Keto Meal Balance: The Essential Food Groups

The ketogenic diet is a high-fat, low-carb diet that has gained popularity in recent years. The diet involves reducing carbohydrate intake and replacing it with healthy fats, which puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbs. A balanced keto meal should be high in fat and low in carbs, with moderate protein intake. A sample keto meal could include eggs, chicken, salmon, avocado, nuts, seeds, cheese, and low-carb vegetables like spinach, asparagus, and broccoli.

What to eat on a keto diet

The keto diet is a low-carb, high-fat diet that offers many health benefits. The basic rules of the keto diet are to drastically reduce carbohydrate intake and replace it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body becomes incredibly efficient at burning fat for energy.

What to Eat

• Meat: beef, pork, lamb, chicken, turkey, bacon, ham, and sausage
• Fatty fish: salmon, trout, tuna, mackerel
• Eggs: pastured or omega-3 whole eggs
• Butter and cream: grass-fed butter and heavy cream
• Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
• Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, and macadamia nuts
• Healthy oils: extra virgin olive oil and avocado oil
• Avocados: whole avocados or freshly made guacamole
• Low-carb veggies: green veggies, tomatoes, onions, peppers, broccoli, spinach, and mushrooms
• Condiments: salt, pepper, herbs, and spices

What Not to Eat

• Sugary foods: soda, fruit juice, smoothies, cake, ice cream, and candy
• Grains or starches: wheat-based products, rice, pasta, and cereal
• Fruit: all fruit, except small portions of berries like strawberries
• Beans or legumes: peas, kidney beans, lentils, and chickpeas
• Root vegetables and tubers: potatoes, sweet potatoes, carrots, and parsnips
• Low-fat or diet products: low-fat mayonnaise, salad dressings, and condiments
• Some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, and ketchup
• Unhealthy fats: processed vegetable oils and mayonnaise
• Alcohol: beer, wine, liquor, and mixed drinks
• Sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, and desserts

Sample Keto Meal Plan for One Week

• Breakfast: veggie and egg muffins with tomatoes
• Lunch: chicken salad with olive oil, feta cheese, olives, and a side salad
• Dinner: salmon with asparagus cooked in butter
• Breakfast: egg, tomato, basil, and spinach omelet
• Lunch: almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake with a side of sliced strawberries
• Dinner: cheese-shell tacos with salsa
• Breakfast: nut milk chia pudding topped with coconut and blackberries
• Lunch: avocado shrimp salad
• Dinner: pork chops with Parmesan cheese, broccoli, and salad
• Breakfast: omelet with avocado, salsa, peppers, onion, and spices
• Lunch: a handful of nuts and celery sticks with guacamole and salsa
• Dinner: chicken stuffed with pesto and cream cheese, and a side of grilled zucchini
• Breakfast: sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries
• Lunch: ground beef lettuce wrap tacos with sliced bell peppers
• Dinner: loaded cauliflower and mixed veggies
• Breakfast: cream cheese pancakes with blueberries and a side of grilled mushrooms
• Lunch: Zucchini and beet "noodle" salad
• Dinner: white fish cooked in olive oil with kale and toasted pine nuts
• Breakfast: fried eggs with mushrooms
• Lunch: low-carb sesame chicken and broccoli
• Dinner: spaghetti squash Bolognese

What not to eat on a keto diet

The keto diet is a low-carb, high-fat, moderate-protein diet. The aim is to reach a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates.

To reach and maintain ketosis, it's important to avoid or limit certain food groups that are high in carbohydrates.

Bread and baked goods

White bread, whole wheat bread, crackers, cookies, doughnuts, rolls, and pastries are all high in refined carbohydrates and should be avoided. Even gluten-free baked goods are often just as high in carbohydrates and lower in fibre.

Starchy vegetables

Starchy vegetables such as potatoes, sweet potatoes, butternut squash, corn, peas, and pumpkin are high in digestible carbohydrates and should be limited.

High-sugar fruits

Fruits like bananas, raisins, dates, mangoes, and pears are high in natural sugars and can quickly spike your blood sugar levels. These fruits should be avoided or limited, especially in the initial stages of the keto diet.

Legumes

Beans, lentils, and chickpeas are nutritious but high in carbohydrates. They may be included in small amounts, but they will take up a large portion of your daily carb intake.

Grains and grain products

All types of grains and grain products, including wheat, rice, oats, breakfast cereals, and tortillas are high in carbohydrates and should be avoided.

Sweets and sugary foods

Sugar, ice cream, candy, maple syrup, honey, agave syrup, and coconut sugar are all high in carbohydrates and provide little to no nutritional value. These should be avoided or limited as much as possible.

Sweetened beverages

Soda, juice, sweetened teas, sports drinks, and alcoholic beverages like beer and sugary mixed drinks are loaded with carbohydrates and should be avoided.

High-carb sauces

Barbecue sauce, ketchup, honey mustard, sugary salad dressings, and dipping sauces are all high in added sugars and should be limited or avoided.

