As I mentioned in my last post, the Ketogenic diet is high in fat, moderate in protein, and low in carbs. In order to follow the Keto diet properly, you’ll need to plan ahead. You can eat Keto on the go with a bit of research (more on this in a later post), but it can be a challenge for someone just starting out.
Here’s the run-down of what you can eat, and what to avoid, on Keto.
What to Eat
Since you want a diet high in good fats, items like meat (beef, poultry, fish), high fat dairy (cream, butter, hard cheeses), eggs, and nuts are all important staples. Other fats (such as coconut oil, high fat salad dressing, and avocado) are good to keep on hand. (So, basically, put ranch dressing on everything… Yum. Lol)
Your vegetables should consist of leafy greens (spinach, kale, etc.) and veggies that grow above ground, like broccoli and cauliflower.
Most fruit is not allowed on Keto, but some people do eat berries in moderation, which are lower in carbs (sugar) than other fruits. I do not eat any fruit while on Keto, though.
Low-carb sweeteners (like stevia and erythritol) are also acceptable, in moderation. Monk fruit also falls into this category, but the aftertaste is awful (in my opinion), and I’ve never successfully used it in a recipe.
What to Avoid
Since Keto is a low-carb diet, obviously grains (wheat, corn, rice, and cereal) are a no-no. But you can purchase low-carb tortillas, and there are recipes to make your own bagels, bread, pizza dough, etc.
In addition to grains, potatoes (even sweet potatoes) are too carb-heavy.
As I mentioned above, most fruits and sugars (honey, agave, etc.) are not keto-friendly. As a general rule, if it’s sweet, it’s probably not ok to eat. Be sure to read labels when you can.
So now that you know what to eat, let’s talk about how much you can eat!
Your daily intake should be approximately 75% fat, 20% protein, and 5% carbs. That’s about 20g of net carbs (net carbs are your total carbohydrates, minus the total fiber) per day.
A lot of people use an app like My Keto or My Fitness Pal to track their foods and macros, which is incredibly helpful, and definitely recommended!
So, that’s the basic idea of “how to do Keto”. Next time, we’ll talk about how to eat Keto on the Go! If you want to learn more, check out the other posts in this series:
More coming soon!