What food is the the ketogenic diet?

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The alternative to the classic diet with low calories and fat has long been known in the medical world: the ketogenic diet. Like all other low-carbohydrate diets that have been so popular in recent years, this diet has a high intake of fats. The foods that are often considered “tasty” such as sweets and grain products are excluded. As a substitute for this food, the diet consists of more protein-rich foods, but also many more foods with fats.

This combination ensures that no carbohydrates are stored in the muscles. The body has to get the energy out of the fat reserves; exactly what you want during weight loss. This process is called ketosis. The result is that you can quickly and efficiently lose fat. To get into ketosis you have to follow a diet with very few carbohydrates. The diet then consists almost exclusively of fats, proteins and green vegetables. The ratio between macronutrients is 30% / 65% / 5% (proteins, fats, carbohydrates), although other ratios with slightly more carbohydrates also work for some. If you do not have much knowledge of the nutritional value of the products you eat, it can be rather difficult to find out what you can eat. In addition, these books can help, with the upper one being the most suitable for the ketogenic diet:

Which food can you eat?

The foods that you eat during the ketogenic diet consist mainly of fish, meat, eggs, cheese, nuts, avocado, oil, cream and many low-carbohydrate vegetables. The vegetables are an essential component in the ketogenic diet and provide the fibers that the body needs. As you can read, many products are completely avoided such as breakfast cereals, rice, potatoes, beans, fruit and sweets. This is because these foods contain a lot of carbohydrates and therefore do not fit in the ketogenic diet. The following can be eaten during the ketogenic diet:

Meat and poultry

ground beefAll types of meat can be eaten during the ketogenic diet. It does not matter if it is baked or steamed. Refined meat products are the exception since they can contain carbohydrates. Fatty meat is recommended such as beef, hamburgers, bacon, lamb and meats such as bacon and bacon. Poultry such as chicken, turkey and duck are suitable for the ketogenic diet. Leave the skin on it because it consists mainly of fat. Make sure you do not eat it breaded. For the rest they may come out of the fryer, from the grill or barbecue or roasted. In the table below you can see which types of meat contain the most fat.

Meat and poultry (100 gr) Kcal Fat (gr) Kh (gr) Protein (gr)
Breakfast bacon 399 37.9 0.4 15,2
Bacon 373 34 0 18
Salami 375 33 0.1 19.5
Chop, pig 196 13.5 0 19
Chicken thigh with skin 213 16.5 0.2 16
Minced meat, half to half 252 20.6 0 17,5
Liver sausage 306 25.2 1.8 18.8
Bratwurst 313 24.5 1.5 22.4
Smoked sausage 322 29.5 5 14.3
Hamburger 272 20 2.5 21

Fish

TroutAll kinds of fresh fish may be eaten. Note the label what the ratio of proteins and fats is. Fatty fish such as salmon, sardines, herring and mackerel are preferred. For example, do not opt ​​for fish with a lot of proteins but few fats such as coalfish. In the table below you can see which fish species contain the most fat.

Fish (100 gr) Kcal Fat (gr) Kh (gr) Protein (gr)
salmon 200 15.7 0 20.2
Herring 216 16 0.5 18
Mackerel 344 30.7 0 18
Tuna, oil can 190 10.3 0 24.5
Sardines, oil can 220 14.6 0 22.5

Dairy products

CheeseDairy products often contain fat, lots of proteins and relatively few carbohydrates. Although you have once learned to opt for low-fat dairy products, you use the full products in the ketogenic diet. For example, most types of cheese are suitable for the ketogenic diet. Some cheeses contain carbohydrates so you can not eat too much. Mayonnaise is also a suitable food for the ketogenic diet. Choose a mayonnaise with as few carbohydrates as possible. The table below shows which dairy products contain the most fat or low carbohydrates.

Dairy (100 gr) Kcal Fat (gr) Kh (gr) Protein (gr)
Whipped cream, unprepared 337 36 2.8 2
Greek yogurt, vol 119 9.5 3.5 4.8
mayonnaise 741 82 2.5 1.7
Cottage cheese, vol 130 9.1 4.3 7.8
Cream cheese 326 32.1 2.5 8
Mascarpone 408 42 4.2 5
Mozzarella 246 16.5 4.6 20
Brie 50+ 338 28 0 22.5
Cheese 48+ 382 32 0 24.5
Parmesan cheese 422 28.5 2 40
Sour cream 185 18 3.5 2.8
Coffee cream 204 20 4 2.8
Butter, half full 343 37 1,2 2.8

Nuts

AlmondsNuts contain a lot of fats and proteins, but also a small amount of carbohydrates. That’s why nuts can be eaten but not too much or too often. Macadamia nuts are probably the most suitable for the ketogenic diet, which contain the most fat and the smallest number of carbohydrates. Peanut butter is also a good option, but again pay attention to how much carbohydrate it contains. In the table below you can see which types of nuts contain the most fat, but also how many carbohydrates they contain.

