Starting a keto diet? Wondering what you can and cannot eat? What is keto food?
Here is a guide which will show you what you can and cannot eat while you are on a keto diet.
If you are new to a keto diet, a keto diet is a low carbohydrate, high-fat diet. Many people choose this diet because of the ability to lose weight quickly if done correctly. You create ketones in your liver then turn it into energy and burn the fat you are consuming. We also done our research for the top benefits about ketogenic diet.
Table of Contents
Below I will talk about the keto diet food you can eat on your new diet. I will go through specific food groups and specific keto diet foods. I will then finish with some tasty meals, for breakfast, dinner and to snack on to stop the cravings, and the keto diet ingredients they have in them.
In general, when undergoing a keto diet, you will be sticking to the following food groups.
This will be the of your calorie intake, as fats are vital to our bodies. It is all about choosing the right fats to consume, however. The three fats you should consume are saturated fats, monosaturated fats and polyunsaturated fats. Trans fat and processed polyunsaturated fat, such as margarine should be avoided at all costs.
When eating poultry is better to try to eat darker meat than the white meat, darker meat is much fatter. Red meat, on the other hand, most of it is good for you, food like burgers and rib eye steak offer a great deal of protein. Again, be careful and moderate your protein levels as over-consumption will lead to lower levels of ketosis.
Do not rule out eating vegetables grown below ground, however, they can be eating in moderation because of their high carb count. An example is to use half an onion when cooking to add some flavor to your food.
Raw and organic dairy is the dairy products you should aim to eat if you can. Higher processed having 2x-5x more carbs than organic dairy. Choose full fat and avoid low fat or fat-free to increase carb intake. However, always remember to monitor your carb intake, the more carbs in the product the less you can consume.
A great snack food, as the right nuts have high-fat levels and low carb rates, like Brazil, hazel and pecan nuts. Avoid if you have a nut allergy but there are substitutes for nuts in the form of seeds. An example of this is almond flour being replaced with sunflower seed.
If you are not a big water lover, there is also flavored water, diet soda and coffee and tea without sugar or anything fancy in them. They have to be plain. Alcohol is not completely of the table, you will be glad to know as well. Keto drinks include light beer, dry white and red wine and liquor so you still have fun on a night out.
Sticking to the food groups outlined, you will be able to get the most out of your keto diet.
Generally, more ‘’real’’ food is better for you.
When starting a keto diet, the first meal you will likely encounter is breakfast, the first meal of the day, and some say the best meal of the day - Thought that has been disputed by several scientists.
Many people avoid breakfast when on a keto diet, as they wait until they become breakfast but that does not have to be the case. Having breakfast allows you to start your day with something rich protein and healthy.
As mentioned before, processed cereal is off the cards, so here are some alternatives to cereal, along with their keto ingredients if you are missing your cereal.
( 121 calories, 2.5g of net carbs, 20g protein and grain free )
Whip two egg whites until they are stiff. Use a hand mixer, an egg beater, or I whisk if you want an arm workout. Next, use your stiff peaks, stir it into the coconut flour, milk of choice, not fat-free or low fat, baking powder, sweetener, and either one whole egg or one egg white. It just depends on how much fat you want in your waffles. After, you have been stirred it to perfection, heat up your waffle iron and grease or spray it with nonstick spray. Pour in the batter, and cook in the waffle iron until browned, for only 3-4 minutes then finally pull it out. Put any keto food on top as desired then eat!
Below is a recipe for if you have a little bit more time in hand and are not allergic to nuts. The almond can be replaced through.
Grab a big bowl and mix together the almond meal, raw hemp seed, flax seed meal, nutritional yeast, baking powder, salt and spike seasoning (if using). In a different smaller bowl, beat the eggs and stir in the cottage and sliced green onions. Next, stir the wet ingredients into the dry ingredients until they are well-mixed. Scoop the mixture into the sprayed muffin cups until they are nearly full. Cook at 375F/190C for about 30 minutes, or until the muffins are firm and browned. Serve piping hot.
Just because you are on a keto diet, does not mean you still cannot continue having great meals. Before you start reading about the delicious dinners, while being on keto diet you'll need good supplements. We reviewed the Kegenix Prime Weight Loss Supplement that would help you kickstart the ketosis.
There are over fifty keto recipes in the world to choose from, so there is hundred per cent chance you will find the right recipe for yourself. Keto diets are mostly about showing mindfulness before when you are choosing what to eat, ideally going for healthy fats and low carbs.
Here are three of the many keto dinner recipes to get you on your way to reaching ketosis and what better way to start with then a pizza recipe.
First, Sauté the chicken in a skillet over medium heat until done. Remove it, and set aside. Next, add garlic and xanthan gum, xanthan gum is not as expensive as it sounds, to the skillet and bring to boil. Reduce to simmer when the sauce begins to thicken. Bring the spinach into the mix by folding it and cooking until it is wilted. After, spread the sauce or spinach mixture onto your cooked pizza crust, spread your chicken and shredded cheese on top. Bake for five minutes until the cheese is melted. If your oven is not still hot after making the dough or pre-heated bake for 10 minutes instead. Finally, allow cooling then serve.
A really easy recipe to follow. Pre-heat the grill to medium or even to broil on high. Follow this up by, using a small bowl combine cream cheese, cheddar cheese, garlic powder and diced jalapeños. Next, combine meat, salt and pepper and the minced onion. After, divide meat into four even slices (7oz each). Take ¼ of the cream cheese mixture and squash it into a pancake shape. Wrap your desired meat around the cheese, turkey or beef, making sure the mixture is completely covered. Sprinkle each burger with a little bit of olive oil.
To Grill: Grill the burgers for 6-7 minutes flipping them to cook both sides until the burger is cooked through. If cooking with turkey, the temperature should reach an internal temperature of 165 degrees and beef should reach 160 degrees F.
To Broil: Cover the pan in foil and place burgers above for approximately 6’’ from the boiler. Broil for 5-6 minutes on each side until completely cooked. Depending on the meat use, refer to the temperature signatures above.
Start by pre-heating the oven at 350F (180C). With a chopping board begin to chop the olives and pistachios finely and pour into a small bowl. Add a drop of olive oil to the bowl and stir well to combine. Put the fish on a baking tray, while spreading the olive mixture around and between the fillets. Using a separate baking dish, put the tomatoes on and add salt, pepper and thyme to them then sprinkle with olive oil. Cook both the tomatoes and fish for 15 minutes until the fish is non-transparent. Finish it off with dill and then serve.
They are also various small snacks you can enjoy alongside your meals mentioned, such as sugar-free peanut butter, guacamole and pork rinds.
There is everyone you need to know about what you can and cannot eat on a keto diet with some mouthwatering meals to try as well. You now know a lot of more keto diet ingredients to use while cooking and keto foods which will hopefully help you stick to a keto diet. Going on a keto diet has never been easier or tastier.
Below is a bonus recipe, because after dinner you will need something sweet in your life.
Toppings: ½ cup fresh raspberries or fresh blueberries or fresh strawberries .1 cup heavy whipping cream
Grab a medium sized bowl, add eggs, cottage cheese and ground psyllium husk powder and mix them all together. Let it sit for 5-10 minutes so it thickens. Heat up the butter or oil in a non-skillet. Next, fry the pancakes, starting from low, and building up to medium for 3-4 minutes each side. However, avoid making them too big as it will make them hard to flip. In a separate bowl add a cup of heavy whipping and whip it until soft peaks form. Finally, serve the pancakes with the option of whipped creams and berries to top it all off.
EHI Primary Care is run by Cathy, a 20-something fitness guru and yoga enthusiast. This is my blog, where I cover all sorts of topics around my healthy lifestyle.