Volumes could be written about the ketogenic diet, but suffice it to say that the idea is to drastically reduce carbohydrate intake and increase fat intake. This forces the body to get energy primarily from fat rather than glucose. You can easily try to calculate the exact figures yourself using online macro calculators.
Yes, there are some ingredients in the ketogenic diet that need to be abandoned, but the ingredients that are allowed and even recommended are many and varied. Here are the six most important ingredients:
1. Meat
Any meat is excellent to eat, from poultry to lamb and beef. Preferably buy unprocessed meat, it is much healthier. Remember, the keto diet is all about high fat intake and moderate protein intake. Since meat is relatively high in protein, there is no need to overdo it.
2. Fish, seafood
Excellent sources of nutrients, especially fatty fish such as salmon. For those who might be concerned about the possible presence of mercury or other toxins, choose fish that float a little lower down the food chain, such as sardines, mackerel and herring.
3. Low carbohydrate vegetables
Many people find that they eat more vegetables on the ketogenic diet than before, because they replace the pasta, rice, potatoes and other foods they used to eat. Try to eat vegetables that are as low in starch as possible, such as artichokes, asparagus, carrots, celery and aubergines. Both frozen and fresh are easy to work with.
4. Cheese
Cheese lovers will be rejoicing, because cheese is a low-fat, low-carbohydrate food that fits perfectly into a keto diet. Cottage cheese, cream cheeses, feta, goat cheese, mozzarella, parmesan, I could go on and on with the delicious options.
5. Eggs
Eggs are rich in antioxidants, B vitamins, protein and minerals, and they activate the hormone responsible for feeling full and even stabilise blood sugar levels! To tie this in with our first point, a steak tartare with egg yolk is the most nutritious meal possible, and it's delicious too.
6. Nuts, seeds
They are full of fibre, fat and protein, but low in carbohydrates. Of the oils, olive oil and coconut oil are the ones most recommended for ketogenic dieters.
(source: chefspencil.com)
