After reading about the awesome benefits and ease of starting the ketogenic diet, you must be wondering: what do I eat?
Let me tell you.
To be on the ketogenic diet and enter ketosis, you’ll eat foods that are high-fat and low-carb (abbreviated HFLC or LCHF). Another way of saying this, is eating to keep your daily carb/sugar intake low, with high fat intake and a moderate amount of protein.
Personally, I keep my daily carb intake under 20grams (g), protein about 50g, and I’ll eat fat to satiety.
By the way: don’t be scared of saturated fat. It’s good for you.
It really is that easy and simple to begin a ketogenic diet.
What kind of foods do we eat on the ketogenic diet?
As you know, vegetables are fantastic for the body and mind. One benefit from the ketogenic diet is you’ll modify your palette by eating less sugar; if you didn’t like vegetables before, they will taste better now!
Now, not all vegetables are created equal; some have more nutrition and less carbs than others. Consider incorporating these into your diet:
Broccoli, Bok choy, Cauliflower, Celery, Chard, Chinese cabbage, Cucumber, Garlic (is a vegetable right?), Kale, Lettuce, Spinach, and Watercress (to name a few).
I’ve bolded my current favorites; I personally eat a generous amount each day. If you’re not familiar with watercress, it’s one of the healthiest vegetables around; it has a peppery flavor. Great with steak! I personally like frying/wilting my veggies in butter or avocado oil.
For those of you not vegan or vegetarian..
Seafood and meats are a great, healthy source of nutrition; also low-carb, high-fat, and a good amount of protein! I routinely buy rotisserie chickens, shrimp, turkey deli-meat, and bacon from Costco (wholesale supplier). I’ll have steak once in awhile; with black garlic it’s divine.
It’s important to note that the science isn’t out on the safety of cured meats; as much as a love bacon I avoid eating too much.
I’m sure you’re in awe of the foods you can have on this diet; lets keep going!
Oh boy. Cheese and nuts are a big one for me; before I started keto I didn’t like many cheeses. I’d stick to the safe “American” or “Swiss”; now that I’ve started keto I have to say; cheese ROCKS. There’s so many interesting flavors to rock your palette. I had wine-infused cheese from Trader Joe’s last week; AMAZING flavors.
Nuts are fantastic; just make sure not to overdo it. It’s very easy to make a bag of pistachios or smokehouse almonds disappear in one sitting.
And for dairy products; again as long as it fits your daily macros and general low-carb/high-fat goal, go for it! We personally buy a lot of eggs and heavy cream.
Whew. I told you: keto is an easy and awesome way to reclaim your health.
Look out for articles about fatbombs, keto-pizza, and keto-friendly peanut butter.
Here’s a great recap of keto-friendly foods.