A Quick Guide for Ketogenic Meals

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A Quick Guide for Ketogenic Meals

The ketogenic diet concentrates on taking in plenty of fat compared to carbohydrates. By radically reducing the consumption of carbs, the body then turns to using fat for fuel rather than acquiring energy resources from carbohydrates. This leads to ketone production, from where the diet system gets its name.

When beginning a ketogenic diet, acquiring an organized meal plan is important to help you remain in ketosis. This is a strict diet; thus, it is advised that you should always talk to your doctor first before embarking on the diet. Here is our:

Quick Keto Diet Guide

For the best summary of exactly what you should be eating check out our:

Ketogenic Diet Checklist and Infographic

Diet Strategy

Prior to making a particular meal plan, it is crucial to comprehend ketogenic diet strategies so you can make well-versed choices when it comes to selecting food items to include in the plan. Usually a keto diet will include a 3 to 1 ratio of fats to carbs and protein. This means for each 3 grams of fat that you consume, you should only consume 1 gram of combined carbs and protein.

What this means is that roughly 75% of your calories should come from fat and 25% from protein and carbs. Generally only 5% should come from carbs.

 

Ketogenic Diet Food Ratio

 

This diet is very specific to individuals and you need to find what works for you. The secret is to keep your carbs down to less than 20 net grams, but do not cut them out all together.

Keep Carbs Low

The simplest method to stick to a ketogenic diet is to select foods that include little to zero carbs, which basically translates to a diet free from sugars, starches, fruits and dairy products that are high in sugar like flavored yogurts and milk.

Ketogenic Meals

Breakfast

For breakfast, food items like cereals, juices, and bread are not included in the ketogenic diet.

Thus, you need to be resourceful in terms of creating your menus.

Scrambled eggs served with cheese like cream cheese and smoked salmon are wise choices, while omelets cooked in butter or olive oil with a bit of cheese and mushrooms are also appropriate. You can also have mackerel, or sardines with spinach sautéed in butter.

Lunch

For lunch, you can have a sandwich by including protein like tuna or chicken wrapped in lettuce leaves. You can supplement the rolled lettuce and chicken sandwich with a few slices of tomatoes and peppers as well, or try having a green salad topped with cooked salmon or beef.

Dinner

A ketogenic dinner then again means no more than 10 grams of net carbs.

Options for meals include steaks with greens like spinach, or pork chops with a side of greens, or roast chicken with sprouts or broccoli.

Make sure that you have lots of non-starchy vegetables in there to maximize your fiber intake.

If you want more fat in the diet, you can supplement your meal by cooking the protein or veggies with additional olive oil or melt butter over your cooked veggies.

Snacks

When it comes to snacks, good options include berries like raspberries and strawberries with heavy clotted cream.

You can also opt for string cheese, hard cheeses, salmon and mackerel, or olives.

Nuts like walnuts and macadamias are also good. Nuts are wise choices, but all nuts are not created equally when it comes to carbs.

In Summary

Watch the video for a quick summary of what you should and shouldn’t be eating and why…

 

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