Now that we defined the ketogenic dietLet's get down to business. What foods should you eat to stay in shape? ketosis ? And which ones, at the very least, should be favored if we want to moderate carbohydrates for the benefit of lipidsas part of a balanced diet low-carb soft?
The answer is very simple: choose foods with as few carbohydrates as possible. In fact, the most important ketogenic is do not exceed 20 to 30 grams of carbohydrates per dayso that the body synthesizes these famous ketoneswhich will be the alternative fuel to glucose.
This content is part of the guide Blooness, the guide to the ideal human diet, the summary of which you can find here 🌱🥑
Counting your macros can be one way of streamlining your meals. But to keep things simple, just choose the foods recommended for the ketogenic diet, and don't overeat. proteins - we'll come back to this - and everything should go smoothly.
Fatty meats
If you're not a vegetarian, you should choose unprocessed meats and avoid sausages and cold meats, which often contain preservatives and sugars. Since the aim is to eat fatty foods, avoid lean meats such as chicken breast, and prefer fatty meats:
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- Steak 15% MG
- rib steak
- lamb
- pork
- chicken leg or wing
But be careful, you'll have to lift your fangs on the meat, as too much protein can take you out of ketosis. As a reminder, macros in the ketogenic diet must be 80% of fat, 15% of protein and 5% of carbohydrates.
Oily fish and seafood
Small, fatty wild fish should be preferred. The top fish on the ketogenic diet are as follows:
- Mackerel
- Salmon
- Eel
- Sardines
- Herring
Plus, it's perfect timing, small oily fish are rich in omega-3s.
Organic eggs
You can eat eggs in any form: hard-boiled, omelette, fried, with various seasonings (vegetables greens, spicescheese), but always organic, blue-white-heart label if possible.
Chickens fed with toxic products will lay eggs full of toxic products. Avoid them!
Oils and fatty sauces
Use fat for seasoning and cooking whenever possible.
- Clarified butter (Ghee)
- Virgin olive oil
- Macadamia oil
- Goose/duck fat
- Coconut oil
- Oleic sunflower oil (not to be confused with simple sunflower oil!)
- Butter
- Rapeseed oil
As a reminder, I had listed the top fats for cooking..
Green vegetables
All types of cabbage, such as :
- cauliflower
- broccoli
- Chinese cabbage
- Brussels sprouts
More generally, all vegetables that grow above ground:
- Asparagus
- zucchinis
- eggplants
- olives
- spinach
- mushrooms
- salad
- lawyers
- onions
- peppers
- tomatoes
Since the ketogenic diet eliminates starchy foods, the positive effect of this diet is that its practitioners tend to replace starchy foods with vegetables. As a result, they eat far more vegetables than before. But remember, vegetables are packed with nutrients that protect the body and aid digestion.
You can cook the vegetables in fat, then add them to your salads, seasoned of course with lots of olive oil. Your meal will be colorful, keto-friendly and resolutely healthy.
Certain dairy products
Dairy products are one of the most divisive foods in the community. keto. But before we go any further, everyone agrees that it's best not to consume the low-fat milk and yoghurt touted by the food industry.
For the rest, whole dairy products are consumed by many practitioners of the ketogenic diet:
- whole cream (40% MG)
- Greek yogurt
- full-fat cheeses: Comté, cheddar, Roquefort, Gorgonzola, Beaufort, Cantal, Emmental, Bleu d'Auvergne, Brie, etc.
- ideally sheep's or goat's cheese
However, dairy products are controversial. Some specialists point the finger at them because they contain casein, which could block the transition to ketosis..
If you're a fan of cheese and can't give it up, eat it in moderation, preferably in the morning, according to the principle of chrono-nutrition (but we'll come back to that later).
Finally, choose raw-milk sheep's or goat's milk cheese, which is more suitable for cheese-making. blue-friendlythan cheeses made from cow's milk.
Certain nuts, in limited quantities
Like dairy products, nuts are the subject of much debate. However, one thing is certain: when it comes to an aperitif, it's always healthier to nibble on almonds than potato chips.
Here are the nuts to choose from, from the least carbohydrate-rich to the most. The first 3 are preferable, the last 3 much less so:
- Pecan nuts
- Brazil nuts
- Macadamia nuts
- Nuts
- Hazelnuts
- Almonds
On the other hand, here are the snacks to avoid in terms of snacking, too rich in carbohydrates, despite appearances:
- Pistachios (a legume)
- Cashew nuts
Berries, in limited quantities
Visit strawberries, raspberries, blueberries, redcurrants are tolerated on the ketogenic diet, as they contain few carbohydrates. For those who prefer it, they provide a fruity dessert.
Next chapter: What to drink on the ketogenic diet
Previous chapter: LCHF or Keto, which to choose?
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3 Responses
Hello,
I've read your information and it's very interesting and well explained... By the way, I'd like to know if this diet is beneficial for people who are overweight?
Hello,
it's probably the most effective diet for losing weight, for the main reason that it considerably reduces the sensation of hunger in general, and particularly for anything involving fast sugar. On the other hand, there are many accounts of people who ended up stopping the diet and putting on weight again by re-feeding themselves with sugar. That's why I recommend replacing the pleasure brought by sugar with another activity that brings you the same intensity of pleasure, to avoid relapse from a psychological point of view.
Yes, that's exactly what it's designed to do, and it works just fine.