Ketogenic diet can be as costly as it is restrictive. However, well worth all its sacrifices. After all, after switching to keto you will notice its so many benefits – such as: your improved health, your well being, your body’s ability to regenerate, its muscle mass protective properties and loss of stuborn fat. In order to reap all these benefits, you must carefully plan out what you will eat.
I believe that the most important part of this diet goes beyond just eating fat. When you first learn about this diet, you hear of how you can eat ALL THE FAT IN THE WORLD – bacon, sausages, cheeses, burgers. Even if they are top quality and you are huge fan of those foods, it may get boring after a while. So let me tell you a bit more about how to balance out your HEALTHY keto diet.
- saturated fats – animal fats (chicken tighs, bacon, lard, steak), coconut oil ( loaded with MCTs), dairy (not for everyone as it can be inflammatory)
- monosaturated fats – olive oil, olives, nuts
- polysaturated fats – omega 3 (supplements), fish, flax oil, chia seeds, avocado, sesame seeds, eggs
It is highly recommended that you supplement with the omega-3’s because they support so many functions of your body. My personal research shows that krill omega oils are best and purest form of this supplement. Your daily dose should be about 1-2 grams of these fatty acids.
Next thing to pay attention to is where you get your flax oil. Because of its unsaturated fatty acids content, this oil is very sensitive to temperature, light and other aspects that may oxygenate it and ruin its nutritional benefits. Never buy flax seed oil that is kept on a store shelf at the room temperature. Try to buy only refrigerated variety. Because this oil is so unstable, many times, it may be better to resort to flax seeds instead. Note that even the seeds loose their nutritional properties when exposed to high temperatures.
Now, lets talk about eggs. Did you know that hard boiling the eggs converts the rich omega 3’s found in soft yolk into transfats by oxidizing the cholesterol? I bet you didnt know that. Hard boiled eggs are no better than fast food. And yes, you may have them once in a while ( I love deviled eggs, too), but keep it in mind and don’t overdo it 🙂 Another thing to wach out for is the dark film around the yolk when hard boiled. A greenish-gray ring may appear around a hard-cooked egg yolk. It’s caused by a chemical reaction involving sulfur (from the egg white) and iron (from the egg yolk), which naturally react to form ferrous sulfide at the surface of the yolk. It is important to remember that egg yolks should not be exposed to high cooking temperatures for longer than 2-3 minutes if you want them to remain nutritious and get teh most health benefits out of them.
- animal proteins – beef, pork, veal, lamb, paultry, sausages, bacon etc.
- dairy – cheese
It is best to use meat from known sources. Organic, free range or grass fed, grown with no GMOs are best types of meat. Did you know that Turkey and beef are a great source of the L-carnitine? Now, you do! L-carnitine helps your body to transport and use fats. Don’t be afraid to reach for the chunks of meat with the most fat – in this diet, it is actually recommended.
I am not a big fan of protein powders. They can be useful sometimes and I do own some, BUT do not make them your primary source. EAT REAL FOOD.
- fiber – broccoli, spinach, etc
- dark green and low carb veggies – kale, tomatoes, couliflower, etc
- fruits – berries but never more than 10g a day
Eliminating fruits in your diet is very important, but you may add some berries here and there as an occasional treat.
Consumption of carbs, in general, must be carefully watched – even vegetables. Use apps like MyFitnessPal to keeo an eye on your daily intake. They should even be eliminated until you reach the state of being keto adapted. Carbs can hide in some foods (ex. nuts) so always read labels and check all of your food’s nutritional value. *Even eggs have carbs 🙂