The basic rules of a ketogenic diet are Low carb, high fat.
This blog entry, I am hoping will give you a basic breakdown of the diet and how I plan to follow a ketogenic style diet. The road I am going down goes down more down the road of low carbohydrate, high-fat diet as I don’t want to restrict myself otherwise I know that I will turn to carbs. (after all, I am the girl who could eat pasta for breakfast, lunch and dinner)
Hardcore ketogenic followers try to keep to 20g of net carbs, but to be in ketosis you can eat up to 50g of net carbs (and that’s to be in a decent ketosis) if you are having a day where you are really struggling you can have up to 100g of net carbs.
Ideally, on a ketogenic diet, you would be eating 75% fats (so fat from your meat, dairy, eggs, olive oils, butter, nut butter etc), 15% protein and 10% veggies. I am turning this around as I NEED TO EAT something or again, I know I will turn to carbs.
I am going to give you a quick break down on the foods I am eating, and the foods that are friendly to ketosis!
Ideally, for the foods you want to freely eat, they need to be less than 4g of net carb per 100g!
Vegetables include (mainly everything that grows above ground, apart from pumpkin and squashes) – Cauliflower, cabbage, avocado, broccoli, courgette, spinach, asparagus, kale, green beans, lettuce, mixed leaf lettuce, cucumber, garlic, ginger, green pepper, mushrooms, spinach, leeks, mangetout. slightly higher at 5-10g net carbs per 100g are veggies such as tomatoes, yellow/orange/red peppers and carrots. (you may want to eat less of these)
As for actual carbs (legumes mainly) – per 100g we have sweet potatoes at 20g, quinoa at 20g, sweetcorn at 18g, peas at 12g, baked beans at 20g (which I would personally avoid because of the processing it goes through), lentils at 12g.
If you want a real carb (such as pasta and rice), pasta is 29g of net carbs per cooked 100g and rice is 28 g per cooked 100g.
Ideally, you would be avoiding fruit if you are being a hardcore ketogenic dieter but sometimes we need something sweet. Berries are your best bet are, blackberries, raspberries and strawberries at 5g of net carbs per 100g and cherries and blueberries come in at 12g per 100g (that obviously doesn’t include the pips)
In protein you want to eat plenty of fatty fish and meat, ideally, as free range/grass fed/organic as you can get! You can eat sausages freely as long as they are the at least 95% pork and less than 4g carbs per 100g. bacon, lamb, pork, mutton, chicken, turkey, duck (all with fat on, marinated in oils, you name it!). As for fish again it’s any oily fish high in omega 3s and shellfish. salmon, mackerel, smoked salmon, smoked mackerel, sardines, roll mops, anchovies, lobster, crab,. You can also have other fish that isn’t as oily such as cod, haddock and squid, but for this diet, the fattier, the better!
Oils and fats: mainly from nuts, seeds and nut butter, dairy also come under your oils and fats, (chia seeds, sesame seeds, walnuts, cashew etc, but must be unsalted etc). But it has to be full fat, and ideally organic or grass fed. You are allowed, Full fat cheddar, sour cream, heavy cream, full-fat milk, full fat yoghurt, eggs, blue cheese, paneer, feta and halloumi. Also, you can have unlimited amounts of butter, olive oil, basically any seed/nut/vegetable oil. Ideally, you should try and buy cold pressed oils and again, grass fed or organic butter.
As for your condiments, you can have vinegar, mustard that has minimum sugar, stevia sweetener, herbs and spices, fresh or dried, soy sauce, bone broth and canned coconut milk.
Drinks: Tea, coffee, herbal tea, green tea, fresh pressed vegetable juices or green smoothies.
There is a lot of information online about ketogenic diets and high-fat, low-carb diets.
The way I am following a low-carb, high-fat diet is basically eating the listed lower carb vegetables, meats and dairy freely so that I don’t have to scrutinise every little thing eat. I know that if I limit myself, I will give up easily. Eating this way links back to cavemen, meat, fats and a few berries is basically what they lived off of, it worked for them so why shouldn’t it work for us?
I am personally giving up on slimming world for a while as, well, I’ve plateaued for a while and to be on plan 100% paying full price is pretty crazy and expensive. Giving my body a break might help me not just physically but mentally as well. There is no way i am going back to where I use to be, I just need to find a plan that works for me for a while!
Love Emily x