Complete Keto Guide

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Anyone who wants to join the ketogenic diet bandwagon must be well-informed and aware of the different menu types to make sure they don’t go astray and out of the keto box. Whether you are a beginner or a pro, it is a must that you keep yourself informed of all the types of food that you can and cannot eat including the way you cook or prepare them.

Most diets focus on lesser intake of carbs and sugar (glucose) and keto is no exception. However, keto diet is considered as a more advanced take on dieting as it involves the process of ketosis, a natural metabolic state that involves the body producing ketone bodies out of fat, and using them for energy instead of carbs.

If you’re wondering what kind of diet dishes will get you to ketosis, it’s probably best to say that there is a lot. Yes, Keto diet can be a bit tedious in terms of meal preparations but to be honest, there is actually a variety of option for you.

“It’s so important to know what foods you’ll be eating before you start, and how to incorporate more fats into your diet,” says Kristen Mancinelli, RD, author of The Ketogenic Diet: A Scientifically Proven Approach to Fast, Healthy Weight Loss, who is based in New York City.

The following are some of the best keto friends you may opt to include in your keto diet menu:

PROTEIN

Grass-fed beef (yes, more of this!)

Fish, especially fatty fish, like salmon

Dark meat chicken

Note:

Keto-friendly animal protein sources include meat, poultry, seafood, eggs and cheese.

Keto-friendly plant protein sources include most nuts and seeds, although some are higher in carbs than others (Eenfeldt, 2018). Occassionaly, one can also take ample amount of bacon and low-fat proteins like skinless chicken breast and seafood like shrimp.

OIL AND FAT

Keto is actually an oil-friendly diet and here are some of your choices:

Avocado oil
Olive oil
Coconut oil
Butter
Heavy cream

Never dive into the margarine or extremely buttery dishes (remember that everything should be taken in moderation). Also voice artificial trans fats as they will prevent you from reaching ketosis.

FRUITS AND VEGETABLES

Avocado (keto best friend).
Leafy greens, like spinach and arugula
Celery
Asparagus

Note: The greens are really leto-friendly but remember to pick the good types of greens.

NUTS 

Walnuts
Almonds
Flaxseed and chia seeds
Avoid nut mixes (trail mixes) and sweetened or coated nuts.

SEAFOOD

Fish and shellfish are very keto-friendly food. Salmon and other fish are rich in B vitamins, potassium and selenium, yet virtually carb-free (Spritzler, 2018).
Salmon, sardines, mackerel and other fatty fish are very high in omega-3 fats, which have been found to lower insulin levels and increase insulin sensitivity in overweight and obese people(Spritzler, 2018).

DAIRY 

Plain Greek yogurt
Cottage Cheese
Egg
Yogurt and Cheese are proven to have helped decrease appetite and promote feeling of fullness (Tremblay et.al, 2015).
Eggs on the other hand, are one of the healthiest and most versatile foods on the planet.One large egg contains less than 1 gram of carbs and fewer than 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle (Spritzler, 2018).

In terms of dishes, there is a variety of ways on how one can actually spice up his/her keto diet menu. Whether you want a hearty breakfast meal or a tasty serving for dinner, you’re sure to find ways to complete your daily dining experience. Some of these dishes include:

  1. Scrambled eggs
  2. Beef Salad
  3. Pesto chicken
  4. Cheese roll ups
  5. Omelet
  6. Meat Pie
  7. Spinach frigate
  8. No-noodle chicken soup
  9. Avocado with bacon salad (add cheese for extra kick)
  10. Smoke salmon
  11. Baked tortilla with cheese toppings
  12. Quesadillas
  13. Baked cabbage
  14. Roasted Beef
  15. Coconut porridge
  16. Egg muffins
  17. Cauliflower rice
  18. Caesar Salad
  19. Classic Bacon and Eggs
  20. Salmon-filled avocados
  21. Prosciutto-wrapped asparagus (option to add goat cheese)
  22. Rib-eye steak with some greens
  23. Fish casserole (use a fish type that is rich in omega-3 and protein)

There can be a lot more options and one can really be creative when preparing menu for a keto diet.

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