Meal Planning For Flex Keto: A Beginner's Guide

Flex keto is a therapeutic, high-fat, low-carb food plan that can help to reverse the common causes of dementia and other chronic diseases. It is based on the idea of metabolic flexibility, which is the ability to use either glucose or fat as a fuel source. The diet involves eating all food within a 12-hour window and not eating anything within three hours of going to bed. This gives the metabolism a chance to lower blood sugars to their lowest possible level.

Flex keto is a largely plant-based diet, with an emphasis on local, organic, and seasonal non-starchy vegetables. It also includes an adequate amount of protein and generous amounts of healthy fats.

To achieve nutritional ketosis, it is recommended to choose healthy fats such as olive oil, avocado oil, and sesame oil, and to increase fibre intake by snacking on sliced low-carb vegetables with a high-fat dipping sauce.

How to achieve nutritional ketosis

To achieve nutritional ketosis, it is important to understand the basics of the keto diet. The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. The reduction in carbohydrates puts your body into a state of ketosis, where it burns fat for energy instead of glucose. This can lead to weight loss and has potential benefits for managing glucose levels in people with type 2 diabetes.

To achieve nutritional ketosis, you should aim for a diet that consists of:

• High-fat foods: This includes fatty fish like salmon, mackerel, and herring, full-fat dairy such as butter and cream, nuts and seeds, oils like olive oil and avocado oil, and avocados.
• Moderate protein: Include pastured or organic poultry like chicken and turkey, meat such as beef, pork, and bison, and eggs in your diet.
• Low-carbohydrate foods: Focus on non-starchy vegetables like greens, broccoli, tomatoes, and peppers. Choose low-glycemic fruits like berries in limited amounts.

It is important to avoid or limit foods rich in carbohydrates, such as bread, sweets, sugary drinks, pasta, grains, starchy vegetables, beans, and high-carb sauces.

• Meal planning and preparation: Plan your meals ahead of time to ensure you are meeting the correct macronutrient ratios. Prepare and freeze or refrigerate meals in batches to make it easier to stick to the diet.
• Monitor carbohydrate intake: Keep track of your carbohydrate intake to ensure you are consuming less than 50 grams of total carbohydrates per day.
• Intermittent fasting: Try incorporating intermittent fasting into your routine, such as the KetoFLEX 12/3 method, which involves eating within a 12-hour window and fasting for the rest of the day, including at least 3 hours before bed.
• Exercise: Combine your diet with moderate exercise to help your body switch to a fat-burning metabolism.
• Avoid inflammatory foods: Stay away from inflammatory foods, especially when combined with a high-fat diet. This includes sugar, simple carbohydrates, conventional dairy, and grains.
• Gut health: Work on healing any underlying chronic GI issues and promote gut health by including prebiotic fiber, resistant starches, and probiotic foods in your diet.
• Adequate protein: Ensure you are getting an adequate amount of protein, but not too much, as it can impede autophagy and metabolic health.
• Limit alcohol intake: Alcohol is a neurotoxin and can negatively impact cognitive health. If you choose to drink, opt for small amounts of low-alcohol red wine.

What to eat and what to limit

The flex keto diet is a high-fat, low-carb, and moderate-protein diet. It is flexible in that it can be adapted to suit individual needs and preferences. Here is a guide on what to eat and what to limit on a flex keto diet:

What to Eat

The focus of the flex keto diet is on reducing carbs and increasing the fat and protein content of meals and snacks. The following foods are recommended:

• Eggs: Pastured, organic, or conventional.
• Poultry: Chicken and turkey, preferably with skin and fattier cuts like thighs and legs.
• Fatty fish: Salmon, herring, mackerel, and sardines.
• Meat: Beef, venison, pork, organ meats, and bison.
• Full-fat dairy: Unsweetened yogurt, butter, cream, and sour cream, but check labels for carbs.
• Full-fat cheese: Cheddar, mozzarella, brie, goat cheese, and cream cheese.
• Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, peanuts, and flaxseeds.
• Nut butter: Peanut, almond, and cashew butter with no added sugar.
• Oils rich in healthy fats: Olive oil, avocado oil, and sesame oil.
• Avocados: Can be added to almost any meal or snack.
• Non-starchy vegetables: Leafy greens, broccoli, tomatoes, mushrooms, and peppers.
• Condiments: Salt, pepper, vinegar, lemon juice, fresh herbs, and spices.

