Hey guys, welcome back!
In this post I’m going to explain what you can eat following a low carb or keto diet. Whilst the principle of Keto (No Carbs & No Sugar) is easy enough to grasp its not always that simple to follow.
To follow this lifestyle successfully you have to be prepared and plan well ahead! Think Benjamin Frankin “If you fail to plan, you are planning to fail”. Once you have your plan in place you will need to prepare to work hard and stick to it.
There are two approaches you can take to begin following Keto depending on how strict you want to be. The first way is to go cold turkey and cut out all carbs and sugar, but be warned it can be extremely difficult especially if you are used to eating a lot of carbs and for most people this would have been the case for years. This is the more traditional way to follow Keto.
If you choose to follow a low carb diet the best way to do this is to gradually reduce the amount of carbs that you consume, you will still see great results but you may find it take slightly longer to see them.
The approach you choose will depend on how quickly you want your body to start using fat as a fuel source. The more you restrict carbs from your diet the faster you will enter ketosis. You need to keep your carb intake low getting them mainly from vegetables, dairy and nuts. Avoid any refined carbs like wheat (bread, pasta & cereals), starch (potatoes, beans & legumes) or high sugar fruit. There are some exceptions to this which we will go over later.
Foods to avoid when following Keto
- Grains – Wheat, Corn, Rice, Cereal, etc
- Sugar – Honey, Fizzy Drinks, Maple Syrup, etc
- Fruit – Apples, Bananas, Oranges, etc
- Tubers – Potatoes, Yams, etc
Foods you can have following Keto:
- Protein – Fish, Poultry, Lamb, Beef, Eggs etc (The fattier the better!)
- Leafy Greens – Kale, Brussel Sprouts, Spinach, etc
- High Fat Dairy – CHEESE (my personal fav food!), high fat cream, butter, etc
- Berries – Raspberries, Blueberries, Blackberries, etc
- Sweeteners – Stevia or Truvia
- Nuts & Seeds – Walnuts, Almonds, Sunflower Seeds, etc
- Other Fats – Coconut oil, Avacado oil, high fat salad dressing, etc
A Link to a more in depth list of foods can be found at the end of this post
Fat : Protein : Carb Ratios
As mentioned before Keto is a low carb but high fat way of eating, the image above shows the percentage of your calorie intake you should aim for from each group. Fats need to make up between 70% – 80% of your calorie intake for each meal so be generous with the healthy fats you are using! Your protein is between 20% – 25% of your calorie intake, as a guide I usually aim for the protein of my meal to be about the size of the palm of my hand. Now obviously we aren’t having any carbs in the usual sense of the word, so when we talk about carbs in this sense we mean your vegetables and fruits. If you have decided going cold turkey isn’t for you then just reduce the portion size of your carbohydrate of choice (rice, pasta, potatoes, etc) that you would normally have until you eventually don’t have any at all.
Remember the lower you keep your carb intake and sugar levels the better your results will be! If you find that throughout the day you start getting peckish try snacking on cheese, nuts, seeds or blueberries to try and keep you going. If you aren’t sure about anything just get in touch and I’ll do my best to help.
Getting into ketosis is the aim of the game with Keto. “How do you do it I hear you ask?!”
It’s really straightforward and I’ll tell you all about it in the next post.
As promised click here for a more detailed list of food do’s and don’ts