Balancing Keto: Creating Nutritious, Delicious, And Filling Meals

The ketogenic diet, or keto, is a high-fat, low-carbohydrate diet that has gained popularity as a weight loss method. It first appeared in the 1920s as a treatment for conditions like epilepsy and diabetes. On keto, the body enters a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. This shift can lead to weight loss and improved health, but it requires careful planning to ensure nutritional needs are met and side effects are minimised.

The standard ketogenic diet (SKD) consists of 70% fat, 20% protein, and only 10% carbs. Other variations include the cyclical ketogenic diet (CKD), which involves periods of higher-carb intake, and the targeted ketogenic diet (TKD), which allows for carb consumption around workouts.

Meal planning is essential on keto to adhere to the correct macronutrient ratios and prevent hunger. Meals typically include animal proteins, plant and animal fats, and non-starchy vegetables. It is important to monitor fibre intake and stay hydrated, especially during the initial adjustment period, to minimise side effects like keto flu.

While keto can be challenging, particularly for vegetarians and vegans, it offers a potential strategy for weight loss and improved health. However, it should be approached with caution and tailored to individual needs with the guidance of a healthcare professional.

What to eat and what to avoid

The keto diet is a high-fat, low-carbohydrate diet that has gained popularity as a weight loss method. It first surfaced in the 1920s as a treatment for conditions like epilepsy and diabetes. On the keto diet, your meals will mostly consist of animal proteins and plant and animal fats, with non-starchy vegetables making up the remainder.

What to Eat

• Meat: beef, pork, lamb, chicken, turkey, bacon, ham, and sausage
• Poultry: chicken and turkey
• Seafood: fish and shellfish
• Eggs: pastured, organic, or conventional
• Full-fat dairy: unsweetened yoghurt, butter, cream, and sour cream
• Full-fat cheese: cheddar, goat's cheese, cream cheese, mozzarella, and brie
• Nuts and seeds: macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts, and flaxseeds
• Nut butter: no-sugar-added peanut, almond, and cashew butters
• Oils: olive oil, avocado oil, sesame oil, and coconut oil
• Avocados: whole avocados or guacamole
• Non-starchy vegetables: greens, broccoli, tomatoes, mushrooms, peppers, spinach, asparagus, and celery
• Condiments: salt, pepper, vinegar, lemon juice, fresh herbs, and spices

What to Avoid

• Sugary foods: cake, ice cream, candy, doughnuts, cookies, soda, fruit juice, and smoothies
• Starchy foods: bread, pasta, rice, potatoes, corn, and beans
• Fruit: all fruit except small portions of low-sugar berries like strawberries, blackberries, and raspberries
• Root vegetables: sweet potatoes, carrots, and parsnips
• Low-fat or diet products: low-fat mayonnaise, salad dressings, and condiments
• Sugar-sweetened beverages: soda, juice, sweetened tea, sports drinks, and sweet alcoholic drinks
• High-carb sauces: barbecue sauce, ketchup, honey mustard, and sugary salad dressings
• Grains and grain products: wheat, oats, breakfast cereals, tortillas, and crackers
• Beans and legumes: black beans, chickpeas, lentils, and kidney beans

Drinks

Beverages to enjoy on the keto diet include water, sparkling water, unsweetened coffee, and unsweetened green tea. Alcohol should be limited, but low-carb liquors like vodka and tequila are acceptable in moderation.

How to plan your meals

Planning your meals is a crucial aspect of the keto diet. Here are some tips to help you plan your meals effectively:

Determine your daily macronutrient goals

Before you start planning your meals, it's essential to understand the macronutrient distribution that aligns with the keto diet. Typically, a keto diet consists of 60% to 80% fats, 15% to 20% proteins, and under 50 grams of carbohydrates per day.