What to Limit

To stay within the recommended macronutrient ratios, it is important to limit or avoid the following foods:

• Bread and baked goods: White bread, whole wheat bread, crackers, cookies, doughnuts, and rolls.
• Sweets and sugary foods: Sugar, ice cream, candy, maple syrup, honey, and coconut sugar.
• Sweetened beverages: Soda, juice, sweetened teas, and sports drinks.
• Pasta: Spaghetti and other noodles.
• Grains and grain products: Wheat, rice, oats, breakfast cereals, and tortillas.
• Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas, and pumpkin.
• Beans and legumes: Black beans, chickpeas, lentils, and kidney beans.
• Fruit: Citrus, grapes, bananas, and pineapple.
• High-carb sauces: Barbecue sauce, ketchup, honey mustard, and sugary salad dressings.
• Alcoholic beverages: Beer and sugary mixed drinks.

It is important to note that small amounts of low-glycemic fruits, such as berries, can be enjoyed in moderation while maintaining a keto-friendly range of macronutrients. Additionally, some starchy vegetables and fruits, like green plantains, bananas, and papayas, are allowed in small portions.

Keto-friendly snacks

When following a ketogenic diet, it's important to focus on snacks that are high in fat, moderate in protein, and low in carbs. Here are some keto-friendly snack ideas to keep your energy high and your stomach happy:

Savory Snacks

• Salami chips: Thinly slice salami and bake in the oven or air fryer for a crunchy, salty snack.
• Mini frittatas or egg muffins: Beat eggs with salt and pepper, add your favorite low-carb ingredients like spinach or mushrooms, and bake in a muffin pan.
• Caesar salad bites: Make edible Parmesan cups by baking grated Parmesan into crispy rounds, then fill with Caesar salad greens and dressing.
• Cajun-style shrimp and bell pepper kebabs: Season shrimp with Cajun spices, skewer with bell pepper slices, and grill or bake.
• Veggie sticks with nut butter: Pair raw or lightly cooked vegetables like carrots or celery with peanut, almond, or cashew butter.
• Salmon salad celery boats: Mix canned salmon with mayonnaise, herbs, and spices, then stuff into celery stalks for a crunchy, savory snack.
• Collard green sandwich wraps: Blanch collard greens and fill with your favorite sandwich ingredients, such as deli meat, cheese, and veggies.
• Avocado egg salad: Mash avocado and mix with diced hard-boiled eggs, minced red onion, and salt and pepper for a creamy, keto-friendly salad.
• Guacamole with low-carb veggies: Mash avocado with lime juice, red onion, and spices, and serve with bell peppers, celery, or broccoli for dipping.
• Bone broth: Make your own or buy commercially prepared bone broth for a warm and comforting snack that's high in protein.
• Flax crackers with cheese: Make your own flax crackers using ground flax seeds, or buy them pre-made, and pair with sliced cheese for a simple, savory snack.
• Stuffed mushrooms: Fill button mushroom caps with herbed cream cheese or ground sausage for a tasty, low-carb bite.
• Meatball sliders: Make keto-friendly meatballs with ground meat, eggs, garlic, herbs, and Parmesan cheese. Serve in lettuce "buns" with a dipping sauce on the side.
• Dill pickle wraps: Wrap dill pickles and cream cheese in deli meat, such as ham or turkey, for a high-protein snack.

Sweet Snacks

• Fat bombs: Combine coconut oil, nut butter, avocado, or cream cheese with sweet additions like dark chocolate, peanut butter, or cookie dough.
• Keto cookies: Bake cookies using keto-friendly ingredients like almond flour and sugar substitutes. Try chocolate chip, peanut butter, or magic keto cookies.
• Keto cereal: Make a batch of granola using keto-friendly ingredients and enjoy with your favorite milk or yogurt.
• Keto tortilla chips: Cut tortillas into triangles, sprinkle with cinnamon-sugar, and bake until crispy. Enjoy with keto-approved dips or sweet toppings.
• Keto ice cream: Blend coconut, avocado, or nut butter with low-carb fruits like berries and lime for a creamy, keto-friendly treat.
• Keto cookie dough bars: When following a ketogenic diet, it's important to focus on snacks that are high in fat, moderate in protein, and low in carbs. Here are some keto-friendly snack ideas to keep your energy high and your stomach happy:

