Ketogenic Diet

Fact: While it may seem like a trendy diet, the keto diet has been around for decades.

It was initially developed as a therapeutic approach for epilepsy patients.

Today, it has gained popularity for its potential weight loss benefits and improved mental clarity.

Fact: While high-fat foods are a staple in the keto diet, it's not all about indulging in unhealthy fats.

The focus is on consuming healthy fats from sources like avocados, nuts, and olive oil.

It's important to maintain a balanced approach by including plenty of vegetables and protein sources as well.

Fact:Yes, the keto diet does require cutting out certain food groups such as grains and sugars.

However, there are still plenty of delicious options available within these restrictions.

From low-carb vegetables to protein-rich meats and dairy products, there are numerous ways to create tasty meals while following the ketogenic eating plan.

Fact:While some people may choose to follow the keto diet temporarily for weight loss goals or other health reasons, others find that they can sustain this way of eating long-term with proper planning and variety in their meals.

It's all about finding what works best for your body and lifestyle.

There is what we call the 80/20 rule when it comes to choosing your carbs for your meals.
For the 80% you should select the leafy greens such as kale, asparagus, lettuce, spinach, chard, etc.

Those vegies that have the lowest carb sources, while the remaining 20%, must be from other moderate carb vegetables such as, cabbage, broccoli, cauliflower, yellow onions, etc.

Fresh Vegetables

For these foods, try to opt for organic ones or better yet, grow your own to avoid all pesticide toxins.
Avoid starchy vegetables (corn, sweet potatoes, potatoes, peas, and winter squash) that are high in carbs.

Instead, opt for moderate intake of sweet vegetables (squashes, peppers, tomatoes, and carrots).

Vegetables that make it to the list are:

• CeleryVCollard Greens
• Onions (high in sugar; moderate intake)
• Alfalfa Sprouts
• Beet Greens
• Broccoli
• Spinach
• Dandelion Greens
• Bamboo Shoots
• Cabbage
• Brussels sprouts
• Garlic
• Mushrooms
• Shallots
• Kale
• Bok Choy
• Sauerkraut
• ChivesCelery Root
• Swiss chard
• Cauliflower
• Snow Peas
• Bean Sprouts
• Olives
• Cucumbers
• Salad greens and lettuces:
  Romaine, Arugula, Fennel, Bok Choy, Boston lettuce, Endive, Mache, Escarole, Sorrel, Radicchio, Chicory Water Chestnuts
• Turnips
• Scallions
• Dill Pickles
• Leeks
• Radishes
• Chard
• Asparagus Spears

Proteins should come from fatty sources, for most of the time (80%), such as eggs, bacon, pork, steak, ground beef and lamb.

The remaining 20% should be coming from cheese, chicken, nuts and fish.

• Poultry:

  Free-range Cornish hen, quail, goose, pheasant, chicken, duck, and turkey.

• Fish and Seafood:

  Cod, tuna, hoki scrod, anchovies, mackerel, flounder, catfish, trout, mahi-mahi, sole, sardines, salmon, halibut, snapper, and calamari.

  Always try to opt for wild caught fish to avoid toxins present in commercially reared fish.

• Grass-fed Meat:

  These include Beef, venison, goat, and Lamb.
  Meat from wild animals are also acceptable; however, avoid sausages and meats that come with sugary sauces and those covered in breadcrumbs.

  Choose the chunks of meat with more fat since they contain less protein and more fat.

• Pork:

  Boston butt, Pork chops, ham pork, and loin.
  When choosing ham, be on the lookout for added sugar.

• Bacon and Sausages:

  Preferably, you should buy these at specialty health food stores.
  If this is not possible, always read the labels to avoid those which contain fillers such as soy or sugars.

• Canned Tuna and Salmon:

  Canned tuna and salmon are okay to consume while you are on the keto diet.
  However,avoid seafood rich in fillers, crumbed/breaded seafood, and fried seafood.

