A Day In The Life Of Keto Dieters

The keto diet is a high-fat, low-carbohydrate, and moderate-protein diet. It involves depriving your body of carbohydrates, which typically make up a large part of a standard diet, and instead eating foods that are high in fat and low in carbs. A day of keto meals typically includes a lot of animal protein, eggs, and plant and animal fats, with non-starchy vegetables. Breakfast might be eggs, cheese, bacon, and avocado, or low-carb yoghurt with berries. Lunch could be a big salad with meat, or a bunless burger. For dinner, keto dieters often keep it simple with a protein and a non-starchy vegetable. Snacks and desserts might include nuts, cheese, and keto ice cream.

Breakfast: eggs, cheese, bacon, avocado, coffee with MCT oil

Breakfast is an important meal of the day on the keto diet, especially as it can help you feel full and satisfied until lunch. A breakfast of eggs, cheese, bacon, avocado, and coffee with MCT oil ticks all the boxes for a keto-friendly meal. Here's how to make it and what to expect.

What to Eat

There are many ways to prepare and serve these ingredients, but a popular option is to make a loaded avocado. To do this, cut a ripe avocado in half and remove the pit. Scoop out some of the avocado flesh to create space for an egg. Crack an egg into a small bowl and carefully pour it into the avocado half. Repeat this process with the remaining ingredients and season with salt and black pepper. Place the filled avocado halves in a preheated oven and bake for 20-25 minutes, or until the eggs are cooked to your preference. Once done, top each avocado half with shredded cheese and crispy bacon pieces. You can also garnish with chives or sliced green onions for added flavor.

Benefits of Avocado

Avocados are a superfood, packed with healthy fats, potassium, and fiber. They are high in protein, low in carbs, and very filling, making them an excellent choice for those on a keto diet. Avocados can help lower blood pressure due to their high potassium content and aid in weight loss, digestion, and metabolic health thanks to their fiber content.

Customizations

This recipe can be customized to your taste preferences. You can change up the meat by using cooked sausage or ham instead of bacon. You can also experiment with different types of cheese, such as cheddar jack or feta. Additionally, you can add other ingredients to your scrambled eggs or substitute them for refreshing flavors.

Tips for Success

When making this recipe, use large avocados that are ripe and fresh. Medium-sized eggs work best, and cracking each egg into a small bowl before pouring it into the avocado half will help prevent spills. To keep the avocado halves from tipping over while baking, position them over the holes of a muffin tin instead of a flat baking sheet.

What to Expect on Keto

Starting a keto diet can be challenging, especially during the transition period when your body switches from using glucose to ketones for fuel. You may experience "carb flu" symptoms such as headaches, fatigue, muscle aches, nausea, brain fog, and irritability. However, these symptoms typically subside within a few days, and you'll start feeling more energized and experiencing less hunger.

Lunch: salad with protein, sandwich with low-carb bread, bunless burger

Lunch is an important meal on the keto diet, and there are a few options to choose from. One popular choice is a salad with protein. This could include a mixed green salad with wild salmon, chicken, or eggs, along with nuts, berries, avocado, cucumber, and other salad toppings. Salad is a great way to get a healthy dose of fats like olive oil, as well as eggs, nuts, and avocado.

If you're looking for something more filling, you could opt for a sandwich made with low-carb bread. Leftovers from dinner can also be a good option for lunch, and if you're on the go, a bunless burger or grilled nuggets from a fast-food restaurant can be a convenient choice.

It's worth noting that some people on the keto diet may choose to skip lunch and practice intermittent fasting, while others may only eat twice a day. However, if you do choose to eat lunch, it's important to stick to keto-friendly options and avoid high-carb foods.

• Chicken salad: Chicken is a great source of lean protein, and when paired with a salad, it makes for a nutritious and filling keto lunch. You can add some avocado, nuts, and a simple olive oil-based dressing to your salad for a delicious and healthy meal.
• Bunless burger: If you're craving something more indulgent, a bunless burger is a great option. You can top it with cheese, bacon, avocado, or a fried egg for extra flavour and fat content. Just be mindful of the sodium content if you're watching your blood pressure.
• Sandwich with low-carb bread: There are several options for low-carb bread available in the market, and you can use them to make sandwiches with your choice of fillings. Just be sure to watch out for added sugars and other hidden carbs.
• Leftovers from dinner: This is a convenient option if you have cooked a keto-friendly dinner the night before. Simply pack your leftovers for lunch the next day.
• Grilled nuggets: If you're short on time or on the go, grilled chicken or beef nuggets can be a quick and easy keto-friendly lunch option. Just be mindful of the sodium and added sugars that may be present in these processed foods.

Dinner: meat, low-carb vegetables, high-fat keto dinners

When it comes to dinner, keto dieters tend to opt for meat and low-carb vegetables. Collin, a self-proclaimed keto enthusiast, says that they "look forward to [their] high-fat keto dinners", which they say are "always so filling and delicious".

