All About Keto - Part Four: What to Eat

All About Keto

Part Four: What to Eat on a Ketogenic Diet

All About Keto - What to Eat

As with any health-promoting diet, the ideal food groups are highly un-processed foods as close as natural as possible. With that said, there are specific foods to steer clear of and others to embrace if you want to promote a ketogenic state. Remember, the goal is to keep net carbs at below 30g per day. For optimal ketone levels, you want to keep fats high, protein moderate-to-low and carbs as low as possible.

Foods to Stay Away From

Any high carbohydrate foods, which include foods such as breads, rice, pasta, potatoes, candies, chips, chocolate and most fruits should be avoided. Any of these foods in a normal quantity will knock you out of ketosis. Don’t forget sugar-sweetened drinks such as lemonade, iced tea and smoothies; as well as many alcohols.

Foods to Eat

Now that the ‘don’ts’ are out of the way, let have a look at the ‘do’s’ in the ketogenic diet. Natural fats from butter, olive oil, avocados and coconut oil are a must, and foods higher in fat and low carb such as cheeses, meats, fish and eggs are all vital parts of a successful ketogenic diet. Nuts are often a great choice, but be careful as many nuts are higher in carbs (such as cashews and almonds), so go for macadamias, Brazil nuts and walnuts if you have the option. Many vegetables are fine as well, but go for fibrous vegetables such as cauliflower, broccoli, squash, cabbage, cucumber, olive, lettuce and eggplant for best results.

What to Drink

Stay away from any sugar-sweetened beverages, including juices, milkshakes and smoothies and you’ll be on the right track! Go for teas, coffees and water primarily, with the occasional red wine or straight spirit (vodka, gin, scotch etc.) and you’ll be on the keto path.

Some Sample Meals

While it can be initially difficult to eat ketogenic, there are plenty of meals you’ll normally eat at a restaurant or at home that fit the criteria above. Some examples might include:

- Bacon + Eggs
- Grilled Salmon + Green Salad with Vinaigrette
- Avocado, Cheese and Steak Salad
- Thai Coconut Chicken Curry
- Beef Stroganoff

Keto Salmon Keto Bacon + Eggs

 Keto Green Curry Keto Beef Stroganoff

These are just a few commonly-eaten dishes that can very easily be made keto-friendly (usually by removing the side dish of rice or pasta). Be creative, and use spices and herbs liberally for flavours!

Next up: Is a Ketogenic Diet Healthy?


Protein King's All About Keto Series

Part One: What is Ketosis?

Part Two: How to Know if You're in Ketosis

Part Three: How do you Get into Ketosis?

Part Four: What to Eat on a Keto Diet

Part Five: Is the Keto Diet Healthy?