This Is What A Ketogenic Diet Plan Looks Like

What Can You Eat On A Ketogenic Diet

The Ketogenic diet is not something new – it has been around for many decades. In the healthcare industry, the Ketogenic diet has become a trendy treatment approach in children who have epilepsy.

In particular, this diet is very effective in the treatment of epilepsy when the underlying cause is associated with a deficiency in pyruvate dehydrogenase complex or glucose transporter protein deficiency syndrome.

These diets have also been proven beneficial for weight loss, acne, cancer, diabetes, cardiovascular health problems and even neurological disorders.

When only starting out, following a Ketogenic diet can be complicated. The complexity of these diets is primarily caused by a person’s existing diet – we have become used to the idea of relying on carbohydrates to produce energy.

A Ketogenic lifestyle means “rewiring” the body to take advantage of fats instead of carbohydrates to give us energy, which means a number of restrictions have to be placed on our daily diet.

With the right knowledge and guides to help you out, however, adapting to a Ketogenic lifestyle can be much easier than you think.

Why Switch To A Low-Carb High-Fat Diet?

ketogenic diet plan, This Is What A Ketogenic Diet Plan Looks Like

A Ketogenic diet consists of a complete change in diet – you switch your high-carb diet for a low-carb, high-fat diet.

For many people, this seems strange at first, but when you take a look at the physiological factors associated with a Ketogenic diet, it all starts to make sense.

When we rely on carbohydrates for energy, the body breaks the carbohydrates up into smaller particles and eventually converts it into glucose.

Insulin is secreted by the pancreas and helps to transport this glucose through the body.

When you eat more carbs than you will need in a single day, the excess carbs (or the converted glucose) is stored as fat – this leads to weight gain.

The Ketogenic diet focuses on eliminating this process entirely.

With the Ketogenic diet, you will be training your body to stop resorting to the carbs that you eat for energy, and instead training your body to start breaking down fat and using the fat, which is converted into ketones, as an energy source.

This process is conducted by the liver – the liver breaks down fat into ketones, which is then transported through your body.

What this all means is that your body will start accessing fat for energy, resulting in a much faster approach to weight loss.

In addition to the weight loss, many other benefits can also be experienced.

HDL cholesterol levels will start to decline, while LDL cholesterol increases.

Triglyceride levels begin to fall. This is not only beneficial for your weight, but also good for your arteries, heart health, brain health, and more.

What Can You Eat On A Ketogenic Diet?

ketogenic diet plan, This Is What A Ketogenic Diet Plan Looks Like

To keep things on the positive side, I have decided to start by looking at what you can eat.

Even though things may seem restricted at first, once you start delving more into the Ketogenic diet, you will soon realize that this diet is more flexible that it may look.

You merely need to open up to the possibility of experimenting with high-fat foods from now on, instead of opting for that unhealthy piece of bread or relying on pies to keep yourself full.

You should note that you will not be required to eliminate carbs from your diet completely – remember that this is a LOW carb HIGH fat diet.

You will still consume some carbs but in very small doses.

You will primarily focus on including foods in your diet that consists of healthy fats.

To simplify things, I want to break the foods that should be included in your Ketogenic diet into different categories.

If you want to dive in deeper for healthy recipes I would consider taking a look at our Keto Friendly Recipes

Remember that many of the foods that will be listed here already include carbs, that’s why you won’t see a separate section for carbohydrates.

  • Fats – This would include your fats and your oils. You need to eliminate trans fats from your diet. You can include saturated fats and monounsaturated fats. Natural polyunsaturated fats are also good. This category would include coconut oil, butter, egg yolk, avocado oil, olive oil, and cocoa butter.
  • Proteins – Protein forms an important part of a Keto diet, but only moderate protein consumption. Eating too much protein can have a negative effect on the production of ketones in the liver. Try to stick to organic protein sources for best results. Opt for ground lamb, shellfish, ground beef, bacon, eggs, liver, chicken breasts and fatty fish. Wild-caught fish is a really great option for filling up on both healthy fats, like Omega-3, and a decent dose of protein.
  • Dairy – Yes, you can have some dairy in your Keto diet. This is great news – as it means you do not have to eliminate cheese, yogurt and other dairy-related foods from your diet. Try to opt for dairy products that are high in fats and low in carbs. Mayonnaise, mozzarella, aged cheddar, heavy cream, brie, and mascarpone are some excellent choices. You can also opt for Greek yogurt, parmesan, cottage cheese and cream cheese, but know that these are higher in carbs.
  • Drinks – You obviously need to keep your body hydrated while you are on the Keto diet. In fact, hydration plays a key role in this type of diet. Water is the most beneficial option when it comes to transitioning to a Ketogenic lifestyle. You can also opt for broth, tea, and flavored water. Carbonated water that contains flavoring is also a good option. Limit your consumption of coffee, almond milk, coconut milk and especially alcohol. When you do drink alcohol, try to avoid beer and wine.
  • Spices – Many people are quite surprised to find out that spices contain carbs – yes, it is true. I was surprised as well. To reduce your carb intake while flavoring food, try to stick with cayenne pepper, chili powder, cumin, cinnamon, basil, parsley, cilantro, thyme, rosemary, and garlic powder.
  • Sauces – Who have ever heard of cooking up a delicious meal without using any sauces? Not me! For sauces, you can opt for ranch dressing, yellow mustard, ketchup with reduced sugar, unsweetened vinaigrette dressings, sriracha, soy sauce, and sambal oelek.
  • Nuts / Seeds – Nuts and seeds are very good for your body. They are usually high in both fats and protein, while low on carbs. Some nuts are, however, relatively high in carbs, so you need to watch out. Try to opt for more pecan nuts, hazelnuts, brazil nuts, and macadamia nuts. Include almonds, pine nuts, and walnuts in limited amounts. Chia seeds, sunflower seeds, and sesame seeds are also very good for you.
  • Fruits & Veggies – Fruits and vegetables should always be included in a diet, no matter your lifestyle. It is important, however, to realize that some options have more carbs than others. Try to eat more spinach, bella mushrooms, green bell peppers, green beans, and lettuce. Cabbage, cauliflower, and broccoli are also good options. Limited intake of yellow onions, raspberries, and blackberries is also great.
  • Sweeteners – You obviously want to satisfy your sweet tooth sometimes, but refined sugars are not the way to go. You need to stay away from standard sugar options, as well as honey and other options that are high in carbs. Instead, try to opt for stevia, erythritol, and sucralose.

What Foods Should You Avoid On A Ketogenic Diet?

Now, on to the list of foods that you should avoid.

The foods that need to be avoided on a Keto diet is basically those foods that have a higher level of carbs and a low level of fats.

These are also often foods that are considered to be bad for you. When you do seem to crave these foods, then you should look for a healthier alternative that will fit into your Ketogenic diet instead.

Try to avoid the following foods if you wish to experience better results when following a Keto diet:

  • Apples, bananas and other fruits that contain a lot of sugar naturally.
  • Starchy vegetables such as potatoes.
  • Sugary sodas and candy, including chocolate.
  • Ice cream should also be avoided – even though a dairy product, ice cream is incredibly high in carbs.
  • Pasta, white bread, buns, corn, rice, and pastries – these are all grains that contain a high level of carbs.
  • Margarine and other food items that contain a high level of hydrogenated fats.
  • Low-fat milk, low-fat yogurt and other products promoted as low-fat options, since these foods are usually high in sugar and carbs.

If you need an idea of how high of a Glycemic index a particular food option has to determine if you should consider eating it, then take a look at a Glycemic index chart, such as this one shared by Harvard Medical School. 

Conclusion

ketogenic diet plan, This Is What A Ketogenic Diet Plan Looks LikeWhether obese, poor heart health or simply looking for a healthier lifestyle, the Ketogenic diet has helped a countless number of people take control of their physical and mental wellbeing.

This diet, however, can be difficult to adapt to, due to the various dietary restrictions set in place to accompany the low-carb high-fat criteria.

Fortunately, with some effort, it is definitely possible to completely change your life for the good with the Ketogenic lifestyle.

This guide is perfect for you if you are only entering the world of Ketosis now, offering you an overview of what to expect, what you can eat and, of course, what foods you should be avoiding.

I recommend you this amazing book that has helped me in my journey to a healthier lifestyle. The Ultimate Keto Book

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