Dairy

While full-fat dairy products like unsweetened yogurt, butter, and cream are allowed on the keto diet, it's important to check the labels as dairy does contain some carbohydrates. Milk, especially whole milk, is high in natural sugars and should be limited or replaced with unsweetened almond or soy milk.

Processed meats

Processed meats like bacon and sausage are allowed on the keto diet but should be consumed in moderation as they are not the healthiest choices for your heart and may increase the risk of certain types of cancer.

Alcohol

Alcoholic beverages, especially those with added sugar, can quickly add to your daily carb count. If you choose to drink, opt for low-carb options like vodka soda or dry wine in moderation.

Condiments

Condiments like ketchup, barbecue sauce, and sweet chilli sauce are packed with added sugars and provide little nutritional value. It's best to limit these and opt for healthier alternatives like hot vinegar-based sauces, mustard, or mayonnaise.

A sample keto meal plan for a week

A keto diet is a low-carb, high-fat diet that can help with weight loss and improve health. Here is a sample keto meal plan for a week.

Monday

• Breakfast: Veggie and egg muffins with tomatoes
• Lunch: Chicken salad with olive oil, feta cheese, olives, and a side salad
• Dinner: Salmon with asparagus cooked in butter

Tuesday

• Breakfast: Egg, tomato, basil, and spinach omelet
• Lunch: Almond milk, peanut butter, spinach, cocoa powder, and stevia milkshake with a side of sliced strawberries
• Dinner: Cheese-shell tacos with salsa

Wednesday

• Breakfast: Nut milk chia pudding topped with coconut and blackberries
• Lunch: Avocado shrimp salad
• Dinner: Pork chops with Parmesan cheese, broccoli, and salad

Thursday

• Breakfast: Omelet with avocado, salsa, peppers, onion, and spices
• Lunch: A handful of nuts and celery sticks with guacamole and salsa
• Dinner: Chicken stuffed with pesto and cream cheese, and a side of grilled zucchini

Friday

• Breakfast: Sugar-free Greek, whole milk yogurt with peanut butter, cocoa powder, and berries
• Lunch: Ground beef lettuce wrap tacos with sliced bell peppers
• Dinner: Loaded cauliflower and mixed veggies

Saturday

• Breakfast: Cream cheese pancakes with blueberries and a side of grilled mushrooms
• Lunch: Zucchini and beet "noodle" salad
• Dinner: White fish cooked in olive oil with kale and toasted pine nuts

Sunday

• Breakfast: Fried eggs with mushrooms
• Lunch: Low-carb sesame chicken and broccoli
• Dinner: Spaghetti squash Bolognese

Tips and tricks for the keto diet

The keto diet is a low-carb, high-fat diet that offers many health benefits. Here are some tips and tricks to help you get started and stay on track:

• Familiarize yourself with food labels: Check the grams of fat, carbs, and fiber to determine how different foods can fit into your diet.
• Plan your meals in advance: This can help you save time and stick to your diet.
• Use online resources: Many websites, food blogs, apps, and cookbooks offer keto-friendly recipes and meal ideas.
• Consider meal delivery services: Some services offer keto-friendly options for a quick and convenient way to enjoy keto meals at home.
• Look into healthy frozen keto meals: These can be a lifesaver when you're short on time.
• Bring your own food: When going to social gatherings or visiting family and friends, consider bringing your own food to help you stick to your meal plan.
• Drink plenty of fluids: This can help minimize symptoms of the "keto flu," which some people experience when starting the diet.
• Take mineral supplements: The keto diet can affect your body's water and mineral balance, so adding extra salt to your meals or taking mineral supplements may be beneficial.
• Don't restrict calories too much: At least in the beginning, it's important to eat until you're full. Usually, the keto diet causes weight loss without intentional calorie restriction.
• Ease into the diet: If you're concerned about side effects, try starting with a regular low-carb diet for the first few weeks before transitioning to keto.
• Talk to your doctor: The keto diet may not be suitable for everyone, so it's important to consult your doctor before starting the diet, especially if you have any health concerns or are taking medication.

Side effects and how to minimise them

Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts. These side effects are often referred to as the keto flu.

Symptoms of the Keto Flu

• Diarrhoea
• Constipation
• Vomiting
• Poor energy and mental function
• Digestive discomfort
• Decreased exercise performance

How to Minimise the Keto Flu

• Gradual Transition: To minimise the keto flu, you can try transitioning to the keto diet gradually. Start with a regular low-carb diet for a few weeks, which may help your body to adjust to burning fat before you completely eliminate carbs.
• Mineral Supplements: The keto diet can affect your body's water and mineral balance, so adding extra salt to your meals or taking mineral supplements may help. Consult your doctor for advice on nutritional requirements.
• Eat Until Full: At least initially, it's important to eat until you're full and not restrict calories too much. Typically, the ketogenic diet causes weight loss without the need for intentional calorie restriction.

Frequently asked questions