Keto Meal Portioning: Mastering The Art Of Healthy Eating

The keto diet is a high-fat, low-carbohydrate eating plan. 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 it starts burning stored fat for energy instead of carbohydrates.

On the keto diet, your meals contain under 50 grams of total carbs or about 30 grams of net carbs per day. Net carbs are calculated by subtracting the amount of fibre from the total carbs. The majority of your daily calories come from fats, while lesser amounts come from proteins. Meat, fish, eggs, and dairy feature heavily in the keto diet.

To stay in ketosis, it's important to monitor your food portions and plan your meals. Here are some tips for portioning keto meals:

- Make sure your meals contain less than 20-50 grams of net carbs per day.

- Include a generous portion of protein, such as meat, fish, eggs, or tofu.

- Add one or more servings of keto vegetables like spinach, asparagus, and cucumbers.

- Use fats like olive oil or butter as needed to prepare food and add flavour.

- Plan your meals in advance to ensure you're getting the right balance of nutrients and to make grocery shopping easier.

- Cook double portions for dinner and refrigerate half to enjoy for lunch the next day.

- Choose simple, no-cook meals like hard-boiled eggs, canned fish, cheese, cold cuts, and pre-chopped veggies.

How to calculate your macros

To calculate your macros, you need to understand the breakdown of macronutrients in the keto diet. The keto diet is a low-carb, high-fat, and moderate-protein diet. The specificsection of macronutrients may vary depending on the type of keto diet you are following.

Standard Ketogenic Diet (SKD)

The standard ketogenic diet typically consists of 70% fat, 20% protein, and 10% carbs. This means that 70% of your calorie intake will come from fats, with protein and carbohydrates making up the remaining 30%.

Cyclical Ketogenic Diet (CKD)

The cyclical ketogenic diet involves periods of higher carb intake, such as 5 days of ketogenic eating followed by 2 days of higher carb consumption.

Targeted Ketogenic Diet (TKD)

The targeted ketogenic diet allows for the addition of carbs around workout sessions.

High-Protein Ketogenic Diet

The high-protein ketogenic diet is similar to the standard keto diet but with a higher protein intake. The ratio for this version is often 60% fat, 35% protein, and 5% carbs.

Calculating Your Macros

Now that you know the general macronutrient ratios for the different types of keto diets, you can calculate your specific macros. Here are the steps to determine your macros:

Step 1: Understand Your Macro Breakdown

First, determine the type of keto diet you plan to follow, such as SKD, CKD, TKD, or the high-protein version. This will give you the basic macro breakdown to work with.

Step 2: Determine Your Calorie Needs

Calculate your Basal Metabolic Rate (BMR), which is the number of calories your body needs to function at rest. Then, consider your activity level and calculate your Total Daily Energy Expenditure (TDEE) to account for the calories burned during exercise and daily activities.

Step 3: Calculate Your Macros

Once you know your total calorie needs, you can calculate the number of calories and grams you need from each macronutrient category (fat, protein, and carbs).

For example, if you're following the standard keto diet with 70% fat, 20% protein, and 10% carbs, and your TDEE is 2000 calories, you would consume:

• Fat: 1400 calories (70%) or 155 grams
• Protein: 400 calories (20%) or 100 grams
• Carbohydrates: 200 calories (10%) or 50 grams

Remember, these values are just an example, and your individual needs may vary. It's always best to consult with a healthcare professional or a nutritionist before starting any new diet, especially one as restrictive as the keto diet. They can help you calculate your specific macros and ensure that your nutritional needs are met.

What foods to eat on the keto diet

The keto diet is a high-fat, low-carb, and moderate-protein diet. The diet is designed to force the body into a metabolic state known as ketosis, where it burns fat for energy instead of carbohydrates. The keto diet is popular among people looking to lose weight and improve their health.