• Vegetable Protein Powders:

  Protein supplements such as whey protein, hemp protein, pea, and rice are acceptable.

• Whole Eggs:

  This includes chicken eggs, and quail eggs which you can prepare through any mean desired; fried, soft or hard boiled, deviled, scrambled, or omelette style.

• Shellfish:

  Oyster, mussels, lobster, shrimp, crab (not imitation crab that contains additives), clams, scallops, and squid.

• Nuts

  
  Cracking the Carb Code of Nuts:

  Skip the carb counting with almonds, macadamias, pecans, and walnuts.
  These nut all-stars keep the carbs on lockdown, letting you munch freely in moderation.
  
  Want more variety? Just be mindful of carb content in chestnuts, pistachios, and cashews.
  
  Think of them as occasional treats, savoured with appreciation.

  Now, about that fat: nuts are nature's powerhouses!
  But don't worry, it's mostly the good kind.
  Most nuts boast a bounty of unsaturated fats, with walnuts and pine nuts leaning towards polyunsaturated champions, while almonds, pistachios, pecans, and hazelnuts rock the monounsaturated groove.
  Brazil nuts, cashews, and macadamia nuts, however, hold a bit more of the saturated kind, so enjoy them like treasured gems.

  So go nuts, but do it wisely!
  Choose the low-carb kings for everyday snacking, and savour the higher-carb crew in measured bites.
  Your body will thank you for the delicious, nutritious boost!

• Nut flours:

  These are necessary because while you areon this diet, it does not mean baking no longer fits into your life.
  Nut flours such as almond flour will suffice.

80% of the time, fats should come from healthy fat sources like avocado, MCT oil, butter, eggs, fatty meats, macadamia oil.

While the remaining 20%, it should come from other fat sources like chia seeds, milk, flax seeds, nut butters, nuts, etc.
But remember, these options from the 20% must be consumed in moderation as the carbs can add up easily.

Because these are your main sources of energy while you are on this diet, go for the types of fats and oils you enjoy.

These may include:

• Omega 3 fatty acids from fish such as tuna, shellfish, and salmon
• Fish supplements or krill
• Monounsaturated fats such as egg yolks, avocado, and butter
• Vegetable oils such as olive oil, coconut oil
• Non-hydrogenated beef tallow, ghee, and lard.
• Duck and chicken fat

In order to make it easier to stick to this diet, be aware of which types of fat your body can tolerate.

Many people seem to have zero or very low tolerance of vegetable oils and mayo.
This may be a good thing because most of these oils are rich in omega 6 fatty acids - the kind that is bad for your body’s cholesterol levels.
In this case, work with the listed monounsaturated fats to reduce the inflammatory effect brought about by polyunsaturated fats.

Nevertheless, work to balance both fats because you cannot survive on monounsaturated fats alone (You need a lot of fats and oils).
Even then, avoid hydrogenated fats such as margarine to reduce the amount of trans-fats you eat.

Dairy Products

• Mascarpone cheese
• Unsweetened whole milk yogurt (limit intake of this type of yoghurt because it is a little high in carbs)
• All soft and hard cheeses
• Cream cheese
• Full fat sour cream (do not forget to check for additives)
• Full fat cottage cheese
• Heavy whipping cream

In any case, always go for raw milk products and if you do not have easy access to them, go for the organic ones.

Here are some of the best low carb drinks that you can definitely consume together with your keto meals.

• Bulletproof coffee
• Decaf Tea
• Flavoured seltzer water
• Decaf coffee
• Water
• Herbal tea
• Lemon and lime juice (limit intake)
• Clear broth or bouillon

Some options of suitable sweeteners for a low-carb diet include:

• Erythritol
• Splendor-liquid
• Inulin and Chicory root
• Lo Han Guo
• Liquid Stevia
• Xylitol
• Swerve

Here are spices allowed on the keto diet:

• Sea salt
• Peppermint
• Ginger
• Basil
• Chili pepper
• Cloves
• Thyme
• Cilantro or coriander seeds
• Rosemary
• Black pepper
• Cumin seeds
• Oregano
• Turmeric
• Cayenne pepper
• Cinnamon
• Mustard seeds
• Parsley
• Dill
• Sage

Avoid all grains, whole meal included (rye, wheat, oats, barley, corn, millet, rice sorghum and buckwheat).

