If you have already decided to start the keto diet and do not know what products to buy to put together your plan, this article is for you.
Below I give you a list (which I compiled from general recommendations from various nutritionists, from my personal experience, and from the literature on the subject) with the fundamental ingredients that will help you to bring a menu with the correct macros.
But first we are going to refresh a couple of data.
The first thing is to be clear that the keto diet is not a high protein diet. It is also not a low carbohydrate diet, it is fundamentally a diet high in fat, moderate protein and carbohydrates restricted to a minimum daily amount.
When carbohydrate consumption is reduced, the body turns to stored fat as a new source of fuel - a process called ketosis. To stay in ketosis, limit your maximum daily carbohydrates to the amount prescribed by your doctor, nutritionist, or keto coach.
Shopping for groceries on the keto diet can be a bit tricky. Especially considering that in the United States they add sugar to basically everything, and sugar is prohibited in this diet. Many processed and packaged foods are off limits precisely because they have ingredients that would bring you out of ketosis. That is why it is recommended to fill the plate with foods low in carbohydrates and high in healthy fats, such as seeds, nuts, meat, seafood, etc.
Fish and seafood
Choose quality proteins such as seafood and fish high in Omega 3 fatty acids: Salmon, sardines, mackerel, anchovies, shrimp, crab.
Many studies reveal that frequent fish intake is associated with better mental health and a lower risk of disease.
Seafood is also extremely beneficial, providing an excellent source of zinc, copper, and vitamin B12.
Low carb vegetables
Low carbohydrate vegetables are rich in fiber, vitamins, minerals, antioxidants, and are a great vehicle for adding fat. Some favorites: arugula, spinach, eggplant, mushrooms, broccoli, cauliflower, zucchini, bell peppers, fennel, cabbage, celery, Brussels sprouts, kale. With them lots of recipes that replace the rice, pasta or puree of conventional meals.
Low sugar berries and fruits
Due to the high fructose content, fruits are not allowed, with the exception of strawberries, blueberries, and berries in general.
In addition to tomato, avocado, olives, coconut and lemons, fruits are important in the diet, and many people find in them the solution when the body asks for something fresh and sweet. Of course, you always have to be careful not to exceed the daily allowed levels.
There are hundreds of types of berries in the world, and they all contain different anthocyanins, which are the flavonoids responsible for the distinctive colors of red, blue, and purple. These flavonoids also have powerful anti-inflammatory effects.
Meat, offal and chicken
Meat products make up a large part of the keto diet, but experts stress the importance of choosing quality. It is recommended to buy organic poultry and grass-fed beef, if possible.
Organ meats are excellent sources of vitamins and minerals. The liver, for example, has retinol, zinc, iron, vitamin B12, and much more.
Nuts and seeds
Nuts and seeds are your best friends; They're packed with protein to keep you fuller longer between meals, while also hitting healthy fats.
Some of the most recommended are: Macadamia nuts, flax seeds, Brazil nuts, chia seeds, walnuts, pecans, hemp seeds, hazelnuts, sesame seeds, pumpkin seeds, almonds.
Dairy products are a good source of healthy fats, protein, and calcium. And they are used a lot in ketogenic diets. Who doesn't like cheese? It is important to clarify that milk is not allowed, but cream is. And the butter also.
Coconut and olive oil
El coconut oil It is one of the wonders of nature. It is rich in MCT (medium chain triglycerides), which can increase ketone production. In addition, it increases the metabolic rate and promotes the loss of weight and abdominal fat. It is also rich in lauric acid that has antibacterial and antiviral properties.
Olive oil is another delicacy of the gods that elevates the flavor of foods, helps improve the quality of any dish, but also has a high content of oleic acid, a monounsaturated fat that reduces risk factors for heart disease .
It is a fruit, certainly, but it only contains 2 grams of net carbohydrates per serving (100 grams) and is rich in fiber and several nutrients, including potassium. Also, it can improve markers of heart health. The Avocados They are delicious, they satisfy and allow you to create many recipes ranging from ice cream to salad.
Like poultry and meat, eggs are another great source of animal protein. They are fabulous for absolutely everything. They contain less than 1 gram of carbohydrates each, are rich in several nutrients, and can help protect the health of the eyes and heart. It is an economical, versatile and extremely useful food in the kitchen.
El chocolate negro It is one of those pleasures that makes those who eat it happy. Contains many flavonoids that lower blood pressure, risk of heart disease, and insulin resistance; provides so many antioxidants that it is also considered a super fruit. Eat chocolate without fear and without guilt, of course, pay attention to the labels to be sure that it has no added sugars and the minimum amount of carbohydrates per serving. For those who prefer less bitter chocolate, there are also options, but check that it does not have ingredients that can get you out of ketosis.
Tatiana Ramos is a Ketogenic Eating Coach, Amazon influencer, and host of the Tatyketo Radio show that airs Monday through Thursday at 10:30 am. by Onda Positiva
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