The Ketogenic Diet is defined as following a Low carb, High fat (moderate protein) diet. This means cutting out all carbohydrates, especially processed and fast foods and rather eating foods with high fat content like, meats (with the fat left on), oils like avocado and olive oil and butter, whole full fat dairy like full cream milk and yogurt and cheese.
Refined sugars on also have to cut out if you are looking to succeed on the Ketogenic Diet, instead replaced by natural sweeteners like stevia powder and xylitol granules
So what exactly do we mean by low carb, high fat intake and what can you and can you not eat on a Ketogenic Diet?
Well let’s look at what is meant by Low Carb. Essentially on the Ketogenic Diet the only carbohydrates you want to be eating come from the vegetables in your diet, and no, you can’t just eat all vegetables on a Ketogenic Diet. There are quite a few of your favourite’s veggies which you will have to say goodbye to including, regular potatoes, parsnips, peas, legumes, peanuts and beetroot. I know, sad but think of your waistline.
Instead you’ll be replacing these bad carbs with vegetables like cauliflower, broccoli, pumpkin, courgettes, aubergines, tomatoes, asparagus and avocado. Oh yes, if you start on the Ketogenic Diet, these veggies will become your best friends and you will be able to eat as much of them as you like.
It also means that you will be giving up a bunch of your other favourite carbohydrate rich foods. Yep, I mean all processed food, definitely all fast foods and any foods with added sugar. Margarine has to go as do all other vegetable oils and vegetable fats. You will have to say goodbye to croissants, pastries and all breads and rolls. And so too all grains like wheat, oats, barley, rye, amaranth and quinoa etc. Similarly all flours made from grains too like wheat flour, corn flour, rye flour, barley flour, pea flour and rice flour are a no-no too.
It’s not all doom and gloom, I promise. So what can you eat? The important part to remember of the Ketogenic Diet is that it is high fat, not low fat, HIGH. Yes, I place emphasis on that because people fail to understand exactly what high fat is. High fat is not high sugar, it means consuming foods which are high in good fats, fats which our body can burn and burn really well.
On the Ketogenic Diet, most meats are fine, as is poultry and game. Remember though this is a High Fat diet, not a High Protein diet. Eating meat on the Keotgenic Diet means that you don’t need to remove the nice fatty skin from your chicken or steak. No no, you can eat these. These are good fats. Cured meats are fine too, as well as most seafood.
So what fats do I mean exactly? Avocado oil, butter, firm cheeses, natural full-fat, aged cheeses (not processed), coconut oil, duck fat, ghee, lard, macadamia oil, full-fat mayonnaise (not from seed oils), olive oil and any rendered animal fat. On the Ketogenic Diet bacon will become your friend. You will eat more bacon than you ever have and not feel bad about it.
There are also many nuts you will be able to eat too, like almonds, flaxseeds, macadamia nuts, pecan nuts and pine nuts. For more information on what foods you can eat consult the ketogenic diet food list