What to Eat When Going Keto

By Suzanne Anderson April 22, 2023 35 mins read 136 Views

Sometimes I read comments in keto discussion boards that boast about the fact that they can eat whatever they want as long as they stay under 50 grams of carbohydrates per day. I will be straight forward and say that this is not the right way to do keto. Many people are overly concerned with macros and forget the big picture. The goal of reaching ketosis should never be the final one. You want to be healthy, energetic, and vital. It's important to know how you will get there.

The ketogenic diet follows a macronutrient structure that is roughly similar to this:

Carbohydrates less than 50 grams per day (around 5- 10% of total caloric consumption)
The amount of protein required to meet the physiological requirements and goals is generally 15-25% of caloric intake.
Healthy fats: the rest

There is ample room within that framework to meet your body's nutritional requirements, and even include some fruit.

I hope that you will feel empowered by this guide to choose from a wide variety of delicious, nutritious foods. You can create a ketogenic diet using a wide variety of whole, nutrient dense foods.

Healthy Fats

As we are trying to increase the healthy fats in our diets, I will start with fats.

Avoid industrial seed oils. Avoid anything partially or fully hydrogenated. It's important to choose the right fats for your body to maintain a healthy balance of fatty acids, but don't stress about it.

Fats should be stored at temperatures that will maintain their nutritional value and stability.

Here are some healthy fat alternatives:

Monounsaturated and saturated fats: Excellent for cooking at higher temperatures and making fat bombs.

Cheese
Butter
Ghee
Coconut Oil
Lard
Tallow
Red Palm Oil - Sourced sustainably
Avocado oil

Monounsaturated Fats (MUFAs). Best used for cold sautéing and low temperature cooking.

Extra virgin olive oil
Extra virgin avocado oil
The fat in bacon is a mixture of monounsaturated and saturated fats, but it's surprising high in monounsaturated fatty acids. It's great for sauteed veggies
Duck fat (also a mixture of monounsaturated and saturated fat, but surprising high in monounsaturated)
Macadamia oil is very low in PUFAs

Polyunsaturated Fats (PUFAs). Know The Difference. Some oils should be avoided, such as over-processed canola and corn oil. Others can be included in a ketogenic diet.

The majority of seed oils contain polyunsaturated fatty acids. Unfortunately, the way that seed oils are extracted can damage their nutrients. Look for cold-pressed oils and avoid heating them.

Hemp oil
Flax oil
Chia oil

Fruits and Vegetables

Most people believe that they must give up the health benefits of fruits and vegetables when following a ketogenic diet. Above-ground vegetables are the best sources of vegetables, as they are low in carbs and high in nutrients. Dark leafy vegetables and cruciferous vegetables are great options.

Learn how many carbohydrates are in different types of produce. During ketosis, I suggest limiting root veggies and tubers as well as the majority of fruits. They don't provide the best value in terms of nutrient density for the least amount of carbs. You can eat more starchy vegetables if you are an endurance athlete, or if you engage in physically demanding sports or activities.

Below are some low carbohydrate vegetable and fruit choices:

Leafy greens include spinach, arugula and Swiss chard. Other greens include purslane, mustard plant and watercress.
Cruciferous vegetables: broccoli, cauliflower and cabbage. Kale, Brussels sprouts.
Green beans
Avocados
Bok choy
Mushrooms of all varieties
Zucchini
Summer squash
Asparagus
Fiddlehead ferns
Broccolini
Cucumbers
Berries (in moderation).

Proteins

Protein is essential for building and maintaining lean muscle mass. You can eat a wide variety of meats, poultry, seafood and eggs. Include organs in your diet as they are among the most nutritious foods available. Avoid cured meats that contain sugar and nitrates.

Here's a list of great meat/protein choices:

Small oily fishes (salmons, mackerels, anchovies sardines herrings)
Wild-caught seafood and other fish (some farmed is okay)
Bivalves
Fowl: chicken, turkey, duck, goose, Cornish hen
Lamb
Grass fed beef
Pasture-raised chicken and duck eggs
Organ meats: liver, heart, kidney, sweetbreads
Look for bacon without added sugar
Pasture-raised Pork

Dairy

Look for pastured, full-fat dairy. (I do not eat low-fat dairy or fat-free milk, whether I am doing keto or not.) Even if you don't add sweeteners to dairy, it still contains natural sugars. Be mindful of your intake. These are the best dairy options for people who want to incorporate it into a ketogenic diet.

Raw hard cheeses are high in K2 and low in carbohydrates.
Raw soft cheese
Full-fat plain Greek yogurt
Full-fat milk, cream and cheese
Fermented drinks such as kefir, (plain or full fat but watch the carbs!)

Herbs and Spices

Spices and herbs can give vegetables, meats and sauces a new flavor. Don't be afraid to use them. These are my favorites, but you can use any herbs or spices.

