A ketogenic diet is founded on a few basic principles. Lots of fat, moderate protein and few carbs mostly coming from complex sources.
It is a very different diet than what most of us are used to. You don’t have to make up the diet from scratch. There are tons of recipes and resources online. Having a Keto food list is a great place to start.
As you calculate your macros, create your shopping list and plan for what you will be eating each day to help your body switch to a ketogenic state and become a fat burning machine.
Here are some of the foods you will be eating. We have categorized them by food group.
- Coconut oil
- MCT oil
- Olive Oil
- Flax Oil
- Avocado Oil
- Macadamia Nut Oil
NATURAL POLYUNSATURATED FATS
- Animal proteins
- Fatty fish
Use these fats for frying or sautéing or mixing into dishes top them on salads or sauces.
Processed Polyunsaturated and trans fats (in margarine and processed foods) are not healthy and should be avoided.
- From meat (chicken, beef, pork)
- Nut butter.
Choose fattier cuts of meat and pair leaner protein with healthy fats.
- Green beans
Stick with above ground veggies as they are less in sugar.
- Full fat cheese
- Greek yogurt
- Cream cheese
Harder cheeses are lower in carbs like aged cheddar, Swiss, feta and parmesan are lower in carbs.
- Ranch, Caesar or Vinaigrettes
- Hot sauces
- Worcestershire sauce
- Horseradish sauces
Look for sugar free condiments or even consider making your own.
It is best to not consume beverages with carbs as well as drinks that will lead to sugar cravings like diet soda or drinks. Safe sweeteners are stevia, erithryol, and xylitol.
Remember that with one simple main ingredient you can make different cuisines JUST by using different seasonings, spices and ingredients. Here are my top five ingredient and spice profiles that can take one main ingredient from say chicken, beef or port and turn it into a very different meal with just a change in seasonings. Here are my top 5 favorite ingredient profiles: