Keto Every Meal: Is It Necessary?

The ketogenic diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body becomes very efficient at burning fat for energy.

The keto diet is typically made up of 70% fat, 20% protein, and only 10% carbs. It is important to monitor your protein consumption, as too much can slow your transition into ketosis.

The keto diet has been shown to be an effective way to lose weight and lower the risk of certain diseases. It can also be beneficial for people with diabetes, prediabetes, and metabolic syndrome.

While the keto diet has its benefits, it may not be suitable for everyone in the long term. It is important to consult your doctor before starting the keto diet, especially if you take medication or have any health concerns.

Keto-friendly foods

A ketogenic diet is a high-fat, low-carb, and moderate-protein diet. It is restrictive and requires careful planning. The diet is based on the following keto-friendly foods:

Animal Proteins

Fish and shellfish are keto-friendly and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are also high in omega-3 fats, which are associated with lower insulin levels and increased insulin sensitivity. Meat and poultry are also considered staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals.

Dairy and Dairy Alternatives

Cheese is a good option on the keto diet as it is low in carbs and high in fat. Plain Greek yogurt and cottage cheese are also suitable as they are high in protein and can be eaten in moderation. Cream and half-and-half are also keto-friendly as they are very low in carbs and high in fat. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also suitable.

Green Leafy Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Some examples include spinach, kale, collard greens, salad greens, and herbs such as oregano and rosemary.

High-Fat Vegetables

Avocados and olives are unique among vegetables as they are high in fat and low in net carbs. They also contain fiber and are good for heart health.

Other Non-Starchy Vegetables

Cauliflower, broccoli, bell peppers, zucchini, and spinach are some examples of low-carb, nutrient-rich vegetables that can be easily incorporated into keto meals.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Berries, especially raspberries and strawberries, are also suitable as they are low in carbs and high in fiber. Dark chocolate and cocoa powder can be consumed in moderation as they are good sources of antioxidants.

Oils

Olive oil, avocado oil, and coconut oil are suitable for cooking and dressing on the keto diet. Butter and ghee are also good options as they are pure fat sources and contain only trace amounts of carbs.

Beverages

Unsweetened coffee and tea are suitable as they contain no carbs, fat, or protein. Unsweetened sparkling water is also a good alternative to soda. Alcohol should be limited, but vodka or tequila mixed with soda water is acceptable.

Foods to avoid

A keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. The diet involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body uses fat for fuel instead of carbs.

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, and candy.
• Grains or starches: Wheat-based products, rice, pasta, and cereal.
• Fruit: All fruit, except small portions of berries like strawberries.
• Beans or legumes: Peas, kidney beans, lentils, and chickpeas.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, and parsnips.
• Low-fat or diet products: Low-fat mayonnaise, salad dressings, and condiments.
• Some condiments or sauces: Barbecue sauce, honey mustard, teriyaki sauce, and ketchup.
• Unhealthy fats: Processed vegetable oils and mayonnaise.
• Alcohol: Beer, wine, liquor, and mixed drinks.
• Sugar-free diet foods: Sugar-free candies, syrups, puddings, sweeteners, and desserts.

Meal planning

Planning your meals in advance is a great way to stay on track with your keto diet. Here are some tips and tricks to help you get started:

Know the Basics

Familiarize yourself with the keto diet guidelines. This typically involves consuming a very low amount of carbohydrates, a moderate amount of protein, and a high amount of healthy fats. The goal is to reach a metabolic state called ketosis, where your body burns fat for energy instead of carbohydrates.

Stock Up on Keto-Friendly Foods

Fill your kitchen with keto-approved foods. This includes meat, poultry, fatty fish, eggs, full-fat dairy, nuts, seeds, healthy oils, avocados, and low-carb vegetables. You can also include condiments like salt, pepper, herbs, and spices to add flavor to your meals.

Plan Your Meals

Decide on a few go-to breakfast, lunch, and dinner options that you can rotate throughout the week. For example, you could have scrambled eggs or an omelet for breakfast, a chicken salad or tuna salad for lunch, and a keto-friendly stir-fry or sheet pan meal for dinner. Don't forget to include some keto-friendly snacks, such as nuts, boiled eggs, or guacamole with veggies.

Cook in Batches

Cooking in batches can save you time and effort. Prepare double portions of your dinner and refrigerate or freeze the leftovers for another day. This way, you always have a keto-friendly meal ready to go when you're short on time.

Get Creative with Leftovers

Don't be afraid to repurpose leftovers. For instance, you can use leftover chicken or salmon to make a salad or lettuce wraps for lunch the next day. This helps reduce food waste and makes meal prep a breeze.

Simplify Your Breakfast

If you're not a morning person, consider skipping the traditional breakfast and opting for a coffee or bulletproof coffee instead. Alternatively, you could prepare a simple breakfast the night before, such as chia seed pudding or yogurt with nut butter and cocoa powder.

Stay Prepared with Snacks

Keep keto-friendly snacks on hand for when hunger strikes. Options like nuts, cheese, boiled eggs, or celery with guacamole can help tide you over between meals and prevent cravings for non-keto snacks.

Use Online Resources

Take advantage of the many online resources available for keto meal planning. There are numerous websites, apps, and cookbooks dedicated to keto recipes and meal ideas. You can also find keto-friendly shopping lists to make grocery shopping a breeze.

Remember, the key to successful keto meal planning is to keep things simple, stock up on keto-friendly foods, and be prepared for any cravings or hunger pangs that may arise. With a little planning, you'll be well on your way to achieving your health and weight loss goals!

Meal prep

• Cook double portions: Cooking larger portions for dinner can save time and effort, as you can refrigerate or freeze the leftovers for another meal. This way, you always have a keto-friendly option ready to go.
• Plan and prepare: Planning your meals in advance can be beneficial, as it saves time and helps you stick to your keto diet. You can also use online tools and calculators to determine the right balance of nutrients for your meals.
• Simple, no-cook meals: Opt for simple meals that require no cooking, especially when you're short on time. Deli meats, cheeses, canned fish, pre-chopped veggies, and hard-boiled eggs are great options for quick and easy keto meals or snacks.
• Use shopping lists: Create shopping lists to ensure you have all the necessary ingredients for your keto meals. This will save you time at the grocery store and help you stay organised.
• Customise your meals: You can customise your keto meals to suit your preferences and budget. There are various keto-friendly substitutes available, such as zoodles instead of pasta or lettuce wraps instead of bread.
• Include a variety of foods: Include a variety of keto-friendly foods in your meals, such as meat, poultry, seafood, eggs, non-starchy vegetables, healthy fats, and full-fat dairy. This will ensure you get a good balance of nutrients.
• Snacks: If you feel hungry between meals, opt for keto-friendly snacks like nuts, seeds, hard-boiled eggs, keto-friendly bars, Greek yogurt with nut butter, or celery with guacamole.

Eating out

Most restaurants offer meat or fish-based dishes, which are a great starting point for a keto meal. Order these and replace any high-carb sides with extra vegetables. Egg-based meals, such as omelets or eggs and bacon, are another good option.

At fast-food chains, bunless burgers are a popular choice, and you can often swap the fries for vegetables. Mexican restaurants are also a great option, as you can enjoy meat, cheese, guacamole, salsa, and sour cream.

For dessert, ask for a mixed cheese board or berries with cream.

Frequently asked questions