if you won’t be able to stick with it. Weight loss or whatever fitness goals you have, they require lifestyle changes. Therefore, make a plan that you know you can follow long-term.
If you’re not sure on how to get started with your meal plan. Go look at a list of all the foods you like which are keto-friendly. Then look at online recipes that include these foods. Also, don’t be afraid to try new things! There are plenty of keto recipes out there online that you can follow, which can be really yummy even though you may have never seen yourself eating those things before.
At the end of the day, it all comes down to experimenting with different things and sticking to the plan that suits you. Keto is popular because it includes a lot of foods that a majority of the population likes, the high in fat foods often found in junk food. For a sample plan, click here.