When we follow a Ketogenic diet plan, we must pay attention to the menu. You might think that there is not much to eat when going Keto, this article will shed light on this topic and show you what you might find on a Ketogenic Diet Plan Menu.
When following a Ketogenic diet the most important thing to get into a state of Ketosis, is to eat sufficient amounts of fats. Not just any fats, for instance you don’t want to eat deep-fried food.
You must adhere to a strict and healthy fat intake in order to reap the benefits from what going Keto has to offer.
Healthy fats from oils like Olive Oil and Coconut Oil, nuts like Almonds and fruits like Avocados also provide healthy fats for your Keto menu. By implementing oils in every meal, almonds and avocados in every salad – you ensure your fat intake is at par with your ultimate goal: eating healthy.
Eating meat is vital to your protein intake, you must eat 15-20% protein every day in order to stay healthy while on Keto. Protein is what your body is built of, and you need to fill up on protein in order for your body to stay lean and to maintain muscle mass.
Proteins do most of the work in cells and are required for the structure, function, and regulation of the body’s tissues and organs. Proteins are made up of hundreds of thousands of smaller units called amino acids, which are attached to one another in long chains.
Some of proteins functions in the body are: Antibody – Antibodies bind to specific foreign particles, such as viruses and bacteria, to help protect the body. Enzyme – Enzymes carry out almost all the thousands of chemical reactions that take place in cells. They also assist with the formation of new molecules by reading the genetic information stored in DNA. Messenger – Messenger proteins, such as some types of hormones, transmit signals to coordinate biological processes between different cells, tissues and organs. Structural component – These proteins structure and support for cells. On a larger scale, they also allow the body to move. Transport/storage – These proteins bind and carry atoms and small molecules within cells and throughout the body. Source: Genetics Home Reference – U.S. National Library of Medicine
A good steak for dinner, cooked in coconut oil, served with lightly cooked asparagus, will have your teeth running in water and your gut healthy and protein satisfied for the day.
Keto Vegetables for your kitchen
Not all greens and vegetables are the same. For instance, you want to keep root vegetables away from your Ketogenic Diet Plan Menu.
Root vegetables like carrots, potatoes and onions are all carb loaded with sugars and starches – not what we want when on Keto. Go for Asparagus, Kale, Broccoli, Cauliflower and Spinach to stay on a Keto path, these have all great benefits within your body and will clean out antioxidants just by themselves. They are high in fibers, and fibers from greens and vegetables is the only carb we allow into our diet at this time.
Peppers, green, red or yellow, are high in sugars and are not recommended whilst on keto, and the same goes for tomatoes green beans and brussels sprouts.
All the above are great, healthy alternatives for your body, but when going Keto we must be even more picky of what we allow into our body in order for our insulin levels to be kept to a minimum. This will allow our body to reach Ketosis in a healthier and more natural and straight forward way.
Be sure to include these in your Ketogenic menu:
- Broccoli – A common vegetable to have in every Keto kitchen, is Broccoli. Broccoli is full of vitamins C & K and holds only 4g of net carbs per 1 cup serving. It has been proven to stabilize insulin levels and may help to prevent cancer, making it the best choice when looking for a good Keto vegetable.
- Asparagus – Also at only 4g of net carbs per 1 cup serving, Asparagus is high in vitamins A, C & K, and besides cleaning your kidneys, it has been proven to protect brain health and reduce anxiety.
- Mushrooms – Fungi is low on carbs as well, at only 1g of net carbs per 1 cup serving. Mushrooms are a great way to add some flavor to your meals, and go perfectly with your steak and asparagus dish! They have an incredible anti-inflammatory effect and help lower your body’s toxin levels at a great speed.
- Spinach – Spinach has close to no digestible carbs when eaten raw, and only 3g per 1 cup serving when cooked. Spinach has benefits like improving heart and eye health, and is packed with vitamins and minerals.
- Avocado – Although technically a fruit, avocado is often eaten as a vegetable, and because of its high fat levels it provides a great alternative to add to salads for the Keto kitchen. Avocados are high in mono saturated fats which help lower bad cholesterol and triglycerides, and are packed with vitamin C and potassium.
- Cauliflower – One of the most versatile vegetables for any Keto kitchen, full of vitamin C and K, only 2g of net carbs per 1 cup serving. Used as “mashed potatoes”, “pizza bun” and in a lot of other creative dishes found on a Ketogenic Diet Plan Menu, this vegetable is a must for your kitchen and Keto menu.
- Kale – Plenty of vitamins A & C, this vegetable is known to help protect against heart disease. Kale is on the higher end of the carb scale (5g net carbs per 1 cup serving), so be careful not to over eat on this fantastic and nutritious vegetable.
Eggs and Bacon
One of the most common dishes in a Ketogenic Diet Plan Menu, are Bacon and Eggs. And for good reason, bacon is high in fats and contain proteins, while eggs are high in both fats and proteins.
Yes, eggs do contain carbs, but at a very low level of 0.5g per egg = we’re not to concerned with carbs when eating eggs. My personal favorite breakfast dish contains 2 scrambled eggs with cheddar cheese sprinkled on top, 2 slices of bacon and 4 asparagus on the side, all cooked in coconut oil. This dish is an about 80/20 fat/protein mix, with about 1200kcal. With a meal like this, I am good to go for several hours before needing food again.
Will I go hungry when on Keto?
I believe you now know the answer to that question – NO!
Keto offers great opportunity to learn about our different foods, and how nutritiously delicious most raw foods are. A ketogenic diet plan menu will often be higher in vitamins than ordinary menus, thus increasing the health benefits from food intake.