Ketogenic Diet: Is What’s On Your Plate The New Vogue?

Previously we shared that the idea of maintaining ketosis has taken over the weight loss space. This is because celebrities like Kourtney Kardashian touted the ketogenic (keto) diet. This led keto diet to the forefront of the discussion. Although you are aware that you need to eat very low-carbohydrates, high-fat, moderate proteins on ketogenic diet; it is rather confusing to know which foods should or should not be consumed.

An ultimate guide to eating well and proper when on Ketogenic diet.
The new health vogue made easier with the ultimate guide to eating on keto diet.
Source: Author (picture and creation via Canva)

Ketogenic Diet: Foods To Consume

Simply listing the different ingredients you can and can’t eat while working your way through the keto diet won’t explain how exactly it works. Its main principle is maintaining ketosis. The keto diet supposedly guides you into ketosis by eliminating some significant food groups that you normally consume every day. These mainly include items containing sugars and carbohydrates (carbs), as these don’t allow your metabolism to use fat as a main energy source.

When on ketogenic diet, you need to fill your plate with low-carbohydrate, high-fat foods such as meat, seafood, non-starchy produce, and healthy fats.
In order to successfully follow the keto diet, you need to eat moderate amounts of protein, reduce your carb intake, and increase fats.
Source: Brooke Lark via Unsplash

Foods that encourage ketosis include:

1. Fish And Seafood

Fish is rich in vitamin B, potassium and selenium. It is protein-rich and carbohydrate-free. Salmon, sardines, mackerel, albacore tuna and other fatty fish boast high levels of omega-3 fats. These help lower blood sugar levels and increase insulin sensitivity. Frequent fish consumption helps decrease the risk of chronic disease.

2. Vegetables

Non-starchy vegetables are low in calories and carbohydrates, but high in vitamins and minerals. They contain antioxidants that help protect against cell-damaging free radicals. Broccoli, cauliflower, green beans, bell peppers, zucchini and spinach fit the non-starchy vegetable list.

3. Meat And Poultry

Meat is a source of lean protein which makes it a staple on the ketogenic diet. Fresh meat and poultry contain no carbohydrates and are rich in vitamin B and several minerals, including potassium, selenium and zinc.

4. Oils

Olive oil and coconut oil are both keto-friendly. Olive oil is high in oleic acid, which lowers the risk of heart disease. Coconut oil is high in saturated fat but contains medium-chain triglycerides (MCTs), which can increase ketone production. MCTs may increase metabolic rate and promote the loss of weight and belly fat too.

5. Nuts And Seeds

Nuts and seeds are full of healthy polyunsaturated and monounsaturated fats, fibre and protein. These are very low in net carbs.

Nuts and seeds are associated with being ketogenic-friendly foods because they're excellent sources of fat and provide moderate amounts of plant-based protein.
The high fat content of nuts and seeds is what makes them keto-friendly.
Source: Author (created on Canva)
Carbohydrate (Carb) Count For Nuts And SeedsPer Ounce (28g)
Net carbohydrates (NC): total carbohydrates (TC) minus fibre
Almonds3g NC, 6g TC
Brazil Nuts1g NC, 3g TC
Cashews8g NC, 9g TC
Macadamia Nuts2g NC, 4g TC
Pecans1g NC, 4g TC
Pistachios5g NC, 8g TC
Walnuts2g NC, 4g TC
Chia Seeds2g NC, 12g TC
Flax Seeds0g NC, 8g TC
Pumpkin Seeds2g NC, 4g TC
Sesame Seeds4g NC, 7g TC
Carbohydrate count for nuts and seeds per ounce.
Source: Author and Ditch The Carbs

Ketogenic Diet Friendly Dairy

Some examples of ketogenic-friendly dairy include:

1. Cheese

Cheese is keto-friendly from a nutritional standpoint but it is not completely carb-free!
Pay close attention to the serving sizes as the small amount of carbohydrates can add up very fast. Source: Waldemar Brandt via Unsplash

Cheese has no carbohydrates and is high in fat, making it a great fit for the ketogenic diet. It is rich in protein and calcium as well. Soft cheeses may be less keto friendly than hard cheeses because they have more lactose. This is also a reason why milk is avoided on Keto.

2. Yoghurt

Yoghurt is high in protein and calcium. High-fat yoghurts help keep you full longer, and full-fat products would be a big part of the keto diet.

3. Eggs

Eggs are high in protein, vitamin B, minerals and antioxidants. They trigger hormones that increase feeling of fullness. Eggs also keep blood sugar levels stable and contain antioxidants such as lutein and zeaxanthin, which help maintain eye health.

4. Butter

One of the healthy fats, butter is obviously a must to include in keto food. It is low in milk proteins and is also lactose-free. You can cook with it, bake with it, or even use it as a spread.