Savory Snacks

• Salami chips are a salty, low-carb snack that can be baked in the oven or air fryer.
• Avocado chips are a great way to add some healthy fats to your diet.
• Rosemary keto crackers or keto tortilla chips are perfect for dipping into smoked salmon dip, bacon spinach dip, or smoked trout spread.
• Bacon-wrapped scallops are an easy and impressive appetizer that will wow your guests.
• Mini frittatas or egg muffins are a customizable and portable snack option. Simply beat some eggs, add your favorite low-carb ingredients like spinach, mushrooms, or cheese, and bake in a muffin pan.
• Caesar salad bites can be made by creating edible Parmesan cups and filling them with greens, dressing, and toppings like roasted pumpkin seeds or pistachios.
• Veggie sticks, such as celery or carrots, paired with nut butter like almond or peanut butter, make for a simple and nutritious snack.
• Salmon salad celery boats are a delicious and creative way to get your omega-3s and vitamin D.
• Keto sushi rolls can be made with nori seaweed sheets and fillings like avocado, bell pepper, cucumber, or smoked fish.
• Collard green sandwich wraps are a hearty and nutritious alternative to traditional sandwiches.
• Avocado egg salad is a tasty and healthy twist on a classic dish, perfect for those who want to boost their healthy fats and fiber.
• Tuna cucumber bites are a tasty, no-carb snack that can be made by mixing canned tuna with mayonnaise, green onions, and spices, then spooning it onto cucumber slices.
• Deviled eggs with cream cheese are a classic snack option that can be made even more indulgent by adding a scoop of cream cheese to the filling.

Sweet Snacks

• Fat bombs are a popular keto treat and can be made in various flavors, such as peanut butter cup, cookies and cream, or cookie dough.
• Keto cookies can be made with coconut oil and flour, like magic keto cookies or keto chocolate chip cookies.
• Keto cereal is a great option for breakfast or a snack, and you can even make your own granola to have on hand throughout the week.
• Keto tortilla chips can be made sweet by sprinkling them with keto-friendly cinnamon-sugar before baking and dipping them in keto hot chocolate or ice cream.
• Keto Oreos can be made with black cocoa to achieve that iconic dark color and deep chocolate flavor.
• Keto ice cream is a creamy and rich treat, and you can even add in some cookie dough keto fat bombs for an extra indulgent dessert.
• Keto cookie dough bars are a perfect midday pick-me-up, especially with a freshly brewed cup of coffee.
• Keto granola bars can be made at home to significantly reduce the carb content compared to store-bought options.
• Fruit leather is an easy make-ahead snack made by blending and dehydrating your favorite low-carb berries.
• Avocado cocoa mousse is a creative way to get your healthy fats and satisfy your sweet tooth at the same time.When following a ketogenic diet, it's important to focus on snacks that are high in fat, moderate in protein, and low in carbs. Here are some keto-friendly snack ideas to keep your energy high and your stomach happy:

Savory Snacks

• Salami chips are a salty, low-carb snack that can be baked in the oven or air fryer.
• Avocado chips are a great way to add some healthy fats to your diet.
• Rosemary keto crackers or keto tortilla chips are perfect for dipping into smoked salmon dip, bacon spinach dip, or smoked trout spread.
• Bacon-wrapped scallops are an easy and impressive appetizer that will wow your guests.
• Mini frittatas or egg muffins are a customizable and portable snack option. Simply beat some eggs, add your favorite low-carb ingredients like spinach, mushrooms, or cheese, and bake in a muffin pan.
• Caesar salad bites can be made by creating edible Parmesan cups and filling them with greens, dressing, and toppings like roasted pumpkin seeds or pistachios.
• Veggie sticks, such as celery or carrots, paired with nut butter like almond or peanut butter, make for a simple and nutritious snack.
• Salmon salad celery boats are a delicious and creative way to get your omega-3s and vitamin D.
• Keto sushi rolls can be made with nori seaweed sheets and fillings like avocado, bell pepper, cucumber, or smoked fish.
• Collard green sandwich wraps are a hearty and nutritious alternative to traditional sandwiches.
• Avocado egg salad is a tasty and healthy twist on a classic dish, perfect for those who want to boost their healthy fats and fiber.
• Tuna cucumber bites are a tasty, no-carb snack that can be made by mixing canned tuna with mayonnaise, green onions, and spices, then spooning it onto cucumber slices.
• Deviled eggs with cream cheese are a classic snack option that can be made even more indulgent by adding a scoop of cream cheese to the filling.

