Keto diet is getting popular so right now everyone dreams to be slim and smart but the right diet isn’t the easiest thing and I shall say its hardest thing in the keto diet world, especially when you are not well aware of what you should eat in keto way of dieting. A few years back, Ketosis a new way to get slim by low carbs and more fats and protein discovered by the scientist and now we are trying to put all relevant information together about this ketogenic diet food to well inform people out there, so they make decisions on what they are eating and what they need to shop.
Generally in a Keto diet food plan, you can eat from these six food types or categories.
- Fats & Oils. Natural sources like nuts are basic sources for fat and like coconut oil, butter, and olive oil are 2nd best sources.
- Protein. Protein intake is almost 20% and we can get it through gross fed animals meet but its overdose is not good for health.
- Vegetables. Green leafy vegetables are best in keto diet plan
- Dairy. Full-fat dairy items are the best choice
- Nuts and Seeds. Almonds are the primary source but it’s not limited as various other sources also available for the keto diet.
- Beverages.Water and coffee, green tea without sugar.
Now I am going in-depth breakdowns of each section
1: Keto Fats and Oils sources
If you are on the way to a ketogenic diet, fats will be the mass i.e. approximately 60% to 70% of your daily calorie intake when you are on a ketogenic diet, so it’s up to you either you like and dislike. There are different possible combinations of fats to add to your meals – sauces, piece of with butter or dressings.
It’s very critical to learn that fats are vital to our bodies, but they can also be unsafe if you are taking the wrong types of fats too much or unnecessary. You need to know, there are four different types of fats in a ketogenic diet and every type has different characteristics. Our daily foods usually have different combinations of fats, so for your learning perspective, I am listing below with some details.
- Saturated Fats: Butter, ghee, coconut oil, and lard contains Saturated Fats Reliable source
- Monounsaturated fats: Olive, canola oils, peanut, and Avocados Nuts such as almonds, hazelnuts, and pecans Seeds such as pumpkin and sesame seeds contain Monounsaturated fats Reliable source
- Polyunsaturated fats: Sunflower, corn, soybean, flaxseed oils, Walnuts, Fish contains polyunsaturated fats. Reliable source
- Tran Fat: Margarine is a Trans fat and needs to avoid all hydrogenated fats, as they’re linked to heart disease. Reliable source
Some people prefer to butter, avocado, macadamia nuts, coconut oil, and egg yolks as they understand it’s a chemically secure and less inflammatory impact.
These are the most preferred ketogenic diet foods that are ideal (organic and grass-fed) for fats and oils:
- Fatty Fish (preferred rivers origin)
- Animal Fat (non-processed)
- Egg Yolks
- Macadamia/Brazil Nuts
- Coconut Butter
- Cocoa Butter
- Olive Oil, soybean oil, sunflower (cold-pressed)
- Coconut Oil (cold-pressed)
- Avocado Oil (cold-pressed)
- Macadamia Oil(cold-pressed)
- MCT Oil (Quick digest)
Why cold-pressed vegetable oils (olive, soybean, flax, or sunflower)? The answer is simple as we need maximum healthy antioxidants and heat damage to antioxidants.
2: Keto Protein Sources
There are two major possible sources of protein such as plants and animals. If we further go in detail, there are 15 possible sources of organic plant protein intake but we shall list only that help in keto. Brazil nuts, Pecans, Pumpkin seeds, macadamias, Walnuts, Peanuts Hazelnuts, and Almonds are low carbs and high protein organic sources. Fish, eggs, chicken, and grass-fed meat sources but cooked by self as some processed items of meet contain sugar.
Important to know this fact, overdosing protein means slowing down the keto process mean low production of ketone in living and that leads to no burning of reserved fats and increased production of glucose. For nutritional ketosis, so you must consume protein as per your keto diet food plan. You may balance out the protein in your daily intake with fattier side dishes. Sometimes if you crave to eat lean beef, you have to be especially careful with the serving of protein.
Note: If possible avoid beef, and you can have a substitute to lamb in its place as it is very fatty.
You can get your protein intake on a ketogenic diet from these below sources:
Wild-caught or freshwater fish from rivers are the best sourcing such as these top 20 lists of fish. Chinook or “King” Salmon, Coho Salmon, Steelhead, Walleye, Yellow Perch, Crappie, and Channel Catfish, Shellfish like Lobsters, crabs, and scallops are the top-rated protein food intake alternate. Whole egg, boiled, fried, or mixed with some vegetables. Ground beef, Ground pork, ground lamb, steak, roasts, and stew but try to homemade without sugar added recipe. Duck, and chicken from the poultry segment, and if you try to catch birds and animals like wild pigeons, turkey. Sausages like foods are a little risky when the keto diet plan is in action so not fully avoid but partially. Almond butter, peanut butter, and macadamia nut butter are a rich source of protein but as per keto diet plan, not overuse.
The nutritional profile list is the key to success in keto so we are writing down below each value of some daily use sources.
|Keto fat and Protein Sources||Calories||Fats (g)||Net Carbs (g)||Protein (g)|
|Ground/mince beef (4 oz., 80/20)||280||23||0||20|
|Ribeye steak (4 oz.)||330||25||0||27|
|Bacon (4 oz.)||519||51||0||13|
|Pork chop (4 oz.)||286||18||0||30|
|Chicken thigh (4 oz.)||250||20||0||17|
|Chicken breast (4 oz.)||125||1||0||26|
|Salmon (4 oz.)||236||15||0||23|
|Ground/mince lamb (4 oz.)||319||27||0||19|
|Liver (4 oz.)||135||5||0||19|
|Egg (1 large)||70||5||0.5||6|
|Almond butter (2 tbsp.)||180||16||4||6|
High Note: Protein intake is always after great consideration in keto and in a moderate manner.