Animal Proteins

Fish and shellfish are excellent choices on the keto diet. Salmon and other fatty fish like mackerel and sardines are rich in B vitamins, potassium, selenium, and omega-3 fats, which have been linked to improved insulin sensitivity. Meat and poultry are also considered staples on the keto diet as they are carb-free and rich in B vitamins and minerals. Eggs are another great option as they are high in protein and promote feelings of fullness.

Dairy and Dairy Alternatives

Cheese is a popular choice on the keto diet as it is low in carbs and high in fat. Plain Greek yogurt and cottage cheese are also suitable, providing protein and calcium. Cream and half-and-half are also keto-friendly, but they should be consumed in moderation due to their high saturated fat content. Unsweetened plant-based milk, such as soy, almond, or coconut milk, can also be consumed.

Green Leafy Vegetables

Green leafy vegetables are excellent choices on the keto diet as they are low in carbs and packed with vitamins, minerals, and antioxidants. Examples include spinach, kale, collard greens, salad greens, and cooking greens like bok choy and cabbage.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are high in healthy fats and low in net carbs. They also contain fiber and various antioxidants.

Other Non-Starchy Vegetables

Other non-starchy vegetables that are suitable for the keto diet include summer squashes like zucchini, cauliflower, and low-carb root vegetables like jicama and turnips. These vegetables can be used as substitutes for high-carb foods like potatoes or french fries.

Plant-Based Foods

Nuts and seeds are healthy choices on the keto diet as they are high in fat and low in carbs. Berries, especially raspberries and strawberries, are also suitable due to their low carb and high fiber content. Dark chocolate and cocoa powder, when consumed in moderation, can also be part of a keto diet as they are rich in antioxidants.

Beverages

Unsweetened coffee and tea are excellent beverage choices on the keto diet as they are carb-free and have numerous health benefits. Unsweetened sparkling water is also a great alternative to soda.

What foods to avoid on a keto diet

To achieve ketosis, the keto diet requires a drastic reduction in carbohydrate intake, limiting it to around 20-50 grams per day. This means that any food that is high in carbs should be limited or avoided. Here is a list of foods to avoid on a keto diet:

Grains and Starches

Grains and starchy foods like wheat, rice, corn, and oats are rich in carbohydrates and can significantly impact blood sugar levels. Eliminating these foods helps the body burn fat for energy instead of relying on glucose derived from carbohydrates. Instead, opt for cauliflower rice or zucchini noodles.

Sugary Foods and Sweets

Consuming candies, pastries, and sugary drinks leads to a quick rise in insulin levels, hindering fat burning and encouraging fat storage. Avoiding these sugary temptations helps stabilize blood sugar levels and enhances the body's ability to burn fat. Opt for natural sweeteners like stevia or erythritol in moderation.

Starchy Vegetables

Starchy vegetables such as potatoes, yams, and corn should be restricted on the keto diet. These vegetables contain higher levels of starch and carbohydrates. Instead, choose leafy greens like spinach, kale, or arugula, or go for broccoli and cauliflower.

Legumes and Beans

Despite being praised for their protein and fiber content, beans and legumes like lentils, chickpeas, and black beans can interrupt ketosis and cause fluctuations in blood sugar levels. For a strict keto diet, it is best to abstain from consuming legumes and beans. Instead, opt for nuts and seeds, or use coconut flour as a substitute in baking.

Alcohol and Cocktails

Alcohol consumption can delay or halt ketosis as the body prioritizes metabolizing alcohol over fats. Cocktails mixed with sugary syrups or sodas can result in a significant intake of carbs. If you decide to consume alcohol, opt for spirits like vodka, gin, or tequila mixed with low-carb options like soda water or sparkling water.

High-Carb Sauces and Condiments

Many condiments, such as ketchup, BBQ sauce, and sweet dressings, contain sugars and starches that can quickly add up and disrupt ketosis. Instead, use olive oil as a base for dressings and sauces, or opt for mustard, which has a low carbohydrate content.