Sweet Snacks

• Fat bombs are a popular keto treat and can be made in various flavors, such as peanut butter cup, cookies and cream, or cookie dough.
• Keto cookies can be made with coconut oil and flour, like magic keto cookies or keto chocolate chip cookies.
• Keto cereal is a great option for breakfast or a snack, and you can even make your own granola to have on hand throughout the week.
• Keto tortilla chips can be made sweet by sprinkling them with keto-friendly cinnamon-sugar before baking and dipping them in keto hot chocolate or ice cream.
• Keto Oreos can be made with black cocoa to achieve that iconic dark color and deep chocolate flavor.
• Keto ice cream is a creamy and rich treat, and you can even add in some cookie dough keto fat bombs for an extra indulgent dessert

A simple ketogenic shopping list

Meat and Poultry

• Beef
• Chicken
• Turkey
• Pork

Fish

Fatty fish like salmon, sardines, mackerel, canned tuna, and herring

Shellfish

• Oysters
• Shrimp
• Scallops

Eggs

Organic or conventional

Full-Fat Dairy

• Unsweetened yogurt
• Butter
• Heavy cream
• Sour cream

Oils

• Olive
• Sesame
• Avocado

Avocados

A mixture of ripe and unripe avocados

Cheese

• Brie
• Cream cheese
• Cheddar
• Goat cheese

Frozen or Fresh Berries

• Blueberries
• Raspberries
• Blackberries

Nuts

• Macadamia nuts
• Almonds
• Pecans
• Pistachios

Seeds

• Pumpkin seeds
• Sunflower seeds
• Chia seeds

Nut Butters

• Almond butter
• Sunflower butter
• Peanut butter

Fresh or Frozen Low-Carb Vegetables

• Mushrooms
• Cauliflower
• Broccoli
• Greens
• Peppers
• Onions
• Tomatoes

Condiments

• Sea salt
• Pepper
• Salsa
• Herbs
• Garlic
• Vinegar
• Mustard
• Olives
• Spices

Benefits and drawbacks of the keto diet

The keto diet is a high-fat, low-carb diet that has gained popularity as a weight-loss method. It was originally developed to help manage epilepsy. The diet restricts carbs to force the body to find an alternative energy source, which it does by breaking down fats into compounds called ketones. This state is called ketosis.

Benefits

• Weight loss: The keto diet can promote weight loss as the body burns fat for energy instead of carbohydrates.
• Reduced hunger: Some people feel less hungry while in ketosis, as fatty foods take longer to break down in the body.
• Blood sugar control: The keto diet may help control blood sugar and improve insulin sensitivity.
• Neuroprotective effects: The keto diet may have neuroprotective effects and potentially improve cognitive function in people with Alzheimer's disease, although more research is needed.
• Cancer prevention: Some studies suggest a potential link between very low-carb diets and cancer prevention, but this is still being researched.

Drawbacks

• Restrictive: The keto diet is very restrictive and can be hard to stick to due to its limited food choices. It may also affect social events as eating out becomes more challenging.
• Nutritional deficiencies: The diet can be low in vegetables, grains, and legumes, which may lead to a lack of fiber and essential vitamins like B vitamins. This can cause constipation and nutrient deficiencies.
• "Keto flu": Starting the keto diet can lead to short-term side effects such as fatigue, headaches, brain fog, and digestive issues, collectively known as "keto flu."
• Impact on heart health: The high-fat nature of the diet, especially saturated fats, can increase cholesterol levels and the risk of cardiovascular disease.
• Not suitable for everyone: The keto diet is not recommended for people with certain medical conditions, such as kidney or liver disease, or for those who are pregnant or nursing.
• Weight regain: Stopping the keto diet may lead to weight regain.
• Kidney stones: Long-term adherence to the keto diet may increase the risk of kidney stones, osteoporosis, and liver disease.

While the keto diet may offer some benefits, it is important to consult a healthcare professional before starting this or any other diet to ensure it is safe and suitable for your individual needs and health status.

Frequently asked questions