Should you try the Keto diet? Part 2
Part 2: What can you eat while on a ketogenic diet? And what should you avoid?
There are several versions of the ketogenic diet, including:
- Standard ketogenic diet (SKD): This is a very low-carb, moderate-protein and high-fat diet. It typically contains 75% fat, 20% protein and only 5% carbs.
- Modified ketogenic diet (MKD): This diet is very similar to the SDK with more choices in vegetables, allows lentils and chickpeas and contains: 70% fat, 20% protein and 10% carbs.
- Cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
- Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
- High-protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein and 5% carbs.
However, only the standard, the modified and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.
The information in this article mostly applies to the modified ketogenic diet (MKD), as it’s the Keto diet offered by Nutrichef. Although many of the same principles also apply to the other versions.
What can you eat?
Here’s a short list of what you can eat on a keto-friendly diet:
A larger amount of high-fat foods, such as:
- coconut and coconut milk or oil
- olive oil and any other oil
- nuts and nut butters
- egg yolks
A moderate amount of protein, such as:
A tiny amount of low-carbohydrate vegetables, including:
- leafy greens
- brassica veggies including broccoli, cauliflower, Brussels sprouts, and cabbage
How much should you eat of this food?
To help with this question, please check the below infographics.
The three infographics are based on a daily consumption of 1200 Cal. following the modified keto diet (MKD), which should be distributed as follows:
1st infographic is to give you an idea of what 30g of carbs looks like. The calories shown are per average serving or per quantity needed for 30g of carbs.
2nd infographic: The keto diet allows 60g of protein daily. The infographic shows 30g of protein as that’s usually a portion for one meal. For the calories you will notice either by average serving or for the quantity recommended.
Whether to include lentils and chickpeas into the keto diet is the subject of controversial discussion.
3rd infographic: The keto diet allows 93g of fat daily (based on a 1200 Cal. diet). The infographic shows 30g of fat as that’s usually a portion for one meal. For the calories you will notice either by average serving or for the quantity recommended.
Foods to Avoid
Any food that is high in carbs should be limited.
Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:
- Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
- Fruit: All fruit, except small portions of berries, such as strawberries.
- Beans: Peas, kidney beans, etc.
- Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet products: These are highly processed and often high in carbs.
- Some condiments or sauces: These often contain sugar and unhealthy fat.
- Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
- Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
- Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
A Sample Keto Meal Plan For One Week
To help get you started, here is a sample ketogenic diet meal plan for one week. All the ingredients can be found in Bangkok, but be prepared, the keto diet can be more expensive than most other popular diets.
If you need help finding the ingredients for the below meal plan, please contact Nutrichef.
- Breakfast: Bacon, eggs and tomatoes.
- Lunch: Chicken salad with olive oil and feta cheese.
- Dinner: Salmon with asparagus cooked in butter.
- Breakfast: Egg, tomato, basil and goat cheese omelet.
- Lunch: Almond milk, peanut butter, cocoa powder and stevia milkshake.
- Dinner: Meatballs, cheddar cheese and vegetables.
- Breakfast: A ketogenic milkshake
- Lunch: Shrimp salad with olive oil and avocado.
- Dinner: Pork chops with Parmesan cheese, broccoli and salad.
- Breakfast: Omelet with avocado, salsa, peppers, onion and spices.
- Lunch: A handful of nuts and celery sticks with guacamole and salsa.
- Dinner: Chicken stuffed with pesto and cream cheese, along with vegetables.
- Breakfast: Yogurt (without sugar added) with peanut butter, cocoa powder and stevia.
- Lunch: Beef stir-fry cooked in coconut oil with vegetables.
- Dinner: Bun-less burger with bacon, egg and cheese.
- Breakfast: Ham and cheese omelet with vegetables.
- Lunch: Ham and cheese slices with nuts.
- Dinner: White fish, egg and spinach cooked in coconut oil.
- Breakfast: Fried eggs with bacon and mushrooms.
- Lunch: Burger with salsa, cheese and guacamole.
- Dinner: Steak and eggs with a side salad.