My Keto Adventure: A Day Of Delicious Eating

The ketogenic diet, or keto diet, is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. 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 your body becomes incredibly efficient at burning fat for energy.

On the keto diet, you can eat meat, fish, eggs, nuts, healthy oils, avocados, and plenty of low-carb vegetables. You should avoid carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and even most fruits.

The keto diet is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks. It is used to help reduce the frequency of epileptic seizures in children and can also be used to jump-start weight reduction.

Some risks of the keto diet include nutrient deficiency, liver problems, kidney problems, constipation, and fuzzy thinking and mood swings.

Keto breakfast ideas

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. Here are some keto-friendly breakfast ideas to get you started:

Veggie and Egg Muffins

You can make a batch of these muffins ahead of time and enjoy them throughout the week. Simply whisk together eggs, your favourite vegetables (such as spinach, peppers, and onions), and some cheese. Pour the mixture into a greased muffin tin and bake until set.

Egg, Tomato, Basil, and Spinach Omelette

This omelette is a delicious and nutritious way to start your day. Heat some butter or olive oil in a pan and add beaten eggs. Once the eggs are partially cooked, add in chopped tomatoes, spinach, and fresh basil. Fold the omelette in half and serve with some avocado slices on the side.

Nut Milk Chia Pudding with Berries

Chia pudding is a great make-ahead breakfast option. Simply combine nut milk, chia seeds, and a sweetener of your choice (such as stevia or erythritol) in a jar or container. Let it sit in the fridge overnight, and in the morning, top it with your choice of berries and some coconut flakes.

Cream Cheese Pancakes with Blueberries

These pancakes are a keto-friendly twist on a classic breakfast favourite. Mix together cream cheese, eggs, and your choice of sweetener. Melt some butter in a pan and pour the batter to form small pancakes. Cook until golden on both sides and serve with fresh blueberries and a drizzle of sugar-free syrup.

Fried Eggs with Mushrooms

This breakfast is quick, easy, and satisfying. Fry some eggs in butter or olive oil until the whites are set and the yolks are still runny. Serve with a side of sauteed mushrooms and some sliced avocado.

Greek Yogurt with Peanut Butter and Berries

This breakfast is simple yet delicious and can be made in a matter of minutes. Stir together some full-fat Greek yogurt, natural peanut butter, and a sweetener of your choice. Top with a handful of your favourite berries and some chopped nuts or seeds.

Keto lunch ideas

Chicken

• Chicken salad with olive oil, feta cheese, olives, and a side salad
• Chicken fajitas (hold the onions)
• Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese
• Chicken stuffed with pesto and cream cheese, and a side of grilled zucchini
• Chicken lettuce wrap tacos with sliced bell peppers
• Low-carb sesame chicken and broccoli

Fish

• Spinach salad with grilled salmon
• Tuna salad stuffed in tomatoes
• Avocado shrimp salad
• White fish cooked in olive oil with kale and toasted pine nuts
• Spaghetti squash Bolognese

Meat

• Pork chops with Parmesan cheese, broccoli, and salad
• Meatballs on zucchini noodles, topped with cream sauce
• Grass-fed burger in a lettuce “bun” topped with avocado and a side salad
• Ground beef lettuce wrap tacos with sliced bell peppers
• Meat-based bar (turkey or pork)

Eggs

• Veggie and egg muffins with tomatoes
• Omelet with avocado, salsa, peppers, onion, and spices
• Fried eggs with bacon and a side of greens
• Scrambled eggs in butter on a bed of lettuce topped with avocado
• Eggs scrambled with veggies, topped with salsa

Vegetarian

• Zucchini and beet "noodle" salad
• Loaded cauliflower and mixed veggies
• Cheese-shell tacos with salsa
• Nut milk chia pudding topped with coconut and blackberries
• Bell peppers and guacamole

Keto dinner ideas

The ketogenic diet is a low-carb, high-fat diet. It can be effective for weight loss and certain health conditions. On a keto diet, you cut back significantly on carbohydrates in order to burn fat for fuel. This can put your body into a metabolic state called ketosis, where the liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.

