I was asked to post some things to help get started with #keto and the #ketogenicdiet. Here’s what I got for ya.
*BASICS:
- Keto is a way of eating that encourages your body to use up the FAT stores for energy instead of using sugar/carbs.
- Include high FAT, high PROTEIN, low CARB foods into your diet at every meal.
- Percentages: FATS = 75%; PROTEIN = 20%; CARBS = 5%
- That equates to approx. 20-25 NET carbs per day.
- Here’s how to figure NET carbs: total carbs – fiber = NET carbs. It’s pretty simple and can be figured on any food item.
- MCT oil—this will help your body burn fat and keep you feeling full for longer periods of time. (available at Walmart, Amazon, Kroger, etc. I don’t think there’s a perfect brand)
- Get a free app like MyFitnessPal or CarbManager to help you with this, especially helpful when you are eating in a restaurant.
- Use Stevia or Xylitol or Erithrytol to sweeten foods. There are some brands of these at Walmart, but don’t use Sweet ‘n’ Low or Equal.
- To replace flour, use Almond flour, Coconut flour, but use these in moderation and always check labels.
- No bread, no sugar…that’s it in a nutshell.
Meats
Cheeses
Eggs/Butter/full-fat sour cream/heavy cream
Dark green veggies
Cruciferous veggies
Berries
Some nuts
*SNACKS (if you must, but try to stick to 2-3 meals a day and avoid snacking as much as possible):
Seeds
Pecans, almonds, macadamia nuts, walnuts (limit cashews and peanuts)
Cheese
Beef sticks
Pork skins (be careful of the sweet bbq flavors)
Avocados
Pickles (not sweet or bread and butter)
Olives
Sliced deli meat
Bars—not all are the same; you MUST read the NET carbs for each one; two good brands are Built Bar and Quest Bar
Quest also makes keto-friendly chips (available at larger Walmart stores and online at Amazon)
*TIPS/TRICKS THAT HAVE HELPED ME:
Think outside the bun! Get the juicy, greasy, yummy burger….leave off the bun.
Buy sugar-free options of your “must-haves”: coffee creamer, ketchup, bbq sauce, etc.
Get spicy! Add spices and flavor to your foods, just check the ingredients on the container.
#1—don’t think “I CAN’T have that.” … instead think “I CHOOSE NOT to have that!”