4: Keto friendly Vegetables and Fruit
Before going to in-depth detail of the vegetable segment in keto diet food plan, you must understand a few aspects of the below chart
|Keto Veggie/Fruit Source||Calories||Fats (g)||Net Carbs (g)||Protein (g)|
|Spinach (6 oz.)||24||0||1||3|
|Romaine Lettuce (6 oz.)||29||1||2||2|
|Baby Bella Mushrooms (6 oz.)||40||0||4||6|
|Green Beans (6 oz.)||26||0||4||2|
|Green Bell Pepper (6 oz.)||33||0||5||1|
|Cabbage (6 oz.)||43||0||6||2|
|Cauliflower (6 oz.)||40||0||6||5|
|Broccoli (6 oz.)||58||1||7||5|
|Blackberries (6 oz.)||73||1||8||2|
|Raspberries (6 oz.)||88||1||8||2|
|Yellow Onion (6 oz.)||68||0||12||2|
Which vegetable is right in keto? The answer is simple, multi-nutrient but zero carbs so from the above chart we didn’t find any zero carb vegetable so we shall not eat that vegetable, having high carb but moderately as per our keto diet plan. Both above ground and below ground grown vegetables have different characteristics as compared to each other. Above ground, leafy and green vegetables are good in keto but it doesn’t mean, you can’t eat below ground but averagely as per your daily carbs need. There are only a few options in fruits as most fruits have a high level of carbs except few with low carbs such as berries, lemon, coconut and avocado
Note: Every time, take carbohydrates in mind and portion them based on their carbs level and other than this, no particular hardcore science exists in this keto diet plan.
5: Keto Dairy Products
First, we need to know as what are raw and organic sources of dairy products so Milk, yogurt, butter, and ghee are basic source and we shall try to focus only these organic sources rather than finished/processed products of companies because finished products contain double carbs due to contamination’s of chemicals to longer shelf life. Dairy products again need to consume after cared for evaluation and calculation.
|Keto Dairy Source||Calories||Fats (g)||Net Carbs (g)||Protein (g)|
|Milk cream (2 oz.)||200||24||0||0|
|Simple yogurt (2 oz.)||56||2||2||6|
|Mayonnaise (2 oz.)||360||40||0||0|
|Cottage cheese (2 oz.)||50||2||2||8|
|Cream Cheese (2 oz.)||188||18||2||4|
|Mascarpone (2 oz.)||240||26||0||4|
|Mozzarella (2 oz.)||140||10||2||10|
|Brie (2 oz.)||190||16||0||12|
|Aged Cheddar (2 oz.)||220||18||0||14|
|Parmesan (2 oz.)||220||14||2||20|
Note: Based on experience, we are indicating that cheese may slow down keto process so whenever you feel any reduction of weight loss while consuming cheese, stop its further use.
5: Nuts and Seeds
Nuts and seeds have mix recommendations as these have a high level of fats and protein but include carbs as well so except for some garnishing, we recommend to have limited use, especially in the initial stage of keto diet plan. We further categories nuts into three forms based on carbs level.
- Low carb and high fats: Macadamia nuts, brazil nuts, and pecans
- Medium carb and high fats: Walnuts, almonds, hazelnuts, peanuts, and pine nuts
- High carbs and high fats: Pistachios and cashews
|Keto Nut Source||Calories||Fats (g)||Net Carbs (g)||Protein (g)|
|Macadamia Nuts (1 oz.)||202||22||1-2||2|
|Brazil Nuts (1 oz.)||185||18||1-2||4|
|Pecans (1 oz.)||195||21||1-2||3|
|Almonds (1 oz.)||164||15||2-3||6|
|Hazelnuts (1 oz.)||175||18||1-2||5|
|Almond Flour (1 oz.)||164||15||2-3||6|
|Coconut Flour (1 oz.)||60||2||2-3||2|
|Chia Seed Meal (1 oz.)||135||9||1-2||4|
|Flaxseed Meal (1 oz.)||112||9||0-1||4|
|Unsweetened Coconut (1 oz.)||220||20||4-5||2|
Note: Nuts are healthy foods but against keto diet food goal so keto experts recommends its mild use.
6: Keto Beverages
At the beginning of the keto diet food plan, a natural diuretic effect happens and expect dehydration and prepare yourself mentally and physically as well, if you are facing any kind of urinary tract disorder. You need to intake a lot of water so beverages like cola are not good i.e. we want to say its totally bad for keto diet food beginner. A lot of water, like 3 to 4 liter per day is needed to use in the early stage of ketosis.
Coffee plays a vital role throughout keto diet food plan but without sugar and to sweeten the coffee, milk cream can be added as it’s a rich source of protein as well.
- Water. Drink plenty of water as you feel thirsty or not.
- Coffee. Improves mental focus and enhance physical activity and has some natural weight loss benefits naturally. Without sugar recommended.
- Broth. Loaded with vitamins and nutrients but not thick in texture but more watery.
- Tea. Coffee type but try to stick with black or green without sugar.