Trans Fats and Hydrogenated Oils

Partially hydrogenated oils and trans fats can have negative effects on heart health and contribute to inflammation. While there may not be a direct link between trans fats and ketosis, it is better to avoid them to promote overall health while on a keto diet. Stay clear of margarine and processed foods containing hydrogenated oils, and choose natural sources of healthy fats like avocados, olive oil, coconut oil, and nuts.

Low-Fat and Diet Products

Low-fat and diet items often contain extra sugars and artificial sweeteners to make up for the lack of fat. These products can impede your progress on the keto diet by raising your carbohydrate intake. Instead, opt for full-fat dairy products, grass-fed meats, and other whole, unprocessed foods.

How to cook keto meals

The keto diet is a low-carb, high-fat diet that can help with weight loss and improve health. Here are some tips for cooking keto meals:

Planning Your Meals

Meal planning is essential when following the keto diet. It helps you stick to the correct macronutrient ratios, meet your fiber goals, and prevent hunger. Here are some tips for planning your keto meals:

• Reorganize your pantry and refrigerator to remove high-carbohydrate foods.
• Make a weekly meal plan to ensure you eat balanced meals and prevent hunger.
• Stock up on keto-friendly foods and beverages.
• Read product labels carefully and check the ingredients list and carb content.
• Prepare meals ahead of time and freeze or refrigerate them in batches.

Choosing the Right Foods

When cooking keto meals, it's important to choose foods that fit within the keto diet guidelines. Here are some foods that are typically included in a keto meal plan:

• Meat: Beef, pork, lamb, chicken, turkey, and other poultry.
• Seafood: Fish and shellfish of all types.
• Soy: Tofu and tempeh.
• Non-starchy vegetables: Spinach, asparagus, cucumbers, and many others.
• Full-fat dairy: Cheese, butter, cream, and yogurt.
• Healthy oils: Olive oil, avocado oil, and coconut oil.
• Nuts and seeds: Macadamia nuts, almonds, walnuts, pumpkin seeds, etc.
• Low-carb fruits: Avocados, blackberries, raspberries, and strawberries.

At the same time, there are certain foods that you should avoid or limit when following a keto diet:

• Sugary foods: Cakes, cookies, ice cream, doughnuts, candy, etc.
• Starchy foods: Bread, pasta, rice, potatoes, corn, and beans.
• Sugar-sweetened beverages: Soda, sweet tea, sports drinks, fruit juice, etc.
• High-carb sauces and condiments: Barbecue sauce, ketchup, honey mustard, etc.
• Grains and grain products: Wheat, oats, tortillas, breakfast cereals, etc.

Cooking and Preparing Keto Meals

When cooking keto meals, there are a few things to keep in mind:

• Cook with healthy oils like olive oil, avocado oil, and coconut oil.
• Use full-fat dairy products like butter, cream, and cheese to add flavor and richness to your meals.
• Include a generous portion of protein at each meal, such as meat, fish, eggs, or tofu.
• Add plenty of non-starchy vegetables to your meals, such as leafy greens, cauliflower, and green beans.
• Limit your consumption of starchy vegetables like potatoes, sweet potatoes, and butternut squash.
• Avoid high-carb substitutes, such as keto cookies, bread, and pasta made with alternative ingredients.
• If you're short on time, opt for simple, no-cook meals like hard-boiled eggs, canned fish, cheese, cold cuts, and pre-chopped veggies.
• Cook double portions for dinner and refrigerate half to enjoy for lunch the next day.
• Use shopping lists to stock up on keto-friendly foods and save time at the grocery store.

Sample Keto Meal Plan

• Breakfast: Scrambled eggs with avocado and tomatoes.
• Lunch: Chicken salad with olive oil, feta cheese, olives, and a side salad.
• Dinner: Salmon with asparagus cooked in butter.
• Breakfast: Almond milk milkshake with peanut butter, cocoa powder, and strawberries.
• Lunch: Cheese-shell tacos with salsa.
• Dinner: Pork chops with Parmesan cheese, broccoli, and salad.
• Breakfast: Cheese and veggie omelet topped with salsa.
• Lunch: Avocado shrimp salad.
• Dinner: Chicken stuffed with pesto and cream cheese, served with grilled zucchini.
• Breakfast: Greek yogurt with peanut butter, cocoa powder, and berries.
• Lunch: Ground beef lettuce wrap tacos with bell peppers.
• Dinner: Loaded cauliflower and mixed veggies.

