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A ketogenic diet is a method of weight loss where the body is forced to enter a state known as ketosis. In this state, most of the energy comes from ketones produced in the liver, which are then utilized as the main source of energy.
The goal of adopting this diet is to deprive your body of carbohydrates and allowing fats to be released from the fat cells. The fats then reach the liver where they are processed into ketone units. But it doesn’t mean that you’re starving your body.
You are simply restricting the carbohydrates that your body consumes and substituting it with dietary fats and proteins. Our body has evolved in such a way that it can perform its everyday tasks without carbohydrates, and it burns ketones when we saturate them with fats and proteins.
You should make sure you plan ahead of time when you opt to start a keto diet. It is usually planned for a 30-day period, but it is totally feasible for long term adaptation. You can be on a ketogenic diet if you want to, for the rest of your life. You should know what foodstuffs to have on handand for what you need to go for shopping.
For this diet, you don’t need to have a fixed regime where you eat unchanged precisely planned meals every day for months, but quickly you will realize that many foods that you have been eating will no longer be necessary for your diet. For ketosis, you need to keep your net carbs at a lower level to make the diet work properly.
You will have to maintain your net carbohydrates at between 20 and 40 grams, but for most favorable results you must stay below 30 grams. Since you are required to limit your carbohydrate intake, these trace carbs will come mainly from dairy products, nuts, and some vegetables.
Macronutrients are known as the family of chemical compounds that are consumed by humans in the largest quantities, and these compounds provide the required energy to humans in bulk amount. There are four prime macronutrients: carbohydrate, protein, fat, and alcohol.
A good macronutrients intake consists of 65-75% fats, 20-30% protein, and 5% or less of carbohydrates. For keto diet to work properly, you must avoid high carb foods like bread, potatoes, beans, pasta, legumes, fried items, cereals, fruits, and of course sweets.
This leaves you with the majority of your macronutrients supplies coming from foods like meats (fish, chicken, pork, beef, bison, eggs, seafood, veal, etc.), green and leafy vegetables, and healthy fats (olive, macadamia, coconut, grass-fed butter, etc.).
During your diet, you should keep three factors in mind that prevents your body from entering ketosis: Hidden Sugar, Too Much Protein, and Not Enough Fat.
Below is a list of some wonderful healthy foods that you can add to your diet to get your body into the fat burning state. They are mostly easily available in the market. Also, foods that you should avoid during your ketogenic diet, are mentioned at the end of the list.Fats and Oils
The following ketogenic foods, preferably organic, are great for fats and oils.
- Avocado, very desirable because it is very high in fat
- Olive oil, organic
- Beef tallow, grass fed cattle is preferred
- Coconut butter
- Butter, try to find organic sources
- Macadamia nuts
- Red Palm Oil
- Chicken Fat
- Ghee, butter with milk solids removed
- Non-hydrogenated Lard
- Mayonnaise (count the added carbs)
- Coconut Oil
- Peanut Butter, use unsweetened products
- Organic leaf lard, not hydrogenated
Proteins
To minimize your intake of bacteria and steroid hormone, you should definitely choose anything organic or grass fed.
- Fish, preferably wild like catfish, flounder, mahi-mahi, salmon, snapper, trout, and tuna
- Whole Eggs, try to get them free-range
- Meat, grass fed beef, veal, goat, and lamb is preferred
- Shellfish, mostly clams, oysters, lobster, crab, scallops, mussels, and squid
- Pork, you can eat pork loin, pork chops, and ham
- Bacon and Sausage, check for anything cured in sugar
- Poultry, opt for organic chicken, duck, quail, and pheasant
- Peanut Butter, go for natural peanut butter, but opt for macadamia nut butter if you can
Dairy Products
It is better to take raw milk products, but if raw products are not available, you can go for organic. Also, avoid whey and casein because they cause an insulin spike.
- Heavy whipping cream
- Cream cheese
- Full fat sour cream, check for additives and fillers
- Mascarpone cheese
- Full fat cottage cheese
- Unsweetened whole milk yogurt, take limited amount because of higher carbs
- All hard and soft cheeses
Nuts and Seeds
To get the best results and remove any anti-nutrients, roast the nuts/seeds. Try to avoid peanuts because they are legumes and not recommended for a ketogenic diet.
- Macadamias, walnuts and almonds, can be eaten in small amounts
- Cashews and pistachios, take limited amount because it’s higher in carbs
- Peanuts, take limited amount because it’s higher in proteins
- Nut and seed flours, regular flour can be substituted with almond flour and milled flax
Fresh Vegetables
Try to go after vegetables grown above ground and are leafy greens.
- Asparagus
- Bean Sprouts
- Beet Greens
- Cucumbers
- Brussels sprouts
- Avocado
- Cabbage
- Carrots, take very limited amount because higher in carbs.
- Cauliflower
- Celery
- Mushrooms
- Chard
- Broccoli
- Chives
- Collard greens
- Turnips
- Dill pickles
- Lettuces and salad greens
- Olives
- Onions, take limited amount because they’re higher in carbs.
- Dandelion greens
- Radishes
- Snow Peas
- Spinach
- Swiss chard
- Tomatoes, take very limited amount because they’re higher in carbs.
- Garlic
- Water chestnuts
Beverages
Dehydration is common for most people when they are starting the ketosis diet because it has a natural diuretic effect. You have to be very careful if you have problems with urinary tract or bladder pain.
- Decaf coffee, decaf is preferred because caffeine increases blood sugar
- Lemon and lime juice, in limited amounts
- Herbal tea unsweetened
- Decaf tea, unsweetened
- Coconut milk, unsweetened
- Flavored seltzer water, unsweetened
- Almond milk, unsweetened
- Soy milk, unsweetened
Spices
Spices have carbs in them, and that makes them a tricky part of the diet. So, it is recommended that you add them in your counts.
- Sea salt
- Cilantro
- Black Pepper
- Cayenne Pepper
- Parsley
- Basil
- Cinnamon
- Chili Powder
- Cumin
- Oregano
- Sage
- Turmeric
- Rosemary
- Thyme
Want to know what foods to avoid in Keto Diet? Check the list here.