Nuts (100 gr) Kcal Fat (gr) Kh (gr) Protein (gr)
Macadamia nuts 733 74.5 6.5 9
Brazil nuts 679 67 4.5 14
Pecans 717 72 9.5 8.5
Almonds 609 52 10.4 19.5
Hazelnuts 667 62.5 10.6 14.2

Vegetables

BroccoliDuring the ketogenic diet, most carbohydrates come from vegetables that you eat. Vegetables with low carbohydrates and many vitamins and minerals are preferred. These are for example cabbage, spinach, lettuce and broccoli. In addition, you can eat cucumber and asparagus. In the table below you can see which low- carbohydrate vegetables you can eat.

Vegetables (100 gr) Kcal Fat (gr) Kh (gr) Protein (gr)
Kale 38 0.8 4.8 2.9
Cauliflower 20 0 2.2 1.9
Broccoli 29 0.1 2 3.2
Spinach 15 0.3 0.6 2.5
Lettuce 11 0.2 1 1.3
Bell pepper 26 0 4.5 1
Mushrooms 16 0 0.3 2.7
Yellow onion 36 0.2 6.1 1,2
Blackberries 58 1 8.5 1,2
Raspberries 48 0.5 7.5 1,2

Eggs and other food

EggsEggs are a good nutrient for the ketogenic diet since an egg contains a lot of fats and proteins. Eggs are also easy to store, prepare and use in combination with other foods. In addition to eggs, you also have more products that you can choose from such as Filet Americain and liver pies.

Other (100 gr) Kcal Fat (gr) Kh (gr) Protein (gr)
Eggs 70 5 0.5 6
Liver pate 314 28.3 1.7 14.2
Filet Americain 146 7.4 1.8 18.2

Oil

Oil consists mainly of fats. Oils that can be used in the ketogenic diet are olive oil, coconut oil, linseed oil, sesame oil and MCT oil . Especially the last type of oil is often used to get into ketosis more quickly. MCT oil is more easily broken down by your body and can thus be used as an energy supply.

Example daily schedule ketogenic diet

The eating schedule of the ketogenic diet depends largely on your enjoyment. The diagram below is an example of how a day can look like. In this example, you get about 1500 calories, 70% of which is fat, 25% of proteins and 5% of carbohydrates. It does not look like much, but because you do not eat carbohydrates, the appetite decreases and you can hold out longer without a meal.

Breakfast: bacon and egg

  • 3 or 4 slices of bacon, 50 grams
  • 2 eggs
  • 1 tablespoon of olive oil

Snack: slice cheese

  • 75 grams of cheese

Lunch: tuna salad with olive oil dressing

  • 1 tin of tuna in oil, 125 grams
  • 200 grams of green vegetables

Dinner: salmon fillet with spinach

  • Salmon fillet, 150 grams
  • 200 grams of spinach
  • 1 tablespoon of olive oil

As you can see, the small number of carbohydrates that you get with this schedule comes from the vegetables and cheese. It is then wise not to eat too much cheese, or other snacks with carbohydrates. If you eat too many of these products, it is possible that the carbohydrate intake becomes too high, with the result that you are no longer in ketosis. Fatty fish, fatty meat and vegetables are the basis; what you take with you is yours. A second daily schedule with examples of what you can eat during the ketodieet is shown below.

Breakfast: Cheese omelette

  • 50 grams of cheese
  • 2 eggs
  • 1 tablespoon of olive oil

Snack: macadamia nuts

  • 50 grams of macadamia nuts

Lunch: mackerel salad with olive oil dressing

  • 1 can of mackerel in oil, 125 grams
  • 200 grams of lettuce

Dinner: hamburgers with mayonnaise

  • 2 hamburgers
  • 30 ml mayonnaise
  • 1 tablespoon of olive oil

How you organize your day is up to yourself. Three meals with a snack is an option, but if you prefer to eat six times a day, nobody will stop you. A ketose diet is strict when it comes to what you can eat, but not how often, how much and how late you do this. Freedom but a limited choice of food: that’s how it works with the ketogenic diet. To get an idea of ​​how many fats you can eat during the ketodieet you can use the keto calculator .

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