Sticking with the right macronutrients is one of the most important things that you can do on this diet. But putting this into a meal plan can be difficult when you first get started.
Some of the foods that you are able to enjoy when following the ketogenic diet include:
Meat: There are many different types of meat that you can enjoy, and this will provide you with the protein and some of the fats that you need. You can choose from options like fish, lamb, veal, pork, venison, chicken, quail, duck, and shellfish. With chicken, make sure that you leave the skin on to help increase the fat content, but do not bread or batter any poultry that you eat. Make sure that you do not eat any processed meats, though. If choosing canned fish options, make sure that the preservation method does not use any added sugar.
Eggs: Many meals on the ketogenic diet will require you to eat eggs for the purpose of consuming both protein and healthy fat. Because eggs have lots of healthy protein and fats, they can be eaten for breakfast, lunch or dinner.
Cheese: For the most part, cheese is a good food to eat while on the ketogenic diet. There are a few carbs found in the different varieties of cheese, so make sure to read the labels carefully and then count the carbs before you eat them. Some cheese may push you over your daily required carbs intake so make sure you keep track of other carbs you have eaten that day.
Vegetables: Vegetables will contain most of the carbs that you are going to eat, but try to keep this to a minimum. You should go with the green and leafy options because these are lower in carbs so options like lettuce, cabbage, kale, and watercress are great. You can also go with options like bean sprouts, cucumber, celery, broccoli, and asparagus.
Fruits: You can enjoy some fruits on the ketogenic diet, but you need to be careful about which ones you eat. Some fruits can be higher in carbs compared to some of the other food options on the list and if you eat too many fruits, you will end up going over your daily required carbs intake. If you choose to add some fruits to your diet, carefully watch your portions and avoid going over on the carb content. One recommended fruit is the avocado. The avocado is a good source of healthy fat so try to make the avocado part of your ketogenic diet meal plan.
Nuts: Nuts are a good source of healthy fats and protein so they are fine to eat as long as you eat them in moderation as a type of dessert or as a snack. Some recommended nuts are walnuts.
Cream, butter, and oils are usually fine because they provide you with some healthy sources of fat.
Dry spices and fresh herbs are great for the ketogenic diet. Dry spices and fresh herbs will help you to get some flavoring in your meals without adding in any extra carbs. As you can see, while you do need to be careful with the macronutrients that you are consuming on the ketogenic diet, there are still some options that you can go with to eat great meals. Mix and match some of the options that were mentioned above, and you will get tasty meals that are easy to make and will help you to lose weight without feeling hungry.
Foods to Avoid on the Ketogenic Diet
For the most part, if the foods are not listed in the section above, you should not consume them on the ketogenic diet. Consuming foods that are not recommended for the ketogenic diet can add in too many bad fats, bad carbs, and sugars than your body do not need. In addition, consuming foods that are not recommended for the ketogenic diet may kick you out of your ketosis state. Keep in mind that you do not want to work hard to get into ketosis and then end up cheating yourself and getting kicked out of ketosis because you consumed foods that are not recommended for the ketogenic diet.
Some of the foods that you will need to avoid on the ketogenic diet are:
Bread and pasta: Bread and pasta may seem healthy, but just a small serving can put you over your required daily carb intake. There are healthier alternatives, such as keto bread or using vegetables to make noodles, so you can still enjoy some of your favorite meals without having to worry about eating too many carbs.
Baked goods: In between the excess carbs and sugars that are inside most baked goods, it is no wonder that baked goods are not allowed on the ketogenic diet. It is best to stick with eating a piece of fruit (especially if you can find one that is lower in carbs) for your snack rather than eating any of the baked goods that are available.
Processed frozen foods/meals: Anything that you can find in the freezer section of your grocery store should be avoided. These frozen foods may seem healthy, but the preservatives and carbs are extremely high and will kick you out of ketosis. It is best to just leave everything that is in the freezer section alone and stick with fresh and whole foods instead.
Sodas: Some people choose to drink diet sodas when they are on the ketogenic and diet sodas are allowed. However, you should avoid regular sodas because of all the sugar that is inside of them.
Fast foods: While you are on the ketogenic diet, you need to avoid going out to eat. Fast foods are full of way too many carbs and bad fats and will instantly take you out of ketosis without much effort. Avoid fast foods and just cook your meals at home instead.
Deli meats: Deli meats may seem like a good option to get your protein, but in reality, they are mostly processed and full of lots of carbs and sodium. It is best to avoid deli meats as much as possible and focus your time and energy on eating healthier proteins and carbs. It is important that you eat the right foods when it comes to the ketogenic diet. There are some other diet plans that will allow you to cheat on occasion, but when you cheat on the ketogenic diet, you lose all of your weight loss benefits.
If you would like to stay in ketosis and really lose weight, then make sure to avoid the foods mentioned above and you will see great results with the ketogenic diet.