Portioning Food On Keto: Mastering The Art Of Sizing

The ketogenic diet is a high-fat, low-carb, and moderate-protein diet. The diet aims to force the body into a metabolic state called ketosis, where the body uses stored fat as a source of energy instead of carbohydrates. The diet typically limits carbs to 20-50 grams per day, with 70-80% of your calorie intake coming from fats, 10-20% from protein, and 5-10% from carbohydrates.

To follow the keto diet, you should base your meals around fatty fish, meat, poultry, eggs, nuts, seeds, oils, avocados, and non-starchy vegetables. Full-fat dairy, such as cheese, yogurt, and butter, can also be included in moderation.

It is important to limit or avoid bread, baked goods, sweets, sugary foods and beverages, pasta, grains, starchy vegetables, beans, legumes, and high-carb fruits.

Some keto-friendly beverage options include water, sparkling water, unsweetened coffee, and unsweetened green tea.

A well-rounded ketogenic diet should include a variety of fresh produce, healthy fats, and proteins. Planning your meals ahead of time and sticking to a shopping list can help ensure you have the necessary ingredients for healthy keto dishes.

How much fat, protein and carbs to eat

The keto diet is a low-carb, high-fat diet that can help with weight loss and improve health. On a keto diet, your calorie intake will come mostly from fats, with some protein and very few carbohydrates.

Fats

On the keto diet, 70-80% of your calorie intake will come from fats. The best fat sources include:

• MCT oil
• Fatty cuts of grass-fed beef and red meat
• Fatty fish like tuna, salmon, and mackerel
• Avocados
• Nuts
• Olive oil
• Coconut oil
• Butter
• Ghee

Protein

On a ketogenic diet, only 20-25% of your calories come from protein. This includes:

• Lean meats like skinless chicken breast and shrimp
• Eggs
• Greek yogurt
• Cottage cheese
• Cheese

Carbohydrates

The keto diet limits carbohydrates to 20-50 grams per day. Carbohydrates to avoid include:

• Sugary foods like soda, cake, ice cream, and candy
• Grains and starches like wheat products, rice, pasta, and cereal
• Fruit, except small portions of berries
• Beans and legumes
• Root vegetables and tubers like potatoes and sweet potatoes
• Low-fat or diet products
• Alcohol

You can still eat some carbohydrates on the keto diet, including:

• Non-starchy vegetables like broccoli, cauliflower, and asparagus
• Nuts and seeds
• Berries
• Shirataki noodles
• Dark chocolate and cocoa powder
• Coffee and tea

What foods to eat

The keto diet is a low-carb, high-fat diet that offers many health benefits. Here are some foods you can eat on the keto diet:

Animal Proteins

Fish and shellfish are keto-friendly. Salmon and other fish are carb-free and rich in B vitamins, potassium, and selenium. They are also high in omega-3 fats, which are associated with lower insulin levels and increased insulin sensitivity. Meat and poultry are also 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 great fit for the keto diet as it is low in carbs and high in fat. Plain Greek yogurt and cottage cheese are also good options 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.

Green Leafy Vegetables

Green leafy veggies are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Some examples include spinach, kale, collard greens, salad greens, and cooking greens.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in fat and low in net carbs. They are also good sources of fiber and antioxidants.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Berries are also keto-friendly as they are low in carbs and high in fiber. Dark chocolate and cocoa powder are also good options as they are delicious sources of antioxidants.

Fats and Oils

Olive oil is a good choice for keto as it is high in oleic acid, which has been found to decrease heart disease risk factors. Coconut oil, MCT oil, butter, and ghee are also good fats to include in the keto diet.

Beverages

Unsweetened coffee and tea are healthy, carb-free drinks that can be consumed on the keto diet. Unsweetened sparkling water is also a good keto-friendly alternative to soda.