Also, avoid all products made from grains; these include foods such as bread, crackers, pasta, pizza, and biscuits/cookies.

Avoiding all grains on the keto diet boils down to their high carbohydrate content.

Most grains, even whole grains, can easily push you over the strict carb limit (usually under 50 grams per day) needed to enter and maintain ketosis, the metabolic state where your body burns fat for fuel instead of glucose.
This can stall weight loss and other potential benefits of the keto diet.
While some low-carb grains exist, completely eliminating them simplifies meal planning and ensures you stay in ketosis.

Avoid refined fats and oils like sunflower, canola, grape seed, corn oil, soybean, and Trans-fats such as margarine.

Refined fats and oils generally aren't ideal on keto for several reasons.

They often contain hidden trans fats, harmful compounds linked to heart disease.
Additionally, many are high in inflammatory omega-6s and low in omega-3s, disrupting the healthy balance in your body.
Moreover, their processing removes beneficial nutrients and antioxidants.

Opt for whole-food fats like avocado, nuts, and olive oil for a healthier, more nutrient-rich keto experience.

Avoid milk (only full-fat raw milk is acceptable).

Milk, with its natural sugar (lactose), is a high-carb intruder on the low-carb party of the keto diet.
Even unsweetened, one cup packs around 12 grams of net carbs, pushing you closer to your daily limit and potentially knocking you out of ketosis.

While occasional small portions are manageable with careful carb counting, it's generally best to stick to keto-friendly alternatives like unsweetened almond milk or heavy cream to keep your ketone train chugging along.
For coffee, replace milk with reasonable amounts of cream.

Avoid tropical fruits such as bananas, pineapples, mango papaya, etc., and some high carb fruit.

While tempting, most tropical fruits are off-limits on keto due to their high sugar content.
Each serving can easily blow your daily carb budget, kicking you out of ketosis and halting fat burning.
Think mangoes, pineapples, and bananas – delicious, but carb bombs.

Sticking to low-carb berries, melons, and avocados allows you to enjoy some fruity sweetness without derailing your progress.
Remember, it's all about finding ways to satisfy your cravings while keeping your carb intake in check.

Avoid fruit juice

While fruit juice might seem healthy, it's a major no-no on the keto diet.
Packed with sugar and naturally low in fibre, it kicks your body out of ketosis, the fat-burning state key to keto success.

This sugar spike disrupts your metabolism, hindering weight loss and potentially raising blood sugar.
Plus, you miss out on the fiber and nutrients from whole fruits.

Stick to water, unsweetened tea, or keto-friendly smoothies for a refreshing drink that won't derail your keto journey.

Avoid factory-farmed pork and fish

Factory-farmed pork and fish on keto can be a double whammy.
Not only are they often high in inflammatory omega-6s, disrupting the keto balance, but they may also contain antibiotics, environmental pollutants like PCBs and mercury, and hidden starches that can knock you out of ketosis.

Opting for grass-fed or pasture-raised meats and wild-caught fish ensures cleaner, healthier fats and aligns better with the keto focus on whole, unprocessed foods.

Avoid all artificial sweeteners containing Aspartame, Sucralose, Saccharine, etc.

While some artificial sweeteners like stevia and erythritol are keto-friendly, others can hinder your progress. Some may raise blood sugar and insulin levels, potentially kicking you out of ketosis.

