HOW TO PLAN KETO DIET FOOD
A ketogenic or keto diet is founded on a few basic principles-
lots of fat moderate amounts of protein plenty of veggies in a very very small amount of carbohydrates.
it’s a much different food pyramid than most of us are used to and if the idea of reimagining your entire diet feels overwhelming you’re not alone.
nearly everyone who has embarked on the keto journey felt the same way in the beginning.
here’s the most important thing to remember,
you don’t have to make up your new diet from scratch.
there are keto resources guides meal planning tools and tons of recipes online to help you cook and eat.
our keto food list is one of the best places to start.
as you calculate your macros put together your shopping list and plan for what you’ll be eating each day to help your body switch over into a ketogenic state and become a fat-burning machine.
let’s take a look at some of the foods you’ll be eating on a keto diet :
First, we’ll categorize them into food groups,
Fats and oils are a big part of the keto diet.
Not all fats are the same and some should be avoided.
Saturated fats like-
- Coconut oil
- TCM oil
- Tallow or lard
Can be freely used for frying.
And Monounsaturated fats like:
- Cold-pressed olive
- Flax avocado
- Macadamia nut oil
Should also be eaten as often as you like.
add them to sauces and dressings or drizzle atop other foods.
Naturally occurring polyunsaturated fats like the ones you’ll find in animal and fatty fish are very nutritious eat them up.
- Trans fats
Like the ones you see and so-called heart-healthy margarine spreads should always be avoided.
One other thing to consider is keeping your omega3’s balanced
By eating plenty of wild salmon tuna trout and shellfish for Omega threes.
Or taking a small fish oil supplement.
Keep an eye on your intake of nut or seed based foods, as these can be high in inflammatory omega-6s.
Proteins are also an important cornerstone of the diet.
whenever possible choose organic pasture-raised and grass-fed meat.
Be careful not to eat too much protein, this can result in lower levels of ketones and increased production of glucose.
so try to pair proteins with fattier side dishes and sauces.
wild caught fish like catfish, flounder, halibut, mackerel salmon, snapper, trout and tuna are all good choices.
remember fish is better other types of seafood like clams, oysters, lobster, crab, scallops, and squid
Though some may contain carbs as well.
So watch out whole eggs are one of the most affordable and versatile protein sources.
look for free-range eggs from a local grocery store or farmers market.
one egg contains 6 grams of protein and 5 grams of fat.
try them hard boiled, scrambled, fried, poached
When it comes to beef:
Choose fattier cuts and blends for steak.
Ask your butcher what has high fat content.
Ribeye is usually a good one.
For ground beef read the package and buy fattier ratios like 85/15 or 80/20.
The same goes for pork:
Always look for fattier cuts of ground pork.
pork loin, pork chops, tenderloin and ham bacon is a keto favorite.
But read the packaging to make sure there aren’t added sweeteners like brown sugar.
Cured pork products like sausages often contain added sugars and other processed ingredients.
Be sure to avoid them.
Choose dark meat over white meat when buying poultry like –
- quail etc.
Similarly always look for “fatty versus lean cuts” of other means such as,
- lamb and
- turkey offal
And organs like:
- kidney and
they provide protein as well as vitamins and nutrients.
Nut butters are a non-meat source of protein.
but be sure to choose natural unsweetened versions and go for ones with more fat like – Almond Butter and Macadamia nut.
Butter nut and seed flours are commonly used in Quito baking.
just remember that these should be consumed in moderation produce whether fresh or frozen is really important to the keto diet and for general health.
but some fruits and veggies are very high in natural sugars and thus should be avoided.
A good rule of thumb is to stick with above-ground vegetables.
Some veggies to load up on are:
- Green beans
- Swiss chard
- Romaine lettuce
Limit your intake of hire carb veggies
- Baby bella
And night shades like :
- Bell peppers and
Citrus fruits and berries should be eaten with careful moderation and sweet starchy produce like:
Sweet potatoes and bananas should never be consumed.
For dairy always be sure to buy full fat dairy items and choose organic and raw when possible.
Highly processed dairy normally has 2 to 5 times the number of carbs as the raw and organic versions.
and this definitely adds up over time.
Full fat heavy whipping cream Greek yogurt cream cheese half-and-half and marscapone are commonly consumed dairy products in the keto diet.
Moderate amounts of soft cheeses like:
- Monterey Jack
These are fine.
But hard cheeses such as:
- Aged cheddar
These tend to be better bet since they’re lowering carbs.
Take care to monitor your dairy levels when eating a protein heavy meal to keep your macros in balance.
If you’ve hit a plateau or slowed down in weight loss,
consider cutting back on some dairy.
Nearly all foods needs seasoning to taste good,
don’t worry about tracking most spices sea salt pepper as you cook spices do contain carbs.
The place to be vigilant is with:
Many store-bought versions are loaded with sweeteners making these items yourself is preferable,
though it can be time-consuming.
Some easier sauces to make from scratch include brown butter and simple vinaigrettes.
If you do go for premade condiments read the labels carefully look for ketchup mustard relish and hot sauces with no sugar added.
Finally drink water:
We recommend a gallon of water each day.
The ketogenic diet has a natural diuretic effect and many people starting out notice periods of dehydration.
If you’re prone to bladder pain etc it’s extra important to intentionally drink more water throughout the day.
You can occasionally add sucrose or stevia sweet and flavor packets or some fresh-squeezed lemon lime or orange to your water bottle for a change of pace.
Other good keto beverages include bone broth which is loaded with vitamins and nutrients and revs up your energy by replenishing electrolytes.
Many of us rely on coffee for that improved mental focus especially in the morning.
However, too much caffeine can stall weight loss.
so, try to stick to just two cups of caffeinated beverages including tea each day.
If you like tea choose plain black or green,
avoid flavors and add some heavy cream to boost the fat intake
Coconut and almond milks are good dairy alternatives,
but be sure to use only unsweetened versions.
Steer clear of diet “sodas” which can lead to sugar cravings and sometimes cause insulin spikes in the long run.
Note that frequent consumption will slow weight loss down.