What foods to avoid

The keto diet is a low-carb, high-fat diet that is very restrictive and requires careful planning. Here is a list of foods that should be avoided:

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
• Fruit: All fruit, except small portions of berries like strawberries, blackberries, blueberries, and raspberries.
• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: Low-fat mayonnaise, salad dressings, and condiments.
• Some condiments or sauces: Barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
• Unhealthy fats: Processed vegetable oils, mayonnaise, etc.
• Alcohol: Beer, wine, liquor, mixed drinks.
• Sugar-free diet foods: Sugar-free candies, syrups, puddings, sweeteners, desserts, etc.
• Bread and baked goods: White bread, whole wheat bread, crackers, cookies, doughnuts, rolls, etc.
• Sweets and sugary foods: Sugar, ice cream, candy, maple syrup, honey, agave syrup, coconut sugar, etc.
• Sweetened beverages: Soda, juice, sweetened teas, sports drinks, etc.
• Pasta: Spaghetti and other noodles.
• Grains and grain products: Wheat, rice, oats, breakfast cereals, tortillas, etc.
• Starchy vegetables: Potatoes, sweet potatoes, butternut squash, corn, peas, pumpkin, etc.
• Beans and legumes: Black beans, chickpeas, lentils, kidney beans, etc.
• High-sugar fruits: Citrus, grapes, bananas, pineapple, mango, pear, etc.
• High-carb sauces: Barbecue sauce, ketchup, honey mustard, sugary salad dressings, dipping sauces, etc.
• Certain alcoholic beverages: Beer, sugary mixed drinks, etc.

Keto-friendly drinks

The keto diet is a low-carb, high-fat diet that can help with weight loss and certain health conditions. While water is the best drink to stay hydrated on a keto diet, there are several other keto-friendly drinks to choose from. Here are some options:

Tea and Coffee

Unsweetened tea and coffee are excellent no-carb and no-calorie choices for a keto diet. When adding milk or cream to tea or coffee, opt for heavy whipping cream or unsweetened plant-based creamers such as almond or coconut milk. Avoid regular milk and sweetened creamers as they are high in carbs.

Sparkling Water

Sparkling water, either plain or flavoured, is a great low-carb choice. Look for unsweetened options, as flavoured varieties may contain added sugar.

Diet Soda

While technically keto-friendly, diet sodas may not be the best choice due to their artificial sweeteners. These can have negative effects on your gut health and strengthen sugar cravings. Instead, opt for naturally sweetened sodas with stevia or erythritol.

Vegetable and Fruit Juices

Fruit juices are typically high in sugar and should be avoided on a keto diet. However, lemon and lime juices are low in carbs and can be added to water or tea for flavour. Vegetable juices can also be included, but be mindful that juicing removes most of the nutritious fibre.

Alcoholic Beverages

Moderate consumption of alcoholic drinks is allowed on a keto diet. Hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free. Beer is generally not recommended due to its high carb content, but there are some low-carb options available. Dry red and white wine is also an option in moderation.

Other Options

Energy drinks and sports drinks can be keto-friendly, but be mindful of their artificial sweeteners and caffeine content. Non-dairy milk alternatives, such as almond or coconut milk, are also suitable, as long as they are unsweetened.

Keto-friendly snacks

• Red meat, such as beef, pork, or lamb
• Poultry, such as chicken and turkey
• Fish, including tuna, salmon, halibut, and shrimp
• Natural fats like butter and olive oil
• Hard-boiled eggs
• Most cheeses
• Vegetables, including leafy greens, eggplant, cauliflower, broccoli, and tomatoes
• Nuts, such as pecans, Brazil nuts, macadamia nuts, walnuts, hazelnuts, peanuts, and almonds
• Fruits like avocados, strawberries, and starfruit
• Dairy products like heavy whipping cream, Greek yogurt, and sour cream
• Olives
• Dark chocolate and cocoa powder
• Unsweetened coffee and tea
• Unsweetened sparkling water

Tips for preparing keto-friendly snacks:

When preparing keto-friendly snacks, it is important to keep the following in mind:

• Choose high-fat, low-carb options: Prioritize foods that are high in healthy fats and low in carbohydrates, such as fatty fish, nuts, and avocados.
• Practice portion control: Even keto-friendly foods should be consumed in moderation, especially those that are higher in carbs, like fruits and dairy.
• Plan and prepare snacks in advance: To ensure you have keto-friendly snacks on hand when hunger strikes, plan and prepare your snacks ahead of time.
• Read food labels: Familiarize yourself with food labels to understand the grams of fat, carbs, and fiber in your favourite foods, so you can make informed choices that fit within your keto diet.

Frequently asked questions