How to eat out on a keto diet

Sticking to a keto diet while eating out may seem challenging, but with a little planning, it's entirely possible. Here are some tips to help you navigate social dining while keeping your ketone levels in check:

Happy Hour

Even though you're on a keto diet, you can still enjoy an occasional drink. The key is to choose low-carb options. Avoid tonic water and mixed drinks, as they tend to be high in sugar. Beer is also best avoided, as it contains gluten and is higher in carbs. Opt instead for dry red or white wines, such as Cabernet Sauvignon, Merlot, Pinot Noir, Champagne, Chardonnay, or Pinot Grigio. Clear liquors like gin, vodka, and tequila are also keto-friendly choices.

Brunch

Traditional brunch dishes that fit within the keto diet include eggs with bacon or sausage, scrambled eggs, steak and eggs, and omelets. Other keto-friendly options include stuffed mushrooms, ham and cheese breakfast roll-ups, low-carb smoothies, and low-carb breakfast muffins or pancakes. Avoid fruit juices like orange juice, as they have a high sugar content. Stick to water or unsweetened tea or coffee instead.

Work Lunches

While bringing your own keto-friendly lunch to work is ideal, it's also possible to enjoy a lunch outing with your coworkers. Here are some strategies to keep in mind:

• Check the menu online beforehand so you know your options and aren't overwhelmed when ordering.
• Remember that gluten-free doesn't always mean keto-friendly, so ask about added sugars or grains in the dish.
• Base your meal around protein options like eggs, steak, cheese, or salmon, and add healthy fats and veggies to round out your meal. Salads are a great choice, but be sure to ask for no croutons and opt for olive oil and vinegar instead of a sugary dressing.
• If you're ordering a sandwich or burger, ask for a lettuce wrap instead of a bun.
• Be cautious of sugary sauces and condiments like ketchup, cocktail sauce, BBQ sauce, and honey mustard. Opt for mustard, salsa, guacamole, mayo, or hollandaise instead.
• Keep starches and grains off your plate, and consider swapping them for a salad or steamed veggies. If no keto-friendly entrées are available, get creative and build a meal from appetizers or sides.

BBQ

With grilling season approaching, you can still enjoy backyard BBQ parties while sticking to your keto diet. Keto-approved options include sausage, brisket, smoked chicken, grilled fish, ribs, and grilled low-carb vegetables. Use sugar-free seasonings and sauces like mustard, creamy mushroom sauce, mayonnaise, or plain yogurt instead of teriyaki or BBQ sauce.

Buffet

Buffets typically offer a variety of keto-friendly dishes. Look for hearty salads, steamed veggies, grilled seafood, and chicken. Avoid starchy vegetables like beans, potatoes, and parsnips, and heavy, sugary salad dressings. For dessert, opt for low-carb choices like fresh, gluten-free fruit tarts, peanut butter pudding, or sugar-free chocolate truffles.

Dinner or Holiday Parties

Don't let your diet keep you from attending social gatherings or holiday parties. Here are some tips to help you navigate these events:

• If you feel comfortable, give the host a heads-up about your dietary restrictions. Let them know you're on the ketogenic diet and avoiding grains and sugars. If that feels uncomfortable, you can mention you have stomach issues and are steering clear of grains and sugars. You could even offer to bring a keto-friendly dish to share.
• Eat a healthy, fat-filled keto meal before arriving. This will help curb your appetite for non-keto foods.
• Learn to say "no, thank you." Don't feel pressured to eat something you don't want, and don't feel the need to make excuses.
• Remember to enjoy yourself and not overstress. It's okay if you don't eat 100% keto. You can always get back on track with your next meal.

Frequently asked questions