• Red meat, such as beef, pork and lamb
• Poultry, such as chicken and turkey
• Fish of all types, including salmon, tuna, sole, trout, and halibut
• Natural fats, such as butter and olive oil
• Above-ground vegetables, including leafy greens, broccoli, cauliflower, tomatoes, and eggplant

• Bread, tortillas, muffins, bagels, pancakes
• Cakes, cookies, and other baked goods
• Sugar and anything made with sugar
• Most fruits and fruit juice
• Processed foods
• Meatballs on zucchini noodles, topped with cream sauce
• Roasted chicken with asparagus and sautéed mushrooms
• Grilled shrimp topped with a lemon butter sauce with a side of asparagus
• Baked tofu with cauliflower rice, broccoli, and peppers, topped with a homemade peanut sauce
• Grilled beef kebabs with peppers and sautéed broccolini
• Broiled trout with butter, sautéed bok choy
• Chicken tenders made with almond flour on a bed of greens with cucumbers and goat cheese
• Pork shoulder chops with cauliflower au gratin
• Pork chops with Parmesan cheese, broccoli, and salad
• Spaghetti squash Bolognese
• White fish cooked in olive oil with kale and toasted pine nuts
• Low-carb sesame chicken and broccoli
• Chicken stuffed with pesto and cream cheese, and a side of grilled zucchini
• Salmon with asparagus cooked in butter
• Cheese-shell tacos with salsa
• Pork chops with cauliflower mash and red cabbage slaw

Keto snacks

The ketogenic diet is a low-carb, high-fat diet that can be used to lose weight and improve blood sugar control. On a keto diet, you cut back on carbohydrates so that your body starts burning fat for fuel. This puts your body into a metabolic state called ketosis.

• A handful of nuts or seeds
• One or two hard-boiled or deviled eggs
• Keto-friendly snack bars
• Full-fat Greek yogurt mixed with nut butter and cocoa powder
• Bell peppers and guacamole
• Strawberries and plain cottage cheese
• Celery with salsa and guacamole
• Smaller portions of leftover meals
• Olives
• Cheese
• Boiled eggs
• Dark chocolate
• Avocados
• Meat

Keto drinks

The keto diet is a low-carb, high-fat diet that can be challenging to stick to due to its restrictive nature. However, there are plenty of keto-friendly drinks to choose from besides water. Here are some ideas for beverages to accompany your keto meals:

Tea and Coffee

Unsweetened tea and coffee are excellent choices as they contain no carbs and are calorie-free. Tea, especially green tea, is rich in antioxidants and can be enjoyed hot or iced. Coffee provides a caffeine boost and also contains antioxidants. Just be mindful of what you add to your tea or coffee. Instead of milk and sugar, try half-and-half, heavy whipping cream, unsweetened plant-based creamers, zero-calorie sweeteners, or sugar-free flavouring syrups.

Sparkling Water

Carbonated or sparkling water is a great low-carb option. Many sparkling water brands offer flavoured options that are usually unsweetened, making them a perfect keto-friendly choice.

Diet Soda

While technically keto-friendly, diet sodas like Diet Coke and Diet Pepsi contain artificial sweeteners that may have negative effects on your gut health and strengthen sugar cravings. Instead, opt for sodas sweetened with natural zero-calorie sweeteners like stevia or erythritol, such as Zevia and Virgil's Zero Sugar.

Vegetable and Fruit Juices

While fruit juices are typically high in sugar and inappropriate for the keto diet, lemon and lime juices are low in carbs and can be added to water or tea for a flavour boost. Some vegetables can also be juiced, but keep in mind that juicing removes most of the nutritious fibre.

Milk Alternatives

Cow's milk is not recommended on keto due to its natural sugar content. Instead, try unsweetened plant-based milk alternatives like almond, coconut, or soy milk.

Alcoholic Beverages

Alcoholic drinks can be enjoyed in moderation on the keto diet. Hard liquors like vodka, whiskey, rum, and tequila are naturally carb-free. Be careful with mixed drinks, as they often contain sugary fruit juices or soda. Low-carb beers are also an option, such as Budweiser Select 55, Michelob Ultra, and Miller 64.

Frequently asked questions