Understanding Keto Basics
- The Objective: The keto diet aims to put your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. This is achieved by drastically reducing carbohydrate intake and replacing it with fat.
- Macronutrient Ratios: This is 100% individual and NEEDS to be calculated by a human not an app.
Food Recommendations
- Fats and Oils: Focus on healthy fats from animal sources, oils from avocados, olive oil, coconut oil and MCT oil.
- Protein: Choose high-quality meats like grass-fed beef, free-range poultry, and wild-caught fish. Be mindful of protein intake.
- Vegetables: Leafy greens and above-ground vegetables (broccoli, cauliflower, zucchini) are best.
- Nuts and Seeds: In moderation, be aware of their carb content, as it can add up quickly.
Tips for Success
- Hydration and Electrolytes: Keto can lead to increased water loss. Ensure you're drinking plenty of water and replenishing electrolytes (sodium, potassium, magnesium). Consider supplements.
- Avoiding Keto Flu: The initial transition to keto can result in the "keto flu," symptoms of which include fatigue, headaches, and irritability. Proper electrolyte balance and hydration can mitigate these symptoms.
- Meal Planning and Prep: Planning your meals can help prevent accidental carb intake and keep you on track. Prepare keto-friendly snacks and meals in advance.
- Reading Labels: Become vigilant about reading food labels to avoid hidden carbs and sugars. Many processed foods can contain added sugars and starches.
- Flexibility Within Limits: While strict adherence is crucial, some people may find slightly higher carb limits work for them without impacting ketosis. This requires experimentation and monitoring and I do not recommend this if you are just starting out.
Monitoring and Adjusting
- Tracking Progress: Use methods like blood ketone testing to monitor your state of ketosis and adjust your diet as needed.
- Listen to Your Body: Everyone's body responds differently to the keto diet. Pay attention to how different foods and macronutrient ratios affect your energy levels, hunger, and overall well-being.
Meaty Wonders: A Carb-Free Paradise 😍
- Beef: Think juicy steaks, mouth-watering ribs, and the king of comfort food: ground beef. It’s a meat lover's dream!
- Pork: From sizzling chops to heavenly bacon (because, BACON 🥓), and even sausages, pork's your go-to for happiness.
- Poultry: Chicken or turkey? Why not both? They’re your lean, mean, keto-friendly machines.
- Seafood: Dive into the ocean’s bounty with tuna, salmon, cod, and more. Seafood’s the treasure of the keto sea! 🐟🦐
- Shellfish: Shrimp and lobster are like the fancy cousins at the keto feast. Welcome them with open arms!
Cheesy Delights 🧀:
- Mozzarella & Cheddar: The dynamic duo of the cheese world. They melt, they stretch, they make everything better.
- Ricotta: A freezer hero that's as versatile as your keto recipe book. Hello, keto lasagna!
- Cottage Cheese: Pair it with berries for a quick lunch that won’t kick you out of ketosis. Just keep an eye on those carbs! 🍓
- Cream Cheese: Freezer-friendly and a keto baker’s best friend. Cream cheese does it all, folks!
Veggie-licious Goodness 🌱:
Say goodbye to underground carb bombs (sorry, potatoes 🥔). Your new besties are above-ground veggies!
- Leafy Greens: Romaine, and spring mix are good.
- Zucchini: Noodles who? Zucchini’s your new pasta, and it’s fabulous.
- Avocado: Spread it, dice it, love it. 🥑
- Brussels Sprouts & Broccoli: Pair them with cheese or/and... AND bacon.
- Cauliflower: The chameleon of veggies; it can be anything you want it to be – pizza crust, rice, or mashed 'potatoes'.
- Asparagus: Wrap it in bacon, and thank me later. 😉
Forbidden Fruit? Not All! 🍓
While most fruits are playing hide and seek with your ketosis, here are the rebels you can still hang with:
- Berries: Strawberries, blueberries, raspberries, and blackberries. They’re low in carbs and high in flavor!
Nutty Buddies 🥜:
Nuts are great for snacking, but watch those carbs; they can sneak up on you!
- Low-Carb Heroes: Pecans and macadamia nuts lead the pack.
- Middle of the Road: Hazelnuts & walnuts.
- Tread Carefully: Almonds and pistachios are a bit higher in carbs, so portion control, my friend!
- The ‘Maybe Think Twice’: Cashews are the carb kings of the nut world. Approach with caution!
Fabulous Fats & Oils 🍳
- Butter: Go for the gold with Kerrygold, or any REAL butter. Say bye-bye to spreads or margarine. 🧈
- Olive Oil: Your salad's best friend and a drizzle delight for any dish.
- Bacon/Sausage Grease: The flavour hero! Save it, use it, love it.
- MCT Oil: A ketone's dream. Boosts energy and can be snagged online or in specialty shops - NOT FOR COOKING WITH.
- Mayo: Opt for the good stuff, like the hunter and gatherer types. Rich, creamy, and perfect for dressing up any dish.
Luxurious Liquids 💧
- Double Cream: Creamy, dreamy, and perfect for sauces or a coffee treat.
- Broths/Stocks: Go full-fat! Bone broth is liquid gold for your gut and keto goals.
Snack Attack 🍗
- Pepperoni & Jerky: Plenty of cleans ones out there or make it yourself.
- Homemade Cheese/Tortilla Chips: Get crafty in the kitchen for those crunch cravings.
- Cheese: Because... cheese. 🧀
- Pork crackling: Zero carbs, hero versatility.
Dreamy Drinks 🥤
- Tea & Coffee: Sweeten the deal with stevia and make it creamy with HWC. Add a splash of flavor with coconut oil, MCT oil, but NO sugar-free syrups like skinny crap. its NOT keto.
Sweet Sweeteners 🍯
- Stevia Drops: Sweetness without the guilt.
- Erythritol: Zero carbs, all the sweet joy.
- Monkfruit: Nature’s sweet gift, without the carb comedown.
These is just a few ideas, stay tuned for full lists of what to eat and not to eat.
Remember, Keto Kidz, this journey is about finding what works for YOU. Enjoy the flavours, experiment with recipes, and keep it fun and full of variety. You’ve got this! 🚀💪 Let the keto adventure begin!