Fats will comprise the majority of your daily calorie intake on a ketogenic diet. Prioritize natural sources like meat and nuts, and supplement with healthy fats like coconut oil, butter, and olive oil. Saturated and monounsaturated fats are generally preferred due to their chemical stability and lower inflammatory potential. Strive for a balance between omega-3 and omega-6 fatty acids by incorporating fatty fish or fish oil supplements. Limit intake of nuts and seeds high in omega-6s like almonds and walnuts.
When using vegetable oils, opt for cold-pressed varieties. For frying, choose fats with high smoke points like lard, tallow, ghee, or coconut oil to minimize oxidation.
Prioritize pasture-raised and grass-fed protein sources to minimize bacteria and hormone intake. Favor darker meat in poultry and fattier cuts of beef. Moderate protein consumption is crucial on keto, as excessive protein can hinder ketone production and increase glucose production. Balance protein intake with fatty side dishes and sauces.
Excellent protein sources include fatty fish, shellfish, eggs, beef, pork, poultry, organ meats, and nut butters. Remember to adjust portion sizes based on fat content.
On a ketogenic diet, prioritize above-ground, leafy green vegetables. Cruciferous vegetables are excellent choices. While both fresh and frozen vegetables are suitable, organic options are preferable due to lower pesticide residues. Moderate consumption of below-ground vegetables is permissible, but be mindful of their carbohydrate content.
Limit intake of higher-carb vegetables like onions, parsnips, garlic, mushrooms, and squash. Exercise caution with nightshades (tomatoes, eggplant, peppers), berries, and citrus fruits. Avoid starchy vegetables and large fruits entirely.
Consume full-fat dairy products in moderation on keto. Opt for raw and organic dairy whenever possible, as highly processed dairy often contains significantly more carbohydrates. Individuals with lactose sensitivities should choose hard, aged cheeses.
Suitable dairy options include Greek yogurt, heavy cream, spreadable cheeses, soft cheeses, hard cheeses, and mayonnaise made with healthy oils. Remember that dairy contains both fat and protein, so consider this when planning meals.
Nuts and seeds can be incorporated into a ketogenic diet, but portion control is essential. Roasted nuts are preferred to remove anti-nutrients. Avoid peanuts, as they are legumes. Snacking on nuts should be minimized to promote weight loss.
Prioritize low-carbohydrate, high-fat nuts like macadamia nuts, Brazil nuts, and pecans. Consume moderate-carbohydrate nuts like walnuts and almonds sparingly. Limit or avoid high-carbohydrate nuts like pistachios and cashews.
Nut and seed flours are valuable substitutes for traditional flour in keto baking. Experimenting with different flour combinations can yield desirable textures and lower net carb counts in recipes.
Common keto-friendly flours include almond flour, coconut flour, chia seed meal, flaxseed meal, and unsweetened coconut. Remember that different flours have varying absorption properties, so adjust recipes accordingly.
Hydration is crucial on a ketogenic diet due to its natural diuretic effect. Aim for a gallon of water per day. Consume flavored beverages like ketoproof coffee or tea in moderation, limiting caffeine intake to a maximum of two cups daily.
Acceptable beverages include water, broth, coffee, tea, unsweetened coconut/almond milk, and flavored water with natural sweeteners. Minimize or eliminate diet soda and alcohol consumption.
Use spices and seasonings judiciously on keto. Opt for sea salt over table salt. Be aware that spices contain carbohydrates, so factor them into your daily macros. Avoid pre-made spice mixes with added sugars.
When choosing condiments and sauces, prioritize homemade options or those with minimal added sugars and keto-friendly sweeteners. Be wary of processed condiments, as they often contain hidden sugars and unhealthy ingredients.
Acceptable condiments include low-sugar ketchup and relish, mustard, hot sauce, mayonnaise made with avocado oil, sauerkraut, horseradish, Worcestershire sauce, and certain salad dressings.
Minimize or eliminate sweeteners on keto to curb sugar cravings. If using sweeteners, choose those with a low glycemic index. Avoid sweeteners with added fillers like maltodextrin and dextrose.
Recommended sweeteners include stevia, sucralose, erythritol, and monk fruit. Xylitol can be used sparingly, but it has a slight glycemic impact and is toxic to animals.
To combat cravings, ensure adequate nutrient intake and avoid trigger foods. Consider supplementing with electrolytes to address potential deficiencies. Be mindful of hidden carbs in processed foods, spices, condiments, and certain fruits and vegetables. Always read nutrition labels carefully. Avoid sugar, grains, starches, trans fats, most fruits, and low-fat foods. Prioritize whole, unprocessed foods whenever possible.
