Meals in a ketogenic diet consist mainly of 3 basic food types. There is a fruit or vegetable, a protein-rich food, and fat source.
Fats
Ketogenic diet calls for more fats in the diet. They can be used as part of the cooking process like frying or pan grilling. Fats can also be in the form of sauces and dressings. Simply topping a slice of steak with butter is also a way of incorporating fats into the diet.
The best type of fats is those that are ketogenic. The MCTs or medium-chain triglycerides are the best, which include MCT oil and coconut oil. These fats are easily metabolized to produce ketones.
Other good fats for ketosis are:
• Omega-3 and Omega-6 fatty acids
– Trout
– Salmon
– Tuna
– Shellfish
• Monounsaturated and Saturated fats
– Olive oil
– Red palm oil
– Butter
– Cheese
– Avocado
– Egg yolks
• Nonhydrogenated oils (when cooking)
– Beef tallow
– Non-hydrogenated lards
– Coconut oil
• High oleic
– Safflower oils
– Sunflower oils
• Other fat sources:
– Peanut butter
– Chicken skin
– Fat on meats
– Coconut butter
Proteins
Any type of meats is basically allowed in ketogenic diet. It does not discriminate the type of cut or preparation.
• Pork
• Beef
• Veal
• Venison
• Lamb
Poultry is also of any kind. Leaving the skin on is preferable, as it increases the fat content of the meal. Preparation should not include the use of breading and batter because they have high carbohydrate contents. Acceptable preparations depend on individual preferences.
• Chicken
• Quail
• Turkey
• Duck
Seafood is also a great protein source. Some have high omega-3 fatty acids, vitamins and minerals that can help in keeping the healthy well nourished.
• Fish
Fish are rich in healthy omega-3 fatty acids. Choose fish that are caught in the wild and in mercury-free areas.
– Tuna
– Catfish
– Halibut
– Flounder
– Cod
– Mahi-mahi
– Snapper
– Trout
– Salmon
– Mackerel
• Shellfish
– Clams
– Squid
– Oysters
– Crab
– Lobster
– Mussel
– Scallops
Carbohydrates
• Vegetables
Vegetables are the main sources of carbohydrates in the ketogenic diet. Organically grown vegetables are great choices. In terms of nutritional value, there is not much difference between organic and organic. The difference lies in the risk of eating vegetables treated with Dark leafy vegetables have the least carbohydrate contents with good nutritional value.
– Spinach
– Watercress
– Cabbage, all types
– Lettuce, all kinds
– Kale
– Brussels sprouts
– Broccoli
– Celery
– Cucumber
– Cauliflower
– Bean sprouts
– Radishes
– Asparagus
• Milk and Dairy Products
Milk and dairy products are essential in a ketogenic diet. Raw and organic sources are preferred. The full fat variety is also better chosen over the fat-free or low fat ones.
– Eggs are staples in the ketogenic diet. It is a great source of proteins and fats.
– Cheese, either hard or soft varieties. It contains carbohydrates. Include the cheeses in the daily carbohydrate count. Some of this includes:
o Mascarpone
o Cheddar
o Mozzarella
o Cream cheese
o Cottage cheese
– Sour cream is also recommended to include in the diet. It provides more interesting flavors.
• Nuts
Moderate consumption of nuts is allowed in ketogenic diet. They are rich in proteins, fats and carbohydrates. The nut variety should be assessed for the total carbohydrate, fat and protein content and included in the daily keto calculation. Roasted nuts and seeds are the best because it removes anything that may cause harm or interfere with ketosis in the body.
– Nuts are mostly advocated as a snack.
– Best nuts to include are almonds, macadamias and walnuts.
– Some nuts are rich in omega-6 fatty acids that may cause inflammation in the body.
– Pistachio and cashew contain higher amounts of carbohydrates. best to rack these carefully.
• Spices
During the first few weeks of following a ketogenic diet, adjustment to less carbohydrate intake can be difficult. People who have sweet tooth may find their cravings too much to bear. People who are used to eating high carbohydrate meals like pasta and processed foods may complain of boring and less tasty meals. Ketogenic foods can become boring after some time. Spices can spice things up. Fresh and dry spices can be added to the meals and even beverages to make meals a bit more enticing and exciting to the palate.
Spices contain carbohydrates. Even just a few added to the food should be included in the daily carbohydrate and ketogenic count. Pre-made spice mixes usually contain added sugars. Read the labels in order to include an accurate account of the total carbohydrate count.
Salt can enhance the flavors. Choose sea salt over table salt, because table salt contains powdered dextrose. This is the type of sugar that should be avoided in a ketogenic diet.
Spices can be added not just for the flavors, but also for the various health benefits that they offer. Some of these beneficial spices include:
– Basil
– Black pepper
– Cayenne pepper
– Cilantro
– Cinnamon
– Chili powder
– Cumin
– Parsley
– Oregano
– Sage
– Rosemary
– Turmeric
– Thyme
Sweeteners
Artificial sweeteners are helpful in curbing cravings for carbohydrates and sweets. They help in achieving success in adhering to the ketogenic diet. It is best to use artificial sweeteners such as Stevia and E-Z Sweets. They do not affect the carbohydrate count.
When choosing sweeteners, the liquid form is preferred because no binders like dextrose and maltodextrin were added. The following are some of the recommended sweeteners:
– Sucralose (liquid form is recommended)
– Xylitol
– Erythritol
– Monk fruit
Beverages
The low carbohydrate intake has a diuretic effect in the body. Carbohydrates draw water to them, resulting in water retention. By reducing the carbohydrates in the diet, less water is retained and more is excreted. This can predispose a person to dehydration. Drinking adequate amounts of fluids each day is a must. The risk for urinary tract infections and bladder pain also increases as the body loses more water.
Drink more than the recommended average daily intake of 8 glasses of water. Add other types of beverages in order to increase the body’s hydration status. Coffee and teas can also be added to the daily fluid intake. Coffee and tea alone do not significantly affect the ketosis state, but the added substances may. Choose artificial sweeteners. Or, drink coffee or tea with full cream and omit the sugar all together.
Power smoothies or protein shakes are best to take rather than fruit smoothies. The fruits contain sugars that can disrupt ketosis. Vegetable juice, using the approved vegetable types are also great beverage ideas while on ketogenic diet.