Sea salt or Himalayan pink salt
Black pepper
Cinnamon
Turmeric
Cayenne
Cumin
Cilantro
Basil
Oregano
Dill
Rosemary
Parsley
Chili powder
Saffron
Cardamon

Nuts, seeds and other products

In moderation, nuts and seeds are great snacks. Nuts and seeds are rich in essential minerals and healthy fats, but also contain carbohydrates.

The best nuts for low-carbohydrate/high-fat diets are:

Macadamia nuts
Brazil nuts
Pecans
Hazelnuts

To be mindful when consuming nuts, you should choose those with higher carb counts.

Pistachios
Cashews
Almonds
Walnuts

Sauces and Condiments

You can either make your own condiments and sauces or buy them from Primal sources that do not contain sugar. The mayos, oils and dressings from the Primal Kitchen(r) are perfect. It's the best way to get that creamy texture you want without the hidden sugars or sweeteners. Here are a few sauces and condiments to complement your ketogenic diet (again, remember the carb count of each).

Homemade ketchup, or Primal Kitchen Organic Ketchup Unsweetened
Mayo (made from avocado oil)
Sriracha
Mustard
Salad dressings made with avocado oil or yogurt (without sugar)

Sweeteners

We all want to add a little sweetness. Avoid sweeteners that spike insulin levels or cause you to lose ketosis. Some artificial sweeteners do not impact insulin, but they can still compromise the health of your gut biome. Two natural sweeteners, monkfruit and stevia, have a low or no glycemic index.

There is no requirement to use sweeteners when you are on keto. So, if you don't want them, go ahead!

Exclusive, unpublished commentary on new research, trends and discussions about the ketogenic Diet
Research and the best keto content curated.
Appetizing, nourishing keto recipes
Keto collection by Primal Kitchen (r): 20% off

What to Eat when Going Keto first appeared on Mark's Daily Apple.

By: Mark Sisson
Title: What to Eat When Going Keto
Sourced From: www.marksdailyapple.com/what-to-eat-keto/
Published Date: Fri, 21 Apr 2023 22:36:48 +0000

Frequently Asked Questions

What is the 85/15 rule in paleo

Do you feel like your paleo diet isn't quite cutting it? You're not alone. Many people are now accepting the 85/15 rule of paleo, which states that 85 percent of clean eating is acceptable if you're not in peak physical condition or have been competing in an important event.

This means that if you indulge in foods that don't fall strictly into the paleo diet guideline now and again, that doesn't mean all your progress up until now has been wasted. The 15 percent accounted for unhealthy indulgence keeps it balanced and satisfying enough that you won't easily fall off track with your healthy lifestyle.

It is easy to get distracted when you start a diet. But this rule will help make sure that those slip-ups do not become a distraction from your fitness journey. It applies to all, regardless of whether someone is just starting their wellness journeys or is at the top of their physical fitness.

While the 85/15 rule doesn't necessarily fit into the traditional paleo guidelines (but as long your commitment to eating whole foods throughout the week is kept, and you don't eat processed ingredients, there are many benefits to allowing yourself some flexibility.

Can you eat bananas when following a paleo diet?

It can be difficult to think about your nutrition plan. What should you do? When it comes to eating healthy and making better choices, it always pays off to do some research.

The paleo diet has become a very popular mode of eating. It is all about eating foods that are processed and packaged, but it also tries to mimic the diet of our ancestors thousands of years ago. Bread, pasta, and other carbs are out, while fruits and veggies are in. But what about bananas, you ask?

You can eat bananas while on a paleo diet. They are one among nature's oldest snacks, and have been a staple on many diets throughout history. They provide an incredible energy boost, whether you are working out or not, and they are rich in nutrients such as potassium, vitamin C, B6, manganese and magnesium.

Bananas are an excellent choice for those who want healthier options to sugary snacks. These sweet treats satisfy cravings and offer additional nutrition that meets strict paleo guidelines. Moderation is crucial when it comes to how much and how often you indulge in this naturally delicious treat.

Feel free to enjoy some delicious sliced bananas topped with Greek yogurt or shredded coconut for breakfast.

How quickly can I lose weight using paleo?

Without knowing more about your diet and past habits, it's difficult to predict how quickly you will lose weight. However, generally speaking, a Paleo-style diet is high in protein, fibre, and healthy fat, which helps to provide greater satiety between meals and can help reduce overall calorie intake. This will make it easier for you to maintain your ideal weight. Additionally, reducing processed carbohydrates and refined carbohydrates can help to reduce blood glucose levels, which can be a key factor in weight loss. For any effective weight loss program, it is important to engage in regular physical activity. The paleo diet can help you make lasting changes to your body composition if you adhere to the core principles.

You must eat a healthy diet and exercise regularly. It is also important to get adequate sleep and manage stress levels. Insufficient sleep can lead increase appetite and cravings to unhealthy foods. High levels of stress can also cause increased cortisol level, which can lead in turn to weight gain. It is vital to align your lifestyle and weight loss goals.

Can I eat as much fruit as I want on paleo?