Choose keto-friendly foods

When planning your meals, opt for foods that are high in healthy fats and low in carbohydrates. Here are some food groups to include in your meal plan:

• Full-fat dairy products: unsweetened yogurt, butter, cream, and sour cream.
• Meat and poultry: beef, chicken, turkey, and pork.
• Fatty fish: salmon, sardines, mackerel, tuna, and herring.
• Eggs: pastured, organic, or conventional.
• Nuts and seeds: macadamia nuts, almonds, walnuts, pumpkin seeds, and flaxseeds.
• Non-starchy vegetables: spinach, asparagus, cucumbers, leafy greens, broccoli, cauliflower, and green beans.
• Healthy oils: olive oil, avocado oil, sesame oil, and coconut oil.
• Avocados: whole avocados or guacamole.

Prepare meals in advance

Meal preparation is a time-saving strategy that ensures you always have keto-friendly options available. Cook larger batches of keto-approved meals and store them in the refrigerator or freezer for future consumption. This way, you're less likely to be tempted by non-keto alternatives when hunger strikes.

Be creative with your recipes

The keto diet may seem restrictive, but there are numerous ways to make delicious and satisfying meals. Experiment with different combinations of keto-friendly foods and explore the plethora of keto recipes available online.

Stay organized with a meal plan

Create a weekly meal plan to ensure you're consuming a well-balanced variety of keto-friendly foods. This will help you stay on track and make grocery shopping more efficient.

Monitor your progress and make adjustments

The keto diet is a significant dietary change, and it's important to ensure it aligns with your health goals and needs. Regularly assess how your body is responding to the diet and make adjustments as necessary. Consult with a healthcare professional or a dietitian to ensure you're meeting your nutritional requirements and maintaining a healthy balance.

How to cook keto-friendly foods

The ketogenic diet is a low-carb, high-fat diet that can help with weight loss and lower the risk of certain diseases. When cooking keto-friendly meals, it's important to focus on high-fat, low-carb foods and avoid highly processed foods and trans fats. Here are some tips and guidelines to help you cook delicious and nutritious keto-friendly meals:

Choose the Right Ingredients

Select ingredients that are high in healthy fats and low in carbohydrates. Some keto-friendly ingredients include:

• Meat: Beef, chicken, turkey, pork, bacon, ham, and sausage.
• Fatty fish: Salmon, trout, tuna, mackerel, sardines, and herring.
• Eggs: Pastured or omega-3 enriched.
• Dairy: Full-fat options like butter, cream, unsweetened yogurt, and cheese (cheddar, mozzarella, goat, cream cheese, etc.).
• Nuts and seeds: Almonds, walnuts, macadamia nuts, pumpkin seeds, flaxseeds, etc.
• Healthy oils: Olive oil, avocado oil, sesame oil, and coconut oil.
• Avocados: Whole avocados or guacamole.
• Low-carb vegetables: Leafy greens, broccoli, tomatoes, mushrooms, peppers, cauliflower, etc.

Plan Your Meals

Planning your meals in advance can make sticking to a keto diet easier. Consider preparing larger batches of keto-friendly dishes and refrigerating or freezing leftovers for quick and convenient meals later in the week.

Cook with Healthy Fats

When cooking keto-friendly meals, use healthy fats like olive oil, avocado oil, butter, or ghee. These fats add flavour and help increase the fat content of your meals.

Avoid Carb-Rich Foods

Limit or avoid high-carb foods such as bread, pasta, rice, potatoes, sweets, sugary drinks, fruit juice, beans, legumes, and starchy vegetables (like sweet potatoes and butternut squash).

Experiment with Keto-Friendly Alternatives

You can create keto-friendly alternatives to your favourite carb-rich dishes. For example, use cauliflower to make rice or mashed potatoes, or zucchini noodles as a substitute for pasta. Get creative and explore the wide range of keto-friendly recipes available online.

Monitor Your Carb Intake

Keep track of your carbohydrate intake to ensure you stay within the recommended range for ketosis. Use online tools and calculators to help you determine the carb content of your meals and snacks. Aim for less than 20 grams of net carbs per day.

Stay Hydrated

Drink plenty of water and sugar-free beverages like unsweetened coffee, tea, and sparkling water. Avoid sugary drinks and fruit juices, as they are high in carbohydrates.

