I recently posted some of the benefits of the ketogenic diet and why I have chosen this pathway for myself for the time being. Here is just a beginners guide to the Ketogenic diet.
First off, I totally recommend finding an app on your phone that works for you! I found a free application on the iPhone called my plate. (no this isn’t a paid advert) not only can you search and input foods, you can add your own foods if you can’t find them on the app and you can adjust the app to suit you. If you want to maintain or gain there are settings for that too!
To get into ketosis, you want to aim for up to 20g net carb maximum per day. set on your app 5% carbs, 25% protein and 70% fat. I know it sounds absurd but the fat comes from eating fatty, well looked after meats, cooking in butter and oils (that I will be listing below)
What the heck do I eat?!
There are SOME foods that you can eat freely (first 3 bullet points and the listed vegetables). Ideally, you want to be eating ‘real foods’ basically no processed or low processed foods.
For meats, you want to be eating grass fed sources of meat, or ideally, anything that isn’t intensively farmed as the meat isn’t as good for you. Also, you want to be going for fatty cuts of meat!
- Beef, Lamb, Goat, Venison, offal and organ meats, Pastured pork and poultry (basically free range), You only want to eat sausages and hot dogs that are low in carb and sugar but RARELY! (You can have bacon but the higher the quality the better, you ideally want bacon without nitrates, you can make your own there are plenty of recipes online!)
- Wild-caught fish and seafood, you want to eat the fish with skin on and the fattier the fish the better.
- Free range eggs, unsalted butter, ghee, gelatin.
- Polyunsaturated & Monounsaturated fats: walnuts, poppy seeds, flax seeds, chia seeds, Brazil nuts, almonds, olive oil, avocado oil, avocado + avocado oil and sesame oil, macadamia nuts, sesame seeds, olives, vegetable oil, hazelnuts, MCT oil, Virgin coconut oil. *Try to keep the nuts to a minimum, maybe a handful a day*
- Vegetables: Rocket, Broccoli, Bok Choy, Cabbage, Cauliflower, Horseradish, Kale, Radishes, Watercress, Wasabi, Green Peppers,Brussel Sprouts, Lettuce, Chard, Fresh Herbs, dry spices without thickener, Celery, Asparagus, Cucumber, courgette, summer squash (the yellow courgettes), Bean sprouts, water chestnuts, bamboo shoots.
- Vegetables to eat less often: Aubergine, tomatoes, red and yellow peppers, mushrooms, onions, leek, Rhubarb, Blackberries, Blueberries, Strawberries, Raspberries, Cranberries, Mulberries.
- Dairy: Full fat yoghurt (unflavored), cottage cheese, cream cheese, sour cream, cream.
- Condiments: Natural low carb sweeteners (xylitol, stevia, truvia etc), arrowroot powder or xanthum gum for thickening (although in cooking, a little coconut flour or almond flour/ground almonds goes a long way), Cacao powder (unsweetened cocoa without any milk etc), very dark chocolate 70% or higher
What should I avoid?
- Grains and anything made from grains: rice, quinoa, bulgar wheat etc, pasta, wholemeal pasta, bread, dough, flours, sugar, sweets, syrups, ice cream (you can of course make your own)
- Soft Drinks. (you are allowed sparkling water that you could flavour with slices of citrus fruit and herbs)
- Processed foods, MSG, Sulphites, BPA’s.
- Artificial sweeteners such as aspatarme, sucralose etc, try to go for the NATURAL sweeteners.
- Soy Products.
This list is just a basic over view for you all, like i said, if you have a special app you like using, you should be able to track everything and look anything up that you arent sure about!
Love Emily x