Some may be shocked to find that a paleo diet doesn't include any processed snacks. Instead, it focuses on meals and snacks made up of whole foods our ancestors would have eaten: fruits, vegetables, nuts, and meats.

But how much fruit can you eat? The answer depends on each individual's nutritional requirements. You don't have to limit your fruit intake, but a high intake of sugar can lead to weight gain and other health problems.

We recommend eating only 1-2 pieces of fresh fruit per day (1/2 cup to 1 cup depending on type), or frozen/dried. For extra fibre and nutrients, however, you should not eat more than two spoons at a given time. You should choose fiber-rich foods like melons, berries, apples, and pears. They can be eaten raw, in smoothies or as a snack.

Also, consider adding low-sugar foods like avocados and olives to your diet. These two groups are high in healthy fats.

Paleo makes it possible to indulge in delicious ripe foods by practicing moderation and incorporating other nutritious foods. After all, don't forget to enjoy your food too!

Is peanut butter permitted on the Paleo diet

From blog comments to dinner parties and debates, the most common question surrounding Paleo is "Is peanut butter allowed?" Many passionately argue for or against its inclusion in healthy snacks.

It is important to understand the Paleo diet in order to answer this question. Although there is no definitive guideline on how to eat, many people limit their intake of food that can only be found naturally in the environment. Peanuts are technically a legume, not a nut. For those who are concerned, peanuts (and then peanut butter) can be eaten on a Paleo diet.

Although there is scientific evidence supporting peanut consumption, there are many other things to consider. There have been studies that peanuts are high in lectins. This can cause inflammation and disrupt digestion. Certain options, such as natural peanut oil and peanut butter that isn't added sugar or oil, might also be considered ideal in terms of nutrient profiles. But, you should also avoid some popular brands that have a lot of additives.

It seems that peanut butter and peanut butter can be enjoyed in small quantities, but with careful moderation. This would allow you to maintain a healthy Paleo lifestyle and not compromise your health goals.

How to make the Paleo Diet work for you?

Paleo is about more than just eating well. Paleo is about changing your life, from nutrition and fitness to relationships, work, and mental health. It takes effort and dedication to ensure that it fits in your schedule.

Understanding what foods are included in the paleo diet and which alternatives can be substituted is key when making this transition. Many people find that meal planning, shopping for food, and researching recipes become an important part of their weekly life. People following strict paleo diets need to pay attention to all details. You'll need to carefully inspect each item before you put it in your grocery cart.

People who are constantly on the move will find it easier to eat healthy and have snacks or meals ready to go. You might be tempted to order takeout if you are trying to increase your nutrition intake. However, there are many restaurants that offer low-carb or gluten free options and even accessorized meals. Premeditation and creativity allow you to enjoy a night out while still achieving your goals.

You don't have to be overwhelmed by it. But planning will help you keep on track with your paleo diet, and allow you to include delicious gourmet dishes in your daily schedule! Focus on nutrient-dense foods over processed products - this will allow you to eat Paleo-approved treats from time-to-time, and keep you energized all day.

Statistics

(9) These are just some reasons they're nixed from a paleo diet plan, according to a popular paleo diet website. (everydayhealth.com)
You can throw these into any delicious paleo recipe (or make up your own) and be 100% sure that you're paleo diet compliant :). (ultimatepaleoguide.com)
Eaton and Konner, for example, wrote a 1988 book, The Paleolithic Prescription with Marjorie Shostak, and it described a diet that is 65% plant-based. (en.wikipedia.org)
One study cited in the article, published in the European Journal of Clinical Nutrition, found that calcium intake levels among followers of the paleo diet were as low as 50 percent of the recommended daily value. (everydayhealth.com)
Plus, some of these foods — particularly beans — offer many compounds and are linked to positive health outcomes, such as a lower risk for metabolic disease, heart disease, and diabetes, according to a 2014 study. (everydayhealth.com)

External Links

How To

How do I incorporate exercise into a paleo diet?

The key to optimal health is finding the right mix of exercise and nutrition. It can be difficult to find the right balance, especially if you have a restricted diet. Because paleo excludes many food groups, including dairy, grains, and legumes, it can be tricky to navigate.

The good news? The good news is that it's easy to include exercise in your paleo diet. To start, you'll want to think about how you can maximize movement throughout your day. This could include taking a 10-minute stroll after lunch or dinner, or standing up at regular intervals for those who sit for long periods.

Another option is high intensity interval training (HIIT), in which you alternate between intense activity, followed by brief rest breaks. This type of training takes only 20 minutes and doubles-up as strength training. It works all major muscle group quickly and efficiently. The HIIT exercises such as burpees and jumping jacks can be done by beginners or more experienced trainers.

Don't be afraid of mixing up traditional endurance activities like running, cycling, and swimming. These activities will help you burn calories, as well as providing mental health benefits through stress relief or endorphin boosts. These are great strategies for adding exercise to a paleo diet and nourishing your body with healthy food choices.