17 foods commonly taken on a Ketogenic diet
Get to know the common foods you'll be eating while on Keto
Are you thinking about trying out Keto diet but you're not sure where to start? Well, essentially a Keto diet is a low carb high-fat diet that is similar to the Atkins. Basically, what you're trying to do is to retrain your body to run on fat instead of carbohydrates. As a result, your body will turn into a fat burning machine which helps you to lose weight. To get yourself into ketosis here are some examples of food to eat when kick-starting keto diet plan for beginners.
Keto diet plan for beginners
Egg is a super cheap and fast way to have your proteins! Have them boiled, scrambled, sunny side, poached or baked into cloud bread, it's really up to you. But the best part is that no defrosting is needed and your meal can be ready in minutes! Get the best by buying either organic or free range eggs.
2. Meat and poultry
Another great source of protein is lean meat, even if fatter cuts are encouraged. But do bear in mind that consuming large amounts of animal fat can raise cholesterol levels. So stick to lean meats and opt for healthier fats.
3. Leafy vegetables
The biggest mistake you can make when putting together a keto diet plan for beginners is not adding enough greens. Large amounts of leafy greens are crucial for increasing potassium and also maintaining overall gut health.
Avocados are extremely high in fat which makes them perfect for the ketogenic diet. Adding avocados into your diet is a far healthier fat alternative to animal fat options. Let's not forget that avocados are a great source of fibre.
Now you have the perfect excuse not to shy away from cheese! High in fat and low in carbohydrates, cheese is perfect for Keto diet and are super delicious. But remember to stick to natural cheeses and stay away from processed ones. Cheese should also be enjoyed in moderation because you can easily get carried away when eating it. At the end of the day, it still rolls down to your average daily caloric intake. Eat more than that every day and you'll only put on more weight.
6. Butter and cream
When starting out in your Keto diet plan for beginners, butter and cream will be your best friends especially when it comes to having coffee. Because milk contains carbohydrates, it could kick you out of ketosis. Instead, you are encouraged to use cream, or alternatively, you can also add butter and coconut oil to make a bulletproof coffee.
Quick to prepare and rich in vitamins as well as omega-3 fatty acids, all seafood are an excellent source of minerals.
8. Plain Greek yoghurt
Unsweetened full-fat Greek yoghurt is healthy and high in protein which will keep you full for a lot longer. But they do contain carbs, so when taking it as it is or adding it into your cooking, remember to do practise moderation.
9. Olive oil
Use them for cooking or for dressing your salads. You're not only limited to butter, lard and coconut oil. Choosing a healthy oil like olive oil is good for you too.
10. Nuts and seeds
Although you shouldn't take too much — a handful at most, especially when you're feeling peckish in between your meals.
Fruits are a no go because most of them contain high amounts of sugar. However, berries are an exception if you take them in small amounts because of their lower sugar content.
12. Virgin coconut oil
When trying to tide yourself over to the next meal, you can try having a spoonful of coconut oil, or add it to baked goods or added to a bulletproof coffee like mentioned above.
13. Shirataki Noodles
Known as the miracle noodle, the Shirataki noodles are almost zero calorie and zero carbs. Perfect for replacing your favourite noodle dish, they are 97% water, 3% fibre with traces of protein, fat and calcium.
14. Coconut flour
Even though people tend to use almond flour when baking, coconut flour actually works out to be cheaper and more cost effective. Coconut flour is far more absorbent in comparison to almond flour which is why you end up using less. But for the best texture, you are encouraged to use a mixture of both.
15. Coffee and tea without sugar
And not just green tea. In fact, you can have any tea or coffee provided you take them sans milk and sugar. However, do limit yourself to one cup a day if possible. Even though caffeine is a great hunger suppressant, too much of it can also kick you out of ketosis.
16. Dark chocolate or cocoa powder
Thankfully dark chocolate and unsweetened cocoa powder are allowed when on keto. Just make sure to purchase dark chocolate with a minimum of 70% cocoa solids. The higher the better. You can add this to keto friendly desserts or enjoy them on its own. Just remember not to go overboard and wolf down a whole lot of it.
17. Sugar replacement
For those of you who can give up sugar completely, there's no need to introduce natural sweeteners. But if you ever miss the taste of your favourite brownies for instance and want that kick of sweetness minus the carbs then try adding stevia, erythritol or even monk fruit sweetener.
At the start, you might think that you won't survive the Keto diet plan for beginners when you have to give up carbs. Do not be discouraged as your body will need time to adapt.
The ketogenic diet is known to increase toilet visits and reduce water retention. So to maintain balance and avoid dehydration, always remember to up your electrolytes by adding salt and lemons into your water!