Updated: Jan 24
So, you're sitting there, thinking about giving Keto a try, but how do you do Keto the right way?
With all the information out there, it can get pretty confusing, real quick!
But don't worry, I am here to make it as simple as possible and clarify any questions that you may have about the Ketogenic diet.
But if I miss something, please do make sure to let me know below in the comment area.
So, what is the Ketogenic diet?
Keto is a diet that consists of eating high-fat, moderate-protein, and low-carbs.
The following is a chart of how the macros should be broken down.
Your daily ratio of macros should be broken down as follow. 75% fats, 20% proteins, and 5% carbohydrates.
Of course, these percentages will vary, depending on the kind of Keto that you are doing.
There's currently three variations, straight up Keto, lazy and dirty Keto.
There are many apps available, some of them even free that can help you track your macros and give your daily nutritional value of the foods that you eat. They're great time-savers which help you concentrate on and enjoy your weight-loss journey, instead of having to worry about every single little detail.
The trick is in knowing what to eat and what not to eat when you're on Keto.
And this is where it can get a little bit muddy for some people!
In order to see consistent weight loss and reap the benefits of doing the Ketogenic diet right; The following are the "staple keto rules" regardless of which type of Keto you're doing.
What NOT to eat on Keto
No foods made with grains including oils.
No starchy foods (such as potatoes)
No sugars or foods with added sugars EVER.
No cow's milk.
No more than 20g of net carbs daily
That's it, it's that simple!
Good news, you can have heavy whipping cream! :)
The following are examples of foods that are either grains or made with grains:
Cornmeal, rice, oats, wheat, barley and breakfast cereals.
Also when on Keto, eating pasta, tortillas, bread, corn, oatmeal, and grits are out of the question.
Regardless of whether you're dealing with whole or refined grains, grains are a NO GO on the Ketogenic diet.
But what's wrong with eating grains?
Based on multiple studies, grains have been found to cause obesity and inflammation.
Consuming them can cause flare-ups for some people who suffer from Lupus, arthritis, fibromyalgia, digestive issues and a multitude of other ailments. Grains can also cause metabolic diseases, weight gain, digestive and stomach issues. Studies also show that eating grains can lead to overeating, insulin resistance, heart disease, and even diabetes!
What oils can I have?
Most oils are made from grains and should be avoided as well.
Because the list is so extensive, I'll make it easy for you by just providing you with a list of oils that are healthier and OK to consume.
Extra Virgin Olive Oil
When cooking with oils it is important to remember that oils have a smoking point, if you go beyond that point, the oil will burn degrading its nutrients. When oils are past their smoking point, not only do you miss out on their nutrients but using them can also lead to inflammation in the body.
The health benefits of monounsaturated and polyunsaturated natural healthy oils are known to be good for the heart, lower cholesterol, eliminate belly fat, reduce inflammation and aid with weight loss.
How about fruits?
Fruits can be very high in sugar content, therefore, when on the Ketogenic lifestyle only berries should be consumed and in moderation.
What about vegetables?
When it comes to vegetables, it's best to eat cruciferous vegetables, they are Keto Grade A and know as cancer killers.
Turnips, Watercress, Daikon, Radish, Arugula, Collard Greens, Brussel’s Sprouts, Kale, Cauliflower, Bok choy, Cabbage, Rutabaga, Kohlrabi, and Broccoli.
Other vegetables can be had in moderation. However, check for sugars and carbohydrate content.
And beware, some vegetables, although healthy can cause inflammation, these are known as nightshades and include commonly used peppers, potatoes, tomatoes and eggplants.
How About meats?
You can eat any kind of meats, preferably grass-fed and or organic, that includes poultry, fatty fish, pork and red meats.
Some shellfish can be high in carbohydrates, therefore even though they are OK to eat while on Keto, that's something to keep an eye out for.
You can have treats like hotdogs, bacon, tuna and pepperoni, but it goes without saying that the least processed the foods the healthier they are and in turn the healthier that you'll be for it. It is also important to note that these foods can have nitrates which are known to cause cancer, so make sure that the ones you buy have none added it to them.
Sugar is also added to most processed foods, this is to enhance flavors and of course to make you addicted to them. Therefore, it is very important that if anything processed is consumed that nitrates and added sugars aren't present.
Did you know...?
Eggs and cheese are the two most consumed foods by people on the Ketogenic diet?
Therefore most people on keto will make sure to buy real cheese and grass-fed and or organic eggs.
I hope this post has clarified for you any questions of what to or not eat on Keto.
Thank you, Gigi :)