Consider Intermittent Fasting

Intermittent fasting can help you enter ketosis faster. This involves limiting your food intake to a specific time window, typically 8 hours per day, and fasting for the remaining 16 hours.

Remember to consult with a healthcare professional or nutritionist before starting the keto diet, especially if you have any health concerns or dietary restrictions.

How to eat keto on a budget

The ketogenic diet is a high-fat, low-carb diet that can be expensive to maintain. Here are some tips to help you eat keto while on a budget:

Plan your meals and track costs

Planning your meals in advance can help you save money and stick to your keto diet. Make a meal plan for the week and create a shopping list of the ingredients you need. This will help you buy only what you need and avoid wasting food. Track your food costs to stay within your budget.

Buy in bulk and freeze

Purchasing keto-friendly foods in bulk can help you save money. Look for deals on meat, fish, eggs, nuts, seeds, and oils. Buy in larger quantities and freeze what you don't use. This is especially useful for items with a short shelf life, like fresh fish.

Shop at discount grocery stores

Look for stores that offer lower prices on groceries, such as Aldi, Lidl, and Trader Joe's. These stores often have cheaper prices on produce, meat, and other keto-friendly foods.

Choose cheaper cuts of meat

Meat can be expensive, but there are ways to save. Opt for cheaper cuts like chicken thighs, pork shoulder roast, or beef chuck roast instead of ribeye or filet mignon. You can also buy a whole chicken and use all parts, freezing what you don't need.

Buy vegetables that are in season

Seasonal and locally grown vegetables tend to be less expensive. Plan your meals around what's in season to save money. You can also buy frozen vegetables, which are usually more affordable and last longer.

Skip the packaged keto foods

Keto-compliant snacks, bars, and shakes can be pricey. Focus on whole foods like meat, eggs, vegetables, and healthy fats instead. Not only will this save you money, but it's also healthier and more in line with the keto diet's principles.

Opt for cheaper proteins like eggs

Eggs are an affordable source of protein and fit well within the keto diet. Include them in your meals and use them as a snack. Canned tuna is another budget-friendly protein option.

Cook at home and embrace leftovers

Cooking at home is almost always cheaper than eating out. Make enough food so that you have leftovers for another meal. This will save you time and money, and it's a great way to ensure you stick to your keto diet.

Buy these budget-friendly beans

Black soybeans and lupini beans are two types of beans that are keto-friendly and affordable. They are high in protein and fiber, and low in net carbs.

Find affordable keto-friendly fruits

Fresh berries can be expensive, so look for frozen options, which are usually cheaper and last longer. You can add them to smoothies or thaw and use as a topping.

Join a meat share or buy in bulk online

Consider buying meat in bulk from local farms or online subscription services. This can be a great way to save money and get high-quality meat.

Focus on high-fat, low-cost oils

Avocados can be expensive, so get your healthy fats from oils like avocado oil or extra-virgin olive oil. These are cheaper per calorie and will help you stay in ketosis.

Don't worry about organic or grass-fed

You don't need to buy organic or grass-fed meat and vegetables to follow the keto diet successfully. Focus on fresh, whole foods, and worry about the details later when your budget allows.

How to eat keto at restaurants and fast-food chains

Eating keto at restaurants and fast-food chains is possible, but it requires careful ordering and sometimes customisation. Here are some tips and tricks for eating keto at restaurants and fast-food chains:

Tips for Eating Keto at Restaurants and Fast-Food Chains:

• Scout the menu in advance: Know your options and look for keto-friendly items. Many restaurants now offer specific keto or low-carb menu sections.
• Be willing to ask for substitutions: Don't be afraid to ask for carb-heavy sides, like rice or potatoes, to be swapped out for keto-friendly vegetables or a side salad.
• Choose high-quality proteins: Opt for wild fish, grass-fed beef, or organic poultry.
• Add healthy fats: Include fats like extra virgin olive oil, avocado, feta or goat cheese, nuts, and seeds to your meal.
• Choose wisely at fast-food chains: Opt for bunless burgers wrapped in lettuce, bowls or salads without rice or beans, grilled chicken or fish options, and avoid high-carb sauces and condiments.

Keto-Friendly Fast-Food Chains and Options:

• McDonald's: Order the cheeseburger without the bun and high-sugar condiments. You can also get the Egg and Sausage Patty from the Big Breakfast, but omit the hash brown and biscuit.
• In-N-Out Burger: Replace the bun with lettuce.
• Chipotle: Try the Keto Salad Bowl with chicken, greens, cheese, salsa, and guacamole, or create your own bowl with similar keto-friendly ingredients.
• Chick-fil-A: Go for bunless grilled chicken options and skip the sauces. You can also get a side salad with Avocado Ranch Dressing.
• Wendy's: Try the Dave's Single or the Baconator without the bun and ketchup. You can also get a side Caesar salad without croutons.
• Burger King: Order the Whopper or Bacon King without the bun and ketchup.
• Taco Bell: Customise your order by steering clear of tortillas and adding healthy fats. Try the Mini Skillet Bowl without potatoes, adding beef, guacamole, sour cream, and creamy chipotle sauce.
• Starbucks: While Starbucks may not have keto-friendly meals, they offer keto-friendly drink options like the Keto Frappuccino, Keto Pink Drink, and Keto Mocha.
• Subway: Make any sandwich a chopped salad to reduce carbs. Try the Chicken Bacon Ranch Chopped Salad or the Steak and Cheese Chopped Salad.
• Five Guys: Get a hot dog without the bun, or a bunless burger with extra cheese and bacon.
• KFC: Order the fried chicken drumsticks and add a serving of coleslaw. Be mindful that the carbs in the coleslaw will contribute to your daily allowance.
• Zaxby's: Try the Traditional Wings with no sauce, the Grilled Chicken Caesar Zalad, or the Cajun Club Sandwich without the bun.
• Popeyes Chicken: Blackened chicken tenders (if available) are a good keto option.
• Dairy Queen: The Biscuit Sandwich with Bacon or Ham without the bun is a lower-carb option.
• Jack in the Box: Grilled Chicken Strips or the Chicken Club Salad with Grilled Chicken Strips are good choices.
• Arby's: Order any of their sandwiches without the bun or bread, like the Double Roast Beef Sandwich or the Double Beef 'N Cheddar without the red ranch sauce.
• Sonic: Go for the Bacon Breakfast Burrito without the tortilla, the Sonic Bacon Double Cheeseburger without the bun, or the Classic Grilled Chicken Sandwich without the bun.
• Domino's: Scrape the toppings off the pizza or go for the plain chicken wings.
• Pizza Hut: The Bone-In Wings are a keto-friendly option at just 1g of carbs per two wings.
• El Pollo Loco: They offer keto tacos, keto burritos, and a cauliflower rice option for their Pollo Fit Bowls.
• Buffalo Wild Wings: Order the Small Traditional Wings with Parmesan Garlic Sauce, Hot Sauce, or Thai Curry Sauce. You can also try the Chopped Grilled Chicken Salad (Cobb Salad) with Ranch Dressing.
• Shake Shack: Stick to bunless burgers or a bunless hot dog with a side salad.
• Red Robin: The Cobb Salad is a good keto option.
• Red Lobster: Seafood is naturally low in carbohydrates. Try the Garlic Shrimp Scampi or create your own seafood platter with steamed veggies or a house salad.
• Olive Garden: The Herb-Grilled Salmon with garlic butter and a side of Parmesan broccoli is a keto-friendly option.
• Chili's: The Sunrise Burger without the bun and with broccoli on the side is a good choice. You can also try the Grilled Steak Fajitas without the tortillas.
• Outback Steakhouse: Stick to steak or seafood options with a side of steamed veggies.

Remember, when in doubt, opt for grilled protein options, bunless burgers, bowls or salads without rice or beans, and always check the nutrition information if available.

Frequently asked questions