Meat is a staple of the keto diet, with animal protein containing close to zero carbs. Fatty cuts of meat are preferable, as the keto diet involves eating a diet that is 70-75% fat. Examples of meat that are commonly eaten on the keto diet include: beef, chicken, lamb, and pork. However, when consuming pork, it is important to be cautious of added sugars, additives, and other harmful ingredients.

In addition to meat, keto dieters can also eat certain low-carb vegetables. Leafy greens and cruciferous vegetables have particularly low levels of carbohydrates, and most of their carbs consist of fibre. Examples of low-carb vegetables include: broccoli, eggplant, spinach, and cauliflower.

When preparing keto dinners, it is also important to consider the cooking methods and added ingredients. For example, instead of frying meat in batter, it is preferable to grill or bake it. Healthy fats such as olive oil and coconut oil can be used for cooking, and herbs and spices can be added for flavour.

Some examples of keto dinners include:

• Chicken and broccoli casserole
• Italian sausage and spaghetti squash casserole
• Crock-pot keto taco soup
• Homemade cauliflower pizza
• Steak with veggies

Snacks: nuts, berries, beef sticks, cheese, keto ice cream

A ketogenic diet is a low-carb, high-fat diet that offers many health benefits, including weight loss and lowering your risk for certain diseases. 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 burns fat for energy instead of carbs.

When following a ketogenic diet, it is important to choose snacks that fit within the dietary guidelines. Here are some ideas for keto-friendly snacks:

Nuts

Nuts are a great source of healthy fats, protein, fiber, vitamins, and minerals. They can be eaten alone as a quick and easy snack or added to other dishes. When choosing nuts for a keto diet, it is best to select those with lower carb content, such as:

• Pecans
• Brazil nuts
• Macadamia nuts
• Walnuts
• Hazelnuts
• Peanuts
• Almonds
• Pine nuts
• Pistachios

It is important to note that while nuts are a healthy snack option, they are high in calories. Therefore, it is best to practise portion control and avoid overeating nuts, especially if weight loss is your goal.

Berries

Berries are one of the few fruits that are allowed on a keto diet. They are low in carbs and high in antioxidants, making them a nutritious snack option. Some berries that you can include in your keto diet are:

• Strawberries
• Blueberries
• Blackberries
• Raspberries

Enjoy them as they are, or add them to yogurt or cottage cheese for a delicious and healthy snack.

Beef Sticks

Beef sticks are a convenient and portable keto-friendly snack option. They are typically made from dried or cured beef and are high in protein and fat while being low in carbs. Look for beef sticks that are made with natural ingredients and free from added sugars or preservatives.

Cheese

Cheese is a perfect snack for a keto diet as it is low in carbs and high in fat. It is also a good source of protein and calcium. There are many types of cheese that you can choose from, such as:

• Cheddar
• Goat cheese
• Cream cheese
• Blue cheese
• Mozzarella

Enjoy cheese on its own, or pair it with nuts, berries, or low-carb crackers. You can also add it to dishes like salads or omelettes.

Keto Ice Cream

Traditional ice cream is usually high in sugar and carbs, but there are now keto-friendly ice cream options available. These ice creams are made with low-carb, sugar-free ingredients, allowing you to satisfy your sweet tooth while staying within your keto diet guidelines. Look for brands like Rebel or Enlightened, which offer a variety of keto-friendly flavours.

Drinks: water, coffee, tea, sparkling water, alcohol in moderation

When it comes to keto drinks, water is the best option and should be your primary source of hydration. It is beneficial for digestion, fighting fatigue and cravings, and keeping your body functioning properly.

If you want something more flavourful, you can add a squeeze of lemon or lime juice to your water, or infuse it with fruits like cucumber, watermelon, or strawberries. You can also make your own sparkling water at home using a carbonator.

Coffee is another keto-friendly option, and you can consume both caffeinated and decaf varieties. Caffeine has been shown to promote fat burning, suppress appetite, and aid weight loss, all of which can help you get into ketosis. Simple black coffee contains zero calories and carbs, but if you want to add some healthy fats to your drink, you can include a splash of heavy cream. If lattes are your thing, opt for unsweetened coconut or almond milk.

Tea is also an excellent choice on the keto diet, as it contains zero carbohydrates and has been linked to various health benefits. Black tea, green tea, and herbal teas like chamomile, peppermint, and ginger root are all great options. You can also add heavy cream and a keto-friendly sweetener like stevia or erythritol to your tea.

Sparkling water, mineral water, and seltzer water are also refreshing keto-friendly options. These drinks contain zero net carbs and can be a great alternative if you're trying to kick the soda habit.

Finally, alcohol should be consumed in moderation on the keto diet. Hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free, but you should be careful with mixed drinks as they often contain sugar from fruit juices or soda. Dry red wines, such as Cabernet Sauvignon, also have less than 4 grams of carbs per 5-ounce serving.

Frequently asked questions