5. Cream

Cream is rich in healthy fats. You can also go for partially fermented cream (sour cream) which contains less lactose than the unfermented cream.

Fruits For Ketogenic Diet

Some fruits are low in carbohydrates and can fit into a well-rounded keto diet. These include:

1. Avocado

Choose heart-healthy fruit like avocado, which is high in monounsaturated fat and potassium.

2. Berries

Berries are colorful, juicy, antioxidant-rich, refreshing, and keto-friendly…assuming you don’t eat two whole cartons all at once!
Berries are lower in carbohydrates compared to most other fruits, making them a better choice for ketogenic diet.
Source: Author (photo and creation via Canva)

Berries are rich in antioxidants that reduce inflammation and protect against disease. These are high in carbohydrates and can be consumed in small amounts.

Carbohydrate Count For Berries Per 1/2 Cup
Net carbohydrates (NC): total carbohydrates (TC) minus fibre
Blackberries3g NC (7g TC)
Blueberries9g NC (11g TC)
Raspberries3g NC (7g TC)
Strawberries3g NC (6g TC)
Berries are indeed full of carbohydrates and need to be taken in moderation on keto diet.
Source: Author and Healthline

Caffeine For People On Ketogenic Diet

A few examples of caffeinated food and drinks that are keto-friendly include:

1. Unsweetened Coffee And Tea

Plain coffee and tea contain no carbohydrates, fat or protein, so they are a “yes” on Keto. Studies show coffee lowers the risk of cardiovascular disease and Type-2 diabetes. Tea is rich in antioxidants and has less caffeine than coffee; drinking tea may reduce the risk of heart attack and stroke.

2. Dark Chocolate And Cocoa Powder

The amount of carbohydrates depend on the type and the amount you consume. Cocoa has been called a “super-fruit” because it is rich in antioxidants, and dark chocolate contains flavanols. These help reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy.

Foods To Avoid On Ketogenic Diet

Some high-carbohydrate foods that should be avoided on Keto. These include grains, starchy vegetables, high-sugar fruits, sweetened yoghurt, juices, honey, syrup or sugar in any form. Chips, crackers and baked goods including gluten-free baked goods should also be avoided.

1. Grains

Cereal, crackers, rice, pasta and bread are high in carbohydrates. Even whole-wheat pasta and the new bean-based pastas are high in carbohydrates.

Many “no” foods are packed with health-promoting vitamins, minerals, and fiber but offer a rich source of carbs that doesn’t work on a really low-carb plan — especially one as restrictive as the ketogenic diet.
Ketogenic diet is all about being loyal and strictly following the tips and tricks related to it. Just avoid these specific food products and you will see the benefits of following it.
Source: Author (created on Canva)

2. Starchy Vegetables

Starchy vegetables contain more carbohydrates than fibre. Therefore, they should be limited on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets.

3. High-Sugar Fruits

Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and they contain more carbohydrates.

FruitsMeasurement Net Carbohydrates/NC (Total Carbohydrates/TC)
Banana1 medium24g NC (27g TC)
Raisin1 ounce (28g)21g NC (22g TC)
Dates2 large32g NC (36 TC)
Mango 1 cup (sliced)22g NC (25g TC)
Pear1 medium21g NC (27g TC)
Sugary fruits are an absolute no-no on Keto due to their high carbohydrate levels.
Source: Author

4. Sweetened Yoghurt

Stick to plain yoghurt to limit sugars (carbohydrates). Greek yoghurt is the most ideal as it is higher in protein and lower in carbohydrates compared to regular yoghurt.

Avoid Snacks And Sugars On Ketogenic Diet

Snacks and sugary foods that need to be avoided on Keto include:

1. Juices

Fruit juices, natural or processed, are high in fast-digesting carbs that spike your blood sugar. Stick to water.

2. Honey, Syrup And Any Sugars

Avoid sugar, honey, maple syrup and other forms of sugar, which are high in carbohydrates and low in nutrients.

3. Chips And Crackers

Avoid chips, crackers and other processed, grain-based snack foods, which are high in carbohydrates and low in fibre.

4. Gluten-Free Baked Goods

Gluten-free does not mean carbohydrate-free. In fact, many gluten-free breads and muffins are as high in carbohydrates as traditional baked goods. They usually lack fibre too.

Wrapping Up Your Ketogenic Diet Plans

Now that you know what foods to consume and avoid, you can make an informed decision when deciding what you should put on your plate to complement your low-carbohydrate lifestyle. If you want to take a step further into ketogenic diet, why not visit Bakaytion for more insights?

Zernaish JUNAID

About Zernaish JUNAID

Professional chef, volunteer counsellor, poet, writer, blogger, Zernaish is unafraid to speak her mind, and is full of energy. But beware, her enthusiasm is pretty contagious too.

One Reply to “Ketogenic Diet: Is What’s On Your Plate The New Vogue?”

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