Additionally, studies suggest they may increase appetite and cravings, making it harder to stick to the low-carb plan. For optimal keto success, prioritise whole, unprocessed foods and limit artificial sweeteners, opting for keto-approved options sparingly.
Remember, it's all about keeping your body in fat-burning mode!

Avoid alcoholic sweet drinks such as beer, and sweet wine.

Alcoholic sweet drinks are a double whammy on the keto diet.

They're packed with carbs, which can knock you out of ketosis and stall weight loss.
Plus, sugary mixers add empty calories and hinder your body's ability to burn fat.

Stick to pure spirits with low-carb mixers or dry wines to stay in ketosis and enjoy your occasional drink without sabotaging your progress.

Avoid Soy products
Soy on keto can be tricky. While some products are low-carb, others are hidden carb bombs.
High protein content can disrupt ketosis, and some people experience hormonal issues with soy's phytoestrogens.

Additionally, processed soy often sneaks in sugar, unhealthy fats, and unwanted additives.
Consider fermented soy like tempeh for potential benefits, but prioritize whole, low-carb alternatives for optimal keto success.

Getting some validation that the diet is actually working will be a great motivation to keep you on a diet considering the intimidating nature of the first few days of the diet.

Be aware of the keto flu coming your way.
The dizziness, the irritability, and fatigue you will be feeling on the first three days may have you experiencing mood swings but don’t give in just yet.

Reward yourself with bacon and delicious keto friendly foods as you crave for carbs and sugars.
The craving will disappear as long as you’re full.

This is really important.
While on a keto diet, your body does not retain water as it normally would; hence, electrolytes like sodium quickly flush out of your body.

Therefore, you need constant replenishing; otherwise, you will feel awful. As indicated earlier, opt for sea salt.

When you feel the tiniest bit of a hunger pang, immediately eat high-fat low-carb foods.
The moment you get too hungry, it forms the temptation pathway.

Remember: go simple;
Do not over plan things because when you do, you may end up making everything strict and less fun.
The keto diet is fun; keep it so.

The keto diet is high fat, low carb, and moderate protein diet.
Moderate is the key word here.

Eat fat to lose fat that is your new motto.
Do not shy away from the fat because it is your ticket to a healthier you.

There is no exact definition of what "low carb" means.
Some would say it is simply anything under 100 to 150 grams a day simply because they get amazing results with this range.

However, this may be excessive if your aim is to have plenty of ketones in your bloodstream.
Most keto dieters go for under 50-grams of carbs per day to get into optimal ketosis.
Anything beyond that is termed as excessive.

Remember: the keto diet is all about protein moderation.

As you adopt a keto diet, you need patience: patience to get into ketosis and patience to adapt to ketosis.

Understand that previously, your body’s main source of energy was carbs; now, it has to adapt to a new source of energy, fats.
The body requires time to do this; therefore, be patient.

The number on your weigh scales should not determine your keto diet success.
Let this be the least of your worries.

Just live life and enjoy your diet.
Weight loss will happen; do yourself a favor and keep away from those scales.

The unrestricted consumption of fats may seem excessive.
However, the keto diet is a high-fat diet. Just trust keto and enjoy the fat.

Remember, you should eat the right kind of fats, preferably monounsaturated and saturated fats.

When you are on a keto diet, always think about it this way:
the intention is to eat natural ingredients and not foods that come in wrappers such as Atkins bars and Quest bars.

Although you can occasionally eat these, the idea is for a large portion of your diet (we are talking about 70-80% of your entire diet) to consist of natural ingredients.

If this is your aim, do not start the diet. The Keto diet is more of a lifestyle change than a short-term diet plan.

Dropping a few kilos or pounds and then going back to your normal bad eating habits will be a waste of time.

Half-heartedly adopting the keto diet could be the worst thing you could do to yourself because you are just wasting time.
If you are not all in, you will not survive through the temporary effects that come with adopting the diet.

Decide on what you want and think of everything you will gain by going keto to keep you motivated.