The Keto Diet is a low carb, high fat, medium protein plan designed to start a natural process called ketosis. Once in ketosis, your body burns fat instead of sugar and you’ll see accelerated weight loss as a result. The ideal ratio of fat to protein to carbs is 65% / 30% / 5%.
Your carbs should ideally come from whole-food sources such as vegetables, nuts, dairy, etc. Try your best to avoid refined carbohydrates such as breads, pastas and cereals; starches such as potatoes, beans and legumes; and other refined sugars such as white sugar, HFCS, and even sugar from fruits.
Most meals should focus on a protein and a fat with a side of vegetables. Some examples would be; a steak with a side of sauteed spinach, or chicken thighs with a side of broccoli and cheese sauce. Snacks can include nuts and seeds, cheese, or anything “keto-friendly”. Adequate protein is a very important aspect of the Ketosis Diet and it will help you preserve muscle mass.
Rules of a basic keto diet plan:
- 20 net carbohydrates per day (that’s the total carbs minus fiber)
- Eat meats and dairy that are 1-2 carbs or less (most meats have zero)
- Eat vegetables that are 5 or less
- Eat them baked, fried, boiled, stir-fried, sauteed, roasted or microwaved.
- No sugars (simple carbohydrates) – white sugar, brown sugar, honey, maple syrup, molasses, corn syrup, beer (contains barley malt), milk (contains lactose), flavored yogurts, fruit juice, or fruit.
- No starches (complex carbohydrates) – grains (even “whole” grains), rice, cereals, flour, cornstarch, breads, pastas, muffins, bagels, crackers, and “starchy” vegetables such as slow-cooked beans (pinto, lima, black beans), carrots, parsnips, corn, peas, potatoes, French fries, potato chips.
Meats on a basic keto diet plan:
Meat: Beef, steak, hamburger, pork , ham, bacon, lamb, veal, etc. Processed meats are ok too (like hot dogs and and sausage) but try to buy the organic stuff so that you’re not packing your body full of preservatives and other unhealthy things. Also look out for corn syrup on the labels which is a common additive.
Poultry: Chicken, turkey, duck, or other fowl.
Fish and Shellfish: Tuna, salmon, catfish, bass, trout, shrimp, scallops, crab, crab legs and lobster. Basically anything that isn’t farmed because they contain toxins.
Eggs: Whole eggs, scrambled eggs, fried eggs, hard-boiled eggs, deviled eggs (<–these are my favorite snack!).
Everyday foods on a basic keto diet plan:
2 cups of salad per day (spinach, lettuce, arugula, cabbage, chard, chives, endive, kale, etc.)
1 cup of vegetables every day (artichokes, asparagus, broccoli, Brussels sprouts, cauliflower, celery, cucumber, eggplant, green beans (string beans), jicama, leeks, mushrooms, okra, onions, pepper pumpkin, shallots, snow peas, sprouts (bean and alfalfa) sugar snap peas, summer squash, tomatoes, rhubarb, wax beans, zucchini.
Approved but limited foods on the basic keto diet plan:
4oz of cheese that has 1 carb or less per serving
4 tablespoons of cream, like heavy cream, light cream or sour cream.
4 tablespoons of mayonnaise
6 olives per day
1/2 an avocado per day
4 teaspoons of lemon/lime juice
4 teaspoons of soy sauce
2 servings of Dill or sugar-free pickles
Pork rinds, pepperoni, deviled eggs and other snacks
Everything else on a basic keto diet plan
Oils are awesome, they’re full of fat and some are quite good for you! Try to stay away from vegetable oil though, because it’s full of chemically-removed oils that are our bodies weren’t intended to consume. Instead, use healthier alternatives like olive oil and coconut oil.
Italian, or olive oil & vinegar dressings are great for keto, but you can find plenty of low-carb ranch and blue cheese dressings too.