Ketogenic Diet
I found that a lot of you were interested in the ketogenic diet. I explained what that was a few weeks ago, and here are some more specifics about what to eat.
Go through the pantry, fridge, freezer, and secret stashes under the bed, and get rid of foods with any significant carb content. In the first few days, you could end up craving them—badly. Sorry, no fruit for now. Even carrots and onions are too high-glycemic to work with keto.
Got that done? Cool. Now, here are some of the staples you should build your diet around:
- Fatty nuts and seeds: Cashews, macadamia nuts, pumpkin seeds
- Avocado
- Whole eggs
- Full-fat cheese
- Beef: Ground chuck (80/20), filet mignon, porterhouse, ribeye
- Chicken: Thighs and legs
- Vegetables: Spinach and other greens, broccoli, asparagus, cabbage, mushrooms, bell pepper
- Olive oil
- Salted butter
- Heavy cream
- Sour cream
- Cream cheese
- Fatty fish: Salmon, mackerel, sardines, anchovies
- Bacon
- Chicken broth or bouillon cubes with at least 1 gram sodium
That last item may surprise you, but for many people, it makes all the difference. Why? When carbs are cut, we rapidly deplete glycogen, the stored form of carbohydrate. For every gram of glycogen we lose, we lose three grams of water. Addition of the bouillon will help prevent dehydration and improve the way you feel on the diet. Water isn’t enough on keto; you need enough sodium, too.
7-Day Ketogenic Diet Meal Plan
Monday
Breakfast: Tomato, eggs, and bacon
Lunch: Chicken salad with some feta cheese and olive oil
Dinner: Cooked asparagus and salmon in butter
Tuesday
Breakfast: Basil, goat cheese, tomatoes, and eggs
Lunch: Mixed almond milk, cocoa butter, milkshake, and peanut butter with stevia
Dinner: Meatballs mixed with cheddar cheese and vegetables
Wednesday
Breakfast: Keto milkshake
Lunch: Prawns, olive oil and avocado salad
Dinner: Pork chops with salad, broccoli, and parmesan cheese
Thursday
Breakfast: Salsa omelette, spices, onions, peppers, and avocado
Lunch: Celery with salsa and guacamole and a handful of nuts
Dinner: Stuffed chicken with vegetables and cheese
Friday
Breakfast: Tomatoes and cheese omelet
Lunch: Previous dinner’s leftovers
Dinner: Salad, mushrooms, steak and eggs
Saturday
Breakfast: Vegetable and ham omelet
Lunch: A handful of nuts, ham, and cheese
Dinner: Cooked spinach, white fish, and eggs on coconut oil
Sunday
Breakfast: Eggs with bacon and mushrooms
Lunch: Guacamole hamburger and salsa cheese
Dinner: Salad, beef steak, and eggs
If you want to give this a try, go for it. I find it is very satisfying way to eat!
Submitted by Tricia@Nutrition by Tricia