Madeleine Hull
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. The diet requires that you drastically reduce your carbohydrate intake and replace it with fat. This puts your body into a metabolic state called ketosis, where it starts breaking down stored fat into ketone bodies to use for energy. To follow the keto diet, you'll need to change the way you shop, loading up on healthy fats, meticulously calculating net carbs, and cutting out common items from a typical diet. Planning is key, as the keto diet is restrictive, and you'll want to stock up on nutrient-dense foods that are healthy sources of fat but also low in carbohydrates.
| Characteristics | Values |
|---|---|
| Carbohydrates | Very low |
| Fats | High |
| Proteins | Moderate |
| Meal planning | Crucial |
| Diversity | Important |
| Alcohol | Low-carb options |
| Fruits | Low-carb options, like berries |
| Vegetables | Non-starchy, low-carb options |
| Dairy | Cheese, yogurt, butter |
| Meat | Fatty fish, beef, chicken, pork |
| Eggs | Versatile and packed with protein |
| Nuts and seeds | Nut butters, almond butter |
| Oils | Olive oil, coconut oil, avocado oil |
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What You'll Learn
Plan meals to minimise shopping trips and keep on budget
Planning meals in advance is a crucial part of the ketogenic diet, which is restrictive in nature. It is important to plan meals around overlapping ingredients to minimise shopping trips and keep on budget.
Firstly, take stock of what you already have in your fridge, freezer, and pantry. Frozen chicken, peanut butter, olive oil, and a variety of spices are some keto-friendly foods that you may already have on hand. Then, create meal ideas based on these ingredients. For instance, chicken, salad, olive oil, and avocado can be combined to make a well-balanced keto chicken salad.
Next, decide on a few meal options for the week and construct your grocery list around the ingredients you need for these meals. Planning ahead will help you buy in bulk and save money. It is also a good idea to stock up on keto staples like eggs, avocados, nuts, and cheese, which are versatile and can be used in a variety of quick meals and snacks.
Meal planning can be challenging, especially when starting a new diet, so it is helpful to find keto-friendly swaps for meals you already enjoy. For example, you could use cauliflower bases instead of traditional starches and almond flour instead of regular flour. It is also important to remember that the keto diet is not just about restriction; it is also about enjoying nutrient-dense foods that are healthy sources of fat and low in carbohydrates.
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Stock up on keto essentials, like eggs, avocados and nuts
When starting a ketogenic diet, it is essential to stock up on keto essentials such as eggs, avocados, and nuts. These foods are versatile and can be used in various dishes or as quick snacks.
Eggs are a great source of protein and fat, and are a staple in the keto diet. It is recommended to consume whole eggs, including the yolk and the white, as they provide the most nutritional benefit. When on a keto diet, it is advised to eat at least six whole eggs per day and include an egg-based meal every three to five hours.
Avocados are another keto essential due to their high healthy fat content. They contain 5 grams of monounsaturated fat and 1 gram of polyunsaturated fat, making them an excellent substitute for foods high in saturated fat. Avocados can be eaten alone or added to a variety of dishes, such as salads, soups, desserts, sauces, or the classic guacamole.
Nuts are a fantastic source of healthy fats and are ideal for a keto diet as they are low in carbs. They are also rich in vitamins, minerals, fiber, and antioxidants, making them a well-rounded addition to your diet. Some of the best nuts to include are peanuts, pecans, almonds, and pistachios. These nuts are high in healthy fats and low in carbohydrates, supporting bone and muscle growth.
By stocking up on these keto essentials, you will always have the basic ingredients to prepare quick meals and snacks, making it easier to stick to your ketogenic diet.
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Buy keto-friendly snacks, or make your own
The ketogenic diet is a low-carb, high-fat diet that can be challenging to stick to due to its restrictive nature. However, with the right keto-friendly snacks, you can stay on track and satisfy your cravings.
Buying Keto-Friendly Snacks
When buying snacks, opt for those that are high in healthy fats and low in carbohydrates. Some examples include:
- Nuts: Almonds, cashews, Brazil nuts, pistachios, walnuts, and pecans are all great choices. You can buy pre-packaged mixed nuts or create your own mix.
- Fermented vegetables: Pickles and other fermented vegetables are excellent keto-friendly options. They can be purchased or made at home.
- Deli roll-ups: Roll slices of turkey, ham, or roast beef with cheese for a protein-packed snack.
- Bone broth: You can make your own or buy it pre-made. Just be sure to check the ingredient label to avoid added sweeteners and high sodium content.
- Keto bars: Collagen protein bars and Nola bars are convenient and tasty options.
Making Your Own Keto Snacks
If you enjoy cooking or want to save money, making your own keto snacks can be a fun and rewarding option. Here are some ideas:
- Keto cookie dough bars: These can be a perfect treat to satisfy your sweet tooth while sticking to your keto diet.
- Air fryer kale chips: With an air fryer, you can make these chips with less grease and guilt. Season them with your favorite herbs and spices.
- BLT egglets: A portable and tasty option that combines elements of a BLT sandwich and egg salad.
- Fat bombs: These are a classic keto treat. You can make peanut butter cup fat bombs, cookie dough fat bombs, or experiment with your favorite flavors.
- Keto sushi rolls: All you need is nori seaweed sheets and chopped veggies and fish for a filling. Avocado, bell pepper, and cucumber are excellent additions.
- Greek yogurt parfait: Mix Greek yogurt with berries, chia seeds, and a keto-friendly sweetener for a delicious and healthy treat.
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Pick up keto-friendly alcohol, like dry wine and spirits
The ketogenic diet is a very low-carb, high-fat diet. It involves putting your body into ketosis, forcing it to burn fat for energy instead of glucose from carbohydrates. It is a restrictive diet, so it is important to plan your meals and shopping list accordingly.
When it comes to alcohol, there are keto-friendly options to choose from. Wine and pure spirits are the lowest in carbs, while beer and sweet mixed drinks are the highest. So, if you want to pick up some keto-friendly alcohol, here are some options:
Dry wines are a good choice, as they contain fewer carbs than sweeter wines. A typical serving of wine (5 ounces or 150 ml) contains around 2 grams of net carbs. White wine and red wine are equally good options, with both containing 2 grams of net carbs per serving. Prosecco is another option, with only 1 gram of carb per glass.
When it comes to spirits, opt for pure spirits like vodka, gin, rum, whiskey, and tequila, which contain zero carbs. These can be drunk straight or with low-carb mixers. For example, you could mix your spirit with diet soda, seltzer, or diet tonic water, or powdered flavour packets. Just be sure to avoid sugary mixers like regular soda, juice, sweeteners, and energy drinks, as these can quickly add carbs and calories to your drink.
It is important to remember that even low-carb alcoholic beverages can contribute to weight gain and nutritional deficiencies if consumed in excess. So, it is recommended to keep alcohol intake moderate, with one drink per day for women and two per day for men.
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Choose keto-friendly swaps for meals you love
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This puts your body into a metabolic state called ketosis, where it breaks down stored fat into ketone bodies to use for energy.
To choose keto-friendly swaps for meals you love, consider the following:
Base swaps
Cauliflower is a versatile vegetable that can be used as a base for many dishes. For example, cauliflower rice or mash can be used instead of traditional starchy sides like rice or mashed potatoes.
Flour swaps
Almond flour or coconut flour can be used as a low-carb alternative to traditional flour in baked goods and other recipes.
Starch swaps
If you're craving something crispy or crunchy, try making your own keto-friendly chips or crackers using low-carb alternatives like cheese or nuts. For example, you can bake shredded cheese in the oven to make cheese crisps, or slice up some zucchini or kale, toss them in olive oil and spices, and bake them until crispy.
Sugar swaps
Sugar is high in carbohydrates and low in nutrients, so it's best to limit it on a keto diet. Instead, you can use sugar substitutes like stevia, erythritol, or monk fruit sweetener. These can be used in coffee, tea, baking, and other recipes that call for sugar.
Dairy swaps
When it comes to dairy, opt for full-fat, plain, and unsweetened options. Greek yogurt, cottage cheese, and plain cream cheese are good choices as they are high in protein and lower in carbohydrates.
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Frequently asked questions
The ketogenic diet is a very low-carb, high-fat, and moderate-protein diet. Some keto-friendly foods include eggs, avocados, nuts, cheese, meat, poultry, and fatty fish like salmon or tuna.
Foods that are high in carbohydrates should be avoided. This includes starchy vegetables like corn, potatoes, sweet potatoes, and beets, as well as high-sugar fruits. Sugar, honey, maple syrup, and other forms of sugar should also be limited.
Planning is key when it comes to the keto diet. It is recommended to plan meals around overlapping ingredients to minimize extra shopping trips and to stock up on keto staples like eggs, avocados, nuts, and cheese to stay prepared for quick meals and snacks.
