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What to Eat on a Ketogenic Diet

4 min read

What can you really eat in the world’s trendiest diet?

Published by

Marjorie Simmmons

Reading Time: 4 minutes

In the past couple of years, the ketogenic diet has become the holy grail of both people looking to achieve fat loss and of medical practitioners trying to cure their patients type 2 diabetes and epilepsy. The effectiveness of the ketogenic diet is undeniable; however, people are often too frightened to start adhering to a keto diet. This is, primarily, due to misinformation as well as the lack of knowledge about what types of foods constitute a ketogenic diet. If you are about to embark on a journey towards better health with keto but are unsure about what foods to eat – this text will clear things up for you!

Keto-friendly foods

Contrary to popular belief, the ketogenic diet is very versatile and can be easy to adhere to once you become familiar with the plethora of keto-friendly foods. Focusing on healthy fats and protein, the ketogenic diet enables you to indulge in meats, dairy, leafy greens, and fats guilt-free, as long as you keep your carbs very low. The macronutrient distribution on a ketogenic diet allows for 55% – 60% fats, 30% – 35% proteins, and 5% – 10% carbohydrates.

Fats

Fats are your friend when you are on a ketogenic diet as they can not only help you lose fat but also boost your brainpower. Grass-fed butter, coconut oil, olive oil, avocados, avocado oil, all-natural almond or macadamia butter, seeds, and nuts are just some of the fat sources that you can eat on a ketogenic diet.

Proteins

The human body relies on protein to regenerate tissue and facilitate muscle gain and maintenance. Having a sufficient protein intake is important for any diet and keto is no different. Lean or fatty meats are highly encouraged on a ketogenic diet and include but are not limited to red meat, poultry, seafood, and fish. As with any food, the less processed meat is best. Processed meats often contain hidden carbohydrates that can take you out of ketosis. Dairy can be another great source of protein. Eggs, fatty cheese, and yogurts are encouraged as long as they don’t contain any hidden sugar.

Leafy greens and fruits

Leafy greens are not only high in fiber but are also filled with folic acid and antioxidants that make them extremely healthy and a great addition to any diet. Collard greens, cabbage, cauliflower, broccoli, zucchini, and lettuce contain very little carbohydrates and a lot of fiber which means they are going to fill you up without inhibiting ketosis. Most fruits contain high amounts of sugar and carbohydrates and they are not considered keto-friendly. However, blueberries, blackberries, raspberries, and strawberries are allowed in moderate amounts. Filled with antioxidants, low in calories and carbohydrates berries are a great source of vitamins and can be eaten as dessert on a ketogenic diet.

But… what about carbs?

Let’s be honest, who doesn’t love a good donut or a slice of pizza after a long day at work? What most people get wrong about the ketogenic diet is that they think they have to cut all of these delicious foods out, when, in fact, all they have to do is find suitable replacements that would keep them in ketosis. In other words, you can still satisfy those cravings if you do it the right way. Who says you can’t have chocolate cake on keto, for example? All you have to do is find replacements for the carbohydrate-dense ingredients and you are golden! For instance, baking with a sugar replacement such as this Erythritol and Monk Fruit Keto Sweetener would enable you to remain in ketosis while also enjoying your favorite dessert. Instead of flour, you could use zucchini, avocados, or even flax meal as your base, and replacing milk chocolate with dark chocolate would not only make your cake more decadent but it would additionally reduce the amount of sugar in your cake. The same principles can be followed for almost any recipe out there, and no dish in the world can’t be made healthier. Because there is almost always an alternative for any ingredient, adhering to a keto diet has arguably never been easier than it is today, and we have plenty of delicious recipes for you to try out at your disposal- including Mozzarella Sticks, Chicken Tenders, & Cinnamon Sugar Donuts. What are you waiting for? Go keto!

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