When starting out on the Keto diet, it is quite easy to get lost in a whirlpool of confusion. There are so many hullabaloos out there about what you should eat and what you avoid with the Keto diet. A lot of people ask, what can you eat on a Keto Diet?? But there is no need for all the confusion, really. Many people looking to start the Keto diet get lost in all the information chaos because they fail to understand the basic principle of any Keto diet: eat 70% fats, 25% proteins, and 5% carbohydrates.
Percentages are calculated based on how many grams of each nutrient you need per day. The requirements may not be the same for everyone so there is not a standard quantity that you should adhere to.
Once you understand that, deciding what to eat and what to avoid on a Ketogenic diet becomes less tricky. But even after you wrap your head around the nutrient proportions of a Keto diet, you need to forge ahead and decide what exactly is good to eat in each category. For example, not all fats are healthy, neither are proteins nor carbohydrates.
So, what can you eat on a Ketogenic diet?
Below is a detailed breakdown of what to eat on the Keto diet:
1. 70% Fats
Healthy fats are the main drivers of the ketosis process, which inspired the Ketogenic diet. That is essentially why fats conspicuously dominate the Keto diet. However, not all types of fats are perfect for a Keto diet. There are the good and the bad fats. Generally, healthy fats can be grouped into the following categories:
Although there have been blurry reports and studies to try and taint saturated fats, they are highly recommended for a Keto diet. Saturated fats are not the main cause of coronary heart diseases as some reports purport. Below are the main sources of saturated fats:
• Coconut oil
It is recommended that saturated fats be used mostly for cooking, if possible.
Monounsaturated Fatty acids
Monounsaturated Fatty acids include omega 9 and oleic acid. They are known to keep away heart disease and improve serum lipid profiles. They are mostly found in:
The polyunsaturated fatty acids are usually unstable and should not be used for high-heat cooking. For a Keto diet, eat naturally occurring polyunsaturated fats. These include fats that can be obtained from fatty fish and animal proteins.
2. 25% Proteins
Proteins make up the middle of the Ketogenic food pyramid. When it comes to proteins, you should opt for grass-fed and pasture-raised protein sources. Fish and other seafood are also great. However, be cautious not to consume too many proteins, especially from meat. Doing so would lead to low production of ketones and, therefore, you will not achieve ketosis.
These are the best sources of proteins to eat on a Keto diet:
• Beef- Stew meat, steak, roasts and ground beef
• Poultry- Chicken, quail, and duck
• Fish- catfish, cod, salmon, tuna, trout, flounder and other wild fish
• Pork- Pork chops, ground pork, pork loin, and tenderloin. Stick with fatty cuts and avoid added sugars
• Whole Eggs- Eggs can be prepared in a variety of ways: boiled, fried, scrambled or poached.
• Shellfish- lobster, crab, oysters, and clams
Other types of meat such as goat, turkey, lamb and wild game are also recommended. When dealing with meat, make sure to go for mainly fatty cuts.
3. 5% Carbohydrates
A Keto diet is based on a low carb, moderate protein, and high fat intake. Carbohydrates should be consumed in as little amounts as possible. Basically, you should not exceed 5% of your daily carb intake. The daily net intake of carbs recommended for ketosis is 20 to 100 grams. The possibility of hitting 100 grams before reaching ketosis is however very low.
For a Keto diet, you should eat non-starchy low carb vegetables. These include:
• Leafy greens- Everything leafy green is good to go. Examples are collards, dandelion, escarole, romaine, kale, spinach, and sorrel.
• Cruciferous veggies- These include broccoli, cabbage, and cauliflower.
• Vegetables are slightly higher in carbohydrates such as mushrooms, water chestnuts, radishes, and asparagus.
• Fresh herbs are also recommended
• Others are zucchini, celery, and cucumber
With this guideline, you will be able to seamlessly stick to a proper Ketogenic diet. Just make sure to watch out for the nutrient proportions. You might know what you are supposed to eat on a Ketogenic diet but if you are eating too much of what you are supposed to eat little of and vice versa, things won’t work out as you expect.
Here are more great food options for the Keto Diet!