Following a Ketogenic Diet
Following a ketogenic diet is relatively simple, so long as you remember that it’s high in fat, moderate in proteins and low in carbs. The fewer carbs you consume, the faster you will enter into ketosis so as long as you keep your level of daily carbs between 20g and 50g per day, you’ll be OK.
However, one place where people tend to trip up on the keto diet is when they realize that carbs are not just bread, pasta and rice. In fact, carbs are found in many foods and even sneak into fruit, vegetables and legumes. Because of this, people often find it easier to thoroughly research keto-friendly foods before hand and have a meal plan that they can follow. To give you an idea of what to eat on the keto diet, we’ve lined up some of the most common foods you’ll be consuming:
Meat: ham, sausages, poultry, red meat and steak
Fatty fish: salmon, tuna, mackerel, herring, trout
Eggs: the best are pasteurized or omega 3 whole eggs
High fat dairy: butter, full-fat milk and cream, unprocessed cheeses such as mozzarella, blue cheese, cream cheese, cheddar and goat cheese.
Leafy greens: spinach, kale, bok choy etc
Above ground vegetables: such as broccoli, eggplant, zucchini, cauliflower, tomato, onion, bell peppers
Berries: the only fruit you can consume on the keto diet are low glycemic impact berries such as blueberries and raspberries
Avocados and olives
Nuts and seeds: walnuts, cashews, macadamia, flaxseed, chia seeds, etc.
Healthy oils: extra virgin olive, coconut or avocado
Low carb sweeteners and seasonings: salt, pepper, stevia, herbs and spices
Keto-friendly Grocery Products & Convenience Foods
Naturally, using fresh and whole foods is the best option for eating on the keto diet, but sometimes time just doesn't permit cooking absolutely every meal or snack from scratch. That's where convenient keto friendly grocery products can come in.
There are a number of delicious snacks, bars, crackers, and even ready-made foods and frozen foods that can be found at Co-op. Foods can save time but also ensure you are more easily able to stick to your keto diet.
Getting started with a new diet can be daunting and it’s always best to take the time to plan, prepare and discuss with your nutritionist before beginning. The keto diet can be hugely beneficial for your overall bodily health if carried out properly and, unlike other diets, it doesn’t feel too restrictive.