Being on a ketogenic diet isn’t the easiest thing, mostly when you do not know how to combine your meals; it is advisable for one to calculate carbs and calorie intake. For a beginner on the diet, sticking to eating below 20% of carbohydrate will help achieve much weight loss in no time, however, if you are on maintenance, 50% carbohydrate will be suitable for you.
CLASS OF FOOD AND THEIR EXAMPLES
Dairy products eaten on a ketogenic diet are high in fats but it is easy to overeat them which is why knowing the number of carbs in your intake is important. Dairy products like cheese, yogurt, butter etc.
Organic, pasture-raised and grass-fed meat is best to feed on while on the ketogenic diet; eating them moderately is allowed since they do not have sugar embedded in them. It is also important to note that too much protein on a low carb diet is not a good thing as it can stall your progress on the weight loss part. Examples of foods high in protein are Bacon, Pork Chops, Chicken, Ground beef, Liver, Almond butter etc. It is important to note that protein should be eaten in moderation.
Fats and Oils:
Fats are important to our bodies during a ketogenic diet but they can be dangerous if you do not feed on healthy types of fats. Examples of fats and oils to be are Butter, Coconut oil, Lard, Olive oil, Macadamia nut oils, Tallow (i.e. Animal fats), Palm oil etc.
Vegetables and Fruits:
Vegetables are also an important part of the ketogenic diet. Some vegetables and fruits are high in carbohydrate so it is better to cut them off your meal especially as a beginner on the ketogenic diet. Examples of vegetables which are advised to be eaten on this diet are Spinach, Kale, Cabbage, Okro, Cauliflower, Berries, Lemon, Lime, etc.
Vegetables grown underground are to be eaten in moderation; you should be careful about the quantity of carbs in them (such as Onions). For beginners, it is advisable you eat spring onions instead of normal onions you see around.
Water and Beverages:
No human can exist on earth for a long period of time without drinking water. While on a ketogenic diet one can become so dehydrated most especially for beginners which is why it is recommended to drink at least 8 glasses of water in a day. Alcohol and Soda drinks are to be avoided on this diet because they are high in carbohydrate. Examples of Beverages allowed on this diet are Coffee, Tea, Coconut /Almond Milk, and Broth, etc.
|Ketogenic Food Source||Calories||Fats (g)||Net Carbohydrate(g)||Protein (g)|
|Chicken thigh (4oz)||250||20||0||17|
|Chicken Breast (4oz)||125||1||0||26|
|Salmon/Tuna also known as Titus (4oz)||236||15||0||23|
|Egg (1 large)||70||5||0.5||6|
|Almond butter (2 tbsp.)||180||16||4||6|
|Spinach also known as EfoTete (6oz)||24||0||1||3|
|Green Bell pepper (6oz)||33||0||5||1|
|Green Beans (6oz)||26||0||4||2|
|Baby Mushrooms / Olubeje(6oz)||40||0||4||6|
|Heavy cream (1oz)||100||12||0||0|
|Greek yogurt (1oz)||28||1||0||3|
|Mayonnaise (1 oz)||180||20||0||0|
|Cream cheese (1oz)||94||9||1||2|
|Brazil Nuts (2oz)||373||37||3||8|
Follow the above nutritional table and it will be easy for you to calculate your 1500 calories intake per day for your ketogenic diet.