The guidelines of the ketogenic diet allow us to become smarter about our food choices and nutrition. In a discussion below with the Atkins Diet Support Facebook group, we examine common questions and answers about low carb eating. If you are unsure about what can you eat on a ketogenic diet, you are in the right place.
What Can You Eat On A Ketogenic Diet, The Basics
First of all, the ketogenic diet is a balance between healthy organic low-carb whole food and high fat food consumption. With keto, you achieve ketosis and burn body fat on a diet of low-carb, high-fat and moderate protein. Consume the right proportion of these nutrients daily in order to reach ketosis and achieve the weight loss benefits of this health plan.
A Summary Of The Foods To Eat On A Ketogenic Diet:
- Meat, the unprocessed organic type.
- Fish, preferably the type which is high-fat such as salmon from the wild.
- Eggs, which is one of the healthiest foods available.
- Vegetables which grow above ground. Those which grow below ground contain more carbs.
- Good fats such as nuts, butter and olive oil.
What To Avoid On A Ketogenic Diet
As you enjoy these delicious whole foods, you will achieve a new outlook on your health and nutritional concepts. In addition, keto is a healthy replacement to unhealthy processed foods which make us fat. Unacceptable foods on the ketogenic diet are those which are packed with sugar and starches. Identify white flour, pastries, bread, pastas, etc. and avoid them when shopping at the market.
What Can You Eat On A Ketogenic Diet: Questions, Answers & Recipes
“Is anyone making protein shakes? What’s your recipe? Meal substitute?” asks Natalie Sandoval
Shakes are a convenient way to help meet your requirements for the day in the muscle building nutrient known as protein. Personally speaking, I love how fast I can hop in the kitchen and create my own delicious protein shake!
Nutritiontastic Protein Shake Recipe
Below is an excellent protein shake recipe designed to provide satisfaction to your taste buds and body. With just 145 grams of calories and 2 grams of carbs, this shake is both low-carb and low calorie. Therefore, feel free to enjoy one as a snack topped with another low-carb ingredient such as yogurt, plus a little bit of blue or black berries.
- 1 cup of almond milk
- 1 cup of ice
- 2 tablespoons of vanilla protein powder
- ¼ teaspoon of vanilla extract
- 4 teaspoons of sweetener
- ½ teaspoon of cinnamon
- 1 teaspoon of flaxmeal
- This is super-simple. Just pour all of the above ingredients into your blender, reserving the ice as the last thing you put in.
- Then blend the mixture on high setting until all the ingredients appear well-blended and formed to a thick consistency.
- Pour the mixture from the blender into a cup to drink after about 30 minutes of blending.
“Please excuse my ignorance… But what is a fat bomb?” asks Kimberly Loveless
Do you question whether snacks are part of what can you eat on a ketogenic diet? Then fat bombs are the answer. Fat bombs are healthy snack foods allowed within the ketogenic diet. They contain a healthy balance of low-carbs, low-proteins and high fats.
Good fats are not only healthy and a great source of flavor for your foods, they provide your nutritional balance in keto. In addition, inflammation within the body will decrease on a low-carb, high-fat diet. Snacking on fat bombs is a convenient way to achieve this health benefit while on a ketogenic diet.
“Anyone make fat bombs without grass fed or almond butter? I live in the sticks and these are unavailable.” asks Dee Jae Bright
Yes! Delicious fat bomb snacks can be made with cacao butter and coconut butter as healthy good fat alternatives to almond butter. Consider the nutrition, then choose your preferred choice of nut butter to replace the almond butter of your next fat bomb recipe. For instance, try this tasty coconut fat bomb recipe and replace the almond butter with cacao butter.
Atkins friendly breakfast. First day on induction – Danica Coleman
Excellent and healthy choice for a ketogenic meal Danica! Pork chops are easy to cook, flavorful and nutritious. Enjoy the health of this meat which has a high amount of protein and zero carbs or gluten. Eggs are one of the healthiest foods available to us, packed with protein and make a great side dish.
Cauliflower mixed salad and baked cod by Tera Mills
Beautiful blend of flavors and textures Tera! Cauliflower and fish are great healthy foods which are part of the ketogenic diet. There are numerous ways to prepare cauliflower which is why the plant is so versatile in dishes. Fish provides Omega-3 fatty acids which are beneficial to the health of our skin, nails and hair.
“What some things to avoid during induction?” asks Tiffany An Berry Johnson
Stay away from vegetables and fruits classified as higher-carb while on the induction phase of keto. Typically the vegetables you need to avoid are those which grow above-ground. Imagine the veggies you see at a farm, garden or pasture, such as potatoes, carrots, turnips.
Avoid these high-carb vegetables and if necessary and ask your grocer to help you pick below-ground veggies. Fruits to avoid are apples, oranges bananas, grapes and pears. Watch out for smaller vegetables such as beans, lentils, chickpeas and any other foods which are part of the legumes family.
In conclusion, what can you eat on a ketogenic diet is an array of delicious and healthy foods. Thankfully, mother nature offers many nutritious foods which not only taste good but help our body to burn fat more efficiently.
We burn body fat easier within the guidelines of low-carb, high-fat ketogenic eating, plus enjoy nice snacks known as fat bombs. Finally, enjoy your weight loss journey and the life-changing results which keto offers. Food is our friend and supplier of life when used in the proper proportion